Workout for at least half an hour, at least five days a week, to maintain the mood-elevating effects of exercise. There’s no need to join a gym or hire a trainer. A brisk walk is usually all it takes to get your chemicals flowing.
To satisfy your sweet tooth, eat two ounces of dark chocolate each day. Chocolate with at least 70% cocoa has been shown to reduce the levels of cortisol, a stress hormone.
Sleeping more than this generally will not improve your mood and may actually make you feel depressed or tired.
If you catch yourself thinking, “This project is too huge. I’ll never finish it by the due date,” try reframing your thinking to set yourself up for success. Instead, say “This is going to be a challenge, but if I break the assignment down into smaller parts and manage my time, I will get it done. “[7] X Research source If your friend snapped at you and you immediately think, “She hates me,” reconsider. Reframe with something like, “I know she’s going through an extremely stressful time and probably isn’t aware of her attitude and demeanor. That response had nothing to do with me. " Reframing takes a conscious effort on your part, but it can help you change the tone of your self-talk into something positive, supportive, and kind. [8] X Research source
The more you smile, the more others will smile at you. This will also improve mood and make social interactions more pleasant.
Keep headphones with you so you can give your mood a boost periodically throughout the day.
For added benefit, start hobbies that require you to go outside. Spending time in nature will contribute to positive mood. [12] X Research source
Meditating takes practice, so be patient. Find a quiet place to practice meditation. Close your eyes or focus on a central object, like a candle flame, to reduce visual distractions. Focus your attention on your breathing. If you struggle with distractions, counting the duration as you inhale and exhale may help. Consider taking a class for guided meditation to improve your technique. Local yoga studios may offer classes.
Share your good mood by sharing entries of your gratitude journal with those whose actions made it into your journal.
Schedule walks with friends to combine outdoor exercise and social interaction.
Contact your local community center or look up volunteering opportunities online. [16] X Research source
You can find descriptions of local clubs and social groups online, with a list of scheduled events. [17] X Research source
Commit to performing a specific number of acts of kindness each day or each week. Write down each act and how it made you feel for an additional boost to your mood.
