Three Simple Steps To Improve Mood

FrostedHarbor Updated: 2025-08-17

Including affordable, easy mood-boosting activities in your daily routine will help you feel better. Some smart things to start with are getting enough sleep, eating well (including mood-boosting foods like almonds, salmon, and leafy greens), exercising, and interacting with others.
Other great mood enhancers are writing, laughing, smiling, and practicing appreciation. Also remember the power of sunlight. If you feel like your bad mood is due to a lack of it, buy a lightening treatment box.

1. Take a vacation.

Exercise is a well-known way to improve your mood, but did you also know that spending time in nature has the same effect? Studies have indicated that ambient sun exposure raises levels of serotonin, a neurotransmitter involved in mood regulation. Consider taking a walk through your favorite park, relaxing on the patio, or spending some time outdoors at work.
A simple way to improve your mood is to watch a humorous movie. Laughter releases endorphins, which further improve your mood. It can lift your spirits quickly! If you're short on time, send a funny meme to a friend or call your funniest friend. Alternatively, play a playlist of upbeat music.

2. Inhale.

Using the practice of breathing to improve our mood is a really effective tool. Since it is commonly recognized that a person's physical condition has an impact on their emotional state, adopting healthy eating and sleeping habits, as well as practicing deep breathing, can help emotional state.
To help you relax, try this simple breathing technique: inhale for a count of four, hold your breath for a count of four, and then release your breath for a count of four. By using this breathing technique, you may feel more awake and invigorated as your diaphragm contracts and expands like a bellows.
It is recommended that you practice this breathing technique sitting up straight, paying attention to each breath as it enters and leaves your body at a pace that suits you best. Try it while walking to get coffee, waiting at a red light, or filling your water bottle.

3. Give yourself a hug.

Hugging friends and family can lift our spirits, relieve stress, and promote better communication, but did you know you can hug yourself too? Squeeze as hard as you can without being unpleasant by grabbing your arms. It's easy to give yourself a hug whenever you need a pick-me-up, and you can decide how long it lasts.
Other simple strategies to stay positive include exercising (even a brisk walk down a block is enough), volunteering, maintaining a good diet, and participating in social activities. Stay away from sugar and junk food, which may provide a temporary solution but usually lead to depression.
Finally, if you can't spend time outdoors, spend time in nature or just look at pictures of it. Studies indicate that spending time in nature can decrease negative emotions and increase pleasant ones.