Buzz
Photo: Klaus Vedfelt/Getty ImagesWhen you're feeling low, it's tempting to retreat to bed and forget about your duties. You might be dealing with the Sunday scaries, PMS, or a particularly stressful period. Or maybe you just got up on the wrong side of the bed, which happens to everyone at some point.
While persistent sadness or anxiety may require a conversation with a healthcare professional, occasional mood dips can often be improved with a few lifestyle changes. Below, experts share their favorite natural methods to lift your mood, whether you're having an off day or need a quick pick-me-up.
1. Get Moving
It's well-known that physical activity benefits the body, but it also works wonders for the mind. According to Jennifer Nunes, registered social worker, physical movement lowers stress hormones like cortisol. Additionally, it boosts dopamine, "a neurotransmitter that plays a big role in helping you feel pleasure, motivation, and happiness," explains Stacy Thiry, licensed mental health counselor. When your dopamine levels are in balance, you feel more energized, motivated, and ready to take on the world, Thiry says. But when dopamine levels drop—due to poor sleep, an unbalanced diet, or lack of physical activity—it can leave you feeling sluggish, unmotivated, or even depressed.
Thankfully, you don’t have to run a marathon to experience the mood-boosting effects of exercise. Thiry notes that any form of physical activity—whether it’s jogging, cycling, or simply dancing around your home—can help elevate your mood and reduce stress.
2. Prioritize Sleep
Though it’s easier said than done, getting enough sleep is crucial for maintaining a positive mood. According to Thiry, "When you're well-rested, your brain can [better] regulate dopamine, helping you stay alert and motivated throughout the day." On the other hand, lack of sleep can leave you feeling drained, which impacts your brain's ability to perform tasks like problem-solving, interpreting information, and—surprisingly—managing emotions, explains Nunes.
Sleep needs vary for each person, but in general, adults should aim for seven hours per night, as recommended by the Centers for Disease Control and Prevention. This amount of sleep can "support our mood by providing the rest needed to recalibrate and prepare for a new day of experiences, learning, and decision-making," says Nunes.
3. Enjoy the Outdoors
One of the simplest ways to lift your mood is by spending time outdoors. Morning is the best time for this, as exposure to natural sunlight helps regulate your circadian rhythm (your body’s internal clock), according to Nunes. This can lead to better sleep, which, as mentioned earlier, plays a crucial role in boosting your mood. Additionally, light exposure increases dopamine, further enhancing your mood, explains Thiry.
Being outdoors also offers a calming experience that can positively affect your overall well-being. By immersing yourself in nature, you can appreciate its beauty, feel the warmth of the sun, and listen to the rustling of trees. These sensory experiences help ground you and encourage mindfulness, which can reduce stress and anxiety, Nunes notes.
4. Cultivate Gratitude
"When you practice gratitude—whether through journaling, thanking others, or simply reflecting on the positive aspects of your life—it activates the brain’s reward system," explains Thiry. This triggers dopamine release in parts of the brain linked to pleasure, motivation, and social bonding. Thiry adds, "Gratitude also fosters a mindset that promotes positive emotions, encouraging the brain to continue seeking and recognizing good experiences, which creates a feedback loop that sustains and boosts dopamine levels over time."
5. Disconnect from Social Media
If you often find yourself sinking into the social media rabbit hole (we’ve all been there), consider taking a break. Even just one or two days can make a noticeable difference, especially if you’re in the habit of doomscrolling daily. As Nunes explains, many individuals experience feelings of judgment, comparison, anxiety, and divisiveness when spending time online, which can contribute to a low mood.
"Taking breaks from social media gives our minds the chance to slow down, engage with other activities that stimulate multiple senses (like exercise or spending time outdoors), and fosters more genuine, meaningful connections with those around us," says Nunes.
6. Stay Hydrated
If you're feeling irritable, drink some water. Lauren Twigge, registered dietitian, explains that dehydration doesn't only cause physical symptoms like thirst, hunger, and headaches—it also triggers irritability. The reason? Water is essential for a variety of bodily functions, including maintaining blood flow. When you're dehydrated, blood circulation slows down, leading to negative mental and emotional effects. So, stay hydrated!
7. Prioritize Anti-Inflammatory Foods
For a natural mood boost, focus on foods that help reduce inflammation. To explain briefly: “Though research is still evolving on this matter, inflammation can interfere with neurotransmitters, which may increase feelings of depression and anxiety,” says Twigge. Chronic inflammation can also contribute to issues like acne, food sensitivities, and gastrointestinal discomfort, all of which can negatively affect self-esteem, mood, and mental health.
Anti-inflammatory, mood-boosting foods include berries (such as raspberries, blueberries, and blackberries), leafy greens, and omega-3-rich options like salmon, flaxseed, and avocado. Even dark chocolate can be a helpful treat, so feel free to indulge in a sweet snack.
