How to Improve Your Mood Instantly

Ready to be in a better mood?  If you've noticed your moods going in all directions lately, there is so much that is unsettled these days, it can be challenging to maintain an even keel.

So... if you are looking for ways to improve your mood quickly, you’ve come to right place.  Read on for not only things to think about, but actionable practices to improve your mood, that you can use in your life right now.

Understanding mood and Its impact

The thing is, a person's mood not only affects them; it ripples out to the people around them too. Have you ever experienced walking into a room where people were laughing so hard, and you couldn't help but start to chuckle too?  Or if someone was so upset or angry, you were influenced by their mood? Emotions and moods are contagious and that's true in relationships with your partner, your family, even your work environment.

The difference between an emotion and a mood:

Do you know how long an emotion lasts? According to Harvard – trained neuroscientist Dr. Jill Bolte Taylor, “Where a person has a reaction to something in their environment, there’s a 90 second chemical process that happens in the body.”  An emotional reaction is only 90 seconds? Yes, and it sends a cocktails of chemicals through your system, putting us on high alert. After that “the remaining emotional response is just the person choosing to stay in that emotional loop.”

Now, I don’t know if a person chooses to stay in that emotional state – it’s more likely that they are falling into a familiar childhood emotional pattern that's below the surface. Many times we’re not even aware of what we do or even why we do it.  So, if we’re running on autopilot, and defaulting to familiar coping strategies, they can extend long past the 90 seconds. Here’s how it works: emotion (90 seconds); rethinking the emotion leads to rumination; which leads to "being in a mood."

What exactly is a mood?

According to the American Psychological Association, a mood “may last for hours, days or even weeks, perhaps at a low level and without the person knowing what prompted that state.” 

It’s important to take charge of our moods, as they affect how we show up for life, how we interpret life events, and how quickly we can come back to center.

How to Improve Your Mood Quickly

There are many ways to improve our mood or help someone to improve theirs, but at the start there is one question we have to ask: Do you or they WANT to feel better now? Sometimes, people like to swim in their mood for a while. So, ask if you or they are ready to move into something new. If the answer is yes, then here are some proven ways to make a shift:

1.Gratitude

Replace expectations with gratitude. When life doesn’t deliver what we want when we want it, disappointment can set it. Instead, mentally or physically make a list of 3-10 things you are grateful for and why. You can go on as long as you like. Keep a journal or use an app, even a simple list on your phone works well.

Join 7 Day Gratitude Challenge Here

2. Breath-work

Change your breathing and you change your mood. Certain breaths are proven to relieve anxiety. Try the 4-7-8 breath. Others, like the box breath promote a calm mind. Check out the links.

3. Listen to Music

Choose a playlist where every song makes you smile or sweeps you into a happy memory. Listening to classical or meditative music can boost your mood too. Or it could be as simple as a great beat that makes you want to dance. Music is a powerful mood changer.

4. Reframe what’s making you upset:

Here’s a personal example: If I give a presentation and many people tell me they just loved it, but one has even a slightly negative comment, guess what I tend to focus on – the negative comments! And, as I think about it more and more, what could have been a 90 second emotion, gets longer and longer.

The more I interpret it that way, the more it affects my mood. With the negativity bias, it’s easy to let the inner critic take over, and stir up the agitation. Then, this affects how I think about future projects, decision-making, and most importantly, how I feel about myself… So, as a recovering perfectionist, you can bet that I’m learning to reinterpret and reframe that automatic reaction.

What I’ve found to be very helpful is Byron Katie’s “The Work”, where she asks 4 questions

• Question 1: Is it true?

• Question 2: Can you absolutely know it's true?

• Question 3: How do you react—what happens—when you believe that thought? 

• Question 4: Who would you be without the thought?


This is very powerful.

5. Exercise, Nutrition and Sleep

I’m putting these together as they are the basics of self-care.

Physical exercise releases endorphins, which are the body’s natural mood lifter. Walk, run , dance, lift weights, stretch, whatever you enjoy. This is known to help balance and uplift your mood, and boost confidence too.

Nutrition: Certain foods give us a sugar high, followed by a low. Avoid those and try to get good fats in your diet like avocado, olive oil, nuts. You can keep nuts in your bag or car when you need a little energy.

Sleep is necessary to function well, and by getting adequate sleep you actually clean off your brain's residue of stress, and get a fresh start each day.

We all know these things, but as my mentor Brendon Burchard would say, common sense is not always common practice. If you are seriously want to change your mood, take don’t forget about the basics.

6. Connect with a friend

We are social animals, and biologically we need to connect with others. Schedule time with friends or people you love. Plan adventures. Getting together in real life is always better; it’s worth the effort.  But if that’s impossible due to distance or schedule, then use Facetime, a phone call or even a quick text to show you are thinking about them. Regular meetings are a buffer to help regulate your moods.

7. Supplements to improve mood

Speak to your doctor or health professional to look into some of the more widely used supplements to improve mood. These include Omega-3 Fatty Acids, Vitamin D, B Vitamins, Magnesium. Some people find benefit in Ashwaganda and St- John’s Wort. If you start any of these, pay attention to dosage and consistency and consider keeping a notebook to track how you are feeling and any changes you are observing.

I know we are talking about shifting your mood quickly, but to make this the new set point, I just want you to have a few more tips.

8. Creating a routine for exercise, nutrition and sleep will put you (rather than your moods) in the driver's seat of your life. This is also incredibly helpful to restore self-trust and confidence...knowing you can depend on yourself.

This doesn't have to be written in stone, but it can be something you come back to. I know for myself, I feel better when I don't have wheat or dairy in my meals, but if I want a piece of cake or an ice cream, I have it - no guilt. Then what I return to is my usual way of eating, and that seems to work well for me. So in the categories of exercise, nutrition and sleep, what makes you feel your best? Use that as something to come back to again and again, because it just works for YOU.

9. Cultivate a mindfulness or meditation practice because this will actually help prevent mood swings in the first place. You will get a sense of how to manage your emotions, and that they are just fleeting - they certainly don't define you. In time, you will even feel that you are watching your emotions ("Oh, i can see that's starting to push my buttons. What's my best choice to handle it?") This is fuel on the road to emotional freedom; it's a great tool to have in your toolbox.

10. Get some support: If your moods start to get you down and you are not bouncing back, consider talking to a therapist. As areas to explore, cognitive behavior is one of the best, and somatic therapy can be super helpful too.It's a sign of strength, not weakness to put your well-being first, and get support for the life you want to live.

So, as always, this is personal, so explore what works best for you. And share the article with someone who might benefit. I'd love to hear your favorite mood-boosting tip; feel free to leave a comment below. There are many facets to be aware of. So happy to be on the journey together.