Life is better with friends sign
Emotional Wellness

9 Ways to Boost Your Mood Instantly

“Happiness depends upon ourselves.”—Aristotle

What is “mood”?

“A temporary state of mind or feeling.”—Oxford English Dictionary

Many scientists have linked food and mood.

For instance, according to PubMed MD:

“A number of nutrients and other active substances in foods are thought to have a direct impact on mood.”


“It is well known that unhealthy eating patterns can cause mood swings. Blood sugar fluctuates and nutritional imbalances are often to blame. Without a steady source of fuel from foods we eat, our mind and bodies don’t function well.”


If you are a mature woman, you may not have noticed that you sometimes have low energy and irritability.

Suppose you suddenly experience a wave of sadness. In that case, it could be a sign of clinical depression or seasonal affective disorder (SAD), which occurs during a particular time of year—usually winter.

But if you eat a healthy diet and feel confident you do not have a mental disorder, continue reading.

In this article, I will share nine ways to boost your mood instantly!

Nine Ways to Boost Your Mood

Everyone struggles with their mood and energy levels at some point.

Even the most positive, happiest people have times when they don’t feel like themselves.

Are you feeling blue?

It’s time to brighten up your mood.

Tip #1

Listen to Music.

It doesn’t matter what type of music: easy listening, oldies, classical, or new-age.

After listening to music, you will feel more optimistic, joyful, friendly, relaxed, and calm.

You will feel less pessimistic and sad.

According to many music therapists, listening to music has numerous benefits:

  • Lowers blood pressure
  • Improves memory
  • Reduces stress
  • Reduces muscle tension
  • Manages pain
  • Increases joy

Tip #2

Get out in nature.

Nature heals.

In one study, 92% of those interviewed said they boosted their mood by spending time outside.

And it is no wonder.

We are genetically programmed to find trees, plants, water, and other natural elements soothing.

Studies have shown many benefits to walking in nature:

  • Increases vitamin D
  • Improves mental and physical well-being
  • Reduces stress and anxiety
  • Strengthens immune system
  • Opportunity to rest and decompress
  • Inspires creative thinking
  • Fun to do by yourself or with family and friends

Bottom line, nature makes you feel happy and at ease, thus improving and boosting your mood, even if only for a short while.

Tip #3Life is better with friends sign

Connect with friends.

“You are the average of the five people you spend the most time with.”—Jim Rohn

There are scientific reasons why connecting with friends and family can boost your mood.

Humans have brains wired for social attachment.

Studies have shown that people live longer with strong relationships, while people with no friends and who are lonely are at greater risk of death.

Thus, according to the evidence, a solid social circle is good for your health and mood and helps prevent sickness.

Conversely, no social support puts you at greater risk of mental health issues like depression.

Benefits of social connection:

  • Lower rates of anxiety and depression
  • Lower blood pressure
  • Lower B.M.I.
  • Less inflammation
  • Reduced risk of diabetes
  • Higher self-esteem
  • Greater empathy

Bottom line:

Prioritize developing quality friendships and connecting with them regularly to boost your mood, uplift your spirits, and for a healthier you.

Tip #4

Help someone in need.

There are many reasons to volunteer—to give back.

Chief among the benefits of submitting oneself for service: it is good for you physically and mentally.

Just think about it.

When you feel low and out of it but step forward and offer to help someone in dire straits selflessly, you immediately boost your mood!

How could you not??

After all, “There is more happiness in giving than there is in receiving.”—Acts 20:35

Practicing generosity makes you feel good.

Health Benefits of a Generous Spirit:

According to Dr. Roy Baumeister:

“Not only can self-sacrifice lead to greater happiness, it can also strengthen one’s willpower muscle in the long term. Numerous studies have demonstrated that an individual exercises self-restraint or self-control in one area, their ability to do so in all capacities is increased.”

Boost both mental and physical health:

  • Giving makes you feel happy
  • Charity can help you experience
  • Lower blood pressure
  • Lower risk of depression
  • Greater self-esteem
  • Increased satisfaction with life
  • Generosity strengthens your connection to others
  • Unselfishness promotes inner peace and calm

A liberal and generous spirit will help you live a longer life.

Tip #5

Watch a feel-good movie

Nothing can more quickly boost your mood than laughter.

Researchers believe you may empower the immune system, underscoring the point in Proverbs 17:22, which states, “A heart that is joyful does good as a curer.”

Some hospitals have set up so-called “laughter rooms” where patients can play games, watch funny movies, and listen to jokes.

(Source: A Family Caregiver’s Guide: 7 Secrets to Convert Negative Triggers to Positive Emotions 2019)

My Top 3 Movies:

  1. The Devil Wears Prada (2006). Meryl Streep is my all-time favorite actor behind the legendary Betty Davis. Find this delightful film on Disney+.
  2. Downton Abbey (2019). This series is not funny, but a feel-good series. My emotions were all over the place as I laughed and cried. The series stars the fantastic Maggie Smith. Watch it on iTunes.
  3. School of Rock (2004). The music will have you jumping up and down and dancing all around! This film stars Jack Black. I had so much joy watching this film. Catch it on Amazon Prime.

Tip #6

Try yoga

Yoga is good medicine.

You can quickly boost your mood with yoga.

Following are three links to various yoga instructions and demonstrations:

What are the benefits of yoga?

According to the National Center for Complementary and Integrative Health (NIH), yoga has many advantages.

Yoga can:

  • Relieve stress.
  • Improve mental and emotional health.
  • Improve balance.
  • Improve sleep.
  • Relieve low back pain and neck pain.
  • Help people who are overweight or obese lose weight.
  • Help people quit smoking.
  • Help people with chronic diseases manage their symptoms and improve their quality of life.

(Not into Yoga? Do the exercise of your choice.)

 Tip #7

Take a hot or cold shower


Can you believe that a shower boosts your mood and that there are health benefits to taking a hot or cold shower?

It’s true!!

Hot shower advantages:

  • Lowers blood sugar
  • Lowers blood pressure
  • It helps relieve flu symptoms
  • Moisturizes your skin
  • Improves muscle and joint health
  • Improves brain health
  • Improves sleep

Cold showers are suitable to:

  • Decrease inflammation and swelling
  • Decrease muscle spasms
  • Relieve pain
  • Improve circulation
  • Lower stress levels


Tip #8

Get more sleep

To boost your mood, prioritize sleep.

When you have a terrible night’s sleep, how do you feel?

You feel cranky and irritable, you have low energy, a short fuse, and overreact at the slightest provocation.

Sometimes after a restless night, your heart beats faster, and your breathing is quick and shallow.

Risks to your health when sleep-deprived:

  • Slower reaction time (most significant danger)
  • Difficulty learning
  • Impaired memory
  • Slower thought processes
  • Greater risk of depression
  • Lessen ability to cope with stress

Sleep and mood affect each other:

“It’s not uncommon for people who don’t get enough sleep to be depressed or for people who are depressed to not get enough sleep.”—Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship.

Bottom line: better sleep, better health, better mood.

Tip #9

Practice Gratitude

My final tip to boost your mood instantly is to practice gratitude.

Follow this five-day gratitude challenge and learn how to boost your mood quickly.

There are simple ways you can boost your mood in a mere few seconds each day.

One way is to create a “gratitude” photo journal on your phone by storing pictures that make you feel happy and grateful and scrolling through photos whenever you feel sad or down.

Another way to boost your mood quickly is by journaling.

You do not have to write pages and pages at a time, but merely take 10-to-15 seconds to jot down a positive thought about something that makes you feel glad to be alive.

“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”


More Health Benefits of Practicing Gratitude:

  • Improved sleep
  • Improved physical health
  • Improved mental health
  • Greater willpower
  • Improved self-esteem
  • Improved self-care
  • Better relationships

So, there you have it.

Nine Ways to Boost Your Mood Instantly

Key Takeaways:

  1. Tip #1: Listen to music. Feel optimistic, joyful, relaxed, and calm.
  2. Tip #2: Get out in nature. Nature heals.
  3. Tip #3: Connect with friends. Social support means less risk of mental health issues.
  4. Tip #4: Help someone in need. “There is more happiness in giving than there is in receiving.”
  5. Tip #5: Watch a feel-good movie: “A heart that is joyful does good as a curer.”
  6. Tip #6: Try Yoga. Yoga is good medicine. (Or do any exercise!)
  7. Tip #7: Take a hot or cold shower. (An instant boost to your mood.)
  8. Tip #8: Get more sleep. Sleep and mood affect each other.
  9. Tip #9: Practice gratitude. Feel grateful every day.

Do not let negative moods drag you down.

Appreciate simple life moments.

Get started today and use the ideas shared in this article to Boost Your Mood Instantly!

“When you are feeling bad, do one thing a day to make your heart dance. It could be a simple thing like looking up at the sky.”—Yoko Ono