7 Ways to Uplift Your Mood

Written by Eric C., MA., PhD Candidate

Audio version available | Click here


“Life is like riding a bicycle. To keep your balance, you must keep moving.” ~Albert Einstein

We all have bad days. Have you ever had the kind of day that makes you think, “What is it all about?” We might start questioning our jobs and even our lives. Pretty soon we find ourselves spiraling into sadness. It is important not to get stuck in a whirlpool of negativity. Always keep moving forward because tomorrow will be a better day.

Here are 7 ways to uplift your mood:

1. Acknowledge your feelings
Start by asking yourself on a scale of one to ten how bad do you feel? Accept where you are emotionally. Don’t resist how you are feeling. Denying your feelings only keeps you in the current mental state. It might even make it worse. Think of denial as a dam that disrupts the flow of a river. In order to process how you feel you must remove the mental dam before you can move forward.

2. Don’t catastrophize
When we feel like we have done something wrong we may begin to imagine the worst possible outcome.  For example, perceived rudeness by your employer can easily be catastophized into thinking you are about to be fired. Take a moment to reframe your thinking. Acknowledge that perhaps your boss is having a bad day and his or her actions are not personally directed at you. Stay in the moment and don’t let your happiness be sabotaged by a need to predict the future.

3. Stop ruminating
It is important to avoid replaying negative images or scripts in your mind. It is pointless to keep telling yourself you should have acted differently or you shouldn’t have said this or that. You can not travel back in time to change the past so why dwell on what cannot be changed? Accept the day as it occurred and remember that you did your best. And, no matter what anyone says, your best is ALWAYS good enough. Again, stay in the moment. Life is full of lessons. Don’t beat yourself up over perceived missteps. Learn from your mistakes and move on.

4. Reach out to others
Don’t isolate yourself after a bad day. When we are having a tough time, we might want to close off and avoid people. It is important to know the difference between healthy alone time and complete isolation. Talk to someone that cares about you. It helps to get someone else’s point of view. By sharing with others what you are going through you can be reminded that you are not alone.

5. Make a list of what makes you happy
Take a moment and write down 5 things that make you happy. As you make the list, visualize the happiness you feel when you experience the things you are listing. You will be surprised how much better you feel when you get to the bottom of the list. If you decide to do this please feel free to share your list in the comments section below!

6. Treat yourself
After a hard day it is important to be kind to yourself. Treat yourself to something nice. This does not mean to go buy yourself some new material possession. Self-kindness can take many forms. It can be a long hot bath or a long walk. Do something nice for yourself!

7. Let’s hear from you
What would you like to add to this list? It is always nice to hear thoughts and reflections from my dear readers!

If you found this post to be helpful or interesting please remember to like, comment and share.

Best wishes,
Eric


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98 responses to 7 Ways to Uplift Your Mood

  1. Nina says:

    I would like to add getting enough sleep. Sometimes, we are more likely to feel irritable and we get tired easily when we don’t get good sleep. I always feel more positive and energized when I get 7-8 hours of sleep. ☺

    Liked by 6 people

  2. Ochman says:

    I particularly love the ‘reach out to others tip’. I however practice reaching out to others who need to be reached out to. By so doing, I realise that I am not alone in my situation and I feel better that someone has been blessed by my reaching out to them,

    Liked by 8 people

  3. Hello Eric. Great post. I struggle with number 3! I go over and over things in my head, if I feel I have made a wrong decision or have upset someone. I am a believer in that our feelings are never wrong or right -they are part of us…we feel what we feel because it’s natural – It is how we manage these feelings that counts…It’s just sometimes difficult to manage them in a way want to! I like the last line of number 3: Learn from your mistakes and move on.
    Very refreshing post. Thanks for sharing 🙂 Carly

    Liked by 5 people

  4. templekitty says:

    Number 3 is a big one for me. I actually did number 5 a few weeks ago and ended up creating a self-care box with things in that make me happy or smile looking through or engaging with them.

    Liked by 3 people

  5. poet1999 says:

    I will like number 5 with the list of things that make me happy 🙂
    1. Writing
    2. Talking to people that I love
    3. Spending time in prayer/Bible reading
    4. Working out
    5. Lying down doing absolutely nothing (it relaxes me)

    Liked by 4 people

  6. I do a BODYCOMBAT workout class and punch out all negative feelings. Exercise in general always does the trick for me. It’s just a matter of actually making it to the gym. But once I am there, my mood always gets better.

    Liked by 4 people

    • MakeItUltra™ says:

      Thank you for the comment Giovanna! I am a huge fan of kickboxing workouts too! ✨

      Liked by 1 person

  7. boomergirl47 says:

    It’s important for me not to run away from the feeling. Observing it helps me not to get sucked in. I’m not the emotion, I’m just experiencing it. All 7 tips were excellent. The worse thing to do is kick yourself when you’re already down. Exercise helps too. Gets me out of my head.

    Liked by 4 people

  8. This field was intentionally left blank says:

    Thank you! I needed this today 👏🏼👏🏼😊
    ~The Silent Wave Blog writer/Laina 🌟🌟

    Liked by 2 people

  9. This post came just in time! Corporate life has had me down and it’s tough to stay focused on the happy sometimes. I’m a fan of writing and listening to some great, mellow music to uplift my spirits.

    Liked by 3 people

  10. Ally says:

    A workout never fails to lift my mood. There’s something satisfying about lifting heavy things and the endorphins are a plus 🙂

    Liked by 1 person

  11. Indeed. But sometimes it’s hard to fight with mind. I myself try to involve in more works, creativity and try to do exercise. I found myself when i am best in routine every day –
    Creativity
    Jobs done
    Exercise
    And healthy foods. But continue keeping balance or following as per schedule is tough job.

    Liked by 1 person

  12. Chrysolyte says:

    I want to Thank You. Today this is exactly what I needed. The confirmation of what I do that’s not beneficial to my progress. Ruminator, Isolation and making a List of things that make me Happy!!!

    Liked by 2 people

    • MakeItUltra™ says:

      I am so glad it helped and thank you for your comment! Have a great weekend and start your list😀✨✨✨✨

      Liked by 1 person

  13. In this world we live in we need all the help we can get to lift out mood . Great tips One thing I like to do is just remember if I have a bad day I know there is someone else that is having a worse one, so count your blessings because it could always be worse.

    Liked by 3 people

    • MakeItUltra™ says:

      Very true! Thank you so much for reading and for your comment! Have a great weekend ✨

      Liked by 2 people

  14. Thank you! I really appreciate how you make it easy to follow and utilize the steps you’ve found helpful in uplifting and Self-awareness ❤ . It's refreshing.

    I particularly like your tip on stopping ruminating – that one really helps me, and it's a continual practice. A few other things that help me to uplift my mood:
    Exercise (especially running)
    Breathing – even just 3 deep breaths
    Meditation
    Having a good laugh.

    Thanks again, and many blessings to you,
    Debbie

    Liked by 3 people

    • MakeItUltra™ says:

      Thank you for the positive feedback and for sharing these helpful tips Debbie! ✨

      Liked by 1 person

  15. KJ Smith says:

    Number 3 – Great point! And Number 5 – my list of Smiles is always growing! Thank you for this post.

    Liked by 1 person

  16. This is probably off topic but related, how do you overcome panic attacks? I’ve always had to hold onto another human being, physical contact a baited the attack quicker. What other solutions do you suggest?

    Liked by 2 people

    • MakeItUltra™ says:

      There are many approaches to panic attacks such as deep breathing, counting your breath or describing shapes and colors that are visible in your immediate area. All of these are intended to bring the mind back to the frontal lobe (the solution center of the brain) and away from the amygdala (the fight or flight center). I believe these strategies can be effective however this is still just symptom management. The Mind Map System that I use in my practice addresses and dismantles the ’cause’ of the panic attacks. From my experience as people begin to uncover the root cause of the panic attacks they experience them less. Think of symptom management of panic attacks similarly to using a bandaid. The Mind Map is like deep surgery.

      Liked by 2 people

      • Thank you very much. I appreciate your answer. I rarely get panic attacks now, and it’s always related to being smothered as a child. I know this, can’t understand why it continues. Pretty sure I’ve resolved all the issues from then. Again, thank you so much. You seem very caring and warm. I appreciate that too.

        Liked by 1 person

  17. Taking time out to walk in nature has always helped me. Also, taking control of my thoughts and turning the channel in my brain towards the positive has been necessary as well.

    Liked by 3 people

  18. Great insight! When I’m down, I try to find a song. It instantly takes my mind off of what I’m going through and sooner than later I find myself dancing. Who can be angry when dancing? 🙂

    Liked by 1 person

  19. So much of this rings true with me. I spend a lot of my time both at work and as a volunteer ensuring that people and children feel included & valued. Over the past few weeks, I’ve realised it’s ok to invest in my own wellbeing as much as others’. Self acceptance and giving myself guilt-free time outs has done wonders for my physical and mental health.

    Liked by 2 people

  20. Thank you for your post – read this at just the right moment. Have spent all weekend ruminating about something that happened on Friday. What’s helped me? Doing the gardening – very calming. Exercise – always lifts my mood. And hugging the people who love me for who I am, not what I achieve. Very best to you.

    Liked by 1 person

  21. Great tips. I agree with a few other responders that it’s crucial to find something you really enjoy, such as being creative or working out. And then make yourself do it even if you’re not the in the mood! Always takes your mind off the rubbish stuff.

    Liked by 2 people

    • MakeItUltra™ says:

      Glad this helps! And thank you so much for your comment✨

      Like

  22. anne leueen says:

    Great tips! I like the “don’t catastrophize”. That is such a good one. And thank you for adding “treat yourself” we( or maybe just me) do not do that often enough after a bad day.

    Liked by 1 person

    • MakeItUltra™ says:

      You are not alone Anne! Thank you for commenting 🙂

      Like

  23. This is very insightful read. 🙂 I don’t understand why I struggle with number 3 because although I stop ruminating, the unpleasant events just keep on reappearing—triggered by people who had been hard on me perhaps. 😦

    On the other hand, I have read a part from Jennifer Niven’s All the Bright Places and the characters there like to write the wonderful things on paper then post it on the wall while they crumple the papers with negative things written on it.

    Liked by 1 person

  24. racheblue says:

    Great post, thank you! Some super helpful ideas there. We truly are our own worst enemy at times huh with our constantly self-critical thoughts. Funny humans!

    Here’s my ‘5 things that make you happy’ list:
    1) Singing, loudly to my Spotify playlists, not caring whether I hit the right notes or if someone can hear me.
    2) Drawing and colouring using my lovely Staedtler triplus fineliners (this is not an advert!)
    3) Spending time with my daughter, watching her draw and listening to her chats are mind blowingly refreshing when I let myself be in the moment with her.
    4) Spending quality time with my partner, even if just for a minute or two. Again, just being in the moment, not thinking about the past or an imagined future, just enjoying each other’s company.
    5) Eating delicious, nutritious food makes my body and me soooo happy. Simple things like warm toast, fresh nettle tea, a delicious green smoothie, mmmmmm, yum!

    Liked by 1 person

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