How to Maintain a Good Mood

Failure and disappointment are unavoidable, but you don’t have to let them dictate your mood. By simply changing your mindset, you can transform your life experiences. By focusing on improving yourself or doing better work, you'll find happiness, because happiness is a choice.

Exercise for a Better Mood. Physical exercise stimulates the production of endorphins and norepinephrine, both of which improve mood. Endorphins reduce pain, while norepinephrine helps calm the mind. Beyond the chemical effects, regular exercise makes you feel better about yourself.

• Exercise at least 30 minutes a day, 5 times a week, for a positive impact on your mood.
• You don’t need to go to the gym or hire a trainer. A brisk walk is enough to trigger beneficial chemical changes in your body.

A balanced and healthy diet. A healthy diet contributes to your overall well-being, and certain vitamins and minerals can enhance your mood. Vitamin B is known to improve mood, so make sure to include green vegetables like asparagus. Omega-3 fatty acids found in fish and eggs help protect you from stress effects.

• If you're craving something sweet, try eating 50 grams of dark chocolate each day. Chocolate with at least 70% cocoa has been shown to lower cortisol levels – the stress hormone.

Get enough sleep. Lack of sleep can leave you irritable and affect your mood. A good night’s rest boosts energy and helps you manage stress. Sleep needs vary from person to person, but most adults require 7 to 9 hours of sleep each night.

• Sleeping more than the recommended amount won’t improve your mood and may even make you feel sad and fatigued.

Learn to shift negative thinking. Whenever you notice negative, bitter, or self-defeating thoughts, consciously work on transforming them into positive ones. This change in thinking will help you become happier and more successful.

• If you think, 'This project is too complicated. I can’t meet the deadline,' reframe your thoughts to set yourself up for success. You could think, 'This is a challenge, but if I break the task into smaller sections and manage my time well, I will complete it successfully.'
• If a friend is grumpy and you immediately think, 'She hates me,' reframe your thinking. You could think, 'I know she’s under a lot of stress and might not be aware of her attitude or behavior. Her reaction isn’t about me.'
• Shifting your thoughts requires conscious effort, but it will lead you to a more positive, empathetic, and kind way of thinking.

Smile, even when you don’t feel like it. The expressions on your face are known to have a considerable impact on your mood, even though scientists don’t fully understand why. Smiling brings about happiness, so make sure to smile often.

• The more you smile, the more likely others will smile back at you. This improves your mood and makes social interactions more comfortable.

Listen to uplifting and inspiring music. Upbeat melodies can quickly improve your mood and help you focus more on the positive aspects of others and your surroundings. Start each day by listening to energetic tunes while getting dressed.

• Keep your headphones nearby so you can boost your mood anytime throughout the day.

Find a hobby that excites you. Spend some time each day doing something you enjoy. This will make you feel more enthusiastic and relieve stress.

• For even better results, focus on hobbies that encourage you to go outdoors. Spending time in nature will contribute to a more positive mood.

Practice meditation regularly. Meditation helps you manage stress and improve your mood. Spend 20 minutes each day meditating to maximize its benefits, and meditate whenever you feel stressed.

• Meditation requires practice, so be patient.
• Find a quiet place to meditate.
• Close your eyes or focus on the center of an object, like the flame of a candle, to reduce distractions.
• Focus your attention on your breathing. If you find it hard to concentrate, counting your breaths can help.
• Consider joining a meditation class to improve your skills. Many yoga classes offer meditation sessions as well.

Keep a gratitude journal. Take time each day to acknowledge what you are grateful for. This will help you maintain a positive attitude and keep your mood light.

• Share your thoughts by writing about the people and experiences you are grateful for.

Engage with your social relationships. Connecting with others increases self-worth and fosters a sense of belonging, making everything feel better. Strengthen family and friendships by keeping in touch regularly. Schedule time to call or meet up with loved ones or friends every week.

• Spend time walking with friends to combine outdoor activity and social interaction.

Help others. Volunteering to assist others enhances your self-esteem and broadens your perspective. When you're in a helping role, you focus on strengths and resources, which improves your mood.

• Reach out to local volunteer organizations or look for volunteer opportunities online.

Join a group or club. Joining a club or sports team combines your hobbies or physical activity with socializing. This boosts your mood by creating a sense of belonging and enjoyment in doing what you love.

• You can find information about clubs and groups online, including their schedules.

Do good deeds. Performing small acts of kindness is a quick way to improve your mood without any commitment. These acts don’t have to be grand—something as simple as buying coffee for the person behind you or offering lunch to someone in need can have a positive impact.

• Set a goal to do a certain number of good deeds each day or week.
• Write down each act of kindness and how it makes you feel to help boost your mood.

• A healthy lifestyle can improve your mood by reducing the impact of stress.
• Remember the support from friends and family to remind yourself to stay positive.

• Avoid engaging in negative conversations as they can affect your mood.
• Stay away from stimulants and alcohol, as they can lead to feelings of depression.