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Feeling Down and Depressed? 10 Simple Ways to Improve Your Mood

Updated on December 13, 2017

Improve Your Mood When You're Feeling Down

When we are feeling down or feeling depressed it can sometimes feel so big that we believe we need a complex solution. For the most part this belief is wrong! It's the simple things, done daily, that will improve your mood. If you don't believe me and are sure that your problems are just too complex for a simple solution, then tip 1 is for you.

Tip 1 - You will feel better if you tell everyone exactly what you think of them, get fired from your job, pack your bags, build a little shack in the mountains and go live as a hermit, hunting and foraging for food and spending your days thinking about how miserable and lonely you feel.

You may feel like doing that but actually I'm just kidding :) Following on from here you'll find 10 much simpler ways to improve your mood when you’re feeling down. While there are many more than 10 ways available to us, these are basic concepts which can be altered, even mixed up with each other to create a whole range of mood boosters. The important thing is that you understand what the benefits and remember that feeling down or depressed, although normal, is conquerable.

Feeling Down or Depressed?
Feeling Down or Depressed? | Source

The Challenge

You may feel that the following tips to improve your mood are too simplistic. Yeah, yeah I hear you say - I know about all those things. Well you may know about them but how often do you DO THEM? There's little value in just knowing something - the value comes from taking action.

So, I challenge you to choose one of these actions while reading and then without delay, DO IT straight afterwards! No excuses!

“The blues are because you're getting fat and maybe it's been raining too long, you're just sad that's all. The mean reds are horrible. Suddenly you're afraid and you don't know what you're afraid of. Do you ever get that feeling?”

          Holly Golightly, Breakfast At Tiffany’s by Truman Capote

1. Listen to Music

Music is one of the best forms of self-expression. When we're feeling down or depressed we benefit from listening to music because it opens up the mind to a positive form of thinking due to the messages in the song as well as the chords and melodies. That being said, not all music is recommended for music therapy. In fact, therapists advise to use it with caution. Pick happy songs, inspiring songs, or compositions that tend toward the soothing instead of the angry or hateful. 

2. Walk Your Way to Improved Mood

Walking, like any physical activity that requires a change in venue, is good when you’re feeling down because it helps give you perspective. Do it at your own pace, and anywhere you want. It will remind you that the world is big and your worries, small. The view of city lights at night is beautiful. Or if you’re out in the country, a route with a nice view of mountains or the seaside will add a nature element to your therapy.

3. Food Therapy

Not to be confused with emotional eating, food therapy is a wonderful way to snap out of feeling down. Depression is linked to numerous cases of vitamin and mineral deficiencies because of malnutrition and what better way to cure that low mood that than eating? Food high in omega-3 fatty acids such as salmon or tuna combat anxiety, sleep disorders and unexplained feelings of sadness. Complex carbohydrates like pasta release sugars gradually in our system, preventing sugar lows. Dark chocolate releases endorphins but not commercial milk chocolate which is high in sugar and may cause a sugar crash. So eat but be wary of what you take in.

4. Structured Activity

Structured activity is a form of cognitive behavioural activity. This may not sound like the most comforting of solutions to feeling down but this has been proven effective, especially those who experience moderate to severe depression. When we are feeling depressed we often feel lost and unable to make decisions. Having a structured schedule and activity that you can follow will teach you to regain control over your life again. A good example are household chores such as folding bed linens, mopping the floor, washing the dishes—pretty stress-free activities that don't require a lot of thinking. If you've been putting a chore off, why not do it now? You know you will feel better afterwards.

5. Lose Yourself in Art Therapy

Be the artist. Inspired by your melancholy, use any medium you feel most comfortable with and express that sadness by getting your hands busy. Art therapy is effective because it is a form of venting. You will find yourself less burdened by your depression once you’ve let it out and that’s always true. And to do so in a creative fashion will be rewarding. And who knows? You might just be the next big thing in art waiting to be unearthed from the ashes of your depression.

6. Get Running

The concept of running is almost the same as walking except this time you’re required to put on the right footwear. The benefits of running, or jogging, stems from the concept of exercise as mood booster. When you run, you exert the use of muscles which releases endorphins in your brain—natural uppers that improve your mood and even reduce your perception of pain. So next time you’re feeling depressed, grab your iPod and your favorite pair of running shoes. Do about a mile or two. You’ll find yourself feeling refreshed and wonderfully cheerful.

7. Put Pen to Paper & Get Writing

Keeping a diary has been known to effectively diminish the blues because it is good, old-fashioned venting with words. If you’re not the type to create something from your feelings, then writing just may be your tool. It doesn’t have to be a well-written entry. After all, you’re the only one who needs to see it. It just needs to be honest so when you read it back when you’re a lot better, the sadness is trivialized. The diary is also a good way to see how you’re like when you’re down and to check if there is a pattern in the emergence of your melancholy. That way, the next time you’re feeling down, you’ll know what helped last time.

8. Meditation

Sometimes depression stems from the being lost in the fast-paced world of today. We forget that while our work sweetens life, we still need time for ourselves. Meditation leaves you some quiet time alone to reflect, rest and empty your mind of worries. Pick your own way of meditation. Chant a mantra of inspiration several times before breakfast. Visualize a beautiful and peaceful place. The condition of the mind greatly affects our physical and mental health, so it is important that we take care of it and never let it burn out.

9. Happy, Happy Talk

You are not alone. If you are feeling down, one of the best ways to deal with it is to talk to someone about how you are feeling. Call your best friend. Visit your mother. See a therapist. Sometimes, all you need is someone to listen to what you have to say. Make sure you never cut yourself off from the world because the input of others in your life makes such a big difference with your mood.

10. Let Some Light into Your Life

There is a type of depression called “seasonal depression” which is basically depression on the days or seasons when the day is shorter than night. People who live in colder countries are more prone to feeling depressed because of their lack of exposure to sunlight.

Obviously, the presence of sunshine does a lot to cheer up the atmosphere, but there is also a scientific explanation for this. Sunshine activates the pineal gland in our brains which in turn, produces serotonin. Serotonin is the hormone that helps us sleep and is also known as an anti-depressant. Since it relaxes us, it also makes us less prone to worry and depression. So if you’re prone to feeling down, maybe you can put in more windows in your home, vacation at a sunnier place during the winter or just step outside. Let some light in your heart and mind.

Stop Feeling Down & Depressed & Do Something Now

So have you chosen one thing to do right now? I hope so :) If your mind is coming up with all sorts of excuses not to do something to improve your mood right now - ignore it! We both know that it takes an action to make things better, so do something now.

Mastering the art of boosting your mood is easy. You just have to remember one thing: take care of yourself. Eat right, exercise, get enough sleep, do things that relax and comfort you. Since depression and low mood are linked to both psychological and physiological factors, it is important that you are of sound mind and body to prevent depression from beginning in the first place.

Sadness never seems to have the same quality when it comes into our lives. It has a different face every time, and a different effect on the person it descends upon. In essence, there is no straight-up formula for curing the blues, but in a way that’s a good thing. For our ever-changing emotions including coping when we are feeling down and feeling depressed, we need a whole range of tools in our kit bag.

More Help for Low Mood & Depression


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    • Sheila Ann Myers profile image

      Sheila A Myers 

      2 years ago from Elmira

      Im suffering from depression and anxiety very badly right now... I have bipolar disorder, so I get stuck in depresso mode at random times.. Thanks for writing this- I will try a couple of these that I haven't yet.

    • challengethestorm profile image

      Alex Hanna 

      5 years ago from Wilmington

      #5. LOVE that one. So true.

    • Alexis Cogwell profile image

      Ashley Ferguson 

      5 years ago from Indiana/Chicagoland

      Wonderful tips. I often listen to music to relax when feeling sad. Thank you for sharing other ways to improve my mood during these times. :)

    • Susana S profile imageAUTHOR

      Susana Smith 

      5 years ago from UK

      I hope you are resting and looking after yourself gently :) Have you tried a loving kindness meditation? Looking at nutrition? Just ideas x

    • profile image


      5 years ago

      I've been in a clinical depression now for months. To the extent that breathing has become too much for me. The ironic piece of this is at my previous place of employment I work as a trainer and facilitator of dialectical behavior therapy. Great skills of mindfulness and mediation.

      I appreciate knowing other people out there are trying to be proactive with their symptoms and want to commend your efforts to put some tips out there for people.

      Great job and thank you.

    • Susana S profile imageAUTHOR

      Susana Smith 

      6 years ago from UK

      Nice idea Glenn!

    • Glenn Stok profile image

      Glenn Stok 

      6 years ago from Long Island, NY

      These are all very useful methods to alleviate down moods. I have one extra one that I do. When I'm feeling depressed, I give myself a gift. It helps to cheer me up.

    • Kristen Howe profile image

      Kristen Howe 

      6 years ago from Northeast Ohio

      Great advice Susanna on how to feel better when you're blue. Lovely tips! Voted up!

    • brakel2 profile image

      Audrey Selig 

      6 years ago from Oklahoma City, Oklahoma

      Hi Susanna - Hope you are doing well with your baby, and I cannot believe she is one already. It is time to have fun and not be depressed. Your suggestions all hit the spot. The one that interests me today is getting the light for the sad days in the fall or winter. I know several people who own them and their moods improve. Writing always improves my mood and being outside is great for body and vitamin D. Thanks for sharing, and I will share. Blessings, Audrey

    • profile image

      Rahul Naik 

      10 years ago

      Susana!You have made excellent thoughts to divert depression state of mind.

    • profile image


      10 years ago

      I find that the best way to get out of depression is to go out and try to have some fun. I like the outdoors so I go biking or hiking and even camping with my family. It can be hard since you want to be alone but if you force yourself to enjoy something so simple then you might actually find yourself smiling and having a good time.

    • celeBritys4africA profile image


      10 years ago from Las Vegas, NV

      Being positive attracts the good luck and a life fulfilled with joy.

    • jayb23 profile image


      10 years ago from India

      Brilliant hub susana. I use the writing tip for relaxation, though listening to music is also a good option. Keep up the good work.

    • aj thoughts profile image

      aj thoughts 

      10 years ago

      These are good ideas. I have used all at one time or another. I can say that they really do work you just have to be consistent with them. The meditating I would say for me is like praying or spending time with God which I struggle more during that time because I'm thinking about and reflecting on self too much sometimes and that's not good. It helps if I am focused on God and the good He has done in my life and if I'm focused on praying for others. Just some thoughts :)

    • Cheeky Girl profile image

      Cassandra Mantis 

      10 years ago from UK and Nerujenia

      Great Hub, Susana! You really covered all the bases with this. I find after a work out in the gym my mood is always lifted, and music relaxes and uplifts too. But nothing beats the company of friends and even a pet! Pets are therapeutic and fun, and can be good friends in their "own way". *Grins* Anyway - cheers! Happy Holiday! :)

    • KenWu profile image


      10 years ago from Malaysia

      I just need this today. Really down today!

    • JamesLynch profile image


      10 years ago

      You know, this information is well thought out and needed in this day and age. Nice job!

    • Lyria profile image


      10 years ago

      What a great hub! I agree with all of your 10 suggestions. My favorite way to lift my own spirits is walking and exercise. Even though sometimes I have to talk myself into it, after I'm done, I always feel better.

    • Hello, hello, profile image

      Hello, hello, 

      10 years ago from London, UK

      They are really workable and great ideas. Full marks for helping.

    • Donna Janelle profile image

      Donna Janelle 

      10 years ago from Oklahoma

      These are great ideas! Writing always helps calm me down when I am upset or stressed. The next time I am feeling down I will be trying some of your other suggestions as well :) Thanks for sharing!

    • profile image


      10 years ago

      Very good hub. This time of the year can be depressing for many. Your suggestions would cheer anyone up!

    • Ingenira profile image


      10 years ago

      Excellent ideas, Susana. I like to divert my mind to doing something else like reading a book, watch a movie, go shopping, or talk to someone.... ;)

    • Wesman Todd Shaw profile image

      Wesman Todd Shaw 

      10 years ago from Kaufman, Texas

      Awesome Hub, Susana! You've definitely got me and what works for me personally with points 1,2,3, and 5. I prefer riding my mountain bike to walking though, but whatever works WORKS!

    • Pamela99 profile image

      Pamela Oglesby 

      10 years ago from Sunny Florida

      I think you made some very good suggestions to help someone get out of that depressed state. Music always helps me.

    • MehreenM profile image


      10 years ago from Pakistan

      Applicable advice that makes it all the more wonderful. Thanks for sharing!

    • brandrocker profile image


      10 years ago

      Great hub. It is very common for each of us to somehow feel bad or low from time to time. Music helps a lot to overcome feeling low or depressed. Thanks for your suggestions.

    • 2besure profile image

      Pamela Lipscomb 

      10 years ago from Charlotte, North Carolina

      Exercise could be very helpful in controlling depression. Of course your probably have to force yourself to do it.

    • richtwf profile image


      10 years ago

      Excellent hub with lots of very useful tips to combat the blues! I personally like to get out and go for a good run to get some fresh air, some sunshine and a chance to disengage from work mode. The latter puts me in a happy state of mind.

      Cheers for sharing!


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