How to Improve Your Mood and Feel Better Fast

how to improve your mood

Let’s face it: It’s easy to feel down.

The stress of modern life can seem inescapable at times. There’s no shortage of things that can contribute to a bad mood. We all have to deal with work deadlines, household chores, and personal conflicts.

Today’s world is so chaotic that more people feel stressed than ever before. In fact, 79 percent of Americans feel stress frequently during the day.

If you’ve been feeling down lately, this article is for you. The following list is sure to give you a mood boost whether you’re stressed, tired, sad, or all of the above.

Read on to discover a complete guide on how to improve your mood and feel better fast.

Give Back

Are you looking for a mood boost? You might want to consider helping someone else lift their mood. Not only do you get the satisfaction of helping others, but helping the less fortunate can also open your eyes to the beauty of your own life.

Studies show that people who volunteer are more likely to feel happy and healthy. Researchers from the University of British Columbia split inner-city 10th-grade students into two groups. One group volunteered for 10 weeks while the other group went on a waitlist.

The results showed that volunteerism is a surefire way to experience improved mood. The volunteer students also had lower cholesterol and better mental health.

Of course, you don’t have to spend all your time giving back. Join a charity group or volunteer organization and give back as often as you can to feel great fast.

Opt Outside

It’s no secret that Americans spend a lot of time indoors. People have to deal with an eight-hour workday to evening responsibilities. It only makes sense that a good chunk of most people’s days is spent inside.

You might not be aware, however, of the health benefits of going outside. The sun’s rays provide people with vitamin D.

Vitamin D can help boost your mood and minimize psychological distress. It can even help people overcome depression and sleep better.

It can be hard to find time to enjoy the great outdoors. But as little as an hour per day is enough to leave you feeling great.


Have you ever heard of a runner’s high?

Runners don’t have some magic potion that enhances their mood. What they experience is a release of endorphins.

Exercise is one of the most effective ways to improve your mood. A few minutes of exercise each day can reduce anxiety, minimize stress, and help with depression.

Exercise doesn’t just make you feel better. It also makes you look better. Weight loss and strength training can improve your self-confidence.

So no more excuses. Get off the couch and work up a sweat to improve your mood.


The last thing you may want to do is socialize when you’re feeling blue. It’s understandable to want to spend some time alone after a long, hard day.

However, socializing for even a few minutes can leave you feeling happy and ready to conquer the world. Socialization has numerous health benefits. It can help with mental health, depression, and even preventing dementia.

Talking to someone when you’re experiencing problems can be a breath of fresh air. You don’t even need human interaction. Hanging with a dog, cat, or another pet can boost your mood.

Are you looking to be more social? Consider joining a club, after-work hangout, or sports league. You can even go on social media to find in-person meetups and support groups.

Eat Well

Have you ever regretted eating fast food? Yes, that juicy burger looked delicious. But it also left you bloated, tired, and ready for a nap.

There’s no denying that fatty foods are detrimental to your health. Many people are unaware, however, at just how harmful bad food can be to your mental health.

Unhealthy foods and beverages can increase the risk of depression, fatigue, and low self-confidence. The short-term benefits of giving into cravings aren’t worth the long-term results.

That’s not to say you can’t enjoy the occasional cheat meal. Try to stick to a balanced diet and avoid deviating too far from your diet. A healthy diet leaves you feeling and looking great.


It’s more difficult to find an outlet for self-reflection than ever before. The digital age has brought with it constant distractions. Smartphones, digital streaming, and social media are all tough to tune out and avoid.

Turn off your devices if you really want to feel better. Taking time for yourself is one of the most effective ways to experience a mood boost.

Whether you spend time seeking spiritual guidance or religious teachings, the end result is the same. Spiritual and religious practices reduce depression, anxiety, fear and more.

Are you looking for an outlet to reflect? You can join a local organization, church, or religious service.

You can also find peace by practicing daily meditation. Yoga is also a popular outlet for people to connect their soul, body, and mind.

Listen to Music

The poet Henry Wadsworth Longfellow once said, “Music is the universal language of all mankind.”

This iconic quote still resonates more than 100 years later. Music has the power to make you feel deep emotions.

Have you ever heard a sad song immediately after a breakup? What about an upbeat song after winning a big competition? Music serves to heighten our emotions and experiences.

A 2012 study in the Journal of Positive Psychology showed the benefits of listening to music. During the study, researchers encouraged participants to improve their mood. The results showed that participants who listened to upbeat music experienced a mood boost within two weeks.

The lesson? Jam out to your favorite tunes if you’re feeling down.

How to Improve Your Mood

There’s no shortage of teachings on how to improve your mood.

Go outside, exercise, and listen to music. Eat right, help others, and take time to reflect. Follow these tips to feel better, boost your mood, and take on the world.

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