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.)
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.
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.
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.
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?
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.
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.
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.
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.
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.
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.
LAUGH AS OFTEN AS POSSIBLE
It turns out laugher really is the best medicine. Getting your laugh on has many benefits—including stress relief, says the Mayo Clinic—but a 1993 study published in the journal Psychological Reports also found those who used humor as a way to cope tended to be more positive and happy overall.
