Most of us have hit a bump before — after all, life isn’t always rainbow and butterflies. Having a low mood is more than normal and can happen for countless reasons. The great news is that there are plenty of natural ways to boost your mood.

When your mood changes and the negativity comes creeping in, you can hit a temporary low. Symptoms of low mood can include anything from reduced energy levels to sadness, worry, and even anger.

There are so many factors that interplay when you go through a bad mood “moment” — which is a combination of psychological, societal, as well as biological reasons. 

Because of this multifaceted influence on your mood, making holistic changes to your lifestyle, in particular, can potentially lead to an improvement in your mood.

Since we can all use more sunshine in our lives, especially now that the cold winter months are upon us, let’s go over some natural ways to boost your mood. So, put up your rainy-day sweater and practice flashing that beautiful smile of yours.

 

1. Try Laughter Yoga

 

Laughing is a physiological response that’s widely acknowledged to have psychological benefits. Although there are many different theories as to why we laugh and whether it’s just a physical manifestation of repressed motivations or a reinforcement of self-esteem, its impact is undeniable. [1]

The benefits of laughing are apparent in improving depressive symptoms, anxiety, and even stress. [1]

And we're sure you’re familiar with the well-known phrase “laughter is the best medicine”  — which was coined as a result of laughter playing a role in “healing” us. This ability, as a matter of fact,  prompted an Indian doctor to start laughter yoga in the mid-90s. 

If you haven’t tried yoga yet, you absolutely should. But this particular type of yoga is about deep breathing exercises and playful laughter. There are lots of videos online that you can watch for guidance — it’s a beautiful way to naturally boost your mood and find peace.

If you’re more of a need-to see-this-first-hand kind of person, find a local group at www.laughterassociation.com and go have some fun.

 

2. Random Acts of Kindness

 

It’s interesting how one of the best ways to boost your mood does not center around you.

Research shows that by doing things for other people you stop fixating on your personal worries, which can improve your mood. It has even shown benefits in toddlers from acts of altruism. [2]

And it doesn’t matter whether it’s just a small “thank you” or a passing smile. Even a simple kind gesture can do, such as planting some flowers for your friend or neighbor. There are so many trivial things that can have a vast impact. Here are some more suggestions for you to comb through: www.randomactsofkindness.org.

You should also consider volunteering, as it provides a new environment and an opportunity to meet people. Activities with a deeper goal, such as raising money, awareness, or helping others for a particular cause, can help you too.

While it may sound a little strange to consider if you’re feeling low, the truth is that when a group of people all work for the same outcome, it may help re-organize your thoughts. And while you’re at it, you can build new social relationships. [3]

A large-scale study suggests that volunteering can potentially benefit mental health by providing a favorable impact on depression, life satisfaction, and well-being. [3]

The simplicity of it is what makes it beautiful. By making adjustments to your routine, you can find this easy and natural way to boost your mood — simply by showing up for others.

 

3. Don’t Forget Your “Me Time”

 

Rest is an imperative element of physical and mental health. [4] The activity of resting does not necessarily mean idleness, but rather an activity that’s personal to you and involves a change from a previous state.[5]

Not all personal activities fit the description though — like scrolling through social media, which may not be truly restful. Avoid activities that trigger insecurities and have you striving for the impossible.

There are plenty of other activities to choose from, be it reading, listening to music, or watching a movie. Physical activities are a particularly good choice and include yoga, stretching, gardening, or walking.

Sometimes “me time” is simply allowing yourself to spoil yourself for once. Whether that means going for a relaxing massage or paying a visit to the nail salon, focus on yourself.

Of course, simply doing nothing is an option as well if it gives you a moment of peace and clarity — naturally boosting your mood for you.

 

4. Watch Your Gut Health

 

The microbiota-gut-brain axis is a rapidly growing area of research that’s concerned with gut bacteria and other microorganisms. It also plays a role in their communication with the body’s immune system, hormonal system, and nervous system — consequently influencing the brain.

Consuming foods that are traditionally fermented such as kimchi, sauerkraut, kombucha, and kefir can provide a whole range of beneficial microorganisms to the gut. [6]  Adjusting your diet can mark a very natural way to help boost your mood.

Around 90% of your feel-good neurotransmitter, serotonin, is, in fact, manufactured in the gut, so have a go at trying some new fermented foods and come up with some fun recipes for them.

As an alternative to fermented foods, you can also try taking a supplement to promote your gut health. There are countless different types of gut supplements out there, including probiotics,  prebiotic fiber, and synbiotics.

 

5. Eat Good Mood Foods

 

The foods that we eat and the way that we eat can influence our mood. This rings a bell for most of us, as we’ve all been “hangry” before. Want to find a natural way to boost your mood? Find foods that don’t take you on an up-and-down whirlwind of your blood sugar.

Drops in blood sugar can trigger rises in cortisol, which is your stress hormone. And when you consume refined carbs or soft drinks, your mood rollercoaster will take a wild turn. So what can you do?

Opting for whole grains and sufficient protein in your diet can help temper blood sugar peaks and troughs and therefore improve mood. [7]

If you want to find a way to naturally boost your mood, try consuming a variety of micronutrients that support neurochemicals related to mood. 

You can find B vitamins, for instance, in many whole grains, green leafy vegetables, meat, fish, nuts, and seeds. B vitamins are important as they’re required for the synthesis of the neurotransmitters serotonin, noradrenaline, and dopamine. [8][9] 

And you’ve guessed correctly, these three neurotransmitters play crucial roles in the regulation of mood, energy, and the reward system.

 

6. Keep a Gratitude Diary

 

Getting your thoughts on paper and out of your head can be a quick and effective strategy to lift your mood. Counting the blessings in your life and focusing on the positive side of things is the angle you want to look from. It’s all about perspective.

Positive psychology is a large and growing area of research, with some reported benefits including having fewer physical symptoms, showing improved biological pathways — such as inflammation, and developing better interpersonal relationships and quality of life. [10]

Whether you take note of something that’s bothering you, or you’re trying to answer a set of positivity-focused prompts, getting your thoughts in front of your eyes is the first step in the right direction and can boost your mood naturally.

Write down all the things you’re thankful for or think about what someone else did for you. It’s a good idea to simply write down what comes to mind and then structure your ideas. 

Whether you prefer paper or a laptop, getting your ideas out may help organize your thoughts and provide a different perspective.

 

7. Enjoy the Great Outdoors

 

What better way to naturally boost your mood than to spend time outside enjoying nature, Earth’s beautiful greenery, and the vast blue ocean?

Research suggests that nature and green space can take on a protective role for your mental health, as they can have a positive impact on you. [11] A recent study also found that spending at least 2 hours (or 120 minutes) a week in nature was linked to good health and well-being. [12] 

And it doesn’t matter whether you knock it out in one stretch, or take several 20-minute walks each day to hit your 2-hour mark.

Physical activity is also a well-documented benefit for stress reduction and affects depression and anxiety. [13] On top of that, it’s one of the most natural ways you can possibly boost your mood.

It’s definitely a good idea to factor in some outdoor physical activity every day and perhaps try and plan to meet with a friend, so you can talk about what’s new with you.

 

8. Don’t Dwell on the Past

 

If you’re experiencing a low-mood phase, more often than not it’s triggered by a past experience that you can’t shake. An experience that hurt your feelings, a situation that overwhelmed you, or someone that left you hanging — and that’s not going to do much for your mood.

By dwelling on the past, you’re limiting your ability to move on — the ability to move forward. We all come with our own baggage, whether that’s a fancy Gucci tote bag and an elegant four-wheel suitcase or a set of beat-up chests that have seen better days. 

Life is a rollercoaster of experiences and emotions — c’est la vie.

While it’s hard sometimes to let go of old grudges and negative experiences, it helps us focus on the present and build a future. 

Traumatic experiences can cause an overwhelm of emotions, ranging from sadness to confusion to agitation. [14] But that doesn’t mean you’ll always feel that way. Human beings are resilient and so are you. 

Sometimes talking to a certified mental health professional can do the trick and help lift that weight off your chest. But oftentimes, it’s not a deep-cutting event, but rather a feeling that you can’t get past right away.

Always remember to take a deep breath and keep your eyes on the prize — your present, not your past.

 

9. Activate Your Senses

 

Looking for an easy and natural way to boost your mood almost instantly? Try activating your senses and you’ll likely get there very fast. 

Studies indicate that our sense of smell, for instance, is influenced by personal experiences and that odors can trigger emotions, all while walking us down memory lane. [15]  When we perceive an odor, a variety of neurons are activated at once and a message is sent to our brain for processing. [16]

A number of odors are known to have a positive effect on mood, can help you relax, and allow you to tap into your coveted inner peace. 

One of these influential scents is lavender, which has been studied extensively for its potentially therapeutic properties. [17] From impacting your nervous system to helping you relax to improving your mood, lavender has a long list of possible benefits. [17]

With that being said, try some essential oils or some scented candles that help you flip your mood switch. But don’t stop there. Try tapping into your other senses too. 

Playing soft and slow music can aid with relaxation as well and can soothe your psyche. [18] Listening to music and activating your sense of smell might just be the magic recipe you’ve been looking for. 

 

10. Find Your Purpose

 

Human beings don’t like to wander about life aimlessly. We’re goal-oriented beings and do best when we know what we want in life. Better even if we know how to get there.

But whatever that goal might be, what it does is give you a sense of purpose. A sense of doing something for a reason, something with meaning.

For some, it’s our careers, the sense of helping others and serving communities in need. That sure is a great way to naturally boost your mood any time of day. Asking your why and knowing the answer.

For some, it’s our families. Being the parent our kids need us to be and a spouse that’ll catch you when you fall. Family gives us purpose and direction.

For some, it’s giving back to others — whether you’re helping to feed the homeless or you’re volunteering at an animal shelter, you have a why and it’s fulfilling. Knowing your path in life can bring you happiness. You’re meant for something, after all.

 

So, Which Way is Going to Boost Your Mood?

While a low mood often passes quickly, know that if these feelings continue to linger or persist over a period of time then it’s best to talk to a healthcare professional to support you. Your health is important, so let’s take care of it.

There are many ways you can get out of this rut and find a natural way to boost your mood. And we’re here to support you along the way. Find out more about what you can do for your health in our Health Hub.

 

 

 

 

 

References:

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  1. Layous K, Nelson SK, Oberle E, Schonert-Reichl KA, Lyubomirsky S. Kindness Counts: Prompting Prosocial Behavior in Preadolescents Boosts Peer Acceptance and Well-Being. PLoS One2012; 7. DOI:10.1371/journal.pone.0051380.

  1. Jenkinson CE, Dickens AP, Jones K, et al. Is volunteering a public health intervention? A systematic review and meta-analysis of the health and survival of volunteers. BMC Public Heal 2013 131 2013; 13: 1–10.

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  1. Gangwisch JE, Hale L, Garcia L, et al. High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative. Am J Clin Nutr 2015; 102: 454.

  1. Mitchell ES, Conus N, Kaput J. B vitamin polymorphisms and behavior: Evidence of associations with neurodevelopment, depression, schizophrenia, bipolar disorder and cognitive decline. Neurosci Biobehav Rev 2014; 47: 307–20.

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  1. Heshmat, Shahram. “6 Ways Music Can Lift Your Mood.” Psychology Today, 14 December 2021, https://www.psychologytoday.com/us/blog/science-choice/202112/6-ways-music-can-lift-your-mood. Accessed 6 January 2023.

 

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