Finding ways to get an instant mood lift is essential for maintaining mental health and overall wellbeing. Whether youāre dealing with a tough day at work, feeling overwhelmed by lifeās challenges, or just experiencing a random dip in your spirits, itās important to have a toolkit of strategies to help you bounce back.Ā
Iāve been there too, and I know how vital it is to have quick fixes that can brighten your day and get you back on your feet.
I wrote this blog to share with you some of my favorite mood-boosting techniques. I personally ranked them in my favorite order with a nice progression so you donāt feel overwhelmed.
These are simple, effective, and can be done almost anywhere. Think of it as a friendly chat over coffee, where weāre exchanging tips to help each other feel better.
So, letās dive into these 15 ways to lift your mood instantly, shall we?
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- Go for a Walk, Rejuvenate with Sun Light & Fresh Air
I see it as the cornerstone to feeling better ā”ļø: Stepping outside and going for a walk is one of the quickest ways to elevate your mood.
The combination of physical activity, sunlight and fresh air can work wonders for your mental state. Sunlight increases your bodyās production of serotonin, a hormone that helps boost mood and promote a sense of wellbeing. Even a short, brisk walk around your neighborhood can leave you feeling more energized and accomplished.
Tip:
š Set yourself the goal to step outside at least once a day. It doesnāt matter where or for how long, just do it.
- Watch Your Favorite Movie, Get Some Laughter
Before becoming a āMood Booster Masterā š„°šø, we need to start blowing away the dark clouds to make room for sun light.
One easy way is through laughter. Watching your favorite movie, especially a comedy, can instantly lift your spirits. Laughter releases endorphins, the body's natural feel-good chemicals. These endorphins promote an overall sense of wellbeing and can temporarily relieve pain. Plus, getting lost in a good story can provide a much-needed escape from stress and worries.
Tip:
š This is a - judgment free - zone here, my favorite (modern) comedies / feel good movies are;
šš„š ** Comment below on YOUR favorite movie! ** šš„š
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- Listen to Your Favorite Song & Sing Along
Music has a profound effect on our emotions. Listening to your favorite song can transport you to a happier place and time. Singing along, even if youāre not a great singer, can be incredibly liberating and mood-boosting.
Humming along is also a great way to do it as you are massaging your inner body and parasympathetic nervous system to release stress. Read more on the topic in my tip below. š
Music therapy is known to reduce stress and anxiety, making it a perfect quick fix for lifting your mood.
Tip:
š While several may say Dancing Queen from ABBA, I prefer I Wanna Dance With Somebody by Whitney Houston.
I also love September by Earth Wind & Fire. Also Survivor - Eye Of The Tiger.
š Read more about the effects of the vibrations in chanting OM in this article.
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šš„š ** Comment below on YOUR favorite song! ** šš„šĀ
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- Journal Your Joys & Count Your Blessings
Writing in a journal can be a powerful tool for improving your mood. Take a few minutes, everyday, to jot down things youāre grateful for or recall and celebrate good times. Focusing on positive aspects of your life helps shift your mindset from negative to positive. Making this a regular practice will not only lift your mood but also fosters long-term happiness and resilience.
Tip:
š Get your āInhale Peace Exhale Harmonyā journal here to start today!
- Get Moving or Experience Something New
Physical activity is a well-known mood booster. Similar to my point #1, going outside for a run, laying down on the beach would be my preferred option but we have more options here ššø.Ā
Whether itās a quick workout, dancing around your living room, or trying out a new hobby, getting your body moving can release endorphins and improve your mood. Trying something new such as volunteering work, joining networking groups or a club can be particularly exhilarating and can break the monotony of daily routines, providing a refreshing mental boost.
Tips:
š For at home exercises, I simply use Youtube and type : ā10 min workoutā. Itās short, easy and once done, I am so glad I did it.
š A great app for joining a group of interest is Meetup.
- Relax with Yoga and Gentle Stretches
Yoga combines physical movement, breathing exercises, and mindfulness, making it an excellent practice for improving mood. Even a short session of yoga or stretching can release tension in your body and calm your mind. Incorporate relaxation techniques like progressive muscle relaxation to further enhance the mood-lifting effects.
Tip:
š Same than above, Youtube is a great ressource to find easy yoga videos to follow along.
- Practice Breathing Exercises
Deep breathing exercises can help reduce stress and promote a sense of calm.
One simple technique is the 4-7-8 breathing exercise:Ā
- inhale for 4 seconds,Ā
- hold the breath for 7 seconds, and,
- Ā exhale for 8 seconds.Ā
This practice can slow your heart rate and reduce anxiety, providing an immediate lift to your mood.
Tips:
š Please visit my other article to read more about simple breathing techniques here.
- Talk It Out
Sometimes, just talking about whatās bothering you can make an enormous difference. When we sometimes get caught up in this infinite vicious cycle repeating ourselves with the same negative thoughts or stories, my best advice is to reach out to a good friend or family member you trust and share your feelings.
This person will, most likely, provide you with a different outlook which will then offer almost immediate release. Verbalizing your thoughts can help you process emotions and gain perspective. Additionally, the act of connecting with someone can make you feel supported and less isolated.
- Meditate Mindfully: Embrace Your Emotions & Stay Present
Meditation š§āāļø is a powerful tool for improving mood and overall mental health. Even a few minutes of mindfulness meditation can help you center yourself and feel more grounded.
Allow yourself to feel your emotions without judgment and focus on the present moment. This practice can reduce anxiety and create a sense of inner peace, instantly lifting your mood.
Tips:
š For beginner, I like to point toward the app Respirelax+. This is a great app to assist in taking a few minutes to relax and practice heart - brain coherence.
š Otherwise, again Youtube is full of guided meditations.
- Draw, Paint, or Read
Engaging in creative activities like drawing, painting, or reading can be incredibly therapeutic. These activities allow you to express yourself and escape from daily stressors. Whether you lose yourself in a good book or create something beautiful with your hands, these creative outlets can provide an immediate mood lift.
Tip:
š One of my favorite book (not particularly about mood lift) is CAPTIVATE by Vanessa Van Edwards.
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- Pamper Yourself with Self-Care Rituals
Taking the time to pamper yourself can have a significant impact on your mood. Whether itās taking a relaxing bath, doing your makeup, or putting on a favorite outfit, these small acts of self-care can make you feel more confident and uplifted. Feeling good about how you look can translate to feeling good overall.
I used to always save my nicest clothes and accessories for the āspecial occasion"ā¦ but this āspecial occasionā never came and the clothes didnāt fit me anymore, so no more waiting! Time is now.
Tip:
š Check out my article 10 Best Daily Self-Care Routines for Enhanced Well-Being for practical ideas to implement in your life.
- Nourish Your Body: Eat Well & Stay Hydrated
No more junk food! What you eat and drink has a direct impact on your mood. Eating a balanced diet rich in fruits, vegetables, and whole grains can help stabilize your blood sugar levels and improve your mood. Staying hydrated is equally important, as dehydration can lead to irritability and fatigue. Opt for mood-boosting foods like dark chocolate, nuts, and fish rich in omega-3 fatty acids.
- Declutter your space
A cluttered environment can contribute to a cluttered mind. Take a few minutes to declutter your space and organize your surroundings. One step at a time,being proactive about fixing things that bother you, whether itās a messy desk or an unresolved issue, can give you a sense of accomplishment and lift your spirits šø.
- Connect or Help Someone
Helping others is a great way to boost your own mood. Whether itās volunteering, helping a friend, or simply offering a kind word to someone, acts of kindness can create a positive feedback loop. Making meaningful connections with others, even through a brief conversation, can also improve your mood and overall sense of wellbeing.
Tip:
š Ideas can be volunteering at a shelter, participating in local cleanups, donating blood or clothing.
- Repeat Your Successes
Lastly, identify the activities that consistently make you feel good and make them a regular part of your routine. The sense of achievement that comes from completing these activities can provide a lasting boost to your mood. Regularly engaging in mood-boosting activities can build resilience and help you maintain a positive outlook on life.
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The Magic Is You T-Shirt
Boosting your mood doesnāt have to be complicated or time-consuming. By incorporating these simple yet effective strategies into your daily routine, you can quickly and easily lift your spirits. Whether itās taking a walk, listening to your favorite song, or practicing mindfulness, these activities can make a significant difference in how you feel.
Remember, taking care of your mental health is just as important as taking care of your physical health, so donāt hesitate to try these tips the next time you need an instant mood lift.