1) Fix your postureStand up. Straighten up with your shoulders back, and breathe deeply from the diaphragm.Gaze ahead. Fixate your eyes on a point at eye level as if you were looking towards an object in the distance directly across from you. This will help activate the parasympathetic nervous system, which produces chemicals that promote relaxation and reduce stress hormones like cortisol and adrenaline released during anxiety or fear (which can exacerbate depression symptoms).Repeat positive affirmations (e.g., “I am calm”) while doing this exercise until they feel natural enough to say them out loud without sounding forced or fake. This will help train your brain to feel calmer when faced with stressful situations later on down the road!
2) Put on some music to improve your mood instantly.Listening to music has the power to divert your attention, help you overcome tough moments or lift your spirits when feeling down.It’s also an excellent distraction from any stressors you may be experiencing in your life right now.Music is beneficial because it’s less intimidating than self-help books or other methods that require more personal effort (like talking to someone). If all else fails, find any song that makes you happy and dance along!
3) Get rid of the negative thoughts in your head.Negative thoughts are the worst. They can be sneaky and come out of nowhere, or they can be long-held beliefs that we’ve been repeating to ourselves for years. Either way, negative thoughts can bring us down and keep us from enjoying life to its fullest.To improve your mood instantly, how do you get rid of these?Think about what you’re thinking—and why it might not be accurate. The first step is knowing when the thought is happening so that you have time to stop it before it spreads through your brain like a virus (an imposter). Try catching yourself with this phrase: “That’s a thought.” Then ask yourself if there’s any evidence at all behind it. If not, let it go!Practice gratitude. Next time something wrong happens (or even good), take some time later on today to think about what went right in your day instead of focusing on what went wrong.
4) Put down your phone and take a breather.You may have heard that social media can make you feel bad, but this isn’t just about Facebook or Instagram. Any time you spend on a computer or smartphone can lead to negative feelings if it interferes with what’s really important in life.There are benefits of taking a break from your phone include the following:
- You’ll get more sleep and rest, which will help reduce stress and anxiety.
- You’ll be able to focus better at work, school, or home (and not just because there are fewer distractions)
- It’s easier to build strong relationships when they’re not mediated by screens.
5) Be with someone who can make you smile.It’s easy to think we should be alone and wallow in our sadness when feeling down. It can be advantageous sometimes to leave our houses and spend time with the people we care about or our close friends.It’s important to remember that laughing is good for your health and well-being. You don’t have to be alone all day—spending time with people who make you laugh can help lift your mood!
6) Do something that makes you happy.Go ahead if you enjoy reading a book or watching a movie to unwind and improve your mood. Please do it. Make sure that it is easy for you to achieve.On top of this, try thinking about what makes you happy and then doing it! For instance, if being in the company of loved ones brings joy, make an effort to spend quality time with them when opportunity arises. You can achieve this by giving them a call or meeting up face to face once per week.
7) Give some money to charity or tip more than usual at a restaurant.
Giving money to charity feels good because it accomplishes two things: it helps someone else out (and by default makes you feel better about yourself for having helped them) and does so without asking for anything in return.
Tipping more than usual takes almost no effort, yet it can make an enormous difference in another person’s day. The next time you find yourself at a restaurant or cab stand, consider throwing in a few extra dollars as thanks for the service. And if you feel like going above and beyond? Tip double! You’ll be surprised at how much more pleasant your day can become by simply being aware of these small things you can do to improve your mood instantly.
8) Watch funny videos online.
When you’re feeling down, sometimes the best way to pull yourself out of it is to change your thoughts—and to do that, you need to find ways to shift your attention away from those negative thoughts. Enter: watching funny videos online. Even the silliest of clips can bring a smile to your face and help put a damper on any bad feelings you might be having.
Some people might try to argue that this is an easy way out and isn’t really making you feel better as much as distracting you from feeling worse. But, countering that argument is that viewing a funny video online is much easier than taking any other action to improve your mood. It requires no special effort or equipment. It’s usually free (or at least doesn’t require spending money). And it doesn’t have to interrupt what you’re already doing—you can watch it while at work, sitting on the couch eating dinner, or waiting for an appointment.
9) Take a walk in nature, not just the city streets or suburbs.
The natural environment can calm our minds and boost our spirits. From the bright colours of spring flowers to the soothing sound of wind in trees, nature is full of things that can lift your mood.
Truthfully, you don’t even need to be outside for this to work. If you’re just not in the mood for loud noises and people bumping into you, watch a nature video online, or flip through a book about landscapes for a few minutes. The calming effect is instant, and you’ll feel better immediately after starting.
10) Invite a friend over to watch a movieIf you need a mood boost but don’t want to stare at the screen, invite a friend to watch something instead. It’ll give the two of you a chance to get away from your troubles—and the screen—and focus on each other. Pick a funny or uplifting movie, like Mary Poppins.You can make up your own rules for your movie night. No worrying about what job problems you’ll have tomorrow. Not wondering about what happened at work today. No thinking about bills due next week—just enjoy an evening with good company and some fun entertainment!
11) Play with a pet.Petting animals releases endorphins and oxytocin, the happiness hormones that make us feel both physically and mentally good. Plus, it’s just plain fun!
12) Take a long shower or bath.Saving the best for last, here’s something that can make a huge difference in a hurry. I’m not talking about some kind of fancy regimen that includes expensive creams or radical lifestyle changes.One way to improve one’s mood is indulging in a lengthy relaxing shower or bath or go submerge in a soothing and rejuvenating bathtub. There’s something about being in the water that trumps just about every other activity when it comes to mood-boosting benefits. People who are stressed or down tend to seek water—they might go for a swim, a hot tub soak, or just stand under the shower.Even though you may have been feeling like you need help right now, that habit of seeking out water is something to nurture—when you’re feeling down, get into the shower! In addition to its mood-enhancing properties, it helps you relax and sleep better.
ConclusionSometimes it’s natural to experience moments when we feel a bit stagnant or unsure. There are actions we can take to uplift our spirits and improve our mood instantly.The key is finding ways to have fun and enjoy your life. Once you learn to find joy daily, your bad moods will become few and far between!
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Photo by Büşranur Aydın: https://www.pexels.com/photo/a-woman-in-white-winter-jacket-and-beanie-standing-on-a-bridge-14644217/
Photo by Alena Zadorozhnaya: https://www.pexels.com/photo/a-lighted-candles-by-the-window-10163378/
Photo by Elina Sazonova: https://www.pexels.com/photo/musical-notes-on-piano-keys-3971983/
Photo by Andre Furtado: https://www.pexels.com/photo/standing-woman-surrounded-of-sunflowers-1260988/