5 things you can do to improve your mood

It happens to everyone once in a while. You’re in a bad mood and looking for a way to turn it around. Try one of these suggestions to help you get a jump-start on feeling better.

1. Practice an attitude of gratitude.

Rewiring your brain to notice the things you are grateful for will help you to be more conscious of gratitude and improve mood and thinking patterns over time. This can look like starting or ending your day with writing in a journal 5 things that you are grateful for, daily. 

2. Move your body.

Even if this means stretching, going for a walk, intense forms of exercise; this increases endorphins which help to improve mood and combat depression.

3. Practice 4 – 7 – 9 breathing.

That is, inhale (through the nose) for a count of four, hold for a count of 7, and exhale (through a small opening in the lips) for a count of 9 (or longer if possible). This engages both sympathetic and parasympathetic nervous systems while actively reducing tension and anxiety in the body. 

4. Speak to yourself with compassion. 

Research shows that practicing self-compassion is more motivating, positive, and supportive than practicing self-criticism. Bonus tip – encourage yourself or talk to yourself as you would talk to your best friend if they are struggling. You deserve that love too!

5. Action creates motivation; not the other way around.

Motivation is sporadic and inconsistent; we tend to feel better, have more self-esteem, and see better results when we are consistent rather than when we are motivated. 

*This is not a replacement for therapy, but some general tools that might be helpful.