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Everyone has times when they don’t feel their best. Whether you are struggling with a low mood, anxiety, stress, or just alack of motivation, it’s tough to feel good when you’re not quite at 100%. This can leave you wondering how to feel better mentally.
Whenever you are down or stressed, it can be helpful to look for things you can do to make yourself feel better quickly. While there are things that are simply outside of your control, there are lots of actionable steps you can take to seize control andboost your mood. Here’s how to make yourself feel better starting today.
Take a Break
Sometimes just walking away from something for a few minutes can help when you’re feeling stressed, overworked, burned out, or exhausted. Step away from what you are working on and give yourself some time to think about something else.
Researchers have found that even taking short breaks can help improve your ability to pay attention.
One study compared people who took a short, five-minute break to those who did not get a break. Those who took a break engaged in a variety of activities including listening to music and sitting quietly. The results showed that those who had taken a break performed better on tasks that required sustainedattention.
Go for a Walk
The Centers for Disease Control and Prevention (CDC) recommends that adults over the age of 18 get at least 150 minutes of exercise each week. Getting out and moving for a little more than 20 minutes a day is not only good for your physical health and longevity, but it’s also a great way to feel better in the here and now.
Physical activity is linked to reductions indepressionand improved mood, so a quick walk around the neighborhood can be a good way to start feeling better right away.
In addition to reaping the benefits of exercise, being outside in nature can also provide mental health benefits as well. One study found that participants who spent time walking in a natural environment reported lower levels ofrumination.So if you want to clear your head and feel better, head for the nearest green space such as a park or nature trail.
Crank Up the Music
Listening to music can be an enjoyable experience, but there is also evidence that music haspsychological benefitsincluding having an influence on your moods. One 2013 study found that listening to upbeat songs could improve happiness and boost mood relatively quickly.
The next time you’re feeling down, break out your favorite playlist of catchy, upbeat, motivational music for a quick mood boost.
Do Something Nice for Someone Else
Helping others, often referred to asprosocial behaviors, can also be a great way to feel better right now. Whether it’s helping out a neighbor, assisting a friend, or volunteering for a local organization, doing good for others can leave you with positive emotions that researchers have dubbed a “warm glow.”
If you are looking for a way to generate some good feelings, think about things that you can do to help your friends, family, neighbors, or community. A few ideas you might want to explore include:
Research even suggests that prosocial behaviors and generosity are linked to a number of mental health benefits including increased happinessand decreased mortality.
Talk to a Friend
When you are feeling stuck in a negativemindset, sometimes just spending a few minutes chatting or texting with a good friend is enough to put you in a better state of mind. Social support is a key factor in emotional well-being. Research has found that lack of social support is linked to a number of negative outcomes including increasedlonelinessand decreased resilience to stress.
When you want to feel better fast, reach out to a close friend or loved one who can listen, offer advice, or just share some laughs.
Plan Something
According to one study, researchers found that people who are able to balance living in the here and now with planning for the future are more resistant to negative moods and resilient in the face of stress.The study looked at two different ways of managing stress: mindfulness and proactive coping.
Mindfulnessinvolves living in the moment, while proactive coping involves planning for things as a way to minimize future stress. The results showed that making plans for the future was helpful for managing daily stress, but it was best used when coupled withliving in the present.
Such findings suggest that it’s important to find joy in the moment and that when you are struggling to cope, thinking about things that you want to do in the future can help you manage difficult feelings and stressful moments.
Simple Ways to Make Yourself Feel Better Fast
Keep in Mind
Everyone faces moments when they are feeling stressed, unmotivated, or unhappy. There are many different ways to feel better, but it is important to figure out what works best for you.
Peace of Mind: How to Find and Keep It
8 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ.Nature experience reduces rumination and subgenual prefrontal cortex activation.Proc Natl Acad Sci USA. 2015;112(28):8567-8572.
Park SQ, Kahnt T, Dogan A, Strang S, Fehr E, Tobler PN.A neural link between generosity and happiness.Nat Commun. 2017;8(1):15964. doi:10.1038/ncomms15964
Poulin MJ, Brown SL, Dillard AJ, Smith DM.Giving to others and the association between stress and mortality.Am J Public Health. 2013;103(9):1649-1655. doi:10.2105/AJPH.2012.300876
Harandi TF, Taghinasab MM, Nayeri TD.The correlation of social support with mental health: A meta-analysis.Electron Physician. 2017;9(9):5212-5222. doi:10.19082/5212
Polk MG, Smith EL, Zhang L-R, Neupert SD.Thinking ahead and staying in the present: Implications for reactivity to daily stressors.Personality and Individual Differences. 2020;161:109971. doi:10.1016/j.paid.2020.109971
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