We all have moments where we feel down, anxious, or stressed out. Sometimes, all you need is a quick pick-me-up to improve your mood and get back on track.

The good news is that there are plenty of things you can do in a minute or less to boost your mood and feel better.

1. Take a Deep Breath

Taking a deep breath is one of the quickest and most effective ways to calm your mind and reduce stress. Simply close your eyes, inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

2. Drink a Glass of Water

Dehydration can make you feel tired and irritable, so make sure you’re drinking enough water throughout the day. If you’re feeling low, try drinking a glass of water to hydrate your body and boost your energy levels.

3. Smile

Even if you’re not feeling happy, smiling can trick your brain into releasing endorphins, which can improve your mood. So, take a moment to smile – even if it’s a fake one – and see if it makes you feel better.

4. Get Some Sunlight

Getting some sunlight can boost your mood and improve your mental health. If you’re feeling low, try to spend a few minutes outside in the sun to improve your mood.

5. Hug Someone

Hugging someone you care about can release oxytocin, which can reduce stress and improve your mood. So, give someone you love a hug and see if it makes you feel better.

6. Listen to Upbeat Music

Listening to upbeat music can release dopamine, a neurotransmitter that can improve your mood and make you feel happy. So, put on your favorite song and dance around for a few minutes.

7. Do a Quick Workout

Exercise can release endorphins, which can improve your mood and reduce stress. If you’re feeling low, try doing a quick workout – even if it’s just a few pushups or jumping jacks – to boost your energy levels and feel better.

8. Eat a Healthy Snack

Eating a healthy snack can give you a quick energy boost and improve your mood. Try snacking on some nuts, fruit, or veggies to give your body the nutrients it needs to feel good.

9. Practice Gratitude

Practicing gratitude can reduce stress and improve your mood by focusing your attention on the things you’re thankful for. Try taking a moment to think about three things you’re grateful for right now.

10. Stretch Your Body

Stretching can relieve tension and improve blood flow, which can help improve your mood. Try doing a few simple stretches – like touching your toes or reaching up to the sky – to loosen up your body and feel better.

11. Practice Mindfulness

Mindfulness can help you focus on the present moment and reduce stress and anxiety. Try taking a minute to focus on your breath and observe your thoughts without judgment.

12. Laugh

Laughter can release endorphins and improve your mood in just a few seconds. Try watching a funny video or talking to someone who makes you laugh to boost your mood.

13. Take a Power Nap

If you’re feeling tired or stressed out, taking a quick power nap can help you recharge and feel better. Try taking a 10-20 minute nap to improve your energy levels and mood.

14. Practice Self-Care

Practicing self-care can help you prioritize your own well-being and improve your mood. Try doing something nice for yourself – like taking a bubble bath or reading a book – to reduce stress and feel better.

15. Smell Something Good

Smelling something pleasant – like essential oils or freshly baked cookies – can improve your mood and reduce stress. Try taking a moment to smell something you enjoy to feel better.

16. Connect with Someone

Connecting with someone you care about – whether it’s in person, over the phone, or online – can improve your mood and reduce stress. Try reaching out to a friend or family member to feel better.

17. Do Something Kind

Doing something kind for someone else can improve your mood and boost your happiness. Try doing a small act of kindness – like holding the door open for someone or complimenting a stranger – to feel better.

18. Visualize Something Positive

Visualizing something positive – like a happy memory or a beautiful landscape – can improve your mood and reduce stress. Try taking a moment to imagine something pleasant to feel better.

19. Practice Positive Self-Talk

Practicing positive self-talk can help you feel better about yourself and improve your mood. Try saying something positive to yourself – like “I am capable” or “I am worthy” – to improve your self-esteem.

20. Sing or Hum

Singing or humming can release endorphins and improve your mood in just a few seconds. Try singing along to your favorite song or humming a tune to feel better.

21. Write in a Journal

Writing in a journal can help you process your thoughts and emotions, which can improve your mood and reduce stress. Try taking a few minutes to write down how you’re feeling to feel better.

22. Meditate

Meditation can help you calm your mind and reduce stress and anxiety. Try taking a minute to sit quietly and focus on your breath to feel better.

23. Practice Forgiveness

Forgiving someone – even if it’s just in your own mind – can help you let go of negative emotions and improve your mood. Try practicing forgiveness toward yourself or someone else to feel better.

24. Do Something Creative

Doing something creative – like drawing, painting, or writing – can improve your mood and reduce stress. Try taking a few minutes to express yourself creatively to feel better.

25. Practice Mindful Breathing

Mindful breathing can help you calm your mind and reduce stress and anxiety. Try taking a minute to focus on your breath and observe each inhalation and exhalation.

26. Go for a Walk

Going for a quick walk can improve your mood and reduce stress. Try taking a 5-10 minute walk – even if it’s just around your office or neighborhood – to feel better.

27. Say “Thank You”

Expressing gratitude can improve your mood and reduce stress by focusing on the positive things in your life. Try saying “thank you” to someone – whether it’s in person or in a text message – to feel better.

28. Clean or Organize Something

Cleaning or organizing something – like your desk or closet – can improve your mood and reduce stress by creating a sense of order and control. Try tidying up something to feel better.

29. Take a Break from Technology

Constantly checking your phone or computer can increase stress and anxiety. Try taking a minute to disconnect from technology and enjoy some quiet time to feel better.

30. Look at Something Beautiful

Looking at something beautiful – like a sunset or a piece of art – can improve your mood and reduce stress. Try taking a moment to appreciate something beautiful to feel better.