With the virtually unavoidable stressors of modern life , mood struggles are incredibly common. While one in five people at least will struggle with some form of mood disorder, essentially everyone experiences stress or a bad mood at some point in life.

Ready to let in some positivity? Humans need sunlight, plain and simple. In fact, n early half of Americans are short on vitamin D , which can have a direct impact on your mood.

Studies have found that exposure to sunlight triggers the release of feel-good hormone, serotonin, which is associated with better mood and life satisfaction.

Conversely, lower levels of serotonin are associated with depression and anxiety. Getting outside for just a few minutes each day can go a long way in protecting your physical and mental health. Consider taking your coffee outside in the morning, eating lunch on your patio or balcony, or even simply working by a sunny window.

Several studies have found that walking can reduce stress and anxiety, lower the risk of depression , and boost mood and creativity levels. Even just a few minutes can make a difference.

One study found that just 10 minutes of brisk walking led to an improvement in mood, while some psychologists suggest that a 10 minute walk may relieve anxiety and depression just as much as a 45 minute workout.

Put your phone and computer away, and take some tech-free time to give your brain a little reboot. Sometimes just getting still and quiet is all you need! Need help setting boundaries? Here are a few ways to get started. Stress, anxiety, and depression can all lead to tension in the body.

Stretching can help to untangle and relieve both your physical and mental tension — and can even increase your serotonin levels. Taking just a few minutes to do some simple stretching can be beneficial for your mind and body. Don't feel bad about taking a few minutes to watch a silly SNL skit, scroll a few hilarious TikToks or Instagram Reels, or pull up that meme your friend sent you a week ago that still gets you giggling.

A brief break for genuine joy and laughter is an easy and extremely pleasant way to break up a long task, lower stress, and boost your mood without even leaving your desk.

There's a notable link between mental well-being and tidiness in the home—and there's a similar correlation between the state of your mood and the state of your work environment.

A cluttered and disorganized environment can lead to stress, procrastination, overwhelm, and other negative effects; but a clean, comfortable, and orderly workspace has been found to increase focus ability, mood, and overall productivity.

Giving your setup a quick, organizational zhoosh can also help you feel more in control of your environment, which is one of the barriers to happiness in traditional workspaces. Channel your inner Marie Kondo and declutter your desk , cubicle, craft room, WFH setup or wherever else you get things done.

If you're feeling extra ambitious, tackle your computer desktop and email inbox but start small—set yourself up for success, and don't try to fix it all at once!

Whether you listen to music while you work to tune out office noise or create a certain vibe during the day, this habit can do more than merely make your cubicle a more bearable place to be. A study from the Montreal Neurological Institute and Hospital found a direct link between listening to music and the release of dopamine, a feel-good neurotransmitter that's tied to pleasure of all sorts.

Listening to tunes may not be ideal for times when you're learning a new skill or processing complex information —but for those repetitive daily actions or relatively easy cognitive tasks, go ahead and hit play on the music that helps you get stuff done.

When my office recently went through a remodel, I was forced to move from a spacious, single office into a shared one with my co-worker. Initially annoyed at my loss of privacy, I immediately noticed that my general level of happiness started increasing after the shift.

I like my co-worker and consider her a friend. By sharing an office, we were able to interact easily throughout the day, peppering our productive stretches with breaks to catch up, share stories, or just have a quick laugh together about the ridiculous email that just came through from HR.

Forming positive relationships at work and engaging with those people throughout the day is a fantastic way to make work feel less…work-like. Obviously you can't spend all day hanging out by the water fountain, but finding time to be social throughout the day is easy and accessible.

Who knows—after a quick laugh, catch-up session, or healthy frustration vent, you may even get inspired to jump back into that project you've been putting off with renewed enthusiasm.

Eating well and staying hydrated are crucial for keeping your mood on an even keel throughout the work day. Does that mean reaching for birthday cake and sugary sodas in the breakroom every hour on the hour?

Sadly, not although it doesn't hurt to treat yourself to something indulgent now and then. Instead, make sure you take real lunch breaks to clear your head and nourish your body with a balanced meal.

If you find your focus and mood lagging again by the afternoon, reach for a healthy, midday snack. As much as you can, stick to filling, whole foods or nutritious snacks, such as low-sugar snack bars , to keep you satisfied while helping you meet daily nutritional needs, so you can say goodbye to your usual afternoon mood dip.

RELATED: The 9 Smartest, Healthiest Snacking Tips to Follow Every Day, According to Nutritionists. Just over one-third of people report feeling truly engaged at work , and workplace engagement and dedication can be a big predictor of day-to-day happiness.

While finding meaning in your role can feel overly idealistic or a little more daunting than a five-minute distraction, it could be the longer-term key to feeling fulfilled and content at work.

Tying your daily duties to the bigger picture will help you find deeper satisfaction and could lead to a greater sense of purpose in life. Try connecting your work to the people you're serving as the first step in finding meaning in your to-do list. If your unhappiness at your desk is persistent, you may want to consider other options.

Even just the step of beginning to look around and taking action instead of lamenting your current situation could increase your happiness and help you regain a sense of purpose and agency. Laughing and spending time with loved ones can be a good distraction from a bad day.

focus on your breathing. Take a few deep breaths, relax your body and mind and concentrate on feeling better. what makes you happy? Take some alone time doing something just for you, such as listening to your favourite music or watching your favourite TV show.

Do something nice for a friend or volunteer with a local charity. Sometimes all it takes to feel better is talking about a problem. You can also call a Kids Help Phone counsellor at go for a walk, dance to music or do some other physical activity you enjoy.

This can help boost your mood and make you feel better mentally and physically. Live Chat is available from midnight until a. Get information about how your thoughts, feelings and behaviours are connected and what you can do to care for your well-being. Practise with tools, tips and resources to help build your skills and improve your wellness in the way that feels best for you.

Learn how to identify your strengths, communicate thoughts and feelings, overcome obstacles and connect with support. Find out how much you know about specific topics and get resources to learn more. Reduce stress and have fun at the same time. Identify who and where your community is to get help when you need it.

Access tools for safety planning and reporting. Regain calm and relax with these activities. Explore lived experiences from other young people across Canada. Learn from real-life youth stories, gain new ideas and ask questions to connect and inspire your own wellness journey. The Peer-to-Peer Community is a space to connect with other youth and tell your story, provide encouragement or get support or all of the above!

Find out what other young people are contacting us about. If you need help right now, you can talk to a trained volunteer crisis responder about anything you're going through. No issue is too big or too small. Get support right now by texting CONNECT to Connect with a professional counsellor to better understand what you're going through and help take a step in the direction you want to go.

Chat with a professional counsellor online from 7 p. to midnight ET.