Everyone has days when they feel down. Whether you wake up grumpy, have a fight with a loved one or experience stress at work, it’s not always easy to stay positive—and when you’re busy, it can be tough to figure out how to get out of a bad mood. The good news is that you don’t have to make big life changes to feel more positive. When deciding how to boost your mood, consider some of these simple tips.
Adults and kids enjoying mood-boosting activities.
Spend Time Outside
Have you ever noticed that you feel better when you’re outside? That’s because exposure to nature is linked to a multitude of psychological benefits, such as lower stress and a better mood.(1) Getting outside is the perfect way to indulge in self-care for many reasons:
Walking in nature is shown to reduce activity in your prefrontal cortex—the part of the brain that’s overactive when you’re depressed.(2)
Getting your blood flowing decreases levels of stress hormones like cortisol and adrenaline while also stimulating your endorphins—AKA the happy chemicals.(3)
Taking a walk outside increases energy, reduces fatigue and improves your focus.
Spending as little as 10 to 15 minutes in the sun triggers the production of serotonin. If you’re working indoors all day, taking a short break and going outside has major benefits.(4)
所以, get out there and go for a walk in the park, visit a public garden or take a hike (we’ve got all your hiking essentials right here).
Laugh
You may have noticed that when you’re feeling down and something makes you laugh, your whole mood changes—suddenly you feel calmer and less tense. There’s a scientific reason for that: laughter increases oxygen in our bodies and soothes our stress response system, leaving us feeling more positive and relaxed.(5) If you need ideas on how to inspire some chuckles, there are plenty of options:
Enjoy a comedy special.
Read a witty essay or book.
Talk to your most hilarious friend.
Watch a funny clip online (there’s no way to resist laughing when you’re watching an adorable animal video!).
Listen to Uplifting Music
Music has a powerful effect on mood, easing stress and reducing anxiety. It’s even used in hospitals to treat pain and increase emotional well-being.(6) 所以, grab your headphones, make a happy playlist and move to the music. A dance party—either by yourself or with friends—will increase your blood flow and remind you how small moments can inspire joy.
Do Something Nice for Someone Else
Believe it or not, sometimes the answer to the question of how to be happy with yourself is to make someone else feel good. Research shows that giving stimulates the pleasure circuits in our brain, helping to regulate our mood.(7) Doing nice deeds for other people turns your focus from yourself to others. 所以, go ahead and smile at a stranger, or buy the person behind you in line a coffee—it will make both of your days.
Connect with a Friend
Happiness and social connection go hand in hand. Think of how chatting with a loved one can instantly bring a smile to your face. Whether you want to vent your frustrations, need some positive affirmations or are looking for a good laugh, friends are a key component to experiencing joy.
Adults and kids enjoying mood-boosting activities.
Hug Someone
Feeling negative? Hug it out. Physical touch releases oxytocin, a hormone that regulates the body’s response to stress. Research shows that hugs reduce stress levels in those dealing with interpersonal conflict.(8) Hugs also stimulate the pressure receptors in your skin, lowering the stress hormones in your body. If you don’t have someone nearby to hug, there are other options:
Hug yourself. It may sound silly, but you’re showing yourself compassion and kindness.
Give yourself a massage. Rub your neck, temples, arms and legs to release stress.
Experience the benefits of a weighted blanket. They’ve been shown to promote relaxation, reduce stress and possibly help with chronic pain.
Relax Your Body
Sometimes figuring out how to be happy can be accomplished by taking a moment to observe how your body feels. Is your jaw clenched? Are your hands balled into fists? Are your shoulders by your ears? Relax your body one muscle at a time and you’ll find your mind will relax, 也.
Meditate
Meditation is one of the simplest ways to reduce stress. Just a few minutes of focused breathing can lower your blood pressure and calm your mind. Not sure how to do it? Try a meditation app or follow the instructions below:
Find a comfortable place to sit.
Set a time limit. It doesn’t need to be long; even a few minutes will help.
Observe how your body feels.
Feel the sensation of your breath as it goes in and out.
Notice when your mind wanders and don’t judge yourself when it does. Simply return your attention to your breath.
When you end the meditation, allow yourself to feel the difference in your body.
Make a Gratitude List
Write down 20 positive things currently happening in your life. They don’t have to be huge events like a big promotion or an exciting new relationship. Consider instead smaller but wonderful things that you might take for granted, like the sun shining or the birds chirping.
Try Aromatherapy
Essential oils are natural mood enhancers and may improve sleep, ease pain and promote feelings of relaxation. You can experiment with aromatherapy in various ways, such as diffusing the oils, adding a few drops to your bath or applying oil to your pulse points. (Read our guide to the best essential oils for lifting your mood.)
Adjusting your mood when you’re stressed can be overwhelming, but taking just a little time every day to do one (or several) of these activities can make for a brighter and happier life. They’re easy and enjoyable.
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