Are you feeling sad after some bad news? Or having a dreadful, horrible, no good, extremely bad, or just blah day?
Even tiny disappointments and frustrations can ruin your day and make you angry, unpleasant, and uninterested in your needs. You know you need a boost to get through the day, but you’re not sure how.
Emotional anguish doesn’t have to be severe to make finding answers tough. A negative mood left to stew often boils over, making you feel worse.
Ignoring your poor mood won’t make it go away, but you can focus on anything else to feel better.
Here are five ways to boost your mood. The good thing is that most of them are free:
1. Go for a walk in the park
A walk in the park or other green place can lift a bad mood. Walking in nature boosts “happy hormones,” which govern mood, 3-fold.
If the midafternoon slump or a long night has you feeling drained, a quick 10-minute stroll will boost brain blood flow and revitalize you. Walking reduces stress hormones and releases endorphins, which relieve pain and suffering.
Sunlight has benefits, too. Just 10 or 15 minutes in the sun can boost serotonin and endorphins, significantly enhancing mood. If you’ve been sitting in a dull room, natural light may revitalize and alert you.
Do not forget nature. Researchers are finding that people who spend time outside or watch nature films when they can’t go outside have better emotions.
2. Hug yourself.
When you’re depressed and frustrated, it’s normal to seek physical and emotional comfort from others. You may already know that hugs and other physical affection release oxytocin and bring you closer to loved ones.
What happens when you lose your mood without that comfort?
Maybe you suddenly feel unhappy, overwhelmed, or awful at work or amid a crowd of strangers. An encouraging hug sounds like the perfect way to lift your spirits, but no one else is around—except you.
Giving yourself a hug may seem foolish, but it may work. Touch, including your own, can reduce tension and make you feel protected. It can also boost mood by encouraging self-compassion and self-kindness.
Wrap your arms around yourself and hold for a moment or two to hug yourself, exactly like you would someone else. You can also read our self-hugging guide.
3. Do something kind randomly.
Maybe you feel confined because you can’t improve your condition right now. Focus on someone else instead of worrying and stressing yourself.
Doing something pleasant for someone could improve their day and elevate your mood. Just knowing you made someone else’s day better might boost your mood.
Some suggestions:
- Ask a coworker for help.
- Do chores for kids, roommates, or partners.
- Give your pet a treat—you may get cuddles.
- Give your favorite restaurant or shop a thorough high review.
4. Call your loved ones
A brief word of love and support can brighten your spirits after a hard day or a difficult occasion.
A 5-minute talk with a close friend or sibling can lift your spirits and assist you overcome gloominess, uneasiness, worry, and other emotional issues.
Loved ones can:
- listen to your rants
- Encourage and make you giggle.
- inform you of their ongoing support
Can’t call now? Even a quick text or chat might improve your mood. Of course they’re there for you, but sometimes you need an emoji chain, GIF, or inside joke to remember.
5. Try aromatherapy
Smell can directly connect with the amygdala, which regulates emotions. Scents that evoke happy or nostalgic memories might reduce stress and anxiety. Your brain and sense of smell may also explain why good smells make you feel good.
Aromatherapy uses essential oils to boost mood or mental health, but you don’t need to buy them. You may already have mood-boosting scents at home or work:
- Favorite soap or lotion scent? Carefully wash your hands or rub your arms and shoulders with a fragrance.
- Missing someone you love? Down? Remind yourself of them by smell.
- Got outstanding neighbors’ gardens? Walk a short distance to smell the roses. You may also see lavender, jasmine, honeysuckle, rosemary, and sage in nature.
- Check the kitchen for vanilla, cinnamon, or pumpkin pie spice. Smell a lemon sliced alternatively.
- Brew peppermint or chamomile tea. Earl Grey with bergamot is also wonderful. Also, pour hot water over lemon, inhale the steam as it cools, and have a pleasant, hydrating drink.
An essential oil is stronger than a whiff of lotion or tea, but fragrance is still powerful. Any pleasant aroma can boost your mood
It’s acceptable to require a mood boost sometimes. Bad emotions usually pass quickly, and you may do a lot to help.
However, a consistent low mood may indicate a more serious issue. When your mood and well-being persist despite the preceding strategies, seeing a therapist is a recommended next step.
