You know those moods where you’re feeling down and it doesn’t seem like anything is going to pick you back up again? We’ve all been there. But the next time you’re in need of a boost, there are plenty of easy tricks you can use to make yourself happy again.
Whether it’s spending time with your dog, volunteering, or even filling your home with plants, these science-backed ways of improving your mood will have you feeling like yourself again in no time. (Also, there’s chocolate involved… and if science says you should eat chocolate to feel better, you listen.)
1
Spend Time With Your Pet
Just being in your pet’s presence makes them so excited they’re (literally) jumping for joy—and they make you just as happy. A 2009 study from the journal Hormones and Behavior found being around dogs in particular can up your levels of oxytocin, which makes you feel joy. Plus, it’s probably impossible not be happy when a cute pup is licking your face. Inspired to buy a new dog? Here’s how to get the perfect one, according to dog whisperer Cesar Millan.
2
Eat Some Clementines
If you’re not a fan of citrus, it might be time to change that. A 2005 study in the journal Chemical Senses found the smell of clementines made participants feel ridiculously happy and stimulated, so having one for a snack will give you a cheerful buzz. Plus, eating the fruit can also give you a major dose of vitamin C. It’s a win-win. For more great healthy eating advice, here are the 10 Essential Power Foods for Men.
3
Spend Time With Positive People
Do you ever notice how much happier you feel after hanging out with your happy-go-lucky friends over your Debbie Downer pals? There’s a scientific reason for that. A 2008 study published in the British Medical Journal found happiness is actually contagious. The authors said your happiness greatly depends on those around you, so spend time with the people who make you feel good. The same goes for your partner, as well, so check out these 50 Amazing Bonding Activities for Married Couples.
4
Wear Red Lipstick
Don’t wait for the holidays to bust out your favorite shade of red lipstick—put some on right now. A 2011 study published in PLOS One found that women who wore a little lip color were more confident than those who didn’t, giving them an instant mood boost. Sure, it’s superficial—but if you’re feeling down and need a quick pick-me-up, why not get it from your favorite gloss? And for more ways to look confident, check out the 40 Things No Woman Should Ever Wear to Work.
5
Grab an Adult Coloring Book
Not only does coloring make you feel like a kid again, but it’s also been shown to help relieve stress and boost happiness levels. A 2016 study published in the Journal of Happiness Studies found doing something creative can make you feel more joyful overall, and you can easily color your way to a good mood.
6
Yes, Eat a Healthier Diet
As good as ice cream is, fruit and veggies will do more for your happiness levels in the end. In a 2012 study published in the journal Social Indicators Research, researchers found there’s a link between eating healthy foods and well-being. Basically, the more daily portions of produce a participant ate, the happier they were—and it makes sense. Considering fruit and vegetables are full of energizing vitamins and nutrients, they’ll make you feel much better than a dessert that’s packed with fat and sugar. For more great healthy eating advice, here are the 50 Best Foods for Your Brain.
7
Do Some Yoga
People have been saying yoga is the ultimate exercise for happiness for centuries, and there’s some scientific proof to back that up. A 2010 study published in the Journal of Alternative and Complementary Medicine, for instance, found it has a positive effect on mood and anxiety, making people feel less anxious and happier overall—especially over those who tried to get the same results by walking. And if you need any more reasons to say “namaste,” here are the Yoga Moves That Will Improve Your Sex Life.
8
Be More Generous
In fact, even being a little giving is enough to make you feel joy. A 2017 study from the University of Zurich found those who were more generous were much happier than those who were more selfish, even if they just verbally committed to being more generous. Doing something for someone other than yourself lights up an area of your brain that’s associated with happiness, so take advantage—it’s good for all parties involved.
9
Try Meditating
There are plenty of studies that show just how many benefits there are to meditating—whether it’s lowering your stress levels or helping you relax—but it can also make you really happy. A 2008 study published in the Journal of Personality and Social Psychology found meditating at least five time a week for only 15 to 20 minutes a session resulted in a lot of positive emotions, happiness included.
10
Take a Nap
A short nap in the afternoon can revitalize you if you’re feeling sleepy, but it can also make you super happy: A 2007 study from researchers at the University of Nottingham found crawling into a cozy bed for a bit can make you feel all sorts of warm and cozy, improving your overall well-being. If you have trouble dozing off, we’re here to help: Try these 11 Doctor-Approved Secrets for Falling Asleep Faster—Tonight.
11
Boot the Stress Out of Your Life
Stress is part of life, but when you have too much, it can really affect your happiness. According to Harvard T.H. Chan School of Public Health, numerous studies have shown sustained stress can cause wear and tear, eventually leading to heart disease, stroke, and diabetes. But when you focus on ridding as much stress from your life as possible, you’ll not only be happier but much healthier too.
12
Drink Some Coffee
Coffee isn’t just a great way to start your day with a little energy—it’s also a mild antidepressant. According to a 2011 study published in JAMA, the caffeine releases dopamine and serotonin that gives you that amazing high-on-life feeling, making you feel happier overall. And if you’re looking for more great reasons to drink coffee, here are 75 Amazing Benefits of Coffee.
13
Stay Off Social Media
Sure, scrolling through social media can be fun—but it can also really mess with your head. A 2016 study published in the journal Computers in Human Behavior found those who use social media often have a 2.7 times more likely chance of being depressed than those who don’t use it as frequently. Limit your time double-tapping people’s pictures and you’re bound to feel much happier.
14
Say “Thank you.”
Whether you write down things you’re thankful for or say them out loud to your partner as you’re lying in bed, expressing gratitude instantly gives you that warm-and-cozy feeling. A 2003 study published in the Journal of Personality and Social Psychology found the participants who counted their blessings over their burdens were 25 percent happier and more optimistic, simply because they looked at the positives in their lives instead of the negatives.
15
Make Someone Smile
Sure, your own happiness is important—but making someone else’s day can give you both a boost. A 2014 study published in the Journal of Experimental Social Psychology found those who were given the task of making someone smile through an act of kindness felt a lot of personal happiness in the process. And if those smiles lead to romance, here are 30 ways to really heat up your relationship.