How to feel better: 9 simple ways to shift a low mood
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Experiencing low mood now and then is normal. But there are easy ways to support yourself. Try our 9 tips to help you feel better and shift your mood — fast.
There are those mornings where you wake up feeling out of sorts, and the world seems a bit grayer than usual. As the day continues, maybe you spill coffee on your favorite shirt or receive a less-than-complimentary email from your boss. Tough days can feel brutal and endless, but even on those terrible, horrible, no good, very bad days, there are ways to feel better.
Nurturing your mood and integrating happiness-enhancing practices into your life are important but they’re especially important for tough days. Why? Because mental wellbeing doesn't just influence your day. It can impact your productivity, relationships, and even your health.
Why are you feeling low? Common causes of low mood
If you’re feeling low, sad, or lacking enthusiasm, it’s important to have tools in your pocket that can help you manage these feelings. It's natural to feel this way, but when it becomes the norm rather than the exception, it's time to delve deeper to find out what might be causing it.
Stress: When you're swamped with deadlines, personal issues, or financial pressures, it's no wonder your happiness levels dip. Prolonged stress can drain your energy and cloud your ability to see things clearly.
Burnout: Working non-stop? Constantly pushing beyond your limits? Burnout is that physical and mental exhaustion you feel when you really need a break.
Overwhelm: When tasks and responsibilities pile up, it's easy to feel trapped. Instead of moving forward, you're stuck in a cycle of overwhelm.
Unresolved emotional issues: Past traumas, unresolved feelings, or emotional scars can add up and lead to us feeling low.
Hormonal changes: Our own bodies can be the cause, sometimes. Hormonal imbalances, often due to health conditions, medications, the menstrual cycle, or even natural life stages, can directly impact our mood and energy levels.
Understanding the root cause is the first step in making a change. By identifying what's driving your low mood, you can find strategies to support yourself.
9 ways to feel better when you’re experiencing low mood
Life has plenty of highs and lows. While it's natural to feel down at times, it can help to have some feel-better strategies in your back pocket to help you shift your mood.
Finding your way to feeling better might require some trial and error. It's all about discovering what works when you need a boost. Here are some of our favorites.
1. Practice meditation in the morning (or whenever you need it)
Kick-start your day with a 10-minute meditation session. Find a comfy spot, and if you're a beginner, guided meditation can be helpful. Meditation can also give you a boost at any time of day if you’re feeling low. Pick a session that resonates and notice the impact of taking a few mindful minutes with yourself.
💙 After your practice try brightening your morning with Jay’s Mindful Morning Music playlist.
2. Try some other mindfulness activities
Mindfulness is about being fully present in whatever you're doing. Whether that’s taking a deep breath, grounding yourself, listening to a relaxing soundscape, or even just doodling in a notebook. Whatever you choose to do, pay attention to the entire present moment experience.
Spread these activities throughout your day to give yourself a moment of calm and clarity. You can even turn your meals into a mindfulness activity. Engage all your senses as you eat, relishing the texture, flavor, and aroma of your food.
💙 If you’re new to these concepts, explore Mindfulness for Beginners.
3. Move your body
Ever noticed that post-workout high? When you exercise, your body releases feel-good chemicals. Plus, getting active helps divert your mind from negativity, channeling that energy elsewhere. Whether it's a walk, yoga, or dancing in your living room, find an exercise you love to boost your mood.
💙 Try turning your morning walk into a mindful activity with our Mindful Walking guided practice.
4. Connect with those you love
Humans are social creatures—we thrive on connection. While chatting over coffee might seem trivial, it can work wonders for your wellbeing. Surround yourself with supportive friends and family to provide an emotional safety net for when times get tough and you’re feeling low.
💙 Relationships can be tough to navigate. If you need some guidance check out Meaningful Practice for Meaningful Friendship.
5. Set small, achievable goals for yourself
It's not about the big achievements but the daily victories. Setting small, realistic goals gives your day direction and a sense of purpose. And every time you tick off items on a checklist, your confidence gets a well-deserved boost. Even something as simple as making the bed or taking a shower should be celebrated on those days where you’re feeling low.
6. Prioritize good quality sleep (or take a nap)
Sleep isn't just for your body–it's for your mind, too. A good night's sleep can help you process emotions, clear your mind, and rejuvenate your body. So if you’re feeling low, try going to bed early to help you feel better the next day. Or, take a nap in the middle of the day to see whether your mood shifts after a brief moment of shut-eye.
💙 If you struggle to fall asleep, our Sleep Stories are designed to help you drift off. Press play on A Walk in the Connecticut Woods tonight.
7. Limit your exposure to negativity
Vibe check. Whether it's negative news, challenging relationships, or even your own self-criticism, reduce your exposure to these influences.
8. Develop a gratitude practice
When you’re feeling low it can be hard to count your blessings, but recognizing and appreciating the good in your life can transform your perspective. But remember, you don’t need to force it.
Practicing gratitude can be as involved as tuning into a guided meditation practice, or as simple as making a list of things you’re grateful for. You can also try keeping a gratitude journal or simply reflecting on three good things before you sleep.
💙 There are so many ways to count those blessings and practice gratitude, but you can learn even more about how to cultivate this practice with our Gratitude masterclass.
9. Seek professional help when needed
Sometimes, we need extra support. And that's okay. If you're finding it hard to cope, consider speaking to a professional. They can offer tools and insights tailored to your unique situation. This is especially important if you suspect that your low mood is due to depression, anxiety, or a mental health condition.
How to feel better FAQs
Can I feel better instantly, or does it take time to improve my mood?
Some strategies, like deep breathing exercises or a brisk walk, can offer immediate relief. But for lasting wellbeing, consistency is key. Just like building muscle, strengthening your emotional resilience takes time and regular practice.
What role does self-care play in boosting mood?
Self-care is made up of those little (or big!) acts of kindness you do for yourself. It’s pivotal in maintaining a balanced mood, and works to tell your brain, "I'm important and deserve to be taken care of." This can all help to support yourself when you’re experiencing low mood.
How does stress affect my mood, and what can I do to manage stress more effectively?
Chronic stress can wreak havoc on your mood, making you feel anxious, irritable, or downright low. Managing stress is a skill, and with the right tools—like meditation or time management techniques—you can ease stress.
How do external factors, like the weather or environment, play a role in how I feel?
External factors can influence your mood. For instance, gloomy weather can be a mood dampener. Awareness of your triggers can help you prepare with mood-lifting activities, like lighting a bright lamp on a cloudy day or repeating positive affirmations.
Is it okay to seek professional help if I constantly feel low?
If you feel persistently down, it’s wise to seek professional guidance. Therapists and counselors are trained to provide tools and insights that cater to your unique needs.
How do I make myself feel happy?
Feeling better often starts from within. Listen to your body and mind to prioritize self-care activities that lift your mood. These could be as simple as reading a book or cooking a favorite meal, or it might be setting firm boundaries in a tricky relationship.
Establishing a routine that includes exercise, meditation, and connecting with loved ones can make a huge difference to your wellbeing. And remember, everyone has unique things that uplift them. It's all about finding what works for you.
What is the fastest way to feel better?
While there's no magic solution, certain activities can give you a quick boost. Taking a few deep breaths, getting fresh air, listening to an upbeat song, or sipping a comforting cup of tea can work wonders. It's about shifting the energy, even just a smidge, to break the current mood cycle. Keep a list of your go-to quick fixes handy so you're always prepared.
How do I get better at feeling bad?
Life will throw curveballs, and it's okay to feel down sometimes. The key is not to avoid or suppress those feelings but to process them. Start by acknowledging how you feel without judgment. Talk to someone you trust, be it a friend or a counselor. They can offer a fresh perspective or simply be a sounding board. Developing resilience and coping mechanisms, such as mindfulness exercises or journaling, can also help you navigate these tough moments with more ease and resilience.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
