Having one of those days where everything feels heavy?
If you’re struggling with low mood, you’re definitely not alone – and there are genuinely effective ways to improve your mood that don’t require a complete life overhaul.
Whether you’re feeling sad, anxious, panicky, or just generally “off,” learning how to improve your mood effectively is one of the most valuable skills you can develop. And the good news? Some of the most powerful mood-boosting strategies are surprisingly simple.
Understanding Low Mood: You’re Not Broken
First, let’s normalise this: most people feel low sometimes. It’s completely normal to have good days and bad days, ups and downs. We don’t need to be permanently in a good mood – that’s actually impossible and puts unnecessary pressure on yourself.
Common symptoms when you’re struggling with low mood include:
- Feeling sad, anxious, or panicky
- Being more tired than usual or struggling with sleep
- Feeling angry, frustrated, or irritable
- Low confidence or self-esteem
- General sense that everything is harder than it should be
One of the things we learn through mindfulness is not to get too hung up on being happy all the time. Ironically, when you release yourself from this pressure and direct your focus elsewhere, you often feel happier overall.
This doesn’t mean you shouldn’t actively work to improve your mood. There are loads of simple, research-backed strategies you can use – and honestly, who doesn’t want to feel good?
Simple Ways to Improve Your Mood: The Foundation
There are lots of small, everyday things you can do to improve your mood and keep it lifted throughout the week. You’re probably already doing some of them:
The Physical Basics:
- Going for a walk (even 10 minutes makes a difference)
- Staying properly hydrated throughout the day
- Eating regular, nourishing meals
- Getting adequate rest and sleep
The Achievement Boost: Doing activities you’re genuinely good at can be incredibly beneficial for your mood. This might be sport, cooking, crafting, organizing – anything that gives you a genuine sense of achievement and competence.
The Pleasure Principle: Making time for things you truly enjoy is essential for emotional wellbeing. This could be grabbing coffee with a friend, watching your favourite TV show, or having a proper soak in the bath with a face mask.
What to avoid: Try to steer clear of things that seem enjoyable in the moment but can leave you feeling low afterwards, such as drinking too much alcohol or endless social media scrolling.
The Surprising Mood Boosters Most People Miss
Here’s something fascinating: some activities that improve your mood aren’t actually enjoyable while you’re doing them. Understanding this can completely change how you approach mood management.
→ Pleasurable Activities:
These are enjoyable at the time, so their mood-boosting qualities are obvious. Think reading a good book, listening to music, or chatting with a friend.
→ Routine Activities:
These might be boring or even unpleasant while you’re doing them, but afterwards your mood is genuinely improved.
Examples of powerful routine activities:
- Taking your makeup off (hate doing it, love having done it)
- Daily workouts (dread starting, love how you feel after)
- Making your bed (tedious to do, satisfying to have done)
- Tidying up (boring in the moment, calming afterwards)
Both types of activity are incredibly useful if you want to consistently improve your mood.
How to Improve Your Mood: Follow the Plan, Not the Feeling
One of the most powerful mood-boosting strategies is this: follow the plan, not the mood.
You might not feel like going for that walk, but if that’s what you’ve planned to do, stick to it regardless and notice how you feel afterwards. This approach is backed by behavioural activation and is incredibly effective.
Try the Five-Minute Challenge: If you really don’t feel like doing something that usually improves your mood, commit to just five minutes. You might find you want to continue once you get started, but if not, that’s absolutely fine. Stop there and feel good about the five minutes you managed.
The Secret: It’s Not What You Do, It’s HOW You Do It
Here’s something that might surprise you: the way you do something can completely determine whether it improves your mood or not.
Doing things mindfully can transform even mundane activities into mood boosters.
Take washing dishes, for example. You can rush through it while your mind races about everything else you need to do (mood-neutral or even mood-lowering). OR you can pause to notice the warm water, the soft feel of the bubbles, the satisfaction of clean dishes (genuinely mood-boosting).
If you’re not sure how to do something ‘mindfully’, simply try slowing down. We’re so used to rushing through everything that intentional slowness can feel revolutionary. You’ll find my post A Beginner’s Guide to Mindfulness helpful.
Discover Your Personal Mood-Boosting Toolkit
There are probably thousands of blog posts listing generic mood-boosting activities. But here’s what matters more: what specifically works for YOU?
Everyone is different, so what transforms one person’s mood might do nothing for another. The most effective approach to improve your mood is to become an expert on your own patterns and preferences.
Questions to ask yourself:
- What consistently makes you feel noticeably better?
- Which activities give you energy versus drain you?
- What small things have the biggest impact on your mood?
- When do you feel most like yourself?
Make a personal list of the mood-boosting activities that actually work for you, then start intentionally scheduling them into your week.
When Low Mood Becomes Something More Serious
It’s important to understand the difference between temporary low mood and depression. A low mood usually improves after a few days or weeks with some intentional care.
However, if your symptoms last two weeks or more, it could be a sign of depression.
Other symptoms that warrant professional support include:
- Not getting any enjoyment out of things you usually love
- Feeling hopeless about the future
- Difficulty concentrating on everyday tasks
- Thoughts about harming yourself or suicidal thoughts
If you think you might be experiencing depression, please see your GP.
Professional Support to Improve Your Mood Long-Term
Sometimes the most effective way to improve your mood consistently is to work with a professional who can help you develop personalised strategies and address any underlying patterns.
If you’re looking for therapy support to help improve your mood and overall wellbeing, I work with clients to develop practical, evidence-based approaches that actually work in real life. Book your initial therapy appointment here.
Useful Links
- Stress and Burnout: Understanding Symptoms and Treatment
- Using Mindfulness to Shift From Burnout to Balance – Practical Tips for Perfectionists
💌 Thriving Perfectionist Diaries — A weekly dose of encouragement, clarity, and compassion for perfectionists who want success without the overwhelm. Subscribe here.
