Please note: our blog posts are solely informational and are not meant to replace individualized therapeutic advice or healthcare.

Feeling good is an important part of wellbeing. In today’s fast-paced world, it is easy to get caught up in the daily grind and forget to make our wellbeing a priority. Whether you’re feeling down, stressed, or in need of a pick-me-up, there are many strategies that can have an immediate impact on your wellbeing. In this blog post, we will explore six accessible and evidence-based ways to shift your mood now.

# 1: Move your body

Movement releases feel-good brain chemicals called endorphins which can have a positive impact on mental health. Research has consistently shown that a single bout of exercise can enhance mood, decrease negative emotions, improve executive functions, and reduce stress. These positive effects are immediate and can last for up to 24-hours, leading to a greater sense of relaxation, focus, and calm. To achieve these benefits, move your body for at least twenty minutes at a comfortable intensity level. Low-to-moderate-intensity exercise such as walking or gentle yoga can be just as effective as high-intensity exercise in improving mood. The most important consideration when selecting an exercise routine is what works best for you, whether it’s a high-intensity workout or a leisurely walk. For optimal and sustained benefits, a daily movement practice is recommended.  

# 2: Spend time in nature

Spending time outdoors in parks, gardens, forests, and other green spaces has been associated with a range of mental health benefits, including improved mood, reduced stress, and increased feelings of overall wellbeing. If you are feeling stressed or down, consider spending some time outdoors. Exposure to nature, fresh air, and natural light can have an immediate impact on your wellbeing, even in short durations.

# 3: Practice gratitude

Practicing gratitude can be a powerful way to improve your mood and help you feel good in the present moment. Research shows that, by intentionally focusing on and appreciating the good things in your life, you can shift brain circuits to experience better motivation, more positive thoughts and emotions, and reduced resentment and fear. There are many ways to practice gratitude, including taking a few moments in the day to reflect on the good things in your life, keeping a gratitude journal, and expressing gratitude towards others. For optimal benefits, dedicate a few minutes every day to your gratitude practice.

# 4: Practice meditation

Meditation practice has been shown to enhance mood and emotional wellbeing. Even short-duration meditation practices of 10 to 15 minutes can have similar effects to longer-duration meditation practices. To help boost your mood, take a few deep breaths, and simply focus on the present moment. You may also wish to follow a guided meditation or mindfulness exercise, many of which are widely available on the internet. These practices help calm the mind and reduce feelings of overwhelm or stress. To achieve the full effects of meditation, a consistent daily practice is recommended.

# 5: Take a cold shower

There is increasing awareness that cold water exposure can have a powerful anti-depressive effect. Cold water exposure has been shown to increase dopamine levels in the brain and body by 250%, leading to an elevated mood, enhanced focus, increased mental resilience, and more energy. These positive effects continue for many hours following the cold water exposure. To boost your mood using cold water, simply take a short (one to two minutes) cold shower!

# 6: Connect with a loved one

Spending time with a cherished friend or family member can be a great way to boost your mood. Social connectedness is an important aspect of mental health and wellbeing. Studies have shown that talking to someone you trust and connect with can help reduce stress, improve mood, and increase overall feelings of wellbeing. If you are feeling down and think that talking to a loved one could help, reach out to see if they are available to chat. Even a short conversation can help elevate your mood and provide a sense of connection and support!

If you are considering therapy for managing your daily life struggles, you can contact us with questions or book a FREE consultation.  We’ll get to know you and your needs in therapy and then pair you with the right therapist on our team. 

Read more about depression therapy, or anxiety therapy.