Easy ways to lift your mood

Get proper sleep.

Many adults need seven or eight hours of sleep every night. Getting enough sleep can help keep you in a good mood.

Breathe deeply.

Take a few moments to be thankful you’re alive. Breathe in through your nose for a count of three and out through your mouth for a count of five. Do it a few times.

Put on a smile.

If you want to lift your spirits, lift the corners of your mouth. When you smile like you mean it, you can change your brain’s chemistry and feel happier.

Practice mindfulness.

Meditate for an hour a week. It’ll give you a dose of joy, peace and contentment. It’ll also create new pathways in your brain to make it easier for you to feel joy.

Express gratitude for something.

At least once a day, name one thing you’re grateful for ― although you’ll likely think of many. If you’re a list person, write down everything you love about your life. Referring to this rundown regularly can help you stay focused on the positive.

Write a thank-you note.

You can probably think of someone in your life you’d like to thank for something. If you can’t think of a specific gift or act, send them a little note thanking them for being such a gift in your life.

Reach out to a friend you’re out of touch with.

Call or text a friend you haven’t talked with in a while. See how they’re doing. Maybe you can meet for coffee or just get caught up on the phone. People with strong social connections have a lower risk of many health problems, including depression, high blood pressure and an unhealthy weight.

Surround yourself with positive people.

It’s been said emotions are contagious. So why not surround yourself with people who are confident and upbeat? You’ll probably find their good energy rubs off on you, leaving you feeling better ― with a feeling you can pass on to others.

Forgive someone.

If you haven’t made peace with someone about something, try to let it go. Forgiveness can help free you from energy-draining negative thoughts. That can increase your inner peace and happiness.

Volunteer.

Volunteer with a community organization ― or help a friend tackle a project. You’ll help yourself, too ― volunteering can improve your mental health and wellbeing.

Put a spring in your step.

Scientists say walking tall with swinging arms helps you feel more positive. Even if you're not feeling happy, a spirited stroll can help you fake it ’til you make it.

Get moving.

It can take as little as five minutes for exercise to put you in a better mood. Moving your body also has good long-term effects: Regular exercise can help keep depression at bay.

Crank up the tunes.

Sometimes all it takes is a few favorite songs to transport you to your happy place. Pick your favorite music mix and enjoy! To experience even more mood enhancements, listen to your favorite songs while you go for a walk.