10 Science-Backed Ways to Boost Your Mood Instantly

Spring should be all about feeling good! If you find yourself feeling down, you don’t have to get caught in a slump. There are easy methods you can weaponise that have been proven by science to instantly boost your mood and get your mind into a more positive space.

1. Move Your Body

Your body is hard-wired to like exercise. When you move your body, it causes your brain to release feed-good hormones known as endorphins. Even a small amount can make a difference, but aiming for at least 30 minutes of activity will give you the best results.

2. Connect with Nature

Spending time outdoors can drastically improve your mental health, especially when the weather is sunny and pleasant. Studies show that being in nature reduces stress and increases feelings of happiness – while staying cooped up indoors has the opposite effect. Take a stroll in a park, go for a hike, or simply sit out in your backyard and soak up the sun. Nature has a remarkable way of lifting our spirits.

3. Furry Friends

Studies show that even just a little bit of time connecting with animals can have an immediate, positive impact on your mental wellbeing. If you don’t have a pet you can cuddle, studies show that watching 30 minutes of cute animal videos can have the same affect!

4. Listen to Uplifting Music

Music has a profound impact on our emotions. Create a playlist of your favorite upbeat songs and listen to it when you need a mood lift. Studies have shown that listening to music, particularly songs with faster beats, can trigger the release of feel-good chemicals like dopamine.

5. Laughter is the Best Medicine

Laughter is a natural instinct that triggers good feelings in your mind and body. Research indicates that laughter can reduce stress hormones and increase feelings of happiness, making it a quick and enjoyable way to elevate your mood. When you’re down, crack out your favourite funny movie or TV show, share some funny anecdotes with friends – whatever gets you laughing! 

6. Clear Your Mind

Mindfulness practices like meditation, yoga and Tai Chi can help you stay present, clear your mind of unwanted thoughts, and reduce anxiety. Spend a few minutes focusing on your breath or using a guided meditation video. Studies show that regular mindfulness practice can lead to permanent increases in feelings of happiness and decreased stress levels.

7. Reach Out to a Friend

Social connections are vital for our mental health. Call or text a friend or family member to chat and share a laugh. Research indicates that social interactions can boost your mood and provide a sense of belonging, which is essential for overall happiness.

8. Get Creative

If you’re feeling stuck in a rut lately, it might be time to pick up a creative hobby. Humans have a built-in desire to create – it’s why our ancient ancestors would sing, dance and paint on cave walls.

That instinct is still in you, and letting it out does amazing things for your mental health. Studies show that engaging in creative activites, like drawing, colouring, painting, crafting, etc., activate reward pathways in the brain that help us feel fulfilled and enhance our sense of purpose. Don’t worry about being an expert; just let yourself create without fear of judgement.

9. Sing!

Singing boosts your mood by releasing feel-good chemicals like endorphins and dopamine, while lowering the stress hormone cortisol. It also stimulates the vagus nerve, which calms the nervous system and promotes feelings of relaxation. So, next time you need to let off some steam, pop your favourite song on the stereo and belt along!

10. Get Enough Sleep

Quality sleep is crucial for maintaining a positive mood. Aim for 7-9 hours of sleep each night, and establish a calming bedtime routine. Research shows that good sleep hygiene can significantly improve your mood and overall mental health.

Final Thoughts

By incorporating these 10 research-backed strategies into your daily routine, you can elevate your mood and enhance your overall wellbeing. Remember, it’s all about finding what works best for you and making small, positive changes that can lead to a happier, more fulfilling life!