19 quick ways to boost your mood

If you’re anything like me you can find yourself in these ridiculous slumps of emotion – self loathing, misery, despair, you name it. Of course I’d love to be able to just jet away to a beach, leave my mobile phone behind and shut myself away from the world but that isn’t realistic or possible so here are 19 quick ways to help boost your mood. And yes, this post was totally prompted by me feeling sad as Eeyore on a really sad day.

Cry it out

I have to say that I can’t believe there is science behind this, but there is! Crying can help us heal both physically and emotionally. Tears remove toxins from the body that have built up along with stress including prolactin, which causes aggression. They also lower manganese levels — which triggers anxiety, nervousness, and aggression. Research has found that in addition to being cleansing shedding emotional tears releases oxytocin and endorphins. These chemicals make people feel good and may also ease both physical and emotional pain which, in turn, can help reduce pain and promote a sense of well-being. How amazing are our bodies!

Talk it over

Call that friend. Discuss that internal wrangling. I was always told that a problem shared is a problem halved. Sometimes you want to talk, sometimes you don’t but never think that no one is there for you. There is always someone that will listen, even if it is The Samaritans. Never feel like you are on your own.

Take some vitamins

I think it’s fair to say that when the chips are down a lot of people stop eating. I certainly do! I’m normally a real foodie but I’ve been known to go from eating all day to having just 1 snack and supplementing this with extra coffee. Not big and not clever. However, if you do find yourself here and feeling like a total mess it probably is not a bad bet that your vitamin levels are low. Calcium, Chromium, Folate, Iron, Magnesium, Omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D and Zinc are all proven to help boost mood. Take a multivitamin and feel better.

Use essential oils

Essential oils are a super quick and easy way to pick up your mood. You can either use 1 oil or a combination and there are lots to choose from. Oils very quite widely in price and availability and, of course, you’ll have to already have them in the house when you hit that funk, but they are super easy to store and nice to use even when you are feeling ok! Scents are personal – I have a Geranium oil but I find it too overpowering. You could try Lavender, Ylang Ylang or Jasmine for starters. Find what works best for you and let it work it’s magic in your hour of need.

Get some sleep

Everyone knows a proper night’s sleep is good for you but even a short afternoon nap can boost memory, improve job performance, lift your mood, make you more alert, and ease stress.  So if you’re feeling sad and sleepy and you have a spare 20 minutes curl up in your bed (with or without a hot water bottle!) and have a quick nap. It might be what you need to pick you up. Can’t sleep? According to the people in the know you don’t need too. Just lying down and relaxing is enough to boost your mood.

Check your calendar

How many times have you found yourself crying over nothing? Or getting way too upset over something that on another day you would just take in your stride? Could it be hormonal? There’s been more than one occasion where I’ve been at the depths of despair over something really silly and then had a look at my calendar and realised that it’s probably linked into that time of the month. Although this does not actually help the problem in itself it does give you some basis of understanding why you are feeling the way you are which, in turn, should help lift you a bit as there is light at the end of the tunnel. It will pass, you just have to hold on in there.

Have a cuddle

Everyone loves a good cuddle right? Cuddling releases “feel good” hormones including oxytocin, dopamine, and serotonin. These hormones promote feelings of happiness and relaxation, improving mood and lowering levels of depression. They often come (I find!) with caring words and sympathy so if that loved one is nearby gab them and give them a squish.

Have a cup of tea

I always just thought it was something that us Brits did traditionally in times of need but there is actually some science behind having a cup of tea! Tea has an amino acid in it that is shown to reduce stress. Combine this with a caffeine boost and your brain activity, as well as your mood, is lifted. It also stimulates feel-good neurotransmitters. Caffeine in itself also acts as an antidepressant by elevating serotonin and dopamine levels so if you’re not a tea drinker have a cup of coffee.

Take a bath

Research has shown that taking a hot bath twice a week may help alleviate symptoms of depression and is a more powerful antidote than physical exercise. Great news!! A hot bath raises your body temperature, which is an effective remedy for anxiety and stress as well as helping to relax your muscles which, in turn, boosts your mood. You can even add a few drops of your favourite essential oil for extra calming properties. Just add a movie and wine…

Eat some chocolate

Dark chocolate with high concentrations of cacao can have positive effects on stress levels, inflammation, mood, memory and immunity. Like coffee dark chocolate has the ability to boost brain levels of endorphins as well as serotonin. The downside is that you will actually have had to show some willpower to actually have it in the house during your hour of need. Maybe you need to stock up on multiple bars ‘just in case’. My mum swears by 2 squares a day to keep her happy hormones ticking over (no medical evidence here!. Just a happy anecdote).

Lie in a warm bed

Sometimes all you want to do is curl up in a warm bed, right? Much like a bath raising your body temperature is an effective remedy for anxiety and stress and being in bed can make us feel safe. Hot water bottles are a great addition at aiding relaxation partly due to the fact that the heat promotes blood circulation around the body which gives your brain more oxygen. You can now get lavender infused microwave warmers that add the additional benefits of essential oils.

Listen to music

Music is a valid therapy when it comes to reducing depression and anxiety, as well as to help improve mood, self-esteem, and quality of life. That’s all you need to know really! So whop on those tunes – Taylor Swift and Bon Jovi are my personal favs when I need a bit of empowerment.

Meditate

Meditation is thought to work by targeting the sympathetic nervous system which is responsible for increasing heart rate, breathing and blood pressure during times of stress. By using meditation to make you feel calmer you can lower these triggers helping your body cope with the physical symptoms you’re experiencing. Some people like to sit still and focus on their breathing, others like to use a guided meditation. There are offerings on YouTube to help you and a whole load of apps out there so have a browse around and see what works for you.

Do something good

I love volunteering, which I started after a particularly traumatic breakup as a way of getting some life perspective back. I’ve kept going ever since making great friends and gaining immeasurable life experience along the way, raising lots of money for charity doing things I love and, hopefully, making a difference. Although I want to advocate volunteering as a way to help with mood I specifically wanted to write about quick pick me ups as I wallowed in my own self pity in bed and debated this article. So how about just doing something good. Donate a few pounds to a charity online or promote a local animal sanctuaries last Facebook post on your own account. Even doing something small can still give you a feeling of self worth. Try it!

Take a personality test

After a particularly turbulent couple of days it was suggested to me that I took a personality test. The results were so interesting! They explained to me my character traits and enabled me to see why certain things were happening in my life. Sometimes all you need is a bit of clarity and to give yourself a break. It’s not always your fault it’s just who you are! Knowing why things happen can also help you know how to move forwards. It might sound daunting but it’s really very quick and simple and gives you something else to focus on. There are lots of different tests and models that you can look into but try 16Personalities as a good starting point.

Do some yoga

Yoga, much the same as meditation, can help alleviate stress and bad mood symptoms. Studies show that a lack of oxygenated-blood to the brain can negatively affect a person’s mood and the stretching you do while practising yoga not only releases endorphins but increases the flow of oxygen-rich blood around the body. New to yoga? There are videos online that can help you find some poses that work for you and your body. You could even take it into a local park and combine the benefits of yoga, meditation, exercise and being outside.

Step outside

Spending time outside makes you happy! Its still not actually clear why this is but it is clear that the link exists. When we spend time outside people feel happier and less anxious. Research also suggests that spending in nature can also fight reduce the risk of developing depression and anxiety – and even help improve symptoms.

Get some exercise

Regular exercise helps relieve symptoms associated with depression, anxiety and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. Even sporadic bursts of exercise can help boost your mood and the benefits can be felt within five minutes! You don’t have to go outside to exercise (although that does have it’s own benefits). If you want to stay in your can always jog on the spot or try those yoga poses. It all counts!

Use positive mantras

Thoughts are powerful things! I have massive issues with self doubt, anxiety and overthinking and I can often have hour long conversations with myself discussing negative things in my life. If I find the space to step back though and take a more positive glance at the situation I often find that things aren’t as bad as I was making myself feel. Positive mantras are short phrases of positive thinking that can refocus your brain in a more positive manner and can help ease a troubled mind. You can repeat them out loud or in your head and use them at any time you need. How about “I am safe and supported”, “I am healthy and strong” or “I love myself”. Say it enough and you’ll start to feel it

Please remember that these ideas are only designed as easy self help pick ups. If you need it please please ask for professional help xx