Ever have a day where you feel tired, low on energy, and you’re in a bad mood? Yeah, when I feel like that I don’t even want to leave my bed. Imagine feeling that way AND you have to try to be productive at home or at work. You may be tempted to rely on quick fixes like energy drinks or alcohol, but we both know that those are not healthy options. Instead, learn how to boost your mood and energy quickly and naturally. Opting to do this will not only help in the short term but also in the long term!

How to boost your mood and energy quickly

Have you ever been stressed out, irritable, or even cranky, and no matter what you do your mood won’t change?

Perhaps it’s been a stressful day at work, a fight with a friend, or even just an off day.

Fortunately, there are things within your control that you can do to improve your mood.

In this blog post, we will explore effective strategies to help you feel better, instantly, and naturally.

By incorporating these activities into your life, you can improve your overall well-being, energy, and mood.

1. Get outside and walk around the block

Hit the afternoon slump or just tired? Go outside and get sunlight!

In a recent podcast about optimizing sleep, I learned how important it was to get sunlight exposure within 30 minutes of waking up.

Sunlight is critical to our mental and physical health. In the winter, it’s especially critical that you get natural light exposure otherwise there’s a higher risk of developing seasonal affective disorder (SAD).

In addition, when you’re feeling tired, sluggish, or low on energy and want a quick mood booster, then go outside and get sunlight.

What’s even better is to go for a walk.

By walking and getting sunlight you will boost dopamine and endorphins, two key neurochemicals responsible for boosting mood.

If you’re short on time a quick 5-minute stroll will have the same effect.

2. Make time for exercise

One of the most effective ways to boost your mood is to exercise!

Regular exercise has been shown to improve mood and reduce symptoms of depression and anxiety.

Since physical activity helps your brain release endorphins, known as “feel-good” chemicals.

Endorphins act as natural mood enhancers, reducing stress and boosting feelings of happiness.

In a recent study, they found that exercise is equivalent to a low-dose antidepressant!

Imagine getting all the benefits of medication without any side effects.

Here’s the motivation you need to get off the couch and get some moderate-intensity exercise.

You can also consider incorporating activities like yoga or tai chi, which promote relaxation and mindfulness.

Short on time?

Put some upbeat music on and dance for 5 minutes to your favorite pop song!

3. Listen to upbeat music

Music can give more than one of your happy hormones a boost.

Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain.

But if you enjoy music, simply listening to anything you enjoy may help put you in a good mood. This positive change in your mood can increase serotonin production.

You may also experience an endorphin release while performing music, especially in a large group. For example, a 2016 study found that choir members experienced increased endorphin release during rehearsals.

So join a band, bust out your favorite instrument, or sing out loud! You’ll feel an instant boost in your energy!

4. Give someone a hug

Wondering how to boost your mood and energy quickly?

Get a hug!!

Hugging lowers our stress hormones and stimulates oxytocin, a bonding hormone in our body that has positive effects on our mood.

You can also reap the same benefits by massaging your forehead, hands, and neck.

Self-massage has been shown to decrease heart rate and reduce the stress hormone cortisol in our systems.

5. Take a cold shower

Although luxurious bubble baths feel relaxing, sometimes a 10-minute shower can do the same trick.

Instead of taking a warm shower, take a quick cold shower!

Sound weird?

Taking a cold shower is a fast way to boost our mood because cold water releases endorphins and reduces stress hormones.

As a result, you feel refreshed both physically and mentally.

6. Watch a funny video

Need a quick mood and energy booster?

Then watch a funny video or listen to some comedy.

Laughter is a great way to increase dopamine and endorphins in your brain. As a result, your stress will lower and you feel happier.

Wondering how to boost your mood and energy quickly?

Watch my favorite SNL skit!

And according to the Mayo Clinic, laughter also increases oxygen to our bodies and cools down our stress response system, resulting in a positive, relaxed feeling.

So the next time you’re in a bad mood, try pulling up some of your favorite SNL skits on YouTube. You’ll feel a lot better in 5 minutes or less.

7. Get a good night’s sleep

Have you ever noticed that you are cranky and more irritable when you don’t get enough restorative sleep?

Lack of sleep can cause irritability, fatigue, and even depression!

To ensure that you get 7-9 hours of uninterrupted sleep each night you can follow some of my beauty sleep tips:

• Make your sleep environment comfortable, dark, and cool to promote restful sleep.
• Go to bed and get up around the same time every day.
• Decrease caffeine intake, especially in the afternoon and evening.
• Have a healthy snack guaranteed to help you sleep.
• Avoid electronic devices before bed, as the blue light emitted can disrupt sleep patterns.

Tired and fed up with sleepless nights?

Learn how to banish your sleep problems and wake up feeling refreshed once and for all!

8. Hang out with a friend

Our friends and support system are integral to our physical, emotional, and mental health.

Next time you find yourself tired or low on energy, call a friend.

It’s not surprising that friends and family can help boost your mood and provide emotional support.

Try your best to surround yourself with supportive and uplifting individuals who contribute to your overall well-being.

Curious about how to make friends as an adult? I have 14 expert tips for you to try!

When you’re with your friends, try doing the following:

• Engage in meaningful conversations
• Share experiences
• Plan fun activities together

Remember that strengthening your social connections can help reduce stress, enhance happiness, and provide a sense of belonging.

9. Free write in your journal

Writing your thoughts and feelings down can boost your mood by helping you to process your emotions.

Think of your journal as your free therapist.

Taking 10 minutes to free write and express all your thoughts and feelings does wonders for your mood and energy levels.

10. Paint, doodle, or make some art

Remember when you were a kid and you had fun painting, coloring, or doing arts and crafts?

When you pursue your creative side, you are naturally allowing yourself to process thoughts and feelings.

Creative pursuits can help reduce stress and anxiety and increase self-esteem.

Don’t worry about making something beautiful to show; the process is what matters.

You can also try art journaling!

Wrap-up

Boosting your mood and energy quickly and naturally is possible with a holistic approach.

It starts with you setting some time aside to practice self-care and engage in some type of activity to feel better.

Little things like getting some exercise or sufficient restorative sleep help you feel better on a daily basis.

If you’re short on time, try some journaling, watching a funny video, doodling, or getting a hug!

Most importantly, focus on cultivating healthy social connections since your friends and family are critical in helping you feel better instantly and sustainably.

Remember that with the right approach, you can feel better and improve your mood quickly and instantly.

What do you do to get a quick mood booster? What are your go-to mood and energy booster? Tried any of the tips in this article? What worked well and what did you find less helpful? Please share your stories and comments below.