We all have those days—when you’re feeling blue, off, just tired, down and out something doesn’t feel right. Maybe you got up on the wrong side of the bed. Maybe you’re overwhelmed with bills, relationships, work, and life. The good news is that you don’t have to remain that way. There are easy things you can do throughout your day to change your mood for the better. Changing your mood doesn’t take much, nor does it need much time or resources—just a little attention to detail and an openness to minor changes. If you want to change how you feel from now on, here are eight ways to improve your mood starting now.
All of these suggestions are simple, and you don’t have to rely on all of them in one day—feel free to spread them across your regular life, or if you’re having a particular bad day, feel free to challenge yourself by using as many as you’d like. Whether you’re in a bad mood now or trying to avoid future negativity, use these approaches to feel like yourself again. Let’s go!
1. Exercise
Few things can get you out of a bad mood faster than by exercising. While ‘exercise’ might be vague, you should know that you don’t have to hit the gym and spend hours sweating out frustration. A quick stroll around the block will do. When you work your body, chemicals are released that help lift your spirits. Think of how good it feels to dance to a favorite song or stretch after waking up—it seems like there’s an internal lightness in your chest that happens as you improve your mood.
Engage in some bodily movement that makes you feel good. Ride your bike. Go for a jog. Play hopscotch on your driveway. Moving for just fifteen minutes can help. If you’re stuck inside, turn on the music and dance like no one’s watching. The goal is to get your heart pumping and blood flowing. You’ll feel invigorated and possibly have a respite from some of those stressing thoughts. For example, every time I go for a walk on my lunch break, it makes everything feel less overwhelming and more manageable. Try it out and see how you feel!
2. Get Some Fresh Air
There is nothing like the outdoors to clear your head and relieve stress. Fresh air is refreshing. Sunshine is energizing. Plants are restorative. If you have access to a local park, sit on a bench or take a walk. Woods hold therapeutic properties, too, if you can walk among nature. Research shows that stepping outside relieves mental burdens. Have you ever found yourself outside with the wind blowing through your hair while you’re feeling overwhelmed? Whether it is nature responding to you or you responding to nature, it works like instant therapy.
Lay on your back under a tree, kick off your shoes and let the grass touch your feet, or close your eyes and listen to the birds chirping in the distance. Even urbanites can find pockets of nature—even if it’s a tree in an abandoned lot or a public garden. If all else fails, open your window. Even some fresh air can go a long way. Nature is grounding, so when you feel like you need a break, check in with it. I have a feeling you’ll feel better.
3. Talk to Someone You Trust
Sometimes the best medicine is good company. Whether it’s a phone call, Facetime, or an impromptu visit to a loved one’s house, talking to someone can make you feel better. Sometimes you don’t even want solutions or retribution; you just want to vent. As someone who often feels overworked and underappreciated, every now and then, I like to share my experience—ever want to complain to someone about how unfair the world is?
Call a friend. Text someone. Invite them out for coffee or just stop by to say hello. If you’re feeling too shy to say what’s wrong, engage in small talk about the weather or the latest viral video that made you laugh. Either way, just spending time with someone you admire or love will help ease your worries and reiterate that you’re not alone. If this seems too overwhelming, start small. Text a friend with a meme you found funny and go from there. Social interaction is always a mood booster.
4. Eat Something Nutritious
Food alters your mood. Doesn’t junk food make you feel fat and sluggish? In contrast, eating something nutritious gives you the energy needed to maintain equilibrium throughout your day. You’d never think that feeling good would entail so many life-altering changes—thankfully it doesn’t. Just little adjustments here and there.
For example, when you feel bad, indulge in an apple. Keep nuts on your desk or if you’re home, make yourself a hearty and healthy salad for lunch. Drink some water—it always helps—and feeling poorly could be dehydration. No cooking skills required; a simple smoothie with frozen mixed berries from the grocery store and non-fat yogurt can go a long way in raising hunger levels and spirits. The next time you’re hungry or feeling icky, ask yourself: what can I consume that will ultimately make me feel good from the inside out? Your body will thank you.
5. Listen to Music You Love
Sometimes music speaks more than words. Whether it’s your favorite new pop single, an old classical standard, or those songs from back-in-the-day that you love. The right song at the right time can change everything in seconds. Ever put on a song to forget about your problems and actually did? It happens all the time because we associate music with good feelings and great memories.
Create your ideal reality with your best songs. Make a playlist of songs that make you happy OR empowered and play them while doing chores, in the car, or just relaxing. If you’re already in a sad place, try singing and dancing along to the song; it’s hard to be upset while belting out the chorus to your favorite jam. If you’re feeling anxious, quiet music from piano sonatas to lo-fi study beats can help you calm down. So what’s the number one song that makes you feel most alive? Blast it and enjoy.
6. Breathe Deep
When your day is going to hell, breathe your way out of it. Literally. Deep breathing is one of the easiest and most cost-effective ways to escape a situation because it can always be done—anywhere and anytime. It’s like a vacation for your brain. Have you ever noticed that people hold their breath when they’re angry? Deep breathing can help someone gain control before they lash out, or exhale after something frustrating happens. It helps get you back on track.
Take a moment—sit comfortably. If you wish, close your eyes. Breathe in through your nose for four seconds, hold for four seconds, then breathe out through your mouth for six seconds. Repeat this for one minute, maybe two, and you should feel your shoulders lighten and your head clearer. It sounds cliché, yet it works. You can do this at your desk, in bed, at home, or even in public. In fact—why not do it now? Inhale…Exhale…
7. Create Something
Creating something can change your mood. You don’t even have to be creative. Follow this activity, and you may feel better even if it is just for fun. When was the last time you forgot to check the time, so engrossed in something you enjoyed? That’s your brain giving itself a break from stress. You don’t need to be a master painter or baker to create. Consider doodling in that notebook you’ve purchased with no intention of ever writing. Write a poem or a short story. Rearrange your furniture.
If you’re crafty, make someone a homemade greeting card or a bracelet. Just ensure that whatever you create, you can do it relatively quickly. Even adult coloring books can bring you calm and joy. Do not focus on the outcome—focus on the process. Losing yourself in the present moment of creation declutters your mind and spirit of negativity. What’s something creative you’ve always wanted to do? Grab some paper—grab what you need and do it!
8. Get More Sleep
Sleep is a mood regulator. When we’re tired, everything feels like more work, and instead of a small issue, it can feel like an ongoing, painful challenge. Yet when things are going well, and we’re in a good mood, we feel like we can accomplish anything. When you wake up after a good night’s sleep—there’s nothing quite like it—it’s a mental bonus.
Aim for 7–8 hours every night. To ensure good sleep, set a regular bedtime, avoid screens at least one hour before sleep, and make sure your room is dark and quiet. If you need help sleeping, read a book or listen to calming sounds. If you feel sad, even a power nap can do the trick. Ask yourself if you’re giving your body enough sleep to function; it’s the little things that might add a slight increase to the average, which may help you feel better.
Bonus Tip: Practice Gratitude
Another way to improve your mood is to be grateful. When was the last time you assessed all that you have and what you’re proud of? Being grateful brings on positivity, almost like a default stance for those who are in good spirits. You don’t have to get an award or acknowledgement at work to be grateful; sometimes, it’s the little things that are worth gratitude, like a warm beverage in the morning or kind words from a colleague. When have you sensed lately? Sometimes awareness is all we need to feel better.
Consider starting a gratitude journal where you write three things down each day that made you happy that day. Perhaps it was a sunny walk in the morning, a good laugh with a coworker, or the warmth of a fuzzy blanket on a cold night. Before you know it, your brain will be reprogrammed to look for the positive. Even if you aren’t someone who writes, you can still honor something positive by acknowledging it every day before bed. Either way, it’s a lovely way to ensure you fall asleep feeling good about yourself.
Conclusion
These eight mood enhancers are all relatively easy to implement and don’t take much effort: exercise, fresh air, social interaction, healthy eating, music, breath work, creativity, and proper sleep. These suggestions don’t take a toll on the wallet and don’t require immense energy to make someone, feel, in the long run, a little bit better. Therefore, compounded with gratitude for a better quality of life, it’s a no brainer arsenal to feel better. Furthermore, none of these suggestions have to be taken. They can be taken one, two, or all for recommended; doing even a few will yield great benefits.
What can you do right now? Go for the walk. Sit outside and embrace nature. Consciously eat your meal. Put on that song you’ve been meaning to hear. Life’s not always easy, but with these small gestures and steps, you can empower yourself to make today a little bit easier. Acknowledge that it’s totally fine to take your time and be kind to yourself while exploring these opportunities; even minor mood-altering moments can make all the difference. What will you choose?