25 Ways To Boost Your Mood

There are some universal truths in life. If you eat, sleep and move well, chances are you will yield noticeable benefits in the realms of health and happiness. However, there’s more to it than that. There are energetic, psychological, and emotional forces at play as well.

To truly be in command of your mood, getting it to serve your needs from moment to moment, is an art form. Gaining this mastery means leaving no facet of your being untended.

To that end, let’s build up your tool kit by examining some helpful ways to boost your mood. After all, a major portion of what determines the quality of a day is the way that you view it. So, grab your rose-tinted glasses and join me.

1| Light Up Your Life

Take this literally or figuratively. Better yet, take it both ways. Humans evolved to be diurnal. This means that we are attuned to the sun and benefit from basking in it (to an appropriate degree for our unique skin type). In addition, we are improved by experiencing the whole spectrum of light. You could even say that light serves as an essential fuel for us.

In an article for Environmental Health Perspectives, Nathaniel Mead demonstrates the many benefits of getting individually appropriate amounts of sunlight. These benefits range from calcium absorption to neuromuscular and immune functioning, with a little bone mineralization thrown in for good measure.¹

In addition, the right amount of sun reduces the risk of some diseases and serves as a mood elevator. So, go ahead and let a little sunshine in, you’ll reap rewards in both mind and body.

2| Eat Real Food

You are what you eat, so don’t eat crap. The food you put into your body should put a spring in your step, not a bog in your belly. The simplest way to achieve this is to keep it real. When you nourish yourself with whole foods that are as fresh as you can find, your body will respond.

Furthermore, it pays to emphasize foods that you know are beneficial to your microbiome (the world of living organisms in your gut). If you feed the good guys plenty of prebiotic foods such as root vegetables, as well as probiotics like kimchi and live yogurt, they will return the favor by boosting your mood.²

3| Bust A Move

When you get exercise, it lifts your mood by boosting neurotransmitter activity and helping to eliminate toxins. Increasing endorphins, and reducing the toxic burden placed upon your body, improves function across systems. In addition, regular exercise reduces the likelihood of suffering from depression.

According to Harvard Health Publishing, running for fifteen minutes a day, or walking for an hour reduces the odds of suffering from depression by 26%.³ They also discussed how everyday activities like taking the stairs, cleaning the house, and walking to the store all add up.

For every bit of time you replace sitting with moving, you improve your mood. So, take dance breaks, throw in a little skipping, or give a stretch and kick. Your brain will thank you.

4| Challenge Yourself

Few things support a healthy mind more thoroughly than learning something new. This process of challenging yourself promotes the growth of new neural networks and protects the brain against age-related decline. Plus, it’s fun. Part of the joy of living is expanding the way you experience the world and through this gathering of new experiences, broadening your perspective.

The benefits don’t stop there. According to the Harvard Business Review, there is “evidence that engaging in learning activities can buffer workers from detrimental effects of stress including negative emotions, unethical behavior, and burnout

They continued by outlining how learning increases a sense of personal capability, keeps us in touch with our goals and why they are important, makes us more resilient and helps us to view ourselves as adaptable and capable of change. All of those things add up to happier, healthier, and better functioning humans.

5| Get Down To Earth

At the core of things, we emerge from and eventually return to, the soil. We build our bodies from food that came from the earth, and when we die our bodies make their way back there. It’s only logical that we should derive benefits from interacting directly with the earth to which we are so inexorably linked.

In a study for Psychological Reports, Chevalier found that participants who were grounded had consistently more positive moods than that of the controls.⁵ This has become a hot area for further research, but even without those proofs, you can experience the personal benefits of walking barefoot on the beach or working in a garden. Try it for yourself and you’ll feel your spirits lifted.

6| Cook Something Up

It’s a little-known fact that cooking food with loved ones increases oxytocin levels. This is a good thing considering that oxytocin is known as the “cuddle hormone.” We all feel better when we get that warm feeling of affection for others, so why not tap into it at will? If you double down by cooking high-quality, organic food, then your body and mind will both be aglow.

7| Talk About It

An oft-cited source of less than stellar moods is ruminating on negative thoughts and emotions. Talking about what’s going on with a trusted friend, relative, or therapist can do wonders for mental health. This benefit is expanded upon by taking turns being the talker and the listener.

Hearing where someone else is coming from is a simple way of getting out of your own head. In addition, it makes you feel good when you see the way the simple act of listening can lift someone else’s mood. The cool thing is good moods can be contagious, so you’ll positively reinforce each other’s well-being.

8| Sing A Song

Singing is a natural mood elevator and nervous system relaxant. This simple act stimulates and strengthens the vagus nerve which is a primary component of the autonomic nervous system. In basic terms, this means that you will improve your digestion and your ability to relax, among other benefits. So, get singing!

9| Change Your View

If you find yourself mired in problems from which you can’t find relief, try shifting your view. This could mean literally getting up and walking outside or making an effort to see the issue from a new perspective. Vacations have been shown to improve mental health, but in the absence of that luxury, becoming proficient at reframing your situation and seeing it differently can be life-changing.

Better yet, combine time away when it’s feasible with a practice of seeing life’s situations in healthier ways and you will garner even greater rewards. Travel shakes you up and urges you to learn new things. Likewise, when you travel within you, you unearth previously unknown facets of both yourself and the world at large, which is a whole other kind of learning.

10| Sharing is Caring

Sharing your gifts with others may be one of the surest ways to improve your mood. This sharing can be anything from material goods to your most precious resource, your time. No matter how you decide to share, giving makes you feel abundant and this is a wonderful way to feel.

11| Listen Up

As previously discussed, listening to others improves mood when done with focus and engagement. However, what I want to focus on now is listening to that universal language that moves us all, music.

According to Florida National University, “music is an effective stress reducer in both healthy individuals and people with health problems. Research finds that listening to soothing music can decrease blood pressure, heart rate, and anxiety levels in heart patients” (UMD Medical Center).”⁶

Given that listening to music is both enjoyable, and has proven health benefits, I suggest getting your dose of song therapy today!

12| Be Inclusive

For many women, the most powerful love they have ever experienced is for their children. According to the visionary, author, and mystic Sadhguru this is because they include their offspring without limitation. He suggests that we attempt to extend this inclusiveness to encompass all of life.

The benefits of this on a global scale are clear. If we love everything as a part of ourselves, we will vie to do no harm. Furthermore, this all-encompassing feeling of love will make us sweeter both within and without.

13| Count Your Blessings

Gratitude is a powerful emotion that fills the one feeling it with deep satisfaction and a sense of completion. It is a swift and sure mood elevator because it shifts your view to what is good in your life. This can be particularly useful when something is troubling you. Taking a moment to consider the blessings in your life will change your perspective and give you a fresh angle on your problem.

14| Stay Hydrated

We are mostly water and that wonderful space between our cells which is comprised of it is a master conductor of our well-being. Being properly hydrated is one of the most fundamental ways to support the function of the body. A well-functioning body then supports and bolsters a happy mind.

In a study for PLoS ONE, Pross et al. found that increasing water intake for those who typically didn’t consume much improved their mood, clarity, energy levels, and sense of contentedness. It also showed that those who normally hydrate well and then drop their intake suffered reductions in calmness, mood, satisfaction, and positive emotions.⁷

So, if you don’t drink much water, you might reconsider. Contrariwise, if you drink plenty, don’t stop! Your body needs it and your mood reflects this.

15| Don’t Be A Rollercoaster

The human body generally likes consistency, responding well to regular eating, sleeping, and activity patterns. Having a good balance in these areas can be the difference between experiencing health rather than disease. This is particularly true when it comes to blood sugar maintenance.

In an article for Critical Reviews in Food Science and Nutrition, Russel et al. explored the diverse evidence for blood sugar regulation in the management of Type 2 Diabetes and Cardiovascular Disease. They focused on the types of food that helped to avoid spikes and dips in blood sugar emphasizing the benefit of eating low glycemic index foods, dietary fiber, and monounsaturated fats (such as those found in avocados and olives).⁸

In addition to helping to prevent or control some of the most prevalent and deadly diseases we face, regulating blood sugar also helps to promote clarity, energy, and a stable mood. With this in mind reach for those foods that contain slow-digesting carbohydrates and healthy fats and pat yourself on the back for supporting your body and mind.

16| Stop And Smell The Roses

This is an inducement both to slow down and to reap the vast benefits of aromatherapy. A great deal of the beauty of life is missed when we don’t stop to notice, let alone enjoy, what surrounds us. When you smell a rose, you get the double benefit of pausing to appreciate a glorious happening along with the mood elevation that the fragrance induces.

In a comprehensive review for Avicenna Journal of Phytomedicine, Mohebitabar et al. found that rose oil generated physical and mental relaxation along with pain reduction and anti-anxiety effects.⁹ It’s nice to know how widespread the benefits are, but it’s also simply a pleasant act to breathe deeply the fragrance of a rose.

17| Get Down With Herbs

Herbs are a wonderful resource for so many reasons. They contain nutrients, they enhance the flavor of food, they can be used as antimicrobials, fragrances for soaps and candles, and to improve mood.

In a review for Phytotherapy Research, Yeung et al. found that “black cohosh, chamomile, chasteberry, lavender, passionflower, and saffron appear useful in mitigating anxiety or depression with favorable risk-benefit profiles compared to standard treatments.”¹⁰ This research focused on benefits to cancer patients, but if people under serious duress can see such benefits to their mood the rest of us would do well to take notice.

18| Practice Mindfulness

Being present and focusing on the embodied experience you’re having, with particular attention given to the breath, brings about a clarifying and enhancing change in perception. This is something that can be done at any time. You could be walking, washing the dishes, giving a speech, painting a picture, etc., and imbuing the moment with additional meaning by practicing mindful awareness.

A study for Wiley Online Library conducted by Liu et al. found that mindfulness training improved participants’ ability to focus their attention as well as increased their inner peace.11 Considering that it doesn’t cost a thing and the benefits are measurable, why not begin your mindfulness practice today?

19| Let Go Of Anger

It isn’t a pleasant experience to be caught up in a fit of rage. This unpleasantness is amplified if you say or do something you regret in the heat of the moment. The effort to avoid this unwanted experience is further underscored by the negative consequences of anger on health.

In a paper for The Journal of Medicine and Life, Staicu and Cuţov demonstrated that anger whether expressed or repressed was associated with multiple diseases, eating disorders, and increased numbers of car accidents.¹²

Sometimes improving mood is not only about what you do, but also about what you don’t do. In this case, working on methods to manage your anger, learning to let it go, and eventually eliminating its control over you will liberate you from unnecessary suffering thereby improving your well-being.

20| Have A Beginner’s Mind

Believing that you have things all figured out is both annoying to others and burdensome to yourself. On the contrary, if you enter into situations with your knowledge as a resource you can draw upon rather than a concretized certainty, you will be more adaptable as well as more pleasant to be around.

Few people favor a know-it-all, but most enjoy the enthusiasm and eagerness to learn of a child. Beyond improving likeability, cultivating flexibility via approaching life with a beginner’s mind makes the experience of being human profoundly more enjoyable.

21| Practice Your Belly Laugh

It’s often said that laughter is good medicine, and in this, the act itself proves the point. When you smile and laugh, you’re sending the message to your nervous system that all is right in the world. This enables your body to function more optimally and enhances your mood as well.

22| Cry If You Want To

Repressing emotion is bad for your health. Sometimes you have to cry before you can laugh or feel joy. There are hard things in life and no one is exempt from experiencing them, so it makes sense to allow yourself the release of tears when they’re needed. The consequences of not doing so are dire, so letting go of feeling shame or associating crying with losing control, is a smart move for your health.

In a review for the International Journal of Psychotherapy Practice and Research, Patel and Patel showed that expressing true emotions and feelings “is crucial to physical health, mental health, and general wellbeing, while a reliance on concealment gives rise to a barrier to good health.”¹³ So, let your feelings out in the ways that work for you, with a friend, alone on a mountain top, or with a therapist. Your whole self will benefit.

23| Treat Yourself

By this, I mean both literally getting yourself something you want and more importantly treating yourself like someone you love. Better yet actually love yourself because you’re saddled to your mind and body for the duration.

If you want the ride that is your life to be a good one, then taking care of yourself is fundamental. When you commit to this self-care, you will reap rewards both physically and mentally which can’t help but boost your mood.

24| Sleep Like The Dead

If you don’t sleep, your brain and body can’t detox properly and your mood suffers as a result. If there is one thing you do right, it should be creating a healthy sleep routine that you stick to religiously. This simple act can transform the entire nature of your life.

According to Harvard Medical School, proper sleep is critical for many vital functions including learning, memory, metabolism, and immune function.14 Furthermore, sleep deprivation leads to problems with memory, learning, mood regulation, and judgment, as well as an increased risk of accident and injury.

If it persists over time it can lead to obesity, cardiovascular disease, diabetes, and increased overall mortality.¹⁵ As you can see, proper sleep isn’t only necessary for a cheery mood, it’s vital to your overall health.

25| Prioritize Fun

Planning fun into your life is a simple way to improve your days. Having something to look forward to can do wonders for your mental health. If you need a reminder of this, just observe the joyous anticipation of a child before Christmas, and the benefits will be clear.

According to Psychology Today, anticipating positive events is associated with mental health benefits such as an increased sense of well-being, higher levels of dopamine release(promoting pleasant feelings), decreased negative feelings, and a reduction in stress.¹⁶

All of those benefits should result in a boosted mood and when you factor in the additional pleasure of actually doing the fun thing, there’s just no sensible reason not to schedule your next dinner party, getaway, art day, game night, etc.

Being playful and having fun are some of the oldest mood boosters in the book and for good reason. When you need a lift, sometimes it pays to get back to the basics.

References:

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https://www.apa.org/monitor/2012/09/gut-feeling
https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood
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Chevalier G. The effect of grounding the human body on mood. Psychol Rep. 2015 Apr;116(2):534-42. doi: 10.2466/06.PR0.116k21w5. Epub 2015 Mar 6. PMID: 25748085.
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Pross N, Demazieres A, Girard N, Barnouin R, Metzger D, et al. (2014) Effects of Changes in Water Intake on Mood of High and Low Drinkers. PLoS ONE 9(4): e94754. doi:10.1371/journal.pone.0094754
Russell WR, Baka A, Björck I, Delzenne N, Gao D, Griffiths HR, Hadjilucas E, Juvonen K, Lahtinen S, Lansink M, Loon LV, Mykkänen H, Östman E, Riccardi G, Vinoy S, Weickert MO. Impact of Diet Composition on Blood Glucose Regulation. Crit Rev Food Sci Nutr. 2016;56(4):541-90. doi: 10.1080/10408398.2013.792772. PMID: 24219323.
Mohebitabar S, Shirazi M, Bioos S, Rahimi R, Malekshahi F, Nejatbakhsh F. Therapeutic efficacy of rose oil: A comprehensive review of clinical evidence. Avicenna J Phytomed. 2017 May-Jun;7(3):206-213. PMID: 28748167; PMCID: PMC5511972.
Yeung KS, Hernandez M, Mao JJ, Haviland I, Gubili J. Herbal medicine for depression and anxiety: A systematic review with assessment of potential psycho-oncologic relevance. Phytother Res. 2018 May;32(5):865-891. doi: 10.1002/ptr.6033. Epub 2018 Feb 21. PMID: 29464801; PMCID: PMC5938102.
Liu X, Xu W, Wang Y, Williams JM, Geng Y, Zhang Q, Liu X. Can Inner Peace be Improved by Mindfulness Training: A Randomized Controlled Trial. Stress Health. 2015 Aug;31(3):245-54. doi: 10.1002/smi.2551. Epub 2013 Nov 22. PMID: 24265118.
Staicu ML, Cuţov M. Anger and health risk behaviors. J Med Life. 2010 Oct-Dec;3(4):372-5. PMID: 21254733; PMCID: PMC3019061.
https://openaccesspub.org/ijpr/article/999
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep
http://healthysleep.med.harvard.edu/healthy/matters/consequences
https://www.psychologytoday.com/us/blog/the-science-fandom/202201/anticipation-is-part-being-fan-and-s-good-thing