This is a collaborative post. All opinions are my own.
Simple ways to improve your mood fast
We all have bad days where we feel we need to improve our mood quickly. Many things can cause you to feel down, whether it’s a stressful day at work, health issues like PMS or seasonal changes. The good news is there are quick ways to boost your mood instantly.
One important thing to remember is we have control of our own bodies, mood and happiness. While sometimes it might not always feel that way, perhaps because of external circumstances, we can always control our reaction to events. For instance, stress or anxiety, difficult people, the weather or other extraneous circumstances might negatively affect us.
In these instances, we must make a choice to be positive or take steps to find positivity or to sink into negative thoughts and emotions. Sometimes, this is easier said than done, but there are some tricks to make sure you stay positive.
To that point, there are some natural defenses that we can trigger within our bodies to release happier emotions. I’m by no means a psychologist or medical professional, but I’m deeply intrigued by natural hormones that can boost mood instantly.
Happiness hormones can improve your mood
Nature has equipped us with resources to feel bursts of happiness by doing simple actions. Hormones are chemicals released within the body to trigger a specific response. The body produces many different types of hormones to communicate to different organs and cells.
There are four main happiness hormones to help stimulate positive emotions in the body. By taking certain actions, you can increase the production of these hormones to quickly feel happier and improve your mood.
Each of these hormones triggers a different response in the body. It’s important to utilize all the body’s natural mood boosters to continually improve your emotional well-being. Like anything in life, triggering these happiness chemicals should be balanced among them.
Four types of happiness hormones to improve mood
Endorphins
Endorphins are the body’s natural response to pain. You may remember the famous line from Legally Blonde, when Elle Woods realizes her defendant must be innocent, “Exercise gives you endorphins; endorphins make you happy and happy people just don’t shoot their husbands!”
Dopamine
Dopamine is the reward hormone, triggered when you complete a task. By finding activities that support motivation and reward, you can increase the release of dopamine.
Oxytocin
Oxytocin is associated with relationships and trust. Being around people you love, can increase the release of oxytocin.
Serotonin
Serotonin is the “one-up” hormone as it rewards feelings of importance and dominance. Participating in individual or group activities that are competitive can help boost serotonin.
Simple Activities to Improve Your Mood Instantly
Go for a walk.
Any physical activity will do, but walking is the easiest. The trick is to elevate your heart rate to help release endorphins. Even just a 10 minute power walk at lunchtime can do the trick to give you a boost. Other suggestions include climbing the stairs a few times, doing some jumping jacks or jogging in place.
Listen to music.
Plug in the headphones and hit play. According to a 2011 study published in Nature Neuroscience, music can cause a release of dopamine in the brain which is a hormone linked to motivation and reward. Find an upbeat playlist for an instant mood lift.
Call a friend or loved one.
Oxytocin is released when you feel trust and emotional connection with another. Not only will you improve your mood by connecting with a loved one, but you can also talk through any emotions you’re feeling. Don’t forget your best friend who can make you laugh in an instant – give them a call for some added positivity.
Plan a date night.
Much like calling a friend or loved one, making plans with your hubby can dramatically increase your mood. In addition to stimulating oxytocin, having something to look forward to at the end of a long, stressful day can help take the edge off. Looking for some ideas for date night? Check out some suggestions here and here.
Write down a to do list.
As simple as it may seem, writing down a list of tasks will not only relieve stress, but will also help release dopamine as you start to cross things off. Taking five minutes to gather your thoughts on paper can help set you up for success and help boost your mood.
Try a word puzzle or other mind game.
Pull out the old crossword puzzle, sudoku or other favorite mind game for a few minutes. By completing a mental game, you can help trigger serotonin. Taking a few minutes to relax with whatever your favorite puzzle is could help instantly improve your mood.
Read a book.
Taking yourself away from your everyday concerns is the perfect way to relax and unwind. Reading a chapter of a book before bedtime helps to absorb your mind in another activity, and the stories can increase your empathy, which will trigger oxytocin. Grab a new style of reading glasses and curl up in bed with a good book.
Do a little cleaning.
House cleaning (or clearing up your desk or office) can get the heart rate a little up there which may help release some endorphins. On top of that, decluttering can help reduce stress and also make you feel accomplished, which can also trigger dopamine.
Final Thoughts
Our mental wellbeing can be affected by several factors, but our mood can also be improved by simple actions. Healthy habits that increase happiness hormones can ensure that your mood stays positive, even on bad days. And when you are feeling low, you can always try to improve your mood with some of the tips above.
To be proactive, find activities that work best for your daily routine and block time for them so you don’t neglect them for other obligations. Your emotional and mental wellbeing will benefit from making time for these small, simple actions.
You can always spread the love by inviting friends and loved ones to participate in happiness-boosting activities with you. Even if you are triggering a different happiness hormone, by doing something with a loved one, you can also boost oxytocin at the same time. It never hurts to have a little extra boost!
What types of activities and habits help boost your mood? Let me know in the comments below.