Everyone experiences bad days. But any time you’re feeling down, you have two options. You can keep doing what you’re doing, which means continuing to feel less than ideal. Or, you can make a change and try to pick yourself back up.
The latter isn’t always easy. If you’re feeling down, you’re likely suffering from a lack of motivation, sadness, or stress, which can all cause you to want to stay exactly where you are.
However, you need to intentionally make an effort to improve your mood if you want your day to turn around. Even the simplest change in your mindset can do wonders in changing your perspective. In time, you’ll end up feeling a lot better.
Because it can be difficult to know what to do when you’re down, we came up with 10 ways to improve your mood to get that smile back on your face.
Fortunately, learning how to improve mood is easier than it sounds—and chances are, you’ll enjoy the other ways these tips can brighten up your life.
How to Improve Your Mood
While it is really okay to feel sad sometimes, there are some really quick ways to improve our moods and feel great instantly.
Ready to find out how to improve your mood? Keep on reading.
1. Stop Being So Hard on Yourself
We put a lot of pressure on ourselves. While it’s beneficial to aspire to greatness, sometimes you need to sit back, reflect, and recognize all the good things you have going on right now.
This might seem hard, but sometimes the only thing we might need is to put a little distance between ourselves and the issue at hand. Sometimes this can give us a whole new perspective on the problem.
When you’re feeling down, try this: think about the things in life you’re grateful for. Focus on what you have, not what you don’t.
Stop putting so much pressure on yourself to constantly achieve, and be content with who you are right now at this moment. And remember, happiness is a choice.
Another thing you can do is to stop feeling guilty for resting. Do you feel like you need someone to drag you just so you can take a tiny step forward?
Try taking a short 20-minute nap before doing your next chore. Believe it or not, you will feel so recharged and energetic that you’ll find it hard to believe that you had only dozed off for 20 minutes.
2. Choose nourishing foods
Keeping the body nourished can do a lot for mood. If the body is missing the nutrients it needs, the chances of feeling tired, irritable, grumpy, and depressed may increase.
In fact, science tells us that some specific vitamins are especially important for mood, including:
- Vitamin B12
- Folate
- Zinc
You can talk with a healthcare provider—and consider taking an at-home health test (like the Folic Acid Test) to discover what your body’s vitamin levels are like.
In general, however, choosing nourishing foods, such as fruits and vegetables, can help you maintain a healthy body and a happy mindset.
One study also found that eating a Mediterranean diet can help decrease depression and improve mental health. This diet includes foods such as:
- Fish and other seafood
- Beans and legumes
- Leafy greens and vegetables
- Olive oil
- Nuts
Among the study’s participants, those who stuck to this diet were 42% less likely to develop depression.
3. Get up and Move
One of the best ways to pick yourself up when you’re having a tough day is to get up and do some exercise.
One study found that “exercise, whether performed at a low (yoga or similar), moderate or vigorous intensity (aerobic training) is effective in treating mild to moderate depression and is at least as effective as treatment as usual by a physician”.
Therefore, even if you don’t enjoy Zumba or Pilates classes, taking a walk around the block can be just as effective in lifting your spirits.
Many geniuses have had their most important breakthroughs while taking long walks.
Walking helps you get off your back, get some exercise while soaking in different scenes along the way. There are several attestations to the therapeutic effects of walking.
4. Sleep well
It’s probably not news to you that the body needs sleep to function. However, getting enough high-quality sleep can also improve mood.
Let’s take a look at one study that tracked participants’ sleep quality and their mood the following day.
Among those who slept well, the study found significant improvements in mood compared to those who slept poorly.
If you find yourself struggling to fall asleep or are waking up often during the night, there are steps to take to improve sleep quality.
The National Institutes of Health (NIH) recommends:
- Keeping a regular bedtime
- Waking up at the same time each day
- Reducing your screen time before bed
- Avoiding alcohol, caffeine, and nicotine before bed
- Exercising each day
5. Practice mindfulness
Mindfulness is all about focusing on the present moment—something that can, admittedly, be difficult when you’re feeling down.
Yet, a study of the effects of mindfulness on mood showed that mindfulness is a mood-enhancing practice. Researchers found that participants who practiced mindfulness for 13 minutes a day over the course of eight weeks experienced a decrease in negative mood, as well as lower levels of anxiety and fatigue.
If you’re worried about not having experience with mindfulness or meditation, there is nothing to fear.
The study focused mainly on those who were inexperienced with mindfulness, meaning that you don’t have to be an expert to enjoy a mindful mood boost.
You can find plenty of mindfulness apps and guided meditations online. The NIH also recommends several small ways to incorporate mindfulness into your daily life. These include:
- Taking a few minutes each day to breathe deeply, counting to five as you inhale and again as you exhale.
- Going for a walk and paying attention to how the scenery affects your senses, focusing on what’s around you.
- Eating mindfully by taking your time to savor the textures, flavors, and aromas of food.
6. Surround Yourself With People You Love
Family members and friends can be the best medicine when you are feeling depressed or stressed from time to time. This makes this tip one of the best ways to improve your mood.
Even if you can’t see them in person, pick up the phone and call someone you love. Sometimes all you need is a friend to listen to you and offer some positive thoughts.
Many studies have pointed out the importance of social support on overall well-being. Tough days are inevitable, but having people to go to at those times makes a world of difference and can help you turn things around.
If you’ve been suffering from depression or excessive stress for a long time, support groups can also be a great way to find connection.
When you are feeling the blues, it almost always helps to talk to someone – even if it is not about what’s eating you at the moment.
Just getting out there and being with someone – talking, laughing and being in a different environment can do a great deal to alleviate the pain.
Additionally, touch can be a great healer. Humans are wired to have the ability to interpret the touch of another person.
Even newborn babies can tell the touch of a stranger from their mother’s. The deep nurturing nature of a tight hug releases happy hormones in the brain, making us feel instantly better.
7. Spend some time in the sun
We all know that plants need plenty of sun to survive. As it turns out, sunshine is also important to mood and mental health for humans.
In fact, some researchers believe sunlight stimulates the brain’s production of serotonin, a chemical important in stabilizing mood and regulating emotions.
If you need an excuse to get outside, try taking a daily walk around the neighborhood, going for a bike ride, planting some flowers, or simply take a chair out to sunbathe with a good book.
8. Find a Way to Laugh
We take life a little too seriously sometimes, so let’s put this in perspective: how you’re feeling right now is one tiny moment out of the thousands you will experience in your lifetime.
Know that sadness is temporary, and pick yourself up by watching your favorite funny show, movie, or video online.
One study has pointed out that “laughter decreases serum levels of cortisol, epinephrine, growth hormone, and 3,4-dihydrophenylacetic acid (a major dopamine catabolite), indicating a reversal of the stress response”.
Therefore, laughter can be especially effective if you’ve had a stressful day at work or are feeling frustrated with life.
9. Listen to music
There are plenty of studies that show music can improve mood. One review of studies focused on research in which participants listened to music and then recorded their moods. The researchers found improvements in several areas, including:
- Reduced anxiety
- Better mental well-being
- Improved sense of purpose
- Lower levels of depression
If you prefer a certain genre of music over another, you’ll be glad to know the studies showed improvements across a wide range of genres, including pop, rock, choral, and classical music.
However, if you’re feeling stressed, you should note that one study found that classical music is the most relaxing choice.
Try listening to music while getting ready in the morning, while taking a break at work, or while in the car. If you enjoy singing along, that’s even better—several of the studies found that singing is a mood enhancer, too.
10. Take Deep Breaths
Focusing on your breathing may not sound like much, but it can make a world of difference if you’re feeling down. When you breathe deeply, your brain sends a message to your body to calm down, which decreases your body’s overall stress response.
Spend a few minutes focusing on nothing except your breath. Take long, slow breaths, and get rid of all negative thoughts on each exhale.
As much as you can, try to do this tip in a comfortable environment that is free of any distractions. This way, you can really disconnect yourself temporarily from everything that is causing you stress.
11. Spend Time With Animals
Love never fails to heal. When it is unconditional, it can seem like someone poured a magic potion for you. Science says that spending time with loving pets can make a big difference to our moods.
This is one of the best things to do to improve your mood because pets are therapeutic, and they’re smart. They can sense when you’re sad.
Dogs are especially good for when you’re feeling down as they can motivate you to get out and walk. However, simply stroking a dog or cat can provide relief from stress and frustration.
Even if you don’t have a pet, you likely have a friend who does. Try spending some time around animals, and watch your stress melt away.
12. Do Something Spontaneous
You may not feel like doing much when you’re feeling down, but one of the best ways to free your mind of those pesky negative thoughts is to go out and do something totally spontaneous.
Take an impromptu road trip to go visit a friend you haven’t seen in a while. Visit your favorite store and treat yourself to a new outfit. Volunteer at a homeless shelter.
13. Read Something Inspirational
Words have the power to heal and pick you back up when you’re down. Go online and search for inspirational quotes.
Watch a speech from a famous and inspiring leader you admire, or read a thoughtful or inspiring book.
This is great for a rainy day when you’re stuck inside, or when you’re trying to build up the motivation to do something more active.
Key Takeaways
When you don’t feel your best, it’s tempting to just wallow in that negative feeling. However, this will do you more harm than good. Now that you are armed with ways on how to improve your mood, you can finally take back control of your life and not let negative things weigh you down.
