We all get a little down from time to time. It’s completely normal. Sometimes we know exactly what is keeping us down and other times we’re not so sure. It’s not necessarily even a bad thing when we feel a little low. It’s a message from our bodies letting us know that something’s not quite right. The best way to boost your mood is to explore what might be the root of your mood, but in the mean time there are some things you can do to help get yourself out of your mental rut.
Keep reading if you want to start feeling better faster. Or, if you feel fine now, but want to have the list handy when the mood strikes, just Pin it for later.
21 Ways to Boost Your Mood
1. Step outside for a few minutes, breathe in some fresh air and feel the sun on your skin. It can be easy to start feeling depressed sitting in a dark or artificially lit room without any fresh air all day.
2. Call a friend or text and let them know that you’re thinking of them. Human connection is essential to our mental well being. You’ll make your friend feel good by reaching out and probably get a positive message back as well.
3.Go for a 5-10 minute walk. It can be inside or out, but outside is definitely a bonus if you can. Exercise is a great way to increase endorphins too.
4. Read a couple of jokes. Laughter can be the best medicine sometimes.
5. Sit up straight and make yourself smile I know it’s hard to force that smile when you don’t feel happy, but just try it! It’s been proven that it actually makes us feel happier. Body language has a big impact our mood.
6. Read a few pages of a lighthearted book or short story. Nothing like an uplifting story to lift your mood too. Not a fan of reading, go for an audio book instead.
7. Look at some photos of happy memories. It can be easy to look at our lives in a negative light when we’re feeling down, but if you go back and look at the happy times, you’ll be reminded that there have been plenty of times that you didn’t feel this way.
8. Listen to an inspiring TED talk. There are so many TED talks that will inspire and motivate you. Shouldn’t take long to do a quick search and listen to a quick one or two.
9. Declutter your workspace. Cleaning in itself can be therapeutic for some people, but having a clean and organized workspace can clear the mental clutter as well.
10. Write down at least 3 things you like about yourself. There has to be at least 3 things that you know you are good at or that you believe are good qualities you possess. Sometimes we just need a reminder and we start to think in a more positive way.
11. Write down at least 3 things that you are looking forward to in the near future. Having something to look forward to is a great way to boost your mood. If you can’t think of anything at all, start planning something to get excited about. It doesn’t have to big, like a fantasy vacation. it could be as simple as a coffee date with a friend or date night with your partner.
12.Make a list of things you want to learn or do within the next 3 months. This could also be considered something to look forward to. Studies have shown that learning and trying new things promotes cognitive/mental well being. Break out of the monotony and change things up a little to change up your mood.
13. Play a game with your kids. Probably not the first thing on your to do list when you’re not feeling happy and energetic to start, but playing a game with the kids gets you out of your own head and shifts the focus to connection and fun. Even better if you play an active game to boost those endorphins even more. Double bonus if it’s active and outdoors!
14. Have a 5 minute dance party alone or with your family. Again, movement helps us feel happier and so does the music.
15. Close your eyes and imagine being in your favorite place, imagine the feel, smell, and sounds of that place. We can’t always go to our favorite places when we’d like to, so the next best thing is to go there in our imagination.
16. Make sure you drink water throughout your day. Without essential hydration, our bodies don’t function optimally and that includes our minds/moods. Start each day off with a tall glass of water and keep refilling throughout the day.
17. Tell yourself that you are loved, you are safe, and you deserve good things while you look in the mirror. Reminders of these important things are basic, but perhaps essential to your feelings of well being.
18. Listen to some upbeat music. Even if you can’t just jump up and have a dance party, you can probably find some mood boosting music to listen to without disturbing anyone else around you.
19. Make a list of things that you are grateful for. Another way to focus on the positive instead of the things that are bringing you down. The more you try to focus on the little things that are good in your life, the more you will start to see all the good around you.
20.Give someone a hug (family, friend, or pet). Physical touch makes us feel safe and loved and therefore happier.
20. Grab a small snack of mood boosting foods like, cashews, broccoli, or dark chocolate (80% or higher cocoa). I don’t typically recommend using food as a way to boost your mood, but some foods actually do naturally boost serotonin levels. Plus, these foods won’t have you bingeing and crashing later, like sugary snacks would.
What You Need to Remember When Trying to Boost Your Mood
It’s important to remember that changes in mood happen and while it doesn’t feel great when that low mood strikes, it is temporary. You will get through it. Hopefully even faster if you try some of the above ways to boost your mood. The other thing to remember is that you are not your mood. Instead of thinking, “I am sad”, change that thought to, “I feel sad or are experiencing sadness”. You are not you’re feeling. They will come and go, but you are still you.
Mood and mental well being play a large role in your overall health. What affects you mind will also affect your body.
You deserve to feel well, mind and body!
I’d love to hear if you try any of these simple ways to boost your mood, and if so, how they worked for you. Let me know in the comments.
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