Put yourself in a better mood. How? Check out these science-based ways to increase positive emotions, decrease negative emotions, and make yourself feel better.
Life isn’t always easy. Sometimes bad things happen, and we find ourselves in a bad mood. At times we make decisions that get us down. Other times we feel bad for no obvious reason. We know we want to feel better…but how? Psychological research has shown us there are ways we can boost our mood. Check out a few of them:
1. Practice gratitude to boost your mood
One of the best ways to start feeling better fast is to practice gratitude. You can write a gratitude journal or a gratitude list. This practice can lead to a quick and fast boost of feeling more positive.
How you treat yourself matters. Treat yourself at least as well as you treat others. Learn self-compassion, being hard on yourself can bring you down. Being gentle with yourself can help you feel better about yourself. When we’re not judgmental of our thoughts, emotions, and behaviors, we treat ourselves better. You can boost self-compassion by writing a self-compassionate letter to yourself. In this letter remind yourself of all your good qualities, and good things you have done, and celebrate by treating yourself kindly.
3. Boost your mood, boost your self-confidence
When we are confident, we are more likely to take action to improve our lives. Being in a better mood can help make that happen. Boost your self-confidence by examining your strengths and positive qualities. Name your strengths and write or record them so you can refer to them during tough times. These don’t have to be big—are you a good cook, good at playing video games, or have a good, creative imagination.
Research suggests we look at our current situation from a time in the future. Doing this can lead to decreased negative emotions and make us feel better (Bruehlman-Senecal & Ayduk, 2015). That can be tough to do, depending on the situation. This suggestion has you think about what you want to do and where you want to be (dream a little, then write those things down). If you’ve experienced a breakup or other negative situation or event leaving you in a bad mood or unhappy, imagine the future you want (remember you are in control). Then write this letter to yourself, but from the future. This letter is from the view that you have achieved all your dreams and are reflecting on the tough time. In this letter praise yourself for all you have accomplished (from what you want to do, want to be, and for your happiness. Tell yourself to “feel better soon”. You recognize how proud you are of all your future self is doing when this challenging time has passed. You might also want to consider a vision board for long-term dreams and goals or even a quick collage for the immediate future (I like pictures, though I know this isn’t for everyone).
5. Notice positive things and watch your mood improve
Numerous studies show that focusing our attention on the positive rather than the negative can improve our well-being (MacLeod, et al., 2002; Wadlinger & Isaacowitz, 2008). For example, if we lose a job, we might say to ourselves: “I am so happy to have my family and friends” or “It was time for me to find something new” or “I deserve better than this”.
6. Positive images can make you smile
Science is great for helping us learn strategies to feel better. But sometimes we just want to look at something funny or cute. (Science suggests positive images do boost our mood.) Sometimes, when we’re feeling down, it can be helpful to let our brain rest, look at cute cat videos or pictures, and just let our mood improve that way.
For quick fixes check out this short article from Psychology Today.
7. Oh, just one more thing to wrap up
If you’re in a bad mood, there are things you can do to feel better. Try these tips. Be gentle with yourself and take your time. Don’t forget to breathe. As a Certified HeartMathTM Trainer and Coach I have programs to guide you to be in control of how you react to your emotions. I can tailor these to meet your needs, we work together. See more information here https://leadnurses.com/programs/
- Bruehlman-Senecal, E., and O. Ayduk. 2015. “This Too Shall Pass: Temporal Distance and the Regulation of Emotional Distress.” Journal of Personality and Social Psychology 108 (2): 356.
- MacLeod, C., Rutherford, E., Campbell, L., Ebsworthy, G., & Holker, L. (2002). Selective attention and emotional vulnerability: assessing the causal basis of their association through the experimental manipulation of attentional bias. Journal of abnormal psychology, 111(1), 107.
- Wadlinger, H. A., & Isaacowitz, D. M. (2008). Looking happy: The experimental manipulation of a positive visual attention bias. Emotion, 8(1), 121.