8 Powerful and Scientifically Backed Ways to Boost Your Mood

Amy Taylor May 15, 2014

Is there a quick and easy antidote to stress and negativity? Is there like a button we can press to instantly lift our mood on those times we are feeling blue? Sometimes, we wake up feeling gloomy, exhausted, and irritated and totally not in the mood to smile. The good news is that we can actually do something to instantly brighten our mood and turn a bad day into a good, fun and happy one. Here are scientifically proven ways to do so.

Shake it.

You can literally shake the bad vibes away! Vast scientific research shows that physical activity boosts our mood by stimulating the production of serotonin in our brain – the feel-good chemicals that also have ‘pain-reducing’ effect. Well, you really don’t have to sweat an ocean to feel better. Harvard researcher Amy Cudd found that just two minutes of assuming "power poses" is enough to make us feel confident, upbeat, and alert. So how do you perform a power pose? It’s simple. Extend your arms from side to side, open your chest, and raise your chin. You don’t even have to work up a sweat. The simple act of opening physically is enough to change your brain chemistry for the better.

Express love!

Love is such a powerful thing. It warms us when we’re cold, lights our way when there’s darkness, and cheers us up at times when we can’t find a reason to smile. In another study, researchers found that writing out a note to someone they appreciated lead to an increase in happiness. And that’s even without delivering the note! This means simply expressing your love and appreciation to someone is enough to brighten your day. So when you’re feeling down, don’t hesitate to call your hubby to say how much you love them. If they’re with you, kiss them. Hug them. Let them feel you value them so much. Not only will it make you happy, it will also brighten up the day of your significant other. Do the same with your mum, dad, best friend, or even your pet!

Take a walk.

Need some air? Go out for a walk. Most of us spend about 8 hours a day sitting in front of the computer, plus an additional 3.5 hours in front of the television. With that high level of inactivity, there’s no wonder why we sometimes feel stifled. In the research performed by the University of Rochester, spending just 20 minutes a day in a natural setting was found to significantly boost vitality levels. Walking is a simple yet effective form of exercise. Study after study shows that exercise reduces symptoms of depression, and lowers the risk of developing such debilitating condition. Meanwhile, exposure to sunlight aids in the synthesis of vitamin D which has been linked to higher levels of serotonin. Even a tree-lined walk will do the trick, as feeling closer to nature is also linked with greater happiness levels.

Paint a smile (a huge smile).

Want a really easy and effortless way to boost your mood? Smile. Even a forced smile can lower your heart rate, decrease stress, and increase feelings of happiness, studies suggest. To get the most out of it, University of Kansas Department of Psychology researchers recommend doing a genuine Duchenne smile – the smile that activates the muscles around your eyes and forms crow’s feet. Furthermore, smiling, especially when dealing with other people, has greater benefits. When you do, they are likely to smile back at you, and that is guaranteed to lift your spirits!

Hug someone you care about.

Physical affection is linked to increased levels of oxytocin, also called the ‘love’ hormone, which has mood-lifting and stress-reducing effects. Apart from these lovely physical benefits, hugging gives you emotional support that comes from connecting with someone you care about.

Dress up.

Casual wear may equal comfort, but it’s also the dress-code of the depressed, say British scientists. To feel good fast, reach for the opposite type of apparel. According to one study, a majority of women reach for a favourite dress on days they’re feeling happy. So for an instant perk-up, put on that outfit you only wear during special occasions. A quick glance in the mirror will help your mood improve.

Do someone else a favour.

By helping others, you are also helping yourself. Numerous studies show that people who regularly volunteer tend to report higher levels of happiness. Even smaller acts of kindness, such as buying your officemate a coffee or assisting an elderly cross the street, can make a big difference in your happiness level. For bigger happiness boost, aim to perform several acts of kindness every day.

Socialise.

Be sure to spend at least an hour catching up with friends, co-workers, neighbours, and family. Keeping in touch with these people has a great impact on your mood and happiness level. In a survey conducted by Gallup researchers, it was found that the more time people spent interacting with others, the better they felt.

Try any of these simple techniques to boost your mood and let us know if you find it effective.