How to Cheer Yourself Up in Any Situation

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Follow these uplifting tips to chase your blues away
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If you're in a bad mood, you may feel as though you'll never get out of it—but, thankfully, that’s just not true. Bad moods end eventually, and you can improve your mood using the power of your own thoughts, as well as proven coping mechanisms like positive affirmations, exercise, and activities that bring you joy. In fact, your thoughts have so much power over your mood that they can affect how you physically feel! [1] Use these effective tips to change your perceptions and cheer yourself up.
This article is based on an interview with our licensed clinical psychologist, Rebecca Kason. Check out the full interview here.

Best Ways to Cheer Yourself Up Fast

  • Do an activity that makes you smile (like reading, dancing, or playing games). Listen to uplifting songs, which can shift your mindset.
  • Get outside and spend time in nature. Exercise to get your body to release endorphins, which improve your mood.
  • Practice positive affirmations and try reframing situations to see them in a more optimistic light.
1

Change what you're doing.

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  1. Sometimes just getting out of your current activity can alter your mood. [2] If you've been in back-to-back meetings throughout your day with no free time, treat yourself to a funny movie at the end of your day. Changing what you're doing can work wonders on your mood! [3]
    • For example, if you’ve been in a desk chair or on the couch all day, your mood might be low because your body needs some physical activity. Get up, go for a walk, and enjoy the change of pace.
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2

Go outside.

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  1. Try going for a walk in the park, visiting a garden or arboretum if you live in a city. Being outside can greatly improve your mood. Studies have found that having the opportunity to go outside or visit a garden reduces levels of cortisol, a hormone your body releases when you're stressed. [4]
    • Catch some sunshine. Sunlight exposure can make you more alert and productive, and boost your mood. Just don’t forget sunscreen! [5]
    • However, don’t wait for the perfect day or weather before going outside. Grab an umbrella and take a walk in the rain. Being outdoors can cheer you up, no matter the weather.
    • Try going for a drive if you feel up for it. Roll down the windows and enjoy the breeze!
    • Watch the sunset (or sunrise if you have to be up that early). Taking in that natural beauty might cheer you up.
3

Exercise.

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  1. Get in a workout, play one of your favorite sports or activities, or just be more active in your daily routine. Even just 5 minutes of aerobic exercise has been shown to reduce anxiety. [6] Working in some physical activity can cheer you up by getting those neurotransmitters pumping.
    • For example, if you take your dog for a walk, extend the walk and let yourself enjoy being outside. Or, you can call up some of your friends and get a game of pickup basketball going.
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4

Do something that makes you smile.

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  1. Even if you don't feel like smiling, remind yourself that just the act of smiling can cheer you up. Find activities that will cause you to smile, such as watching a funny TV show or movie. Or you can talk with a friend who you know always makes you laugh or smile. [7]
    • Pick up a new book from the library and spend an hour or two reading.
    • Buy yourself a small but tasty treat, like an iced coffee or boba.
    • Have a quick dance party at home!
    • Learn something new, even if you just browse Wikipedia pages for a few minutes.
    • Do some finger-painting or fill in a page of a coloring book.
    • Make a self-care document for yourself as you go, so you’ll know what activities to do the next time you feel blue.
    • If you can't take the time to do something enjoyable, just practice smiling when you can. It might feel strange to force it, but it can still cheer you up!
5

Listen to your favorite tunes.

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  1. Throw on a record, play a CD, or pull up a Spotify playlist full of happy, upbeat songs and listen to cheer yourself up. Keep in mind that slower, sad songs probably won’t help in this regard (or even faster songs with a sad subject matter). Focus on listening to happy beats only! [8]
    • Try curating a playlist specifically filled with songs you know make you feel happier. That way, you’ll have something to go to when you’re in a bad mood.
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6

Meditate daily.

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  1. Even just a few minutes of meditation can start making a difference! Try meditating for at least 5 minutes daily (although you can do more if you want). The meditation can calm you down, soothe any anger or worry, and leave you feeling much happier and less moody. In the long term, meditation can even improve your memory and focus. [9]
7

Hug someone you love.

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  1. Namely, hugging can trigger the release of cortisol and oxytocin, which are powerful mood boosters! So, when you need a pick-me-up, ask someone you feel comfortable with if you can have a hug. After that, spend some time with them (if you have time to spare); being around people you love and trust can also do wonders for your mood. [10]
    • If there’s nobody around to give you a hug, try giving yourself a quick massage by rubbing your temples, forehead, hands, and neck.
    • Want to be with a friend but can’t see them in person? That’s okay. Call or text them instead, and ask if you can talk.
    • Try making plans with your friends to do something fun another day if nobody’s free at the moment. That way, you’ll have something to look forward to.
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8

Cuddle your pet.

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  1. Or, spend time with your pet by playing a game if you prefer being active. Research shows that pets and spending time with pets can alleviate poor moods. In fact, spending time with a pet improves mood just as much as spending time with a loved one or significant other. [11]
    • Not only will cuddling your pet cheer you up, but it can also strengthen your bond with your pet.
    • Want to get outside? If you have a dog, consider taking them to a dog park. You can both run around, get some fresh air, and enjoy playing together.
9

Make your space more comforting.

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  1. Do you have favorite photos, souvenirs, mementos, plants, and books? Put them on display—and don’t forget to improve your lighting. Some people who suffer from seasonal affective disorder experience symptoms of depression if they don't have enough sunlight. In a dim room, open up a window for some natural light. [12]
    • If you’re using artificial light, try turning on a lamp or candle to cheer yourself up.
    • If you’re at work and in a bad mood, try introducing things from home to make yourself feel more comfortable. That might mean pictures, a certain air fragrance, or even your favorite tea to serve as a soothing reminder of home.
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10

Make your space smell good.

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  1. So, a favorite fragrance or good-smelling candle can lift your mood, even if your house doesn’t normally smell bad. Try aromatherapy (inhaling or topically applying essential oils) to cheer yourself up. Studies have found that lemon essential oil , in particular, elevates mood, while lavender oil can reduce stress and anxiety. [13]
    • Researchers are uncertain about what makes essential oils and aromatherapy effective. But, they believe that receptors in your nose stimulate parts of your brain that control emotions and memories.
    • If you plan to apply essential oils topically, do a patch test first on a small area of skin to ensure you won’t have an allergic reaction.
    • Keep in mind that some essential oils (like lavender) aren’t safe to ingest. Always check to see if there’s a recommended way to use your oil of choice.
11

Clean up your space.

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  1. Research has shown that having clutter in your apartment or at work can increase your stress level greatly, which can bring down your mood. Try to declutter the space, thus reducing your stress levels and improving your mood. Donate, throw out, or recycle things you no longer need or want. [14]
    • You might even find that organizing things to make them more functional may cheer you up!
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12

Decorate with color.

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  1. Consider painting a few rooms or adding decorative elements with a cheerful color to lift your spirits. Yellow is a good choice for brightening a space, while shades of pink might make you feel more playful. [15] Don't think that you have to use the brightest, boldest shade of the color. Even a pale yellow can help you cheer up.
    • Try balancing several shades of cheerful colors. For example, you could alternate yellow and orange stripes to make a room feel more energetic and welcoming.
13

Distract yourself from your current situation.

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  1. It also has a link to depression. So, avoid dwelling on whatever is bringing you down too much. If you find yourself stuck in a pattern of thinking, distract yourself with other activities or thinking about things in your immediate surroundings. For example, you could look around and notice the lighting or the design of the buildings on your way to work. [16]
    • Use brain teasers like puzzles, Sudoku, and crosswords to keep your mind busy and occupied with other things.
    • Try to refocus your thoughts on what you can change or influence. This can remind you that you're in control of your situation and your own happiness.
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14

Recite positive affirmations.

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  1. They’re also proven to help improve your mood! Positive affirmations are basically designed to help reverse subconscious (or overt) negative thoughts that can bring you down. So, when you’re having a bad day and recognize that negative thoughts might be part of the problem, recite positive affirmations to get into a happier mindset. For example: [17]
    • I’m overflowing with energy, enthusiasm, and joy.
    • I am using my amazing talents to fulfill all of my dreams.
    • I always find solutions to the challenges in front of me, and move past them.
    • I am calm and centered today. I can do anything I set my mind to.
    • I have all the tools I need to do what needs to be done today.
    • I am smart and capable, and I can stand up for myself.
15

Reframe your situation or mood.

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  1. Reframing is a term counselors use to get you to look at your situation in a new light or from a different angle. [18] You might try looking for the silver lining in your situation, remembering what you've learned, or finding humor in a less than optimal situation.
    • Or, if you’re just in an odd mood and feel grumpy, you can remind yourself that not every day is a cheery day and that tomorrow will be better.
    • For example, if you’re sad after a breakup, you might remind yourself that although the end of the relationship has been painful, you learned a lot about yourself through the process.
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16

Practice gratitude.

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  1. Gratitude is an attitude, a moral outlook, or even a daily practice that shows thankfulness. It can also mean showing appreciation and repaying kindness. Try setting a daily reminder on your phone. When prompted, take a moment to be thankful for one thing that day. Or, just try to notice things throughout the day that you’re grateful for. [19]
    • The things you’re grateful for can be small things, like finding a close parking spot or seeing a beautiful sunrise.
    • At the end of the day, make a quick gratitude list and write down 3 things that you were thankful for that day.
    • Being grateful can put you in a mood of thankfulness and optimism. Studies have shown that it can also improve your well-being and interpersonal relationships.
    • Studies have also shown that gratitude can make you feel more optimistic about the future and improve your outlook.

Expert Q&A

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  • Question
    How can I boost my mood naturally?
    Rebecca Kason, PsyD
    Licensed Clinical Psychologist
    Dr. Rebecca Kason is a Licensed Clinical Psychologist licensed in both New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy. Dr. Kason treats clients struggling with emotional dysregulation, behavioral disorders, interpersonal difficulty, family conflict, anxiety, depression, and phobias. She holds a Bachelor's degree in Psychology from The University of Delaware and a Master's degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University. Dr. Kason completed an APA accredited internship at Mount Sinai Services. She is a member of the American Psychological Association and Association for Behavior and Cognitive Therapy.
    Rebecca Kason, PsyD
    Licensed Clinical Psychologist
    Expert Answer
    Log your daily activities and rate them on a scale of 1-10 on how much they give you a sense of achievement and pleasure. After a week, try reducing the activities that are rated low in both categories and increasing the ones that are rated highly.
    Thanks! We're glad this was helpful.
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    Not Helpful 2 Helpful 31
  • Question
    Is it possible to boost my mood fast?
    Rebecca Kason, PsyD
    Licensed Clinical Psychologist
    Dr. Rebecca Kason is a Licensed Clinical Psychologist licensed in both New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy. Dr. Kason treats clients struggling with emotional dysregulation, behavioral disorders, interpersonal difficulty, family conflict, anxiety, depression, and phobias. She holds a Bachelor's degree in Psychology from The University of Delaware and a Master's degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University. Dr. Kason completed an APA accredited internship at Mount Sinai Services. She is a member of the American Psychological Association and Association for Behavior and Cognitive Therapy.
    Rebecca Kason, PsyD
    Licensed Clinical Psychologist
    Expert Answer
    Yes, at least based on the theory of behavioral activation. It is believed that when you are participating in activities throughout the day that give you a sense of pleasure and/or achievement, your mood will increase to meet the context of those activities.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      Warnings

      • If your bad mood or negative thoughts persist for an extended period of time, see a doctor. This is a possible indication of clinical depression. Clinical depression can be medically treated, but can result in serious consequences if left untreated.
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      • Make sure that whatever you do to cheer up doesn't turn into an escape or addiction.
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      References

      1. ↑ https://www.usc.edu.au/media/3850/Reframingyourthinking.pdf
      2. ↑ https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495?pg=1
      3. ↑ Rebecca Kason, PsyD. Licensed Clinical Psychologist. Expert Interview. 12 August 2021.
      4. ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/how-nature-benefits-mental-health/
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
      6. ↑ https://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
      7. ↑ Rebecca Kason, PsyD. Licensed Clinical Psychologist. Expert Interview. 12 August 2021.
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3741536/
      9. ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
      1. ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/february/affection
      2. ↑ https://www.researchgate.net/profile/Gerulf-Rieger/publication/50911102_Spouses_and_cats_and_their_effects_on_human_mood/links/00b7d5326dc2cf12c8000000/Spouses-and-cats-and-their-effects-on-human-mood.pdf
      3. ↑ https://www.takingcharge.csh.umn.edu/how-does-your-personal-environment-impact-your-wellbeing
      4. ↑ https://goaskalice.columbia.edu/answered-questions/does-aromatherapy-work/
      5. ↑ https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk
      6. ↑ https://www.scienceofpeople.com/color-psychology/
      7. ↑ https://www.apa.org/monitor/nov05/cycle.aspx
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/
      9. ↑ https://www.psychologytoday.com/blog/in-the-face-adversity/201209/positive-reframing-optimistic-thinking
      10. ↑ Rebecca Kason, PsyD. Licensed Clinical Psychologist. Expert Interview. 12 August 2021.

      About This Article

      Article Summary X

      If you want to cheer up, try to stop thinking about your situation. Obsessing, or what psychologists call ruminating, over what went wrong can make us focus on the negatives instead of the positives and doesn't solve anything. Try to distract yourself instead with something you enjoy, like cuddling with a pet or spending some time outdoors. If you want to cheer up from stress, try going for a walk or doing some exercises. Physical activity can help to boost endorphins and make people feel more happy. For tips from our Counselor reviewer on how to make your space more cheerful, read on.

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