Here are some quick tools that can help lift your mood and shift your mindset:
1. Change Your Physiology
Stand up, stretch, or go for a short walk. Movement increases endorphins, your brain’s feel-good chemicals.
Try the “power pose” (stand tall, hands on hips, chest open) for two minutes—this can trick your brain into feeling more confident.
2. Use the 5-Second Rule (Mel Robbins’ Technique)
Count backward from 5-4-3-2-1 and take action immediately. This interrupts negative thoughts and gets you moving.
3. Practice the 10-Second Smile Trick
Even if you don’t feel like it, force yourself to smile for 10 seconds. It sends positive signals to your brain and can boost your mood.
4. Shift Your Focus with Gratitude
List three things you’re grateful for right now. Gratitude rewires the brain for positivity.
If you’re struggling, start with simple things: “I’m grateful for my breath. I’m grateful for my heartbeat. I’m grateful for today.”
5. Listen to Uplifting Music
Play a song that makes you feel powerful or nostalgic in a good way. Music can instantly change your emotional state.
6. Change Your Environment
Open a window, step outside, or go to a different room. Even small changes can help shift your mental state.
7. Use the “You Are Free” Technique
Tell yourself, “I can stay stuck, or I can do something about this. I am free to choose.”
When we remind ourselves that we have a choice, it reduces feelings of helplessness.
8. Do One Small Productive Thing
Make your bed, drink a glass of water, or send a short message to someone you care about.
Small wins create momentum for bigger ones.
9. Try the 3-Minute “Box Breathing” Exercise
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds—repeat.
This slows down your heart rate and calms the nervous system.
10. Give Yourself Permission to Feel
Don’t judge yourself for feeling down. Say, “I accept this feeling, but it doesn’t define me.”
Let it pass through you like a wave rather than resisting it.
Which one of these feels like something you could try right now? 💙