18 Ways to Improve Your Mood & Reset Your Headspace in 5 Minutes or Less
When you’re feeling tired, annoyed, or downright sad for no reason—at least a reason that makes sense—it can be difficult to move past it. While therapy can help long-term, I’ve always wondered if there are quick things to do in the moment to shift your headspace before you enter a complete downward spiral. After speaking to a panel of experts, turns out that yes, sometimes shaking things up can shake you out of a negative mindset. Try these 18 tips for re-energizing your mind, body, and spirit, all within five-minutes or less.
Before you get the impression these tips are designed to be an instant cure-all for every bad feeling on the rainbow, keep in mind that all emotions on the spectrum serve a vital purpose to your experience as a human being. These darker and more frustrating emotions help us understand ourselves on a more intrinsic level, pointing to what may be ailing us in ways we may yet not be aware of. And because life is filled with high highs and low lows, you can’t always expect yourself to be able to easily reset your mood with the flip of a switch. Like all of us, you may need to reach out to a therapist or counselor to help yourself process some deeper issues.
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However, for those days you just wake up on the wrong side of the bed for no perceivable reason, sometimes all really need to do is try something different. Remember, you are a human being, and by making a point to activate, refresh, and heal your mind and body, you may be able to flush out some of the stale sadness lingering in your joints. After all, your mental health concerns may be coming from boredom, tiredness, or sheer hunger.
Here are 18 research-based and expert-approved ways to improve your mood or reset your headspace in five-minutes or less:
1. Be present.
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Whenever you’re feeling sad or anxious, there’s a good chance you may be obsessing over the future or spending too much time reliving your the past. Finding a way to bring yourself back to the present can help you let go of worries or fears that are not rooted in your current reality. Natalie Jambazian M.D., a Sherman Oaks-based licensed marriage and family therapist, recommends the 5-4-3-2-1 method: “Sit in a comfortable area, whether this is in your car or at home and describe five things you see, four things you hear, three things you smell, two things you taste and one thing you smell. This is a wonderful grounding exercise to help stay in the present moment.”
Wendy Schofer M.D., a holistic pediatrician and founder of Family in Focus, recommends focusing on the sensory vibrations that surround you. An example: When eating an apple, “focus on the texture, the taste, the temperature,” she explains. “The focus on the external can help shift your state from focusing on the internal.”
2. Feel your emotions.
Allow yourself to feel whatever you’re feeling. Give yourself permission to cry. It’s important to remember that negative emotions are not to be shunned or ignored, because they’re all part of the natural flow of life.
Shofer also tells StyleCaster that avoiding or repressing the difficult feelings associated with life can create even more obstacles in the long run. She explains: “I practice getting curious about what I am feeling, really going into my body and feeling the vibrations of the emotion,” she says. “I welcome the emotion because it is telling me something important. When we listen to the emotions, welcome and feel them, they can pass through on their journey. That’s how processing is done, in a nutshell. Trying to make it go quicker or resist feeling emotions in the moment can make it harder and perpetuate emotions to become bad moods.”
3. Write it down.
If your mind is overwhelmed by confusing thoughts and concerns, write everything down and get it out of your system, suggests Dr. Jambazian. She explains that you should: “Make it a habit to journal your thoughts and feelings,” she says. “This will help externalize your emotions and feelings rather than internalize them.” Even setting a timer for five minutes and writing down a stream of consciousness can provide immense relief.
4. Do a breathing exercise.
It’s your body’s natural instinct to inhale and exhale, but conscious and intentional breathing can do wonders for releasing negativity, resetting your headspace, and uplifting your mood.
Maria Andrews, a yoga teacher and the managing editor at Broadsea Media Co., recommends something called “box breathing”. Influenced by traditional yogic pranayama, this calming technique that is accessible to anyone. The how-to, courtesy of Andrews
Close your eyes and visualize a box.
Clockwise, trace the left side of the box in your mind’s eye, breathing in for four seconds,
Trace the top of the box, holding your breath for four seconds as you do that.
Trace the right side of the box, breathing out for four seconds.
Trace the bottom edge of the box, holding your breath again for four seconds.
Repeat this for a few minutes, noticing your body relax as you go.
“By focusing on consciously extending and slowing down the breath, your heart rate slows and you activate your parasympathetic nervous system,” Andrews explains. “This puts your body in a physiologically calmer state called the ‘rest and digest state.” This, in turn, can create a positive feedback loop, positively affecting your mental landscape.”
Another breathing option: “Voo Breathing.” Sarah Rollins, owner & licensed therapist at Embodied Wellness PLLC, “loves this exercise “because it stimulates the vagus nerve, which creates a sense of ease and calm in the body from the nervous system, not just from the mind.” To try it:
Find a comfortable seat.
Take a deep breath in and fill your belly with air.
As you exhale, make the sound ‘vooo’ (it should kind of sounds like a foghorn) for as long as you can so do comfortably. Allow the sound to vibrate through your entire body.
Take a pause and notice how you feel. Repeat 2-3 times.
In general, a breathing exercise you’ve practiced and are ready to employ when you’re stressed is a great tool.
“Inhaling naturally speeds up your heart rate, while exhaling slows the heart rate down slightly,” says Chantal Donnelly, a physical therapist and the author of How to Find Calm in a Stress-Inducing World. “We can take advantage of this physiological phenomenon by lengthening our exhalations. This sends a signal of safety and calm to the brain, and our swirling thoughts will settle.”
5. Meditate.
You may be sick of being told to “meditate” whenever you get the blues. But it’s repeated so often because it’s so effective at resetting mood. Andrews also recommends a meditation practice called Yoga Nidra, a “passive form of meditation, practiced by lying on your back and listening to a guided meditation in which you are led through a body scan and asked to notice and let go of any tension you are carrying in each body part,” she explains. “The technique puts you in a state somewhere in between being awake and asleep, which is said to be a state in which body and mind are one,” she continues. YouTube user RosalieYoga has a great five-minute Yoga Nidra meditation that can be found here.
“Positive effects [of Yoga Nidra] range from improved sleep, lowered cortisol levels, hormonal balance, improved mood, and a deeper state of peace,” raves Andrews. Sounds good? Give it a go! You just need to lie down and close your eyes.
6. Help someone.
A great way to create positive emotions is by spreading positive emotions. The fastest way to do that? Yoga experts Geri Topfer and Penni Feiner—founders of Kula for Karma and Be.Still—recommend this: “Help another person, even in a small way like holding the door for someone as you leave the store; pick up the phone and ask how someone else is doing and really listen; intentionally try to truly see other people around you and empathize with them. These will help pull you out of your own narrative and change your perspective and mood.”
Licensed therapist Sarah Rollins agrees. “When I’m having a bad day, regardless of why, the focus is all on me. It can be helpful to shift my attention from myself to others,” she explains. “It can be as simple as calling a friend and asking them how their day was instead of venting about my day or letting someone go in front of you in line at the grocery store.”
7. Find a reason to laugh.
Have you ever been to someone’s house and seen the cliché “Live. Laugh. Love.” sign hanging on their living room wall? Eye rolls aside, As it turns out, there may be something more to that classically corny adage.
According to a study published in the American Journal of Lifestyle Medicine, current research shows that laughter has “quantifiable physiological benefits,” and the body can’t tell whether that laughter is spontaneous or “self-induced”, so next time you’re feeling down, watch some funny videos, call up your comedian friend, or do something silly and ridiculous that forces you to chuckle. This medicine is natural, free, and without negative side-effects, so feel free to double up on your doses!
8. Eat the right foods.
Your mental health has a direct connection with your physical health, so don’t underestimate the way a nutritious meal can lift your spirits. “At the root of mood-improving foods, as a rule of thumb, you should reach for foods that are high in magnesium and omega-3 fatty acids that can help improve brain function and lower inflammation in the brain,.” says Dr. Daryl Gioffre, celebrity nutritionist, gut health expert, and author of Get Off Your Sugar.
Gut health, Gioffre explains, is also explain that gut health is also vital to your mental health: “Your nervous system and gut microbiome control 80 percent of the communication between the body and the brain, including 95 percent of serotonin production, a.k.a. your feel-good hormone.” They recommend leafy greens like kale, spinach, and watercress, as they are loaded with magnesium. Dr. Giofre explains that the minerals present in leafy greens are “very calming to your nervous system, taking us out of the fight-or-flight stressed state, moving to a parasympathetic state, where rest and digestion happens.”
Avocado-toast fans will love this nugget: Dr. Giofre also calls avocados “God’s butter”, as it contains “all the macros we need to strengthen our body and mood on a daily basis. It is rich in Omega-3 fats and folate, which can help support mood regulation.” Other mood-boosting foods they recommend include raw nuts, chia seeds, and fatty fish, as they’re all heavy with Omega-3s.
9. Get dolled up.
You don’t necessarily need science to explain why wearing your favorite clothes or having fun with makeup can improve your mood, but there is research backing up as there’s a lot of truth to the concept of “dopamine dressing”. In one study, participants’ perceived confidence increased when they wore clothes that carried sentimental value to them.
In her NYTimes best-selling book Big Magic: Creative Living Beyond Fear, author Liz Gilbert explains that getting dressed, cleaned up, and refreshed can serve as inspiration whenever she’s feeling creatively blocked. Whenever it feels as though she can’t get the words to flow, taking a shower and getting dolled up can do wonders for her perspective. “I always try to remind myself that I am having an affair with my creativity,” she writes, “and I make an effort to present myself to inspiration like somebody you might actually want to have an affair with—not like someone who’s been wearing her husband’s underwear around the house all week because she has totally given up.”
10. Get some sun & fresh air.
If you’re feeling blue and your energy levels are low, spending time outdoors can do a total 180 for your mood. This is especially true during the winter, when seasonal depression is far more common. Lynnette Price, a certified hypnotherapist and founder of MoodWellth tells StyleCaster: “Less daylight in fall and winter can lead to lower vitamin D levels. Vitamin D plays a crucial role in mood regulation, and its deficiency has been linked to an increased risk of depression.” She recommends “engaging in activities that quickly elevate your mood, such as spending time outdoors during daylight hours, becomes essential to counteract these effects.” After all, Vitamin D levels are increased when standing in sunlight.
11. Get moving.
There’s no doubt that getting up and getting your blood flowing can shake you out of a stagnant and frustrating mood. Sometimes, your body simply needs to shake things off, and doing something physical quickens that process. “A simple and effective method to improve your mood quickly is to include physical activity in your daily routine,” says Kevin Huffman, D.O., a licensed fitness and nutrition specialist and the CEO of On the Rocks Climbing Gym. “Exercise triggers the release of natural mood lifters, called endorphins, while also reducing stress hormones like cortisol. Even a short brisk walk or a few minutes of yoga can have a positive impact on dissipating negative emotions and enhancing mental clarity.”
If you don’t feel like exercising or engaging in more strenuous physical activity, certified-hypnotherapist Lynette Price and founder of MoodWellth recommends simply rocking your body back and forth. She tells StyelCaster the process “can have a soothing effect on the nervous system. It’s thought to stimulate the release of endorphins and activate the parasympathetic nervous system, which helps reduce stress and anxiety.”
Even simply turning up your favorite song and getting wild can have a surprisingly positive affect on your mind and body. Sarah Rollins—owner & therapist at Embodied Wellness PLLC—recommends a dance party when you’re feeling off. She tells us: “I love picking my favorite songs (especially from childhood), blasting it on my speakers and dancing (and singing) like no one is watching. Spin around, jump up and down, belt it out! The nostalgia of my favorite songs of my childhood and shaking off the negative energy is the perfect combination to turn my day around.”
12. Talk about it.
Sometimes, all you need is a friend, therapist, or trusted confidante to share your feelings with. “Human connection is a great way to improve your mood,” say Yoga experts Topfer and Feiner. “Talking to someone, whether a friend or a stranger, elevates your mood, and finding a community you enjoy enhances feelings of connection and belonging.”
In fact, finding strength, healing, and positivity through human connection is what inspired their career focus. They further explain that “Kula means ‘Community’ in Sanskrit. Karma is ‘doing good for others’. That’s why we founded Kula for Karma, to help people in marginalized and underserved communities support and improve their mental health.
13. Watch your favorite movie or listen to music.
Do you have an all-time favorite movie or series that you could binge over and over again? Even though you’ve seen it a thousand times, it never fails to soothe or improve your mood. As it turns out, there may be something to it other than you preferring not to take a risk on a new show.
According to certified hypnotherapist Lynnette Price: “Watching something that makes you happy, like a clip from your favorite movie, can trigger the release of dopamine in the brain. Dopamine is associated with pleasure and reward, so it can quickly boost your mood. Listening to music you enjoy can trigger the release of dopamine, a feel-good neurotransmitter. It can also reduce cortisol levels, lowering stress.” She also explains that listening to good music can do the exact same thing.
14. Give yourself a hug.
Sometimes, all you need is some physical touch in order to feel better. And as it turns out, you don’t need another human being to do it for you. Self-love is the purest form of love, which is why it comes as no surprise that Sarah Rollins of Embodied Wellness PLLC also recommends simply giving yourself a hug. However, this is not just any type of hug, but a “somatic” hug.
She explains the process to StyleCaster: “Start by crossing your dominant arm over your chest and placing your hand near your opposite armpit. Then, cross your other arm and place your hand on your opposite shoulder. This somatic hug creates a sense of containment and safety. I like it because I can do it at any time and for as long as I need!”
15. Sing or hum.
There’s a reason the happiest people are always singing in the shower. “This will help you feel calmer, not just because it’s a song you love, but because singing and humming stimulate our vagus nerve,” explains Cherie Miller, the CEO of Nourished Soul Center for Healing. “Stimulating the vagus nerve can help turn off your body’s fight or flight response so that you’ll feel more relaxed.”
So next time you’re feeling bummed out, lather on your body wash and belt your favorite song!
16. Get hydrated.
Admit it: sipping on—or even chugging—a glass of water has a way of leaving you feeling perked up and refreshed. Dr. Huffman additionally explains that dehydration “can lead to irritability and poor cognitive function, so ensuring you’re well-hydrated is important.” So next time you’re feeling confused or having trouble seeing your situation clearly, make sure you’ve had enough fluids that day.”
17. Do yoga or stretch.
Yoga is famous for cleansing your energy and helping people move through bad moods. “Yoga can boost your mood by lowering levels of stress hormones, increasing the production of feel-good chemicals known as endorphins, and bringing oxygenated blood to your brain,” say Topfer and Feiner. “It can also affect your mood by elevating levels of a brain chemical called gamma-aminobutyric acid (GABA), which is associated with a better mood and decreased anxiety.” Free GABA from yoga? We’ll take it!
Topfer and Feiner recommend these three poses best poses for improving and resetting your headspace:
Mountain pose is empowering and grounding. Standing on your own two feet in an active, upright posture makes you feel powerful, fills your body with confident energy, increases awareness of your mind/body connection, and enhances your ability to be present, [which is] key for boosting your mood.
Wide leg forward fold. Stand with feet wide apart and hinge forward at the waist into a fold, letting your head hang. Imagine all the stress and heavy thoughts or worries rolling off your back, or dropping out of the crown of your head. This mood-boosting yoga pose creates space to quiet your mind, focus inward, and let go, and sends energizing blood flow to the brain.
Downward facing dog. This full-body stretch helps relieve stress by calming the brain and literally balancing mind and body. Plant your feet and hands on the ground, lift your hips and use your legs and arms as equal support for your body in an upside down V.
18. Squeeze & relax your muscles.
Sometimes, all you need to do to move through a negative mindset is to squeeze and release your muscles. Natalie Jambazian—licensed marriage and family therapist—recommends something called “progressive muscle relaxation”. She explains the process as such: “Starting with your toes and working your way up, tense your muscles and release them, this helps loosen your body and promote more calmness in your body. For example, create a fist for couple of seconds and then release.”
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