Need a little pep in your step?
We’ve all experienced low days and could use some tried and true ways to boost a melancholy mood.
On those intermittent ho hum days we all find ourselves falling into from time to time, there are things to do to improve your motivation and energy level.
We’ve put together this list of DIY mood boosters to help you say adios to your next rainy day.
SOAK UP SOME SUN
It’s true what they say, vitamin D is good for your soul!
Known as the sunshine vitamin, it doesn’t just give you the nutrients you need to build strong and healthy bones, it also adds a little brightness to your brain.
Vitamin D has been shown to aid in mood maintenance and limit the incidence of other mental health disorders.
Vitamin D deficiency has been linked to depression, various mood disorders and other cognitive function impairments.
While maintaining sufficient vitamin D levels alone can’t prevent or treat depression, it can help to regulate your mood so you experience fewer down days overall.
GET A MOVE ON
Take a walk around the block. Head to your favorite workout class.
Getting the blood pumping is a great way to lift your spirits.
Exercise naturally boosts chemicals in your brain that impact your mood.
Often referred to as the “happy hormones”, serotonin, dopamine, and endorphins are triggered when you raise your heart rate with exercise. These hormones play a role in regulating mood and a number of other bodily functions, so finding ways to trigger these hormones helps you feel good both mentally and physically.
Exercise can also have an impact in other areas of your life that help you feel better overall.
It can improve your self-esteem and make you feel good about reaching goals. It can distract you from negative thoughts and give you an outlet for frustrations.
Exercise also helps your muscles relax, releases tension, and allows you to falla sleep more easily at night–all things that tend to have a positive impact on your mood.
Numerous studies have found that people who exercise regularly tend to have better overall mental health and emotional well being.
And it doesn’t take much!
Just a few minutes of moderate exercise a day can have a powerful impact on your mood both in the short and long term.
CHANGE YOUR DIET
Just like adding exercise to your daily routine can have a positive effect on your mood, adjusting your diet can make a difference too.
Eating certain foods can help your brain produce more mood boosting chemicals.
Carbohydrates from whole foods like sweet potatoes and beans, as well as foods that contain tryptophan, the essential amino acid the body uses to produce serotonin, can boost the production of serotonin in your brain. Proteins have a similar impact on other chemicals known to enhance your mood.
If you aim to eat a healthy, diet, you’ll be able to control your blood sugar, another thing that plays a significant role on your body’s ability to control your mood. This means eating a balanced diet of whole, unrefined foods with lean protein, healthy fats, and sufficient fiber.
Looking for foods to try?
Sunflower seeds, eggs, chickpeas, oats, quinoa, soybeans, and spirulina are all great options to help your body produce more serotonin.
DO SOMETHING YOU LOVE
Do you have a hobby?
It can be challenging to make time for things you’re passionate about outside of school, work, and homelife. But it can positively impact your health and wellness, particularly when it comes to your mood.
Hobbies decrease stress by providing an opportunity to relax and a distraction from things that are more pressing and overwhelming. They provide a sense of control, and give us a chance to feel a sense of accomplishment, which can help reduce feelings of stress and anxiety.
Set aside time each week to devote to something you enjoy doing just for fun to give yourself something joyful to look forward to.
SPEND TIME WITH YOUR BESTIES
It can be hard to muster up the energy to get out of the house when you’re in a funk, but it’s also a great way to pick yourself up!
Being social and having close social ties has a remarkably positive impact on your mood in the short and long term.
Research shows that people who enjoy close friendships have better mental health outcomes as they age.
The simple act of planning an excursion with a friend gives you a positive distraction to take your mind off other negative elements that may be affecting your mood.
And, don’t forget the power of laughter!
Spending time with friends, smiling and laughing, will provide a nice shot of endorphins to brighten an otherwise drab day.
CHANGE YOUR MINDSET
You’ve probably heard about the idea of a growth mindset.
People with a growth mindset, as opposed to a fixed mindset, are open to opportunities. They tend to be highly resilient, eager to learn, flexible, and open to new ideas and experiences.
People with a growth mindset also tend to be more positive overall and are generally more open to improving their disposition through positive effort.
Being mindful of your mindset and how you think about change, opportunity, your life experiences, and growth can have a positive impact on your daily mood.
Shifting your mood doesn’t always take a major shift in thinking or big investments of time or action.
By making different choices with your diet, increasing your activity level, or spending time with friends, you can enjoy a happier mood and change a day for the better.
