Reviewed 4/17/2024
5 ways to improve your mood
Everybody has a blue mood now and then. If you're feeling down, these strategies may help lift your spirits.
1. TALK ABOUT HOW YOU'RE FEELING
Choose someone who will listen without judging you. If possible, try connecting in person. Talking face-to-face may improve your mood more than calling or texting.
2. REFRAME NEGATIVE THOUGHTS
Everyone has negative thoughts. But your mood can suffer if you expect the worst in every situation or are overly hard on yourself when you make a mistake.
Next time you're having negative thoughts, try challenging them. Ask yourself if there's another, more realistic way of looking at the situation.
Another tip for dealing with negative thoughts is to imagine what you'd say to a friend in your situation. Then give yourself that same, positive message.
3. FOCUS YOUR MIND ON A HEALTHY DISTRACTION
Mindfulness is a practice that you can use to distract yourself from worries. To be mindful, focus on being in the moment. For example, if you're enjoying a meal, make an effort to savor the subtle flavors of each bite. If you're relaxing outdoors, pause to feel a gentle breeze on your skin or listen to the sounds of nature.
4. MAKE TIME EACH DAY FOR GRATITUDE AND JOY
Expressing gratitude can help you feel more hopeful. Consider keeping a daily journal of things you appreciate—even little things, like sunsets.
Also take time regularly to relax and recharge with activities that bring you joy, such as a hobby, spending time with a pet or listening to a favorite song.
5. MAKE HEALTHY CHOICES THAT ARE GOOD FOR YOUR MOOD
- Get 7 to 9 hours of sleep each night.
- Avoid alcohol, which can worsen your mood.
- Look for ways to be active, like walking or riding a bike.
- Choose a balanced diet. Focus on fruits and vegetables. Limit sugary, high-fat and processed foods.
Get help if your mood doesn't lift
A persistent down mood could be depression, a potentially serious condition.
Sources
- Anxiety and Depression Association of America. "Tips to Manage Depression." https://adaa.org/understanding-anxiety/depression/tips.
- HelpGuide. "Coping with Depression." https://www.helpguide.org/articles/depression/coping-with-depression.htm.
- HelpGuide. "I Feel Depressed: 9 Ways to Deal with Depression." https://www.helpguide.org/articles/depression/i-feel-depressed.htm.
- National Institute of Mental Health. "Depression." https://www.nimh.nih.gov/health/publications/depression.
- Substance Abuse and Mental Health Services Administration. "Depression." https://www.samhsa.gov/mental-health/depression.