10 Simple and Effective Ways to Boost Your Mood

We all have days when we feel low. Whether it’s stress, lack of sleep, feeling overwhelmed, or just a dip that seems to come out of nowhere, experiencing low moods is part of being human. But there are gentle, practical things you can do to help lift yourself up when you're feeling flat.

Boosting your mood doesn’t always require grand changes or dramatic actions, sometimes it’s the smallest shifts that can make the biggest difference. Here are ten simple, evidence-based ways to help improve your mood and re-centre your emotional wellbeing.

1. Get Outside and Soak Up Some Sunlight

Spending time outdoors, especially in natural surroundings, has been linked to improved mental health. Even just 10–15 minutes of natural daylight can boost serotonin levels and help regulate your sleep-wake cycle, which in turn affects mood.

If possible, take a short walk in the park, sit in your garden with a cup of tea, or open a window and let some fresh air in. If it’s a grey day (we are in the UK after all), just getting outside and moving your body still offers benefits.

2. Move Your Body—Gently or Energetically

Exercise releases endorphins, our brain’s natural feel-good chemicals. You don’t need to run a marathon. Dancing in your kitchen, doing some gentle yoga stretches, or going for a brisk walk around the block can all help.

The goal is to move in a way that feels manageable and enjoyable for you. The more you associate movement with feeling good (not punishment), the more likely you are to return to it.

3. Connect with Someone You Trust

We’re wired for connection. When you’re feeling low, it can be tempting to retreat into yourself, but reaching out can make a whole world of difference. Call a friend, text a family member, or chat with a colleague over coffee.

Even small social interactions like saying hello to your neighbour or chatting with someone on the tills in your local supermarket can provide a mood lift. You don’t have to talk about what’s bothering you, unless you want to. Just connecting can be healing in itself.

4. Practise Mindfulness or Deep Breathing

Taking even five minutes to slow down and tune in to your breath can calm your nervous system. Deep breathing or mindfulness exercises help reduce stress hormones like cortisol, creating space for a more balanced mood.

You might try the 4-7-8 breathing technique: inhale deeply for 4 seconds, hold for 7, and exhale slowly for 8. This is proven to calm the nervous system. Alternatively, simply sit quietly and observe your thoughts without judgement. The aim isn’t to stop thinking, but to observe, let them go, and gently come back to the present.

5. Write It Out

Journalling can be a powerful mood regulator. Writing about what’s on your mind, whether it’s stress, gratitude, frustration, or just what you had for lunch, helps you process your feelings and gain clarity.

You could try prompts like:

• What’s weighing on me right now?

• What’s one small thing that went well today?

• What do I need most today?

Even a few lines can provide emotional relief and insight.

6. Do Something That Brings You Joy (Even if You Don’t Feel Like It)

When you’re low, joy can feel out of reach. But doing something you usually enjoy, even if it doesn’t excite you right now, can help shift your emotional state. Think of it as “acting as if” you feel better, and sometimes the mood follows.

This might be listening to a favourite song, re-watching a comforting film, baking something sweet, or doing a hobby that helps you switch off. Think small and achievable, joy doesn’t have to be extravagant.

7. Eat Something Nourishing

Food and mood are deeply connected. While there’s nothing wrong with reaching for comfort food now and again, nourishing your body with a balanced meal or snack can stabilise blood sugar levels and support brain function.

Try a snack with protein, healthy fats, or complex carbs like nuts, veggie sticks, or a bowl of porridge. Drinking enough water also plays a role in how energised and focused you feel.

8. Tidy Up a Small Space

Our environment can reflect and influence our mood. Clearing a cluttered corner, making your bed, or doing the washing up can give you a sense of accomplishment and create a calmer space around you.

It’s not about deep-cleaning the whole house, just choosing one small task you can complete. This can offer a sense of control and order, which is especially helpful when everything feels a bit chaotic inside.

9. Limit Your Time on Social Media

It’s easy to fall into the scroll hole when you’re not feeling great, but too much time online can worsen your mood, especially if you find yourself comparing your life to others or consuming distressing content.

Instead, try setting a timer or having a mini digital detox. Use the time to do something more nourishing: read a chapter of a book, go for a walk, or call a friend. Protecting your mental space is an act of self-respect.

10. Practise Self-Compassion

Lastly, and perhaps most importantly, try to meet yourself with kindness. If you’re feeling low, it’s not because you’re lazy, broken, or failing. You’re human. Low moods are part of the emotional rollercoaster we all experience.

Instead of beating yourself up, ask: What would I say to a friend who was feeling like this? And then offer yourself that same care. Remember, the goal isn’t to feel amazing all the time, it’s to support yourself gently, whatever your mood.

Final Thoughts

There’s no magic formula to instantly “fix” a low mood, but there are things you can do to support yourself through it. Whether you choose to move your body, talk to someone, tidy your space, or simply breathe more slowly, these small acts of self-care can help you feel more grounded and empowered.

Mood dips are not personal failures. They're signals. When we learn to listen and respond with kindness, we begin to build emotional resilience and trust in our ability to cope.

If your low mood persists or starts to impact your daily functioning, don’t hesitate to reach out to a mental health professional for support. You deserve help and healing.

Need support?

At Clarendon Counselling, you’ll find a comfortable, confidential space to explore whatever you’re going through. Make contact here.

For more hints and tips to boost your mood

You’ll find an article on inews with a range of mood boosting tips, contributed to by myself and other therapists which you can find here.