Mental Health

6 Ways to Improve Your Mood Instantly

Having a bad day doesn’t mean it has to stay that way. Try these research-backed ways to lift your mood, spirit and energy!

By URLife Team
21 Mar 2024

Whether it’s receiving some unpleasant news or simply grappling with the Sunday scaries or Monday blues, it’s natural to feel down at times. Facing a rough day can throw us off track, leaving us feeling grumpy and disengaged. Everyone needs pick-me-ups at some point of time or the other. Whether it's a minor disappointment or a major setback, we all encounter moments that can leave us feeling drained, unmotivated, or just plain down in the dumps.


To uplift your spirits, there are umpteen ways to get through. For many, turning to a sugar rush seems like a reliable option. However, contrary to popular belief, research suggests that the notion of a "sugar rush" may not hold true. According to a 2019 study by the University of Warwick, sugar does not improve mood, instead it can make individuals less alert and more tired after its consumption.


From taking a stroll in the park to catching up with a loved one, we are here with research-backed ways to sail your boat and keep you in a better headspace.


Need all your wellness solutions in one place? A whole new world awaits just a click away.


Listen to Upbeat Music

Music is recognised for its capacity to alter moods, rendering it a valuable tool for stress reduction. It has been effectively employed in hospitals for pain relief and emotional support. Various studies, including 2008 research conducted at Japan's Osaka University, has associated music, particularly compositions in major keys, with reduced stress levels and increased feelings of happiness.


Not only that, but according to 2011 research by the University of Groningen (Netherlands), listening to particularly happy or sad music can even change listeners’ way of perceiving the world around them. So, for a quick burst of happiness, why not throw on your favorite upbeat music?


Related Post: 5 Healthy Snack Ideas That Improve Your Mood


Take a Walk in the Park

It is rightly said that the greener the greenspace, the happier and less self-absorbed people are. According to a 2019 study by the University of Vermont (US), visiting parks can lift an individual’s mood as much as the onset of Christmas. As per this study, visitors to parks use happier words and express less negativity on Twitter than before their visit and their elevated mood lasts for up to four hours. The effect is so strong that it's equivalent to the mood spike on Christmas.


Another 2020 research by the American Psychological Association suggests that people who spend time in nature walking regularly have better moods overall. This is because walking can help lower the stress hormones in your body and prompt the release of endorphins on an immediate basis.


View and Admire Art Online

According to 2023 research by the Max Planck Institute for Empirical Aesthetics (MPIEA) in Frankfurt, browsing art online can quickly improve our mood and well-being. Exploring digital galleries or collections allows us to find joy and meaning in the artworks we encounter. Online platforms offer a wide range of art styles and cultures, so there's something for everyone to enjoy.


Additionally, looking at art online lets us connect with the pieces on a personal level. Whether we're admiring famous artworks or discovering new artists, it gives us a chance to think deeply and feel emotions. This connection with art can help us relax and feel happier, giving us a break from our daily routines and making us feel more fulfilled.


Related Post: Your Guide To Tea For Every Mood


Wish Wellness to Others

According to a 2019 research by Iowa State University, there is a simple strategy to uplift your mood in 12 minutes; by wishing others well. Instead of turning to wine, chocolate, or gulping your favourite junk food, a better way to improve your mood when feeling down, as per a group of researchers from Iowa State University is through a different approach: wishing others well.


According to Douglas Gentile, a psychology professor at the university, engaging in acts of kindness toward others can reduce anxiety, boost happiness, and enhance feelings of social connection. This simple strategy, which involves offering kindness to those around us, can easily be integrated into our daily routines, requiring minimal time and effort.


Give Aromatherapy a Try

The power of fragrances to swiftly uplift mood is well-documented, with various scents having the ability to evoke positive emotions and enhance overall well-being. Whether it's the refreshing aroma of citrus fruits, the calming scent of lavender, or the invigorating fragrance of peppermint, different smells can have a profound impact on our mood and mindset.


According to a 2016 study published in the journal Scientia Pharmaceutica, certain fragrances can stimulate the release of neurotransmitters like serotonin and dopamine, which are associated with feelings of happiness and relaxation.


Moreover, the olfactory system, responsible for processing scents, is closely linked to the brain's limbic system, which governs emotions and memories. This connection allows fragrances to evoke powerful emotional responses and trigger memories, further influencing our mood.


Related Post: Mood-Boosting Foods To Fade Your Monday Blues


Talk to a Loved One

According to 2023 research by the University of Kansas, when you're feeling low and need a lift, reaching out to a loved one can be incredibly comforting and uplifting. Whether it's a close friend, family member, or partner, sharing your feelings with someone you trust can provide emotional support and perspective. A heartfelt conversation can help you feel understood, valued, and less alone in your struggles.


Talking to a loved one allows you to express your thoughts and emotions openly, which can help alleviate feelings of sadness or anxiety. Moreover, their words of encouragement, empathy, and reassurance can offer a sense of hope and positivity, reminding you that you're not facing your challenges alone.


Need all your wellness solutions in one place? A whole new world awaits just a click away.


By embracing these simple yet powerful techniques, you can cultivate resilience, find moments of joy amidst life's challenges, and foster a greater sense of balance and contentment in your day-to-day experiences. So, the next time you find yourself in need of a mood boost, remember that these accessible and enjoyable practices are readily available to help lift your spirits and enhance your overall quality of life.



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