Simple ways to boost your mood
Suffering from a low mood is common, but this fact doesn’t necessarily make it any easier. Even if you aren’t clinically depressed, you may be experiencing feelings of emptiness or monotony — a state known as “languishing” in the mental health field.
Luckily, there are plenty of practical ways to boost your mood, from spending more time outdoors to writing down what was good about your day. It’s great to be proactive, but start by trying one or two mood-boosting methods, as taking on too much can be overwhelming.
1. Exercise
Exercise is a known mood-booster, releasing endorphins that can make you feel good. You don’t even have to do a huge amount of exercise to reap the benefits — a study published in the American Journal of Psychiatry found a correlation between doing just an hour of exercise a week and lower incidences of depression. However, getting it together to exercise when your mood is low can be a struggle, even if you know it will ultimately help you. Try engaging in a form of exercise that you actively enjoy, whether that’s skating, playing basketball or dancing around the house in your underwear.
2. Take more vitamin C
A study found that consuming more vitamin C is associated with elevated mood, so if you’re feeling like you’re in a slump, you might want to reach for a glass of OJ rather than a glass of wine. Common foods that contain decent levels of vitamin C include citrus fruits, peppers, strawberries and broccoli. However, taking a vitamin C supplement is a more reliable way to get high doses of the vitamin.
3. Spend time outdoors
Spending more time outdoors is an easy way to boost your mood. It may be especially beneficial if you spend much of your day working at a computer or in another indoor environment. While sitting out in a yard or park is beneficial, overthinking and ruminating is especially reduced when walking. Some studies suggest that walking in a natural environment is the best mood-boosting option, while others find walking in urban environments equally beneficial, so you may want to experiment with spending time in different environments and checking in on how it makes you feel. If you have a woodland or forest nearby, the Japanese tradition of forest-bathing — simply spending time in a forest — is thought to boost the mood and alleviate feelings of boredom and hostility.
4. Pet an animal
If you have a dog or cat, petting them and closely interacting with them for just 10 minutes could help to reduce your stress levels. So, when you’re stressed working from home or feeling overwhelmed by daily life, snuggle with your pet. Even watching cat or dog videos can briefly boost your mood, so see it as self-care rather than procrastination.
5. Listen to music
Listening to happy songs can quickly boost your mood, which is perfect for when you need to pep yourself up — so grab a speaker or headphones and blast your favorite tunes. Singing along to upbeat songs of your choice is even better. Listening to sad songs might not have the same instant mood-lifting effect, but it can help you release and channel negative emotions and help you feel better in the long run.
6. Reflect on the good things about your day
Reflecting on things you enjoyed about your day, what went well, what you’re thankful for or what made you happy can help boost your mood over time, as it makes you reflect on the positives and produces a mindset of gratitude. Try writing down three good things about your day every day and see how it makes you feel. You can do this in a basic blank journal or on your phone or computer, but there are also dedicated gratitude journals you can buy — such as the Pretty Simple Press Good Days Start With Gratitude Journal.
7. Take breaks
Many people are working at home due to the pandemic, which can lead to taking fewer breaks and ultimately feeling more stressed and overwhelmed. Simply taking short breaks for yourself through the day can do wonders for your mood. Try to use these breaks to give your brain a rest; it’s better to sit on your porch or balcony and watch the world go by than scroll through news websites or social media. Treating yourself to something you like — such as your favorite brand of fancy coffee or looseleaf tea — can improve your mood even further.
8. Meditate
Taking the time to meditate can lead to lower levels of anxiety and depression. It isn’t an instant fix but it has huge benefits over time, with some people finding it as effective as antidepressants or talking therapies. If a full-on meditation practice isn’t for you, you may find yourself less stressed and more able to work through negative emotions by simply being present in your body for a few moments. Try taking 10-20 breaths and focusing on nothing but the feeling of your breath entering and leaving your body while you do so. Many people find this instantly calming and centering, making them more able to leave feelings of stress behind.
9. Do something nice for someone else
Most people have experienced that glowing feeling after doing something nice for someone else. You don’t have to do something huge, like funding someone’s way through college or helping your friend move. Even giving someone a compliment or sending a quick text to a friend or family member to let them know you appreciate them can instantly boost your mood.
10. Talk to a friend
Spending time with friends makes us feel good. Whether you meet up in person, call them on the phone or simply chat online, talking to a friend can help lift your mood. In some cases, venting about your problems might be what you need, but other times just joking around or talking about what happened in your days can help you feel better.
Lauren Corona is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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