7 Science-Backed Ways to Boost Your Mood
In need of a mood boost? On those days when you’re feeling down or things aren’t going according to plan, try one of these seven science-backed pick-me-ups to turn your day around.
1. PLAY WITH A FURRY FRIEND
According to some studies, interacting with animals has been shown to decrease levels of cortisol (a stress hormone), lower blood pressure, reduce loneliness, increase feelings of social support, and lift your mood. Don’t have a pet of your own? Offer to join a friend on a walk with their dog, visit a cat cafe, or volunteer at your local pet shelter.
2. GET MOVING
A 2018 review in the Journal of Happiness Studies reported positive associations between physical activity and happiness. The best part? As little as 10 minutes of physical activity per week or one day of doing exercise per week could result in increased happiness levels. If you’re short on time, try one of MC YOGI’s 15-minute Feel Good Flows to work movement into your day.
3. CREATE SOMETHING
How do you like to express your creativity? Whether it’s through art, writing, dance, or music, take time to dive into that medium and get lost in the flow. A 2010 review that explored the connection between creative arts and health outcomes found that creative engagement can decrease anxiety, stress, and mood disturbances. Expressing yourself through a creative medium can help you explore and process emotions, shift your thinking, and increase your self-awareness.
4. TURN UP THE TUNES
Karaoke night, anyone? Next time you’re feeling down, turn up the volume on your favorite upbeat music. Two 2012 studies in The Journal of Positive Psychology showed that listening to positive music can improve happiness, especially when combined with the intention to feel happier.
5. NATURE
Whether it’s a brief break in the sunshine or a long hiking trip, researchers found that spending as little as five minutes in nature can boost your mood. Try to weave outdoor time into your routine by biking to work, taking a lunchtime walk, hanging out at a park, or cultivating your garden. Maybe yard work isn’t so bad after all.
6. LET THE LIGHT IN
Draw the curtains, raise the blinds, and let the sun shine in. According to Healthline, exposure to sunlight is thought to increase your brain’s levels of serotonin, a hormone associated with boosting your mood and helping you feel calm and focused.
7. FAKE IT TILL YOU MAKE IT
As annoying as it is to hear “just smile,” research has shown that it could actually help boost your mood and reduce stress. Smiling triggers a chemical reaction in your brain to release dopamine and serotonin, two hormones associated with increased happiness and lower stress levels. Go ahead and try it — you might be surprised at the outcome!
Need more mood-boosting inspo? Turn your day around with these 4 uplifting mantra meditations.