We all have down days, weeks, or months from time to time, and there are various reasons why this might be. The weather, hormones, negative news, stress, and loneliness – among many other things – can affect how we perceive the world. Sometimes, there might also be no obvious reason why we feel sad.
And while it’s important to let ourselves feel down sometimes, there are also things we can do to start feeling better. Many of us know the more obvious mood boosters – such as exercising, eating well, and practising gratitude – but what else is there?
Below, we’ve pulled together a list of 10 science-backed ways to feel happier.
Note: If your low mood lasts for more than two weeks and you think you may be experiencing feelings of depression, it’s important to reach out for help. For example, by speaking to a friend, a family member, a counsellor, or a GP.
10 science-backed ways to feel happier
1. Birdwatch
Birds are all around us, but how many of us take the time to really watch them, learn about their quirks, and understand how they live? Birds are beautiful, fascinating creatures that can take us on a journey into a world that’s hiding in plain sight.
One of the reasons birds are so good at lifting our moods is that watching them encourages mindfulness, which can distance us from negative thoughts and help us find greater joy in the little things.
Numerous scientific studies support the link between positive mental health and the presence of birds. For example, one study found that birdsong can boost our attention span and help us recover from stress, while this study of 26,000 adults revealed that people’s happiness levels increased with the number of bird species present in their area.
Another study found that depression, anxiety, and stress were less common in areas with more vegetation cover and afternoon bird abundance.
To get started with birdwatching, you might like to read our introductory guide.
2. Surround yourself with positive smells
While there are many activities you can do to feel happier, making small changes to your environment can also make a difference.
For example, research has found that ambient odours can improve mood and well-being. Dr. Rachel Herz – neuroscientist and author of The Secret Desire – says, “This is because of the unique connection in the brain where scent, emotion, memories, and associations are processed.”
Some studies suggest that the smells with the most powerful mood-enhancing abilities are those linked with positive memories. However, there are also plenty of specific scents – such as lemon, pine, and peppermint – that research has linked more reliably to improved mood, regardless of past experiences.
So, if you’d like to boost your mood, why not invest in a scented candle or reed diffuser? Yankee Candle is known for having some of the strongest, longest-lasting fragrances. Or, why not consider making your own? Check out Moral Fibres’ guide to making a reed diffuser or Hobbycraft’s tutorial on candle-making.
3. Dance it out
Many of us will agree that dancing – whether alone or with others – feels good. And there’s plenty of scientific evidence to explain why.
In a 2021 study, conscious, free-flowing dance resulted in positive mental health in 98% of participants, leading to greater confidence and compassion.
Another study found that dance improved depression and anxiety in participants while increasing quality of life and interpersonal skills.
If that wasn’t enough, this research of 60 and 70-year-olds with healthy brains found that those who spent time learning country dancing (as opposed to walking or stretching) had denser white matter in the brain. White matter is involved in learning and memory and tends to break down with age, contributing to cognitive decline.
So, next time you’re having a bad day, why not dance it out? There’s a lot of fun to be had from freestyling – but, if you’d prefer a more structured approach to dance, you might like to check out our list of 11 online dance classes for beginners.
4. Drink more water
Our brains are made of around 75% water, so it makes sense that even mild dehydration can affect our mood, energy, and cognition. In fact, studies have shown that people who drink more water may have a lower risk of developing anxiety and depression.
Other research examined what happened when people who usually drank lots of water decreased their intake. It found that they felt tenser, less calm, and less content. However, when they upped their water intake again, they felt happier.
The NHS recommends drinking six to eight cups of fluid a day. However, while water is often the healthiest and most effective way to hydrate yourself, many people find it difficult to drink enough. This is especially true during the winter.
If this sounds familiar, you might like to read our article: 9 healthy and hydrating alternatives to water.
5. Eat little and often
Fluctuations in blood sugar levels may leave you feeling tired, irritable, anxious, and confused – or just not like yourself. This is largely because, when blood sugar drops, the body tries to raise it by pumping out the ‘fight or flight’ hormone, epinephrine, which tells the liver to make more glucose. However, epinephrine can also make you feel sweaty, anxious, and on edge.
So, to keep your blood sugar levels – and your mood – steady, it can help to eat little and often, and choose foods that release energy slowly. For breakfast, this can include things like oats and eggs; for lunch, meals like protein-rich salads; and for dinner, foods such as turkey and chickpeas. There are also plenty of snacks you can eat that won’t spike your blood sugar levels, such as bananas, almonds, and hummus.
For tips on what foods are best to eat at different times of the day, check out our article on the subject. And, if you’d like to improve portion control and get into the habit of eating little and often, check out our article: 9 tips to prevent overeating and encourage portion control.
6. Buy yourself some flowers
We all know that flowers look nice, but according to research, their effect on mood can be more powerful than you might think.
According to this study, flowers had an immediate and long-term impact on people’s happiness across all age groups. Participants reported feeling less anxious, depressed, and agitated after receiving flowers, and had a greater sense of enjoyment and life satisfaction.
A separate study also found that living with fresh flowers strengthened feelings of compassion, relieved anxieties and worries at home, and boosted happiness, energy, and enthusiasm at work.
So, next time you’re feeling low, why not buy yourself some flowers? They also don’t need to be expensive – you can pick up a bunch for less than £10 at your local supermarket.
For some ideas, you might also like to read our articles: 17 of the most popular and classic flower arranging styles and 10 flowering houseplants to brighten up your home this winter.
7. Practice good posture
If you’ve heard of a ‘power pose’, you might be aware of the effect that good posture can have on mental health.
Research suggests that upright positions can help maintain self-esteem and reduce fatigue in people suffering from depression.
Amy Cuddy, a psychologist at Harvard Business School, believes that everyone should spend two minutes a day power posing to boost mood and confidence levels. It’s based on the theory that how we hold our bodies influences our feelings and behaviours. Check out the video below to learn more…
There are also plenty of tips in our articles: 5 exercises to help improve your posture and How to use the Alexander technique to relieve chronic aches, pains, and tensions.
8. Make someone smile
One of the best things we can do to increase our happiness when we’re feeling low is to do something for someone else.
Helping others can add meaning and purpose to our lives, increase confidence and self-esteem, and activate the regions of the brain associated with social connection, pleasure, and trust, creating a ‘warm glow’ effect. It can also boost the release of ‘feel-good’ chemicals – such as serotonin, oxytocin, and dopamine – in our brains.
What’s more, scientists have discovered that even thinking about helping others can improve mood.
There are endless ways to make others smile. Saying a heartfelt thank you, spreading good news, hugging someone, or helping out at a food bank are just a few examples. For more ways to give back, you might like to read our article: 17 meaningful ways to help others and give back to your community. Or you can browse volunteering opportunities below.
9. Do some cleaning
Cleaning is often given a bad rap, but it has many mental health benefits. Not only can cleaning help us declutter our living spaces and gain control of our environment, but the process can also encourage mindfulness, which is an effective mood booster.
Plus, the satisfaction afterwards can have a longer-term positive effect on our mood. This, coupled with the physical activity of cleaning, has been shown to reduce feelings of anxiety, stress, and depression.
One study found that people who were fully engaged in the experience of washing dishes were 27% less nervous and 25% more inspired.
If you’d like to get stuck into some cleaning and decluttering, our articles, How to declutter and reorganise your home and 24 things to add to your spring cleaning checklist, have some helpful tips.
10. Escape into a book
If you love reading, you’ll know just how immersive a great book can be. But, according to research, there are many benefits beyond enjoyment. Studies suggest that reading can provide opportunities for meaningful contemplation.
One study also found that just 30 minutes of reading lowered heart rate, blood pressure, and psychological distress – and is just as effective as laughing or yoga.
Reading is associated with living longer, too. This study revealed that older adults who regularly read books had a 20% reduced mortality risk compared with those who didn’t read.
If you’re wondering what to read next, check out our books, literature, and writing section, which has articles on everything from crime and mystery books to the best must-read novels.
Final thoughts…
It’s normal to feel down from time to time. And while allowing ourselves to feel sad, angry, or annoyed can sometimes be helpful, there are many ways to pick ourselves up. From birdwatching to immersing yourself in a captivating read, we hope that you’ll find some joy in the things on this list.
You might also find it useful to read our articles: 12 simple things you can do every day to boost mood and How to learn the skill of optimism.
However, it’s important to remember that you shouldn’t suffer in silence if you’re experiencing a prolonged low mood. The NHS recommends reaching out for help if you’ve been feeling down for two weeks or more. You could speak to a friend or family member, a counsellor, or your GP.
Alternatively, if you aren’t sure where to turn, you can always contact Samaritans by calling 116 123, or with Silver Line by calling 0800 470 8090. Here, someone will be able to offer you a listening ear and some friendly words of advice 24 hours a day, seven days a week.
What do you do to feel happier? Do any of the ideas in this list particularly stand out? We’d love to hear from you in the comments below.
Join the discussion
Read our full commenting terms and guidelines