How to Brighten Your Mood

When you're feeling down, it may seem like there's no way to escape that feeling. Fortunately, your thoughts have a significant influence on your emotions. In fact, they can impact your mood so strongly that they can even affect your physical health. Your brain processes between 50,000 and 60,000 thoughts every day. Use those thoughts to change your perception and lift your spirits.

Stop obsessing over your situation. Avoid overthinking or repeatedly focusing on your troubles, as it only traps you in a negative cycle that worsens your mood. Overthinking can impair your ability to think clearly and solve problems. It’s also closely linked to depression. If you notice yourself getting stuck in a particular thought pattern, try redirecting your attention with other activities or by focusing on things around you. For example, notice the light around you or the buildings on your way to work.

• Focus your thoughts on things you can change or influence. This can remind you that you have control over your circumstances and your happiness.

Reframe your circumstances or mood. Reframing is a term used by counselors to encourage you to look at your situation in a new light or from a different perspective. You could try to find the silver lining in a bad situation, remember the lessons you've learned, or even look for humor in less-than-ideal scenarios. Or, if you're simply feeling a bit off and irritable, remind yourself that not every day is a good day, but tomorrow will be better.

• For example, if you're sad after a breakup, remind yourself that although the end of the relationship is painful, you've learned a lot about yourself during the time you spent together.

Practice gratitude. Gratitude is an attitude, a moral standard, or even a daily act of showing appreciation. It also means expressing your thankfulness and reciprocating kindness. Try to practice gratitude each day by setting a reminder on your phone. When the reminder goes off, take a moment to reflect on something you're grateful for that day. Alternatively, pay attention to the small things around you that you can appreciate, such as finding a nearby parking spot or witnessing a beautiful sunrise. At the end of the day, write down three things you're thankful for that day.

• Gratitude brings appreciation and an optimistic spirit. Research has shown that practicing gratitude improves both your health and personal relationships.
• Studies also suggest that gratitude helps foster a more optimistic outlook on the future and enhances your worldview.

Play with your pet. Set aside time to pet or cuddle your dog or cat. Alternatively, if you enjoy more active interaction, you could spend time playing a game with your pet. Studies have shown that spending time with pets has the power to soothe a bad mood. In fact, spending time with your pet can lift your spirits just as much as time spent with family or a loved one.

• Playing with your pet not only boosts your mood but also strengthens the bond between you and your pet.

Make your space more comfortable. Surround yourself with things that bring you joy, such as favorite photos, keepsakes, plants, or books. Don't forget to improve the lighting. Some people who suffer from seasonal depression experience symptoms when they lack sufficient sunlight. If you're in a dimly lit room, open the windows to let in natural light. Or, if you're using artificial lighting, turn on a light or light a candle to help brighten your mood.

• If you're at work and feeling down, bring a few items from home to make your space more comfortable. These could be a couple of photos or a favorite scent. You could even bring along your favorite tea as a warm, soothing reminder of home.

Make your space smell delightful. Even if your home doesn’t have any unpleasant odors, a scented candle or your favorite fragrance can do wonders for your mood. Try aromatherapy, whether by inhaling or applying essential oils, to lift your spirits and relieve stress. Studies have shown that lemon essential oil can enhance and improve your mood, while unpleasant smells can contribute to feelings of stress, frustration, or anger.

• Researchers aren’t entirely sure why essential oils and aromatherapy are effective, but they believe that receptors in your nose stimulate parts of the brain that control emotions and memories.

Clean up your space. Take a little time to tidy up or reorganize your home or office. Research has shown that cluttered living or working environments can significantly increase stress levels and dampen your mood. Try decluttering your space to reduce stress and boost your mood. Donate, throw away, or recycle items you no longer need or want to keep.

• You may notice that rearranging things so they function better can lift your spirits.

Decorate with color. Colors can have a powerful effect on your mood. Consider repainting a room or adding bright decorative items to lift your spirits. Yellow is an excellent choice for brightening up a space, while shades of pink can make you feel more cheerful. Don’t feel like you need to use the brightest or boldest colors. Even a soft yellow can help you feel better.

• Try balancing a few cheerful colors. For example, you could use yellow and orange stripes to make the room feel more energized and inviting.

Change what you're doing. If you’re feeling stuck and unhappy, try doing something different. Sometimes, a change of activity is all it takes to shift your mood. For instance, if you’ve been sitting through back-to-back meetings all day with no breaks, treat yourself to a comedy movie in the evening. Changing what you’re doing can significantly improve your mood.

• If you’ve been sitting at your desk or lounging on the couch all day, your mood might not be great because your body needs some physical activity. Stand up, take a walk, and enjoy the change in your routine.

Get outside. If you feel like your bad mood is related to stress, head outdoors to reduce tension and lift your spirits. Take a walk in the park or visit a garden or nursery if you live in the city. Spending time outside can do wonders for your mood. Studies have shown that spending time outdoors or visiting a garden reduces cortisol levels, the hormone your body produces when stressed.

• Don’t wait for perfect weather to step outside. Bring an umbrella and take a walk in the rain. Simply being outdoors can lift your mood.

Exercise. Engage in physical activity, whether it’s a sport you love or just becoming more active in your daily routine. Research shows that exercise improves your mood by signaling your body to release “feel-good” neurotransmitters in the brain. Just 5 minutes of aerobic exercise has been shown to reduce anxiety. Physical activity helps lift your spirits as these neurotransmitters keep being released.

• For example, if you're walking your dog, extend the walk and enjoy the outdoor space. Or, you could call up a few friends for an impromptu basketball game.

Do something that makes you smile. Studies have shown that smiling can improve your mood, even when you’re feeling down. Even if you don’t feel like smiling, remind yourself that simply smiling can help you feel better. Find activities that make you laugh, such as watching a funny TV show or movie. Or, chat with a friend who always makes you laugh or smile.

• If you can't find time to watch something or talk to someone, just focus on smiling when you can.

• Make sure that any method you use to lift your spirits doesn’t become an escape or lead to addiction.
• If your bad mood or negative thoughts persist for an extended period, consult a doctor. This could be a sign of depression. Clinical depression can be treated with medication but may lead to serious consequences if left untreated.