Making small changes to improve your mood

Life can present us with many challenges, and sometimes the weight of bearing that load can bring down our mood. In other cases, we may be experiencing a mental health condition like anxiety or depression, which can also alter our mood and perspective.

The good news is that there are changes you can make to help improve your daily outlook. And it doesn’t always have to be something big. In fact, it’s smart to start small and add as you get more comfortable. Here are some great little things to jumpstart your way to having better days.

Get up and move

Did you know that movement gives you endorphins? (Endorphins are neurotransmitters the brain releases to help alleviate pain and stress. Put another way, they make you happy.) Those little mood boosters can help brighten your outlook on life.

If the thought of going to a gym or getting on a treadmill at home is too much, try a smaller step, such as:

• Play a favorite song, close your eyes and move to the music for 3 minutes.
• Go up and down the stairs 3 or 4 times in a row.
• Walk your dog an extra block.

Sometimes our movement can be limited by a health condition, age, pregnancy or something else. If that’s true for you, talk to your doctor about exercises that are safe and beneficial for you.

Connect

Social connectedness is important when moving from recovery to well-being. Connecting is not always easy when you’re going through something challenging.

So think tiny, then grow.

• Volunteer once in a local animal shelter to walk a dog or pet a cat.
• Make an in-person donation of a few groceries to a local food bank.
• Connect with one person a day in person, via Facebook or by email. Ask them how they are — be curious.
• Fill a bag with usable, but not needed clothes and take it to the Salvation Army or Goodwill. Look into the volunteer's eyes and say thank you.

Be grateful

We sometimes focus so much on what’s going wrong that we forget to focus on what’s going right. Intentionally thinking more about the good can give you energy to work on the bad stuff. Here are some ideas:

• While you drink your coffee or tea in the morning, make a list of 5-10 things you’re grateful for. If you can't do 10, start with one.
• Think back to a time when someone did something kind or helpful for you. Thank them in an email or letter. You’ll probably make their day.
• Pay it forward by doing one kind thing for someone each day. Pick up the newspaper off the pavement and put it on the porch. Compliment someone on their work, dress or sense of humor.

Add an element

Many times, adding simple things to your daily routine can be beneficial. Some options include:

• Make sure you’re getting out in the sunshine. Many of us benefit by having time in the sun, but don’t forget your sunscreen (at least 30 SPF).
• Short three-minute meditations can help you relax and clear your mind.
• Drink your water — getting enough water is more important than we think. Fill up a container to bring with you and drink it throughout the day.

These may seem like small things, but you’d be surprised at how something very simple can lift your mood. Starting small can help you build momentum toward making larger changes, if that’s your goal. Just take it one step at a time.

Sources:

Helpguide.org. Cultivating happiness: Five tips to get more satisfaction and joy out of life. Opens in a new window February 5, 2024.

American Psychological Association. Mindfulness holds promise for treating depression. Opens in a new window May 20, 2024.

National Institutes of Health. Social Wellness Toolkit Opens in a new window. May 6, 2024.

American Cancer Society. Be safe in the sun Opens in a new window. Accessed May 20, 2024.

Last updated: May 20, 2024

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