Let’s face it. We’re not perfect all the time. You wake up grumpy. Something sucks the joy out of your spirit. Maybe you’re just not yourself today. You’re tired, stressed, and all-around blah. Most days, those feelings run their course. Other days, you can’t shake that funk fast enough.
Sometimes you need an instant pick-me-up.
Enter mood boosters.
What’s a mood booster? Anything you can do to feel better right now. Whether you keep your eyes on the prize and work for something big, you can take baby steps to change your mindset. Try one of these mini mood boosters to turn your bad day around.
25 Mood Boosters For Instant Happiness
1. Take Deep Breaths
Inhale… and exhale. Deep breathing will slow your heart rate and calm your nerves. Try devoting one whole minute to deep breathing. Feel your stomach expand on each inhale and slowly release the air on each exhale. Count to three on each inhale/exhale.
Read: Why I Stopped Meditating
2. Step Outside
Get some fresh air. Sometimes all you need is a change of scenery. Step outside for a few minutes. If it’s nice out, let the sun shine on you. Sunlight increases vitamin D production, which can balance your mood.
Read also: 12 Steps to Stop Feeling Stuck
3. Move Around
You don’t have to run a marathon. Just get up and move! Stretch your legs, go for a walk, or bust a move inside your own living room. Movement releases endorphins—aka feel-good chemicals in your brain. The Mayo Clinic notes that physical movement helps you reduce stress, fight anxiety, and improve your sense of well-being.
4. Drink Water
Are you dehydrated? Often, feeling sluggish or moody can be confused with dehydration. Drink water and allow your brain to wake back up. Grab a glass and chug. Wait a few minutes and feel how you feel.
5. Listen to Music
Music can change your vibe. Throw on some tunes that instantly make you feel better. Music can help you recall happy memories. Turn on something upbeat and dance while you sing along.
6. Smile at Yourself in the Mirror
Guess what? Your body can trick your mind. Stand in front of a mirror and smile at yourself. Your brain receives chemical signals that everything is alright when you smile. Smiling can even tell your brain to release serotonin, a happy chemical.
7. Make Yourself Laugh
Want to feel better ASAP? Laugh. Grab the nearest comedy movie or search YouTube for quick laugh clips. Think of something that made you lol the other day. Anything that makes you chuckle will boost your mood and relax your body. Check out how laughter can help relieve tension and boost your mood, according to the Cleveland Clinic.
8. Journal Good Things
Sure, your day may be failing you, but you can find something great. Grab a notebook and jot down three things that you’re grateful for today. Focus on the positive things that are going right and take your mind off the negatives.
9. Light a Candle or Find a Relaxing Scent
Our noses are directly connected to parts of the brain that process emotions. Light a scented candle, spray on your favorite-smelling room spray, or light some calming essential oils. Scents like lavender, citrus, and peppermint are known to relax or elevate your mood.
10. Give Yourself a Hug
Ever notice how a warm hug from someone can help you feel better? Touch is healing and reassuring. If you can embrace someone you trust, give each other hugs. If not, wrap yourself up in a blanket or snuggle up with a stuffed animal.
11. Clean Off One Surface
If your space is cluttered, sometimes your mind can feel cluttered too. Spend one minute cleaning off one surface. Whether that’s your desk, kitchen counter, or bed. Focusing on decluttering for one minute can help you feel calm and restored.
12. Speak One Positive Thing to Yourself
How do you speak when you’re feeling down? Sometimes we’re nicest to others when we’re feeling weak. Say one positive thing to yourself. Let your inner self-talk be as kind as you would speak to your best friend.
13. Reach Out to a Friend
We all need reminders that we’re loved and appreciated. Send a text or make a quick call to someone you care about. Tell them you love them. Or simply ask how they are doing. Just knowing others are thinking of you can lift your spirits.
14. Log Off Social Media
Oh, scrolling—how you drain our souls. We know you want to just hit scroll, but try and take a break from social media for at least an hour. Log off and be present with what’s going on in your real life.
15. Keep Your Hands Busy
Doodle, bake cookies, paint, write, or build with legos. Do something that will keep your hands busy and in the present moment. Keeping your hands busy with simple tasks will allow your racing thoughts to slow down.
16. Try Box Breathing
Take 4 seconds to inhale through your nose. Hold your breath for 4 seconds. Exhale through your nose for 4 seconds. Hold again for 4 seconds. Repeat this cycle for one or two minutes. This breathing pattern will shift you from stressed to calm pretty quickly.
17. Enjoy Something Warm to Drink
Pour yourself something warm. Coffee, tea, hot chocolate—you name it. Sit down and take sip after sip and truly enjoy how warm it feels entering your body.
18. Look at Something Green and Growing
Mother nature is a great way to calm your brain down. If you can, go outside and look at the trees. If you can’t get outside, even looking at pictures of water or mountains can help you de-stress. Research shows that looking at scenes of nature can relax your thoughts.
19. Stretch
Stress causes you to tense up. Take a couple minutes and stretch out your neck, shoulders, and back. Stretching will release tension and allow your blood to flow easier.
20. Write Down Your Thoughts
You don’t have to write your next New York Times bestseller. Grab a notebook and pour your heart out. Write down whatever is on your mind. Writing in a journal can help you deal with your emotions and stress, according to the University of Rochester Medical Center.
21. Do Something Nice for Someone
Sometimes helping others can help you feel better too. Send a friend a sweet text. Hold a door open for someone. Buy someone’s coffee. Any act of kindness is a great way to boost your mood.
Read: 8 Benefits of Truthfulness to Boost Your Integrity
22. Look at Old Photos That Make You Happy
Scroll through pictures that make you smile. Looking at loved ones or places that brought you peace can help remind you that happy times still exist.
23. Take a Power Nap
Are you tired and grouchy? Try taking a quick nap. Set an alarm for 20 minutes or less so you don’t feel groggy when you wake up.
24. Do One Thing You’ve Been Putting Off
Let’s face it. Procrastination stresses us out. When we know we have to do something we don’t want to do, it can weigh on our minds. Think of one thing that you’ve been putting off and do it. Reply to that email. Wash one dish. Clear your mind by getting a small task done.
25. Be Thankful for One Small Thing
When your mind tells you everything is falling apart, remind it of something small that you’re grateful for. Maybe you’re thankful for your soft pillow, working lights, or a hot cup of coffee. Training your brain to be grateful for the small things will help you during times when everything seems to go wrong.
Wrapping It Up
Remember, just because you’re not happy all the time doesn’t mean you can’t do things to make yourself feel better. You don’t have to have your life together to take care of yourself. Implement these quick mood boosters into your everyday life.
It’s okay to feel down sometimes. But it’s also okay to be kind to yourself during those moments. You deserve peace, rest, and happiness. Even on your worst days.
Print this list and keep it handy. Bookmark this page for easy access. Or write these mood boosters down in your journal. Next time you’re feeling shitty, pull this list out and try one of these methods. Your mood might not change instantly, but after practicing these steps, you’ll feel better than ever.
Frequently Asked Questions
Which mood booster works the fastest?
It depends, but deep breathing, stepping outside, and drinking water are quick options you can do right away.
What if I try one and I still feel bad?
That’s okay. Try another one, or repeat the same one for a few minutes. Some days your nervous system just needs more time.
Do I need to do all 25 to feel better?
No. Pick one or two that feel easy in the moment and start there.
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