3 Therapist Tips to Lift Your Mood When You Feel Down

Photo by Dziana Hasanbekava.

Many of us have days where we just feel down. Sometimes we know why: an argument with a family member, a setback at work, a missed opportunity, etc. Sometimes we don’t. We can just feel down, blah, meh. 

And it can be pretty challenging to get out of that funk. Whether its a full-blown episode of depression or something else altogether, pulling ourselves out of it can feel like being stuck in quicksand. 

The thing is, if we continue doing what we’re doing, it’s unlikely our mood will magically lift on its own. It will take some effort on our part to try to shift our thoughts and feelings into a more positive space. 

If your mood is low enough that you feel depressed or hopeless, you may benefit more by reaching out to a mental health professional such as a counselor or therapist. Sometimes, a persistent low mood can indicate a depressive episode. And depression is not something you should try to manage alone. 

However, if you believe your low mood is temporary and manageable, here are a few strategies you can try to lift your spirits: 

First therapist tip to lift your mood: Get up and get out.

Laying on the couch in a dark house or sitting in a sterile office hunkered over your computer probably isn’t helping your mood. Changing up your environment, especially if you can go outside, may go a long way in lifting your mood and giving you energy. To reap the benefits of chaining scenery, you don’t have to plan an entire outing, such as long hike or walk around the block. You could simply take the opportunity to run an errand or grab yourself a drink from the nearest coffee shop for an immediate mood boost. 

However, if you have some time and access to nature, spending time outdoors and moving your body on a regular basis could have a profound and lasting impact. There is a wealth of research showing the psychological and physiological benefits of nature. In a study of more than 20,000 people, researchers found that those who spent at least two hours a week in green spaces reported significantly better health and mental well-being than those who spent less than two hours a week in natural spaces.

Additionally, there is ample research supporting the mental benefits of moving your body. For example, an article published by the American Psychological Association states, “Usually within five minutes after moderate exercise you get a mood-enhancement effect.” The same article speaks to exercise as a powerful intervention for clinical depression and anxiety. In summary, not only can movement improve mood short-term, regular exercise can help relieve long-term depression.

Second therapist tip to lift your mood: Even if you don’t feel like it, do something you once enjoyed. 

Remember how fun it used to be to ride your bike? When is the last time you did that? Can you think of something you once enjoyed that you’ve sense lost track of? As a therapist, I often ask clients to make a list of pleasurable activities to engage in for coping, self-care, and life satisfaction. Even if you’re not in the mood to do something that would normally be enjoyable, you just might find your mood quickly lifts when you do something anyway. 

The strategy mentioned above echos what therapists call behavioral activation. Behavioral activation is based on behaviorism and is a strategy frequently used in cognitive behavioral therapy (CBT). Essentially, it involves using positive behaviors to positively influence your emotional state. 

If your mood has been depressed or if you’ve been struggling with clinical depression, it’s understandable if you no longer enjoy the things you used to. If that is the case, you may want to start keeping a daily log to track your moods. After some time, you may start to identify activities that lower your and those that improve it. While tracking your mood, consider engaging in different activities you once enjoyed. 

Photo by Cup of Couple

You may not feel up to doing something pleasurable if you’re in a bad mood. But you’ll probably feel better if you do. When you engage in an activity you once found pleasurable, your body will remember that the activity was pleasurable and send positive signals to your brain.

Third therapist tip to lift your mood: Practice Gratitude

I know. Cue eye roll. But hear me out. Practicing gratitude is a researched based intervention for improving mood and managing depression.

Skeptical? Just try it out. Here’s how: 

Make a list of things you find good or pleasurable. 

That’s it. Simple enough, right? It’s a simple practice that you can utilize daily to achieve a less negative and more balanced thought process. 

According to an article by Harvard Medical School, “Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier or thinking they can’t feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.”

If all else fails, go to bed early. You may feel better tomorrow. 

Sometimes there is nothing better than just calling it a night, crawling in bed, and sleeping on it- whatever it is that might be bringing you down. When you wake, you may find that the bad mood wave has passed.

To recap: If you’re in search of a quick mood lift, try any of the following three strategies: 

1. Get up and get out. Exercise and nature have can have powerful positive benefits on the mind and body. Try going out for a coffee, a stroll, or a hike.

2. Do something you once enjoyed. If you’re in a bad mood, you may not feel like engaging in an activity, no matter how pleasurable it may have once made you. Feel the resistance, and do it anyway. You might be glad you don’t. 

 3. Practice gratitude. Think of things you’re grateful for. Write them down. This practice is not meant to be toxic positivity, it’s meant to balance your thoughts from negative to more balanced. And research shows it works!