7 Ways to Boost Your Mood

Boost your mood

Do you feel down, stressed, or simply out of sorts? We’ve all been there. In our increasingly demanding world, moments of exhaustion and low spirits are a common experience. These feelings can impact our productivity, relationships, and overall well-being. The good news is, there are plenty of proven strategies out there designed to boost your mood, invigorate your spirit, and help you seize the day.

To help you get moving and back on track again, this guide covers the key factors that influence our moods and provides some helpful suggestions to boost your mood quickly and naturally.

Understanding Mood

Our mood essentially refers to the way we feel. These feelings can range from joy and excitement to sadness and irritability, influencing our thoughts, behaviors, and overall perspective of the world. Our moods are not fixed; they fluctuate, often in response to our environment, experiences, and even our physical health. It’s normal to experience an array of moods in response to the ups and downs of life. However, when we find ourselves persistently in a low mood, it can start to affect our well-being, productivity, and relationships.

Understanding the factors that influence our mood can provide valuable insights into how we can better manage and improve it. Some key factors include:

Biological factors:

Our mood can be influenced by various biological factors such as hormone levels, genetics, and the quality of our diet and sleep. Physical illnesses can also impact our mood, as can the consumption of certain substances like alcohol or caffeine.

Psychological factors:

Our thought patterns and belief systems play a significant role in shaping our mood. This includes our attitude toward ourselves and others, our level of self-esteem, and how we interpret and react to events around us.

Environmental factors:

Our surroundings can significantly affect our mood. This includes our physical environment (e.g., whether we’re in a noisy city or peaceful nature) and our social environment (e.g., the quality of our relationships and social interactions).

Lifestyle factors:

Our lifestyle choices, such as our level of physical activity, whether we engage in activities we enjoy, and our work-life balance, can all impact our mood.

Being aware of these influences is the first step towards learning how to boost your mood effectively. In the following section, we’ll dive into a variety of strategies you can use to lift your spirits when you’re feeling low. Each of these strategies addresses one or more of the above factors, providing a holistic approach to mood enhancement.

Ways to Boost Your Mood

1. Get some exercise.

Exercise is one of the quickest ways to pick yourself up because it stimulates circulation and releases happy hormones, otherwise known as endorphins. Before you know it you will be ready to take on the world, or at least you’ll feel that way!

2. Have a catnap.

If you’re worn out and too tired to exercise, perhaps a nap is in order. It’s surprising how a little fifteen or twenty-minute rest can be refreshing. Not only that, when we nap new ideas, insights, and solutions come to the surface from our subconscious. Thomas Edison, Winston Churchill, and John F. Kennedy were all known to take catnaps to rejuvenate themselves.

3. Listen to uplifting music.

Music is the ultimate mood changer! It can take you from the depths of listlessness to the heights of exhilaration. As Plato observed, “Music and rhythm find their way into the secret places of the soul”.

4. Take a break and have a cup of tea or coffee.

There is a reason coffee breaks are mandatory at most workplaces. Of course, you need not drink tea or coffee but stepping away from what you were doing gives you a fresh new outlook and when you get back to it, you’re ready to roll.

5. Focus on the positive.

At times when we get involved in a project and things aren’t going well or when we’re having a bad day, we have a tendency to become negative and distort the situation. We forget what has gone well and what is working. When that happens, it’s a good idea to re-focus, and look at what is going right, what you have accomplished, and how far you’ve come. It will give you the boost you need to keep going.

6. Talk to someone.

Expressing your feelings to a friend or colleague can be both therapeutic and a way to get you out of your mood. When someone empathizes or commiserates with us, we feel that the burden is not all ours to bear and that someone understands what we’re going through. Knowing that others care or have had similar feelings gives us a pickup and helps motivate us to move on.

7. Switch direction completely.

Sometimes getting in a rut or down mood can be the result of spending too much time on one particular task. In those cases, you need a different type of break. The best thing to do is walk away from what you’re doing and engage in something completely different. If you’ve been working at a computer all day, take a break and go shopping, visit a friend, or clean out your closet (a popular choice I’m sure). When you get back to the task at hand, you will have a new, fresh mindset.

As you can see, we are not at the mercy of our moods. When we get stuck (and we all do at times), we have the ability to lift ourselves up, rise above what’s momentarily dragging us down, and forge ahead.


In the hustle and bustle of our daily lives, it’s normal to experience fluctuations in our mood. Remember, it’s completely okay to have off days. However, with the strategies we’ve discussed in this blog, you’re now equipped with an arsenal of natural techniques to give your mood a healthy boost when you need it.

Whether it’s getting some exercise, taking a short nap, enjoying uplifting music, sipping a comforting cup of tea or coffee, focusing on positive thoughts, seeking social interaction, or completely switching directions, each method serves a unique purpose and can be incredibly effective. The key is to experiment and find what works best for you. Remember, the aim is not to be happy all the time; it’s about building emotional resilience and cultivating a positive outlook that can help you navigate life’s ups and downs more smoothly.

While these tips can certainly help improve your day-to-day mood, please remember to seek professional help if you’re experiencing persistent low mood, high levels of stress, or symptoms of depression. It’s important to prioritize your mental health and reach out for support when needed.

Frequently Asked Questions (FAQs)

25 thoughts on “7 Ways to Boost Your Mood”

    1. What helps me is to set my phone alarm for 20 minutes. I sit in a nice comfortable chair and meditate. Sometimes I do fall a sleep but the alarm keeps me from going to deep into sleep.That seems to work very well for me.

  1. These are wonderful, simple solutions that really do work.

    I thought I was doing okay on exercise but recently added a daily run and was amazed at how much better I felt right away. You can’t necessarily expect miracles every day but it sure does help. As for that nap – ideas on how to fall asleep quickly and sleep for only a short time would be appreciated! Some people are experts, but the rest of us – if we can fall asleep at all the nap is too long & leaves us groggy and unable to fall asleep at bed time!

  2. Mary: I agree with you about running. In fact I just got back from one :) . Apart from the exercise benefits, I tend to get my best article ideas whilst running. Often I get home and instead of jumping straight in the shower, I grab a pen and some paper and quickly jot down ideas. In regards to the naps, the best method is probably to have the foresight to set an alarm.

    1. Completely agree. Exercise is so effective in getting you back into your body and out of your head … Which is when your mind is actually free to do the deep work which is associated with idea generation.

    2. Thanks for sharing. Great article. Exercise is fantastic. Great mood changer.

      I have six actionable strategies to reduce stress.

      Some of these six strategies are:
      1) Focus on taking three deep breaths and bring your attention to the moment
      2) Write down an action plan to change your mood
      3) Recognise that all moods are relative and this mood like all others will pass.

      You can read more about these here :http://bit.ly/14OiQfv

  3. I think some people can catnap, others can’t. I had chronic insomnia for years, and I wouldn’t have survived without some quick catnaps. Exercise was another thing that kept me going.

    I don’t fight low-energy states. I tend to be enthusiastic, so when my energy drops it usually means I need to recharge my batteries and trust the process.

  4. I think the “switching directions completely” point is really good. Sometimes its necessary to shake things up and purposefully get yourself out of a rut! Nice one….

  5. This is a great article. I know that I have followed most of the advice listed above when I was going through one thing or another. All except the exercise. I just can never seem to find the time. I guess I will just have to make the time.

  6. Wakela: it is well worth finding the time to exercise. Once you stop exercising (even for a few days) it is so hard to get going again. My advice: just start. Hopefully the satisfaction that comes from exercising again will get you hooked.
    ps – this is speaking from experience. I just recently got back into the habit of regularly exercising.

  7. I have to agree with this article, the only thing I would add is set a timer or something on the computer to remind you to take a break. I always get working and forget until the phone rings or there’s someone pounding on the door.

  8. Kev,

    Start by getting a self-help book on cognitive therapy, which gives you ways to see life differently. Books by Barbara Sher are good too, like I Could Do Anything if I Only Knew What it Was. Consider counseling and even an anti-depressant. Seriously.

  9. Peter,
    I think exercise is the best way to boost your mood. If you make a habit of exercising every morning, your body will begin to crave that workout. You may not always feel like working out, but if you do it anyways, you will feel great afterwards. I think the great feeling you get is a sense of accomplishment for putting your body to the test and coming out better for it.


  10. Good good thoughts.. i am in office now..can’t sleep can’t do exercise.. can’t go out..can’t listen music..and so many can’t s… so read different articles like this one was good too..

  11. I totally agree with u here, there are many things we can do to control our moods, and to me music is the best, it can take me from a very positive mood to an incredibly sad one, and from a sad one to a very happy mood, but the point is that we should live each aside and experience these feelings ,, i really loved the article :)

  12. hehehe… take a catnap, and DON’T FEEL GUILTY ABOUT DOING IT! So important!

    My two sense is to ‘just keep going’. If you keep moving, be out there in the world, you never know what might pop into your life that could be wonderful. But if you’re not moving, not doing things, not out there in the world, then those wonderful things would be hard pressed to find you.

    Really like your writing. Thanks!

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