8 Ways to Lift Your Mood

Your attitude is completely within your control, and can be shifted with something as simple as taking a walk or writing a list of blessings.

Physical movement triggers the release of endorphines, which can improve mood. fizkes/Shutterstock

The mental and emotional state you carry has an enormous impact on your experience of life and others’ experience of you. If you’re energized and optimistic, you’ll show up in a completely different way than if you’re frustrated, tired, or sad.

Your state affects everything—from your perception of reality to your ability to make decisions, your internal dialog, and the way you treat others.

It might seem like your emotions and thoughts are simply reactions to external influences, but you have more power over them than you might believe. You can’t control external events and other people, of course, but you can control how you react and what you believe.

That’s good news, because it means that you don’t need to stay stuck in a poor state. The next time you find yourself in a mood that’s not serving you, try one or more of the following.

Move

The quickest way to shift your mood is to get moving. When we’re stressed or sad, we tend to move our body (or not move our body at all) in a pattern that inspires more of that negative energy. You might slump down in your chair and bow your head if you’re sad, for example. You might clench your fist or breathe shallowly if you’re stressed.

Shift your physical patterns to shift your mental and emotional state. Lace up your sneakers and step out the door and into the sunshine for a 10-minute walk. Turn on some uplifting music and start dancing around your room. Head to the gym. Do some jumping jacks. Put a smile on your face, even if it’s forced. Put your hands on your hips and stand up straight with your shoulders back—the so-called superman posture.

Move differently to feel differently.

Gratitude

Take out an old-fashioned piece of paper and a pen and begin to write down all of the things you’re grateful for. No matter what challenges in life you face and or your present circumstances, there are always countless blessings in life to be grateful for. Focus your heart and your mind on everything, big and small, you can think of.

Did you wake up in a warm bed this morning? Do you have access to clean water? Do you have people in your life you love and who love you? If you look out your window, do you see any beauty—the sun shining, rain falling, a blue sky dotted with clouds, flowers, trees, birds chirping, a breeze blowing, freshly cut grass?

You may recall fond memories, love the shirt you’re wearing, or appreciate your good health. You may even recognize the fact that you’re literate and capable of improving your state in life.

There is just so much to be grateful for. Flood your page.

Nourish

When we get busy, stressed, or down, we might not put enough effort into nourishing our minds and bodies.

Drink some water. Prepare a healthy snack or meal—choosing fresh, whole, nutrient-dense foods. As you eat, refrain from looking at your phone, computer, or television. Slow down and be present with your meal. Hold a thought of gratitude for the abundance right before you.

Disconnect

There’s no doubt that our digital devices have an addictive pull. Mindlessly scrolling through social media, especially, can quickly turn into a negative behavior that does more harm than good.

Audit your recent device activity and reduce the amount of time you spend each day staring at a screen. It can be helpful to set rules for yourself. For example, don’t look at your phone until after noon. Making your morning a digital-free time block each and every day can be a game changer. You might be surprised at the impact this has on your internal state.

Of course, choose boundaries that work for your life. The key is to curb the addiction if, like so many of us, it has become a crutch you use to avoid the important things.

Organize

If the spaces you occupy have become bastions of clutter and disorganization, this is probably causing you unnecessary stress and dismay, even if only subconsciously.

Take time to clear out the clutter and get on top of your things. Go through the stack of mail on the counter. Clean out the drawer. Check your account balances. Put away your laundry. Straighten up your files. Clear out your email inbox. Face and handle these ambiguous stacks of clutter for clarity and renewed peace of mind.

Connect

Reach out to a friend, call your mom, hug your kids, say “good morning” to a stranger on the street—connect in real life to real people. Despite all of us being connected to anyone and everything all the time, many of us are feeling more disconnected than ever. Spend more time with people face-to-face for real connection.

Laugh

Think of a funny joke, turn on a comedy routine, find humor in anything and laugh out loud. We could all use more humor in our lives. Whatever is stressing or worrying you might not be as serious as you’re allowing it to feel.

Pray

Finally, seek wisdom and comfort from a higher power. We’re not meant to have all the answers. Humbly seek divine guidance.