Had a tough day that’s left you feeling down? Need to chase away those Sunday blues? Even minor setbacks can affect your mood, but don’t worry — there are simple ways to brighten your outlook.
When you’re feeling low, it’s important to find ways to elevate your spirits, even slightly. Suppressing emotions won’t make them disappear, but engaging in positive activities can offer temporary relief.
Here are seven free suggestions to quickly boost your mood. These ideas require no spending — they’re completely cost-free.
Quick navigation
Take a walk in the park | Laugh it off | Try some aromatherapy | Give yourself a hug | Turn up the tunes | Try a random act of kindness | Call a loved one | Final thoughts
Take a walk in the park
A short walk through your local park or green space can significantly improve a low mood. Nature walks provide triple benefits by stimulating “feel-good hormones” that help regulate emotions.
Whether you’re experiencing an afternoon slump or persistent fatigue, a brisk 10-minute walk increases blood flow to the brain, delivering an energy boost. Walking also lowers stress hormones while triggering endorphin release, which reduces stress and discomfort.
Sunlight plays a crucial role too. Just 10-15 minutes of sun exposure stimulates serotonin and additional endorphin production, enhancing mood. Natural light also increases alertness, especially after time spent in dim environments.
Connecting with nature profoundly impacts mood. Studies show regular outdoor time or exposure to nature-related content improves overall well-being and emotional state.
Laugh it off
Laughter’s power is undeniable, whether in groups or alone. Presenters often open with jokes because humor relieves tension and builds connections.
Individually, humor effectively reduces anxiety before stressful events like presentations. If you need help finding humor, try these:
- Funny videos: Browse Vine compilations on YouTube for quick laughs
- Animal videos: Enjoy hilarious and heartwarming pet antics
- Comedy books: Explore humorous titles recommended by NPR
- Online humor: Visit satirical sites like The Onion or Reddit’s r/funny
- Share jokes: Break the ice by exchanging humor with friends or colleagues
Embrace laughter’s natural ability to lighten your mood effortlessly.
Try some aromatherapy
Scents powerfully connect to your brain’s emotional center, explaining why certain fragrances trigger positive memories and reduce tension.
While essential oils are common, you can enjoy aromatherapy without them. Try these accessible options:
- Savor favorite scented products mindfully
- Recall happy memories through familiar scents
- Enjoy fragrant flowers like lavender or jasmine
- Bake or brew comforting vanilla or citrus scents
- Sip aromatic teas like peppermint or Earl Grey
Give yourself a hug
While we often seek comfort from others, self-hugging can be surprisingly effective. Physical touch, even from yourself, reduces stress and fosters self-compassion.
Simply wrap your arms around yourself as you would comfort someone else. This simple act can provide comfort and grounding when you’re alone.
Turn up the tunes
Music powerfully transforms mood by:
- Enhancing emotional regulation
- Reducing stress and anxiety
- Improving memory and focus
- Boosting productivity
A playlist of favorite songs is perfect for overcoming a gloomy mood.
Try a random act of kindness
When feeling stuck, helping others can improve your own mood. Consider:
- Assisting a colleague
- Helping with household chores
- Pampering your pet
- Leaving positive reviews
Call a loved one
A quick conversation with someone close can provide emotional support, laughter, and reassurance when you need it most.
Final thoughts
Occasional low moods are normal, but persistent sadness may indicate deeper issues. If these strategies don’t help, consider consulting a therapist for professional support.
Quick navigation
Take a walk in the park | Laugh it off | Try some aromatherapy | Give yourself a hug | Turn up the tunes | Try a random act of kindness | Call a loved one | Final thoughts