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Mobile youth services working with communities across Herefordshire and Worcestershire.
30 Ways To Improve Your Mood

30 Ways to improve your mood

As part of one of our 7 week Self Esteem Start Up (SESU) courses delivered at a school in Malvern we spent one session examining depression and low mood in young people, exploring strategies to overcome them, as part of this we used this great resource ’30 ways to improve your mood’ to trigger some thoughts and meaningful discussions. 
At AYOS we feel this can be used in everyday life so thought we would share it with you.

Everybody is different, and everybody has different ways of dealing with pain, but if you’re looking for suggestions, you may find these helpful:

  1. Step back and self-reflect. Whenever you start feeling down, try to stop, reflect, and get to the root of your
  2. Reach out to someone. Bottling up feelings out of fear that you will be judged is pretty normal, but learning to talk about them and reach out to a loving, understanding person is one of the best things you can do.
  3. Listen to music. Music can heal, put you in a better mood, make you feel less alone, or take you on a mental journey.
  4. Cuddle or play with pets. Pets are always quick to shower you with unconditional love whenever they see you. Spending quality time with a loving pet can instantly make your heart and soul feel better.
  5. Go for a walk. Walking always helps clear your mind and shed negative energy. It’s especially therapeutic if you choose to walk at a scenic location.
  6. Drink something healthy and reinvigorating. Orange juice is full of vitamin C which can make you feel revitalised. There are many health and mood benefits of drinking orange juice and other fruit juices.
  7. Write. Writing is great to do when feeling down. It will always help you get your thoughts and feelings out in front of you.
  8. Take a nap. Sometimes we just need to recharge. I always feel better after getting some rest. Try a 20 minute power nap.
  9. Plan a fun activity. Moping around never helps you feel any better, so it usually helps to plan something fun to do if you’re feeling up to it. It can be something as simple as creating your own vision board or something as big as planning a trip. It always helps to have things to look forward to.
  10. Do something spontaneous. We should all learn to let go of routine every now and then and do something exciting and unplanned.
  11. Prioritise. Sometimes you can feel down when your priorities are out of balance. Try to make sure you’re giving a fair amount of attention to all the priorities in my life, such as work, relationships, health, and personal happiness.
  12. Look through old photographs or snap some new ones. Sorting through old memories or capturing new ones usually puts a smile on anyone’s face.
  13. Hug someone. Hugs are such an easy way to express love and care without having to say a word. It could be your best friend or parents or even your pet
  14. Laugh. Watch a funny movie or spend time with someone who has a good sense of humour. Laughing releases tension and has a natural ability to heal. Laughing with friends releases feel-good brain chemicals, which also relieve pain, new research indicates. Until now, scientists haven't proven that like exercise and other activities, laughing causes a release of so-called endorphins.
  15. Cry. Its ok to cry and crying releases pain.
  16. Read back over old emails or text messages, or listen to old voicemails. Reading kind emails, texts or messages can remind you that you’re loved, thought about, and appreciated.
  17. Reconnect with someone. Get back in touch with an old friend or a family member that you haven’t spoken to in a while.
  18. Try a deep breathing exercise. There are all kinds of deep breathing exercises out there. Find one you like and do it whenever you’re feeling stressed or overly emotional.
  19. Cultivate gratitude. Practicing genuine gratitude on a daily basis can be a major source of healing in life. Step back and notice everything you have to be grateful for.
  20. Re-watch a funny or motivational YouTube video.  There are so many funny and inspiring videos online. This one is great.
  21. Bake something. Baking can be therapeutic and entertaining. Plus, you can eat whatever you bake and share it with others afterward.
  22. Get out of the house. A house or your room can make you feel enclosed, make a point to get out every now and then, whether it’s to get some fresh air or go out to eat with a friend.
  23. Focus on what truly matters to you. Sometimes it’s easy to forget what matters to you and what isn’t that important. Some things just aren’t worth getting too upset over.
  24. Take a negative comment or situation and look for something positive about it. If someone says something negative to you or you get stuck in an unpleasant situation, sometimes it helps to look at it from a different angle. Perspective is everything.
  25. Daydream. Take a mental vacation. Let your mind wander for a while.
  26. Let some natural sunlight come in. Opening all the blinds and curtains and letting natural sunlight flood your home can help elevate your mood. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. This is associated with boosting mood and helping a person feel calm and focused
  27. Take a mental health day. Sometimes you just need to take a day to clear your head and nurture your soul.
  28. Let go. A very simple mantra that can be used. Say it to yourself multiple times each day.
  29. Remember to put the glass down. if you hold on to unpleasant thoughts and feelings you will eventually become tired and feel paralysed
  30. Don’t let your bubble get too full. frustrations can build up over time and fill up your bubble to bursting point, remember to cast them aside; you cannot control everything in life so don’t let things get you down. Life is a game, it’s just up to you how you play it.

Adapted from; to-improve- your-mood- when-youre- feeling-down/