The days are shorter, colder and the weather a bit more unpredictable. All in all, it can leave anyone feeling a little gloomy. When we are in higher spirits, we are more productive and energetic — not to mention we simply feel better!

At one point or another, most of us could benefit from a few simple techniques to boost our mood particularly after those long work meetings! It may seem simplistic, but getting outside in the fresh air can be a big game changer. Clear your head with the clear air.

Simply going for a walk or run, or blasting out frustrations with some weight training, can be a great way to turn the day around. As much as you may not feel like it, as silly as it may seem, sometimes kicking negativity is as easy as smiling. Smiling can trick your brain, sparking a chemical reaction that really can boost your mood instantaneously.

A good book? A nice hot beverage? Treat yourself in moderation to lift yourself out of that funk. Watching flickering flames is soothing.

Not to mention, certain scents like lavender, eucalyptus and orange can diffuse stress and promote happiness. Dog, cat, rabbit, whatever your animal of choice may be, take a few minutes to love on your pet.

Petting an animal alleviates stress and just makes you feel better! Psychologically speaking, holding tight to someone we love for 20 seconds is proven to make us feel better, safer and more loved. All that in less than a minute! Never underestimate the healing power of touch! Yep, certain foods can boost your mood.

At least once a week, do something outside of the ordinary or try something new. This in turn reduces stress levels and provides a calming effect. Also, exposure to sunshine allows the body to produce vitamin D, which has been shown to improve mood and reduce distress.

Play with a pet. Interaction with animals has been shown to boost the feel-good chemicals serotonin and oxytocin and to reduce stress levels.

You could even sign up with a local dog-walking service, getting the benefits of both puppy time and exercise! Eat dark chocolate.

Chocolate, specifically cacao the unprocessed seeds from which chocolate is made , has been shown to alleviate symptoms of depression. It has a positive effect on mood due to its flavanols, which convert chemicals into the natural mood stabilizer serotonin.

It also contains theobromine, which reduces anxiety and provides energy. Please note this blog is not intended as medical advice nor should it replace it. If you are suffering with symptoms of depression, please seek the guidance of your doctor.

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Key ways to boost your mood naturally Spend time with a close friend and talk it out.

Light therapy is one of the main treatments for seasonal affective disorder SAD , the winter blues that may be triggered by a drop in serotonin levels.

Getting extra serotonin from foods is a bit trickier. Protein-rich foods such as turkey are high in tryptophan, but our bodies don't convert it to serotonin very efficiently. And when you eat turkey together with other high-protein foods, the protein breaks down into amino acids, which compete with tryptophan to get across your blood-brain barrier the border that prevents potentially harmful substances from reaching your brain.

As a result, less tryptophan gets in. One way to possibly sneak more tryptophan into your brain is to get it from complex carbohydrate sources, such as vegetables, fruits, legumes, and whole grains. When you eat these carbs, your body produces insulin, which helps your muscles pull in more amino acids, giving tryptophan a better chance at reaching your brain.

Stephanie Watson , Former Executive Editor, Harvard Women's Health Watch. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift.

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PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Sometimes it may be hard to look away from the computer but setting a curfew for yourself is important.

Try setting a curfew for yourself and spend the time genuinely nourishing and relaxing. This will lead to better sleep and increase your positive mood. Similar to your body needing food, your brain needs challenges.

Try to learn something new daily to keep your brain active. Try learning a new language, subscribing to influential podcasts or solving riddles. Learn more about the Ochsner Mental Health services. Comments about the blog? Send us an email!

Hickman, MD. Restorative sleep You probably know firsthand how sleep affects your mood. Fitness fuel Exercise is the fuel for your mood, and it promotes chemicals in your brain, known as endorphins, that improve your mood and relax you.

The miracle drink Water! Words of the wise You experience a lot in life. Healthier choices Fruits and vegetables are packed with nutrients and vitamins to keep your body healthy, and food is a fuel source for your body.

Tune out Sometimes it may be hard to look away from the computer but setting a curfew for yourself is important. Learn something new Similar to your body needing food, your brain needs challenges.

Tags positivity. mental health. You may also be interested in:. Women's Health. Many new moms experience the baby blues, while still others suffer from postpartum depression. Physical activity is also a well-documented benefit for stress-reduction in depression and anxiety.

Low mood will often pass in a few days or weeks, however if these feelings are continuous each day or persist over a period of time then it is best to talk to a healthcare professional to support you.

Skip to main content. Search all articles start article search. Health Tips 7 Natural Ways to Boost Your Mood. Claire Barnes BA Hons , MBANT, Registered Nutritionist 1 year ago. Below are some suggestions on how to lift your mood naturally. LAUGHTER YOGA Laughing is a physiological response that is widely acknowledged to have psychological benefits.

RANDOM ACTS OF KINDNESS Research has shown that doing things for others can stop us focusing on our own worries and boost our mood. Claire Barnes BA Hons , MBANT, Registered Nutritionist.

Claire is a BANT British Association of Nutrition and Lifestyle Medicine registered Nutritional Therapist. She graduated from the College of Naturopathic Medicine CNM in and began working for ADM Protexin manufacturers of the Bio-Kult and Lepicol ranges the same year.

Claire is now the Senior Technical Advisor for human healthcare at the company. She has a keen interest in sports nutrition and has recently been awarded with a certificate in sports nutrition from The Centre for Integrative Sports Nutrition CISN.

Claire began her career in fashion buying in London, however following a year sabbatical, travelling the world, she discovered her true passion lies in health and nutrition. On returning to the UK, she founded her own award-winning juice bar business, which led to her desire to further her knowledge and understanding of nutritional health.

Related Articles. Recipe Beetroot Bonanza 2 months ago By bio-kult.

Before we know it, we may find ourselves feeling down and out. If this sounds familiar, here are some creative ways to hack your way back to a boosted mood. Participating in exercise naturally boosts mood by releasing endorphins, which are the feel-good chemicals in our brain.

If you find yourself slipping into a poor mood, get up and take a five- to minute walk or engage in some other type of activity to get the blood pumping and the mood rising. Indulge in some tasty foods such as dark chocolate, leafy greens and other folate-rich foods, blueberries, chamomile or lavender tea, and magnesium-rich seeds such as pumpkin or sunflower seeds.

Nutrients in these foods are thought to be related to emotional health. Identifying an affirmation is a way of providing yourself and others with emotional support and encouragement.

Look for inspiration in books, quotes, song lyrics, poems or spiritual verses. Engaging in meditation allows you to go inward and reflect while finding peace and reaffirming your purpose.

Start or end the day by journaling three things for which you are grateful. When a bad mood or down spirit starts to loom, use this exercise to reframe your thinking and focus energy on the positive. If too much negativity is pulsing through your news feed, shut it off, walk away and read a book or simply sit quietly.

Take it a step further and leave your phone behind when you take microbreaks throughout the day. Scrolling through social media is not a mental break; rather, it acts as a stimulant and can cause additional stress. The sense of smell is powerful and integrally connected to mood and memory.

Try infusing your space with your favorite scents such as jasmine, chamomile, vanilla, citrus, peppermint and lavender. A deficiency in vitamin D, sometimes referred to as the sunshine vitamin, has been linked to depression and anxiety. When possible, take a break outside and soak up some sun.

Alternatively, use a sun lamp or light therapy to combat symptoms of seasonal affective disorder SAD. Light therapy can be especially useful for individuals who work inside the majority of the day. Happiness is influenced by our environment, lifestyle factors and behavioral choices.

What are you doing to keep your spirits boosted and your attitude positive and encouraging? Try some of these hacks to support your efforts.

It is important to note, however, that persistent feelings of sadness, anxiety or stress should be communicated to your primary care physician in the event that a deeper issue is at play.

Want to develop hands-on, practical skills to create a foundation for a happy, healthy lifestyle? Become an ACE Behavior Change Specialist! Erin Nitschke, NFPT-CPT, NSCA-CPT, ACE Health Coach, Fitness Nutrition Specialist, Therapeutic Exercise Specialist, and Pn1 is a health and human performance college professor, fitness blogger, mother, and passionate fitness professional.

She has been in the health and exercise industry since Erin believes in the power of a holistic approach to healthy living. She loves encouraging her clients and students to develop body harmony by teaching focused skill development and lifestyle balance.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in?

What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. November 20, By Stephanie Watson , Former Executive Editor, Harvard Women's Health Watch Serotonin can stave off depression and provide a feeling a euphoria.

Where is serotonin produced? An area in the center of the brainstem produces serotonin, which then acts on many different parts of the brain to affect a variety of functions and behaviors, including: memory fear the stress response digestion addiction sexuality sleep breathing body temperature How to increase serotonin Low levels of serotonin are linked to depression.

About the Author. Prior to that, she worked as a writer and editor for several leading consumer health publications, including WebMD, … See Full Bio.

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