How To Boost Your Mood Naturally: 45 Scientifically Proven Ways

Published on February 3rd, 2023

Last updated on March 7th, 2023

Do you ever feel low in energy, unmotivated, and generally not your best self? And this is not surprising since it can be hard to stay positive when life’s obstacles get in the way. The most effective scientifically proven ways to boost mood naturally include:

  • exercising regularly;
  • spending time outdoors;
  • talking with friends and family;
  • getting adequate sleep;
  • and taking part in activities.

Eating a well-balanced diet containing various essential vitamins and nutrients is vital for maintaining physical and mental health. Taking these natural mood boosters daily will also improve physical and mental health. Healthy habits can make all the difference in improving and maintaining a positive mood.

In today’s blog post, we will explore some 45 scientifically-proven methods for achieving mental well-being and living a happier, healthier life. Read on as we discuss strategies from exercise to mindfulness and beyond!

1. Exercise Regularly

This regular mood lifter reduces stress and increases self-esteem. Aerobic exercise is most recommended for those looking to boost their mental health. 

Aerobic activities includes: 

  • running;
  • biking;
  • swimming.

And it can also be any other activity that increases the heart rate for an extended period. 

2. Eat The Right Food

A balanced diet includes:

They can help to maintain physical and mental well-being. Vitamin C plays a role in serotonin production. It is present in citrus fruits, potatoes, and leafy greens. Vitamin D can also reduce symptoms of depression.

3. Consume Omega-3 Fatty Acids

Omega-3 fatty acids, found in certain plants and fish oils, are natural mood boosters. Research has shown that they have anti-inflammatory, antioxidant, and neuroprotective properties.

It can help improve cognitive functioning and decrease the symptoms of depression.

4. Eat Some Chocolate

It triggers the release of endorphins, or “Happy Hormones.” They work to ease stress and improve mood. It has a calming effect on the body and mind. It is due to its high levels of antioxidants. They help to reduce inflammation and promote relaxation.

5. Drink Enough Water 

Drinking water is the best way to boost your mood. Water is essential for the body to remain properly hydrated and to flush toxins.

Proper hydration keeps the body functioning at its best. It can help improve mental clarity, reduce fatigue, and combat stress.

6. Get Enough Sleep

Sleep is one of the most important functions for humans. It gives our bodies time to rest and regenerate so we can wake up refreshed and energized.

Sleeping 7-9 hours of quality sleep helps support mental clarity. It also maintains positive emotions throughout the day.

7. Make Laughter A Part Of Your Routine

Watch comedies or spend time with friends who make you smile. It is a great way to nurture your sense of humor and boost your mood.

8.  Go For A Walk In Nature

Nature is full of:

  • beauty and calming sights;
  • sounds;
  • smells;
  • tastes;
  • feelings;
  • and thoughts.

It can help lift mood and create a more positive outlook.

9. Get Out In The Sunshine

Exposure to sunlight regulates mood and social behavior. Sunlight also provides people with Vitamin D. It helps reduce stress, improve sleep quality and boost energy levels. 

10. Enjoy Flower Beauty

The presence of flowers in a home or workplace can lead to improved moods and lower stress levels. The sight and smell of this mood lifter can:

  • reduce anxiety;
  • improve memory and concentration.

11. Connect With Yourself

Take regular time out to focus on yourself. It can be journaling, art, music, or yoga. It helps us reconnect with our innermost thoughts and feelings. Thus it leads to a mood boost.

12. Connect With The Wider World

As humans, we are naturally curious. Feeding this by learning something new or exploring a different culture is important. It can help open our minds to new possibilities and give us a sense of joy and adventure.

13. Practice Mindfulness

This natural mood booster can help us become more aware of the present moment. It includes:

  • deep breathing;
  • visualizations;
  • and meditation.

They also help create clarity, calmness, and contentment.

14. Spend Time With People Who Make You Happy

Surround yourself with positive people who make you feel loved, accepted, and supported. This will help reduce anxiety and bring more joy into your life. 

15.  Interact More

Human interaction helps us connect with others. It releases the ‘feel good’ chemicals in our brains. They are serotonin, oxytocin, and dopamine. These chemicals are all-natural mood boosters.

16. Spend Time With Your Pet

Studies have shown that spending time with your pet can increase oxytocin levels. Thus it leads to a mood boost.

17. Watch A Cat Video

Cats have a unique charm. It is also funny to watch them doing amusing things. Furthermore, cat videos’ content is often short, lighthearted, and funny.

18. Listen To Music

This creates a sense of optimism and provides an overall feeling of well-being. Uplifting genres include:

  • classical music;
  • jazz;
  • soul music;
  • music with a slow tempo, such as acoustic ballads;
  • or music that features natural sounds, like the ocean or birds chirping.

19. Listen To Bird Songs

This natural mood booster improves concentration and increases feelings of calmness. Bird songs also activate the parts of the brain associated with positive emotions. 

20. Challenge Negative Thinking

It’s natural for our minds to draw attention to the negatives in life. So learning how to challenge this type of thinking is essential for mood boosting. It can help us take back control over our emotions. It prevents us from feeling overwhelmed by worries.

21. Unplug 

Technology can be stunning at times. Giving ourselves a break from screens, emails, and social media occasionally is important. This will help prevent burnout and provide clarity of mind. 

22. Practice Self-care

We should look after ourselves physically, mentally, and spiritually. It helps create balance in life. You can take a hot bath or do something creative every day.

23. Pamper Yourself 

Take time out of your busy schedule to do something nice for yourself. It can be a relaxing bath or massage. They will help restore balance and leave you feeling pampered. This is one of the best ways how to boost your mood naturally.

24. Set Meaningful Goals

Having something to work towards can give us focus, motivation, and satisfaction. It’s better to have a few smaller, manageable objectives than to take on too much at once and become overwhelmed.

25. Declutter Your Home And Workspace

Decluttering your home things can lead to a mood boost. This activity reduces stress, creates a calmer environment, and frees up mental energy. It also allows you to focus more on the things that matter.

26. Write Down Your Thoughts

If you feel overwhelmed with emotions and worries, try writing them down in a journal. This can provide clarity on any issues causing distress.

27. Take Up A Hobby Or Craft

You can engage in such activities as leading to mood boosts:

  • painting;
  • playing any musical instrument;
  • singing;
  • gardening;
  • and others.

It focuses your attention away from negative thoughts and feelings onto something creative.

28. Practice Gratitude

Being grateful for what we have in life – whether material goods or relationships – has been proven to affect our mental well-being positively.

29. Volunteering

It is an effective mood lifter. Volunteering can provide individuals with a sense of purpose and belonging. It also allows for learning new skills. 

30. Help Others Without Expecting Anything In Return            

It is a powerful way to create inner peace and increase happiness. It can also give you a new perspective on life.

31. Give A Hug

It is one of the most effective natural mood boosters. It releases hormones that make us feel comforted, happy and secure.

The physical contact of hugging triggers the release of oxytocin in our brains. This hormone gives feelings of affection and calmness.

32. Talk To A Stranger

This mood lifter helps relieve stress and anxiety. Engaging in conversation with someone new can help:

  • improve self-esteem;
  • and encourage a more optimistic outlook.

33. Dance

It helps you stay active. It can lead to improved self-confidence and well-being. Furthermore, learning new dance moves encourages creativity and makes sense of accomplishment.

34. Do A Puzzle

Doing a puzzle has many positive effects on mood boost. The activity helps improve focus, problem-solving skills, and cognitive function.

35. Try Aromatherapy With The Smell Of Lavender

Certain essential oils have been famous for their calming effects for centuries. Add a few drops to an oil burner or diffuser to help relieve stress. For example, you can take benefit of lavender’s natural mood booster:

In one study, participants who inhaled lavender oil showed:

  • decreased stress levels;
  • and improved mood. 

The results also indicated it could help improve sleep quality and reduce insomnia

36. Take Part In Cultural Activities

This social connection has been linked to increased happiness and mood-boosting effects. It can provide a meaningful distraction from any negative thought patterns or feelings. It allows people to gain perspective and cultivate a greater sense of purpose.

37. Take A Break

Sometimes, we need to take a step back from life’s demands and give ourselves a moment to recharge. This will help restore balance and increase overall well-being.

38. Live In The Moment

Try to practice being present instead of worrying about what happened in the past or what the future can bring. This mood lifter will help reduce stress and create a sense of peace within yourself. Live in the moment, and appreciate what life has to offer.

39. Get Comfortable With Changing

You should accept that life will go through periods of change. It can help you embrace the uncertainties that come with it. This enables you to move forward positively. 

40. Have Faith 

Faith in something greater than ourselves brings comfort and can provide strength when facing difficult times or situations out of our control. This is one of the most effective methods to boost your mood naturally.

41. Take Up A New Challenge

Sometimes, stepping outside of your comfort zone can lead to personal growth. It could be as simple as trying a new recipe or taking up an activity such as painting or yoga.

42. Celebrate Small Victories

Often, we focus on the big moments in life. But it’s important to acknowledge and celebrate everyday successes. This mood lifter will give you a sense of accomplishment and fill you with optimism.

43. Travel

It can help improve mood by providing an opportunity to explore and experience new:

  • environments;
  • cultures;
  • and activities.

It can also serve as a break from work or difficult situations and allows people to feel a sense of freedom and adventure.

Additionally, this natural mood booster provides an opportunity to:

  • meet new people;
  • and form connections.

This can be beneficial for overall mental health.

44. Learn How To Manage Stress

Knowing how to handle stressful situations is critical to improved mental well-being. Since increased levels of chronic stress are due to:

  • poor physical health;
  • low self-esteem;
  • and depression.  

45. Reach Out For Support

If you feel overwhelmed or stressed, don’t hesitate to seek professional help from a trusted individual or mental health provider. 

Talking about your feelings can lead to positive transformations. 

What Can Vitamins And Supplements Boost Your Mood?

Vitamins and supplements that can boost mood include:

  • Vitamins B 5;
  • Zinc;
  • Magnesium;
  • Probiotics;
  • Ashwagandha;
  • Rhodiola;
  • Multivitamins.

Choosing supplements that are high quality and free of contaminants is important. It is better to take supplements and vitamins in liquid form. They are easier for your body to absorb.

Mood-boosting supplements can improve your daily outlook and focus. ‘‘Happy Mind” liquid mood supplement differs from traditional medicine. 

They use adaptogens and vitamins to increase overall well-being. It contains all the necessary natural mood booster components:

Vitamin B5It is also known as pantothenic acid. It is essential for the production of key neurotransmitters involved in regulating moods. They are serotonin, dopamine, and noradrenaline.
ZincIt is an essential mineral that serves as a cofactor for over 300 enzymes. It is involved in many physiological processes. It helps reduce stress, enhance cognitive performance, and improve mood.
AshwagandhaIt is an ancient adaptogenic herb. It can decrease cortisol levels. It helps the body cope better with stress, anxiety, and depression.
RhodiolaIt can protect the brain from damage caused by oxidative stress. Studies have also shown that Rhodiola can improve cognitive performance. It is as effective as some antidepressant medications. 

Bottom Line

By following the tips on how to boost your mood naturally, you can improve your mental health and well-being. Finding the perfect combination of techniques that work like a charm every time is important. Making small changes today can lead to big rewards in the future!

Do you have a go-to method for boosting your mood? We’d love to hear about it in the comments below!


What kind of diet should I follow to help my mood?

– Whole grains;
– Lean proteins;
– Fruits;
– Vegetables;
– And healthy fats.

What lifestyle changes can I make to help improve my mood?

– Maintaining meaningful relationships; 
– Engaging in activities you enjoy;
– Having regular breaks;
– Setting realistic goals;
– Practicing self-care.

What foods to avoid when stressed?

– Foods high in sugar. They can lead to feelings of irritability; 
– Processed and fatty foods. They are often high in calories but low in nutritional content;
– Caffeine and alcohol. You should check their consumption carefully.

How to improve my mood fast?

– Take a few moments to practice deep breathing or meditating;
– Make yourself a cup of tea or coffee. Caffeine can give you an energy boost
– Go for a short walk or run;
– Listen to music;
– Do something creative.

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