How to lift your mood
Low mood has many causes, and everyday habits are one part of feeling better. These routines explain what studies found about what you eat, time with other people, your surroundings and money worries, with a simple way to start each one.
These routines aren't a treatment for depression. If you've felt low for more than two weeks, or you're struggling to cope, talk to a doctor or a mental health professional.
18 routines that help
- Harsh self-criticism
Answer one harsh thought the way you'd answer a friend
Learning self-compassion modestly reduces self-criticism, dwelling on problems and depressive symptoms.
- Low mood
Do one small kind thing for someone each day
Doing acts of kindness gives a small to medium boost to your own well-being.
- Feeling unhappy
Write down 3 good things before bed
Writing down three things that went well each day, and why, for one week is linked to more happiness for up to six months.
- Depressive symptoms
Stop and savour one good moment for 30 seconds
Students taught to savor good moments had fewer depressive symptoms and less low mood.
- Feeling emotionally weighed down
Write about what's on your mind for 10 minutes
Writing about your thoughts and feelings is linked to small improvements in well-being.
- Low mood
Have 3 quick conversations a day
People feel happier on days they chat with more acquaintances and strangers than usual, however much time they spend with close friends.
- Low mood
Share 1 personal win daily
Telling others about good news is linked to feeling even better, beyond the boost from the good event itself.
- Low daily mood
Share 2 meals a week with others
Well-being rises with each meal people share, and sharing meals is linked to more positive feelings each day.
- Depressive symptoms
Take 1-2 grams of high-EPA Omega-3
Omega-3 supplements that are at least 60% EPA reduced depressive symptoms compared with a placebo.
- Depression after job loss
Set a daily job search schedule
Unemployed adults have more depression and anxiety: 34% show serious problems, versus 16% of employed adults.
- Low mood
Breathe slowly for 5 minutes
Five minutes of daily breathing exercises improved mood, and breathing with long sighing exhales raised it more than meditation.
- Depressive symptoms
Meditate for 10 minutes every morning
Trials show mindfulness meditation programs reduce depressive symptoms over several weeks of practice.
- Low mood
Rewrite one worrying thought a day in balanced words
People who often rethink situations in fairer terms feel more positive emotion and well-being, and fewer depressive symptoms.
- Anxiety and low mood
Check food labels for processed ingredients
Eating more ultra-processed food is linked to 53% higher odds of common mental health problems and 48% higher odds of anxiety.
- Low mood at home
Tidy up your space for 10 minutes a day
People who describe their homes as cluttered and stressful feel lower as the day goes on, while those with restful homes feel better.
- Depressive symptoms from debt
Automate weekly debt payments
Higher credit card and loan debt is linked to more depressive symptoms and lower well-being in middle and older age.
- Rumination and negative thinking
Walk in nature for 30 minutes daily
A walk in nature reduced brooding and calmed a brain area linked to it, while a similar walk beside a busy road did not.
- Low mood
Get 10 minutes of outdoor light after waking
People who spend more time outdoors in daylight have lower odds of depression and feel low less often.
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