We all have those days where we’re not feeling our best. Sometimes, things may not seem to be going our way that day, it’s that time of the month, you’re sick, or just feeling crappy in general. Whatever the reason is, be it hormonal or environmental, you always have a choice to get out of a funk and into a better mood. Here are the top ten ways to boost your mood now:

Exercise

Exercise is one of the most important activities you can do for your overall health.  Several studies have found that exercise helps depression, lifts your mood, improves your sleep patterns and distracts you from daily worries. It has also been found that consistent physical activity may change chemical levels in your brain such as serotonin, endorphins and stress hormones. When it comes to endorphins, this is a vital chemical that is linked with boosting your mood. When you exercise, your body begins to release this chemical which interacts with the brains’ receptors and reduces your overall perception of pain. These endorphins are what trigger a positive feeling in the body. Aside from the science behind exercise and how it affects your mood, it also leaves you feeling accomplished and super healthy. Who doesn’t love to feel healthy?

Socialize

Getting together with a good group of friends or even going out alone and connecting with strangers is a great mood booster for those craving social connections. Humans are naturally social creatures and social interactions is something we all require at some point or another. So, if you find yourself feeling a little gloomy, get out there an connect with someone. It may be the perfect boost you need for the day.

Healthier Diet

Alongside exercise, there must be a healthy diet. You can’t just workout and then eat a greasy double cheeseburger with extra bacon on it. Well, you can, but you won’t feel good about yourself. Ever notice you may feel tired, sluggish and crappy after eating junk food, or a calorie dense meal? That’s your body responding to what it’s absorbing. Integrating healthier foods in your diet will not only give your body the fuel it needs but will leave you feeling happier and looking lighter too! When you look good, you feel good.

Listen to an Uplifting Playlist

Who doesn’t love to loop that one good song when you’re feeling down? When you’re in a low mood or feeling sappy, instead of turning on the blues, turn up the volume to something more upbeat. Your feelings will thank you later.

Take a walk (in the park)

Going for a good walk in nature may get you out of that dim mood. The environment is calming, quiet and allows you to come back down to earth, leaving you feeling grounded and at peace. So, if you’re feeling upset, take a walk in the park. The beautiful scenery should zap the attitude in no time and inspire you to feel full of gratitude.

Get as much sleep as you can

Sure, you’ve heard of the saying “woke up on the wrong side of the bed,” but did you know that not allowing yourself to get enough rest can truly affect your emotional state? Your sleep patterns and mood are closely intertwined with one another. Having a poor or inadequate sleep schedule causes irritability and added stress, while getting the right amount of sleep on a consistent basis enhances your well-being. Poor sleep is also linked to affecting concentration. A lack of quality sleep can leave you feeling foggy and unproductive which may affect your attitude as well. Think of it this way, your mind and body are one. When one part is out of sync, the other is soon to follow. Examine your sleep patterns or behaviors and assess how you feel. Have you been stressed or more anxious lately? How much sleep are you getting as a result? Are you having brain fog more than usual? Checking in with yourself and improving your quality of sleep may lift your spirit in no time.

Caffeinate Yourself

Despite what that one co-worker or friend says who tries to convince you coffee is bad for you while chugging sodas and eating honey buns every day, coffee has many health benefits. Of course, anything can be bad for you when indulged in excess or loaded with additives, sugars, and syrups, but the natural coffee bean provides vitamins B5 and B2.  Coffee is high in antioxidants and linked to reduced risk of many diseases such as Parkinson’s, liver, and colon cancer as well as reduces risk of heart disease. The antioxidants in coffee can dampen inflammation due to underlying disorders or conditions. So, if you’re feeling swollen and achy which can inevitably affect your mood, try incorporating coffee a little more into your daily diet. Just make sure you skip the extra additives in your morning cup of joe.

Get some sunlight

Sunlight is directly linked with serotonin which is the mood boosting hormone to help you feel calmer and more focused. The lower the levels of serotonin, the more likely you are to be in a general lower mood. With natural sunlight, the rays filled with vitamin d can give you the boost you need for your mood and overall health. It protects against inflammation, lowers blood pressure, improves brain function and can even protect against cancer. Start introducing a little of the sunshine vitamin in your daily morning routine to kick start your day.

Watch Something Funny

Sometimes all you need is a good laugh when you’re feeling dull. As the saying goes, “laughter is the best medicine.” This in fact is true and has scientifically been linked to releasing endorphins, burning calories, relieving stress and boosting your immunity. So, don’t feel guilty about watching cat videos, toddlers falling, or anything that makes you cackle. You may even look back and laugh at why you were huffing and puffing in the first place.

Keep a Daily Routine

At times, not having a routine can leave you feeling frazzled and outright frustrated. You may come into work feeling flustered because you underestimated your morning commute, left your lunch on the kitchen counter and forgot to take out the trash on trash day. These things happen from time to time, but if you find your mornings to be in a perpetual state of disarray, it may be time to create a daily routine for yourself. This will leave you feeling more in control of your day and boost your overall mood.