Feeling down or irritable can happen to anyone at any time. It’s a common human experience. But the good news is that there are many simple actions you can take to lift your mood and feel better.

From small acts of self-care to engaging with the world around you, here are 30 quick fixes for bad moods:.

1. Take a Walk in Nature

Step outside and immerse yourself in the soothing embrace of nature. Whether it’s a nearby park or a scenic hiking trail, spending time in nature has been proven to reduce stress and improve overall well-being.

2. Practice Deep Breathing

When you’re feeling overwhelmed, take a few minutes to focus on your breath. Deep breathing exercises can activate your body’s relaxation response, calming your mind and reducing anxiety.

3. Savor a Cup of Tea

Make yourself a warm cup of your favorite herbal tea. The simple act of sipping on a comforting beverage can help you relax and find solace in the present moment.

4. Listen to Uplifting Music

Create a playlist of songs that uplift your spirits and listen to it when you need a mood boost. Music has a powerful effect on our emotions and can quickly shift our mood from gloomy to joyful.

5. Write in a Gratitude Journal

Take a few minutes to write down three things you’re grateful for. Focusing on the positive aspects of your life can shift your mindset and remind you of the good things around you.

6. Connect with a Loved One

Reach out to a friend or family member who brings you joy. Connecting with loved ones and sharing your thoughts and feelings can provide comfort and uplift your spirits.

7. Engage in Physical Activity

Get moving! Whether it’s dancing, jogging, or practicing yoga, physical activity releases endorphins, also known as “feel-good” hormones, which can elevate your mood and increase happiness.

8. Indulge in a Healthy Snack

Treat yourself to a nutritious snack that you enjoy. Fueling your body with wholesome food can boost your energy levels and make you feel more content and satisfied.

9. Meditate for a Few Minutes

Find a quiet space, sit comfortably, and close your eyes. Meditation allows you to focus on the present moment, quiet your mind, and cultivate inner peace.

10. Practice Random Acts of Kindness

Do something nice for someone without expecting anything in return. Acts of kindness, no matter how small, have the power to brighten someone’s day and improve your own mood in the process.

11. Laugh Out Loud

Watch a funny video or read a joke book. Laughter releases endorphins and can instantly lift your spirits, even if it’s just for a moment.

12. Unplug from Technology

Take a break from screens and disconnect from the digital world. Engage in activities that don’t involve technology, such as reading a book, going for a bike ride, or practicing a hobby you enjoy.

13. Get a Good Night’s Sleep

Make sleep a priority. Lack of sleep can intensify negative emotions and make it more challenging to cope with stress. Aim for 7-9 hours of quality sleep each night to wake up refreshed and more resilient.

14. Practice Mindfulness

Bring your attention to the present moment and fully experience it without judgment. Mindfulness cultivates a sense of calm and contentment, helping you navigate through challenging emotions more effectively.

15. Engage in Creative Expression

Allow your creativity to flow. Paint, draw, write, or engage in any form of self-expression that brings you joy. Creative activities have been shown to improve mood and promote overall well-being.

16. Watch a Feel-Good Movie

Curl up on the couch and watch a movie that leaves you feeling inspired and uplifted. Sometimes, a heartwarming story or an awe-inspiring documentary can remind us of the beauty in life.

17. Declutter Your Space

Clear out the physical clutter around you. Creating an organized and tidy environment can promote a sense of calm and improve your overall mood and productivity.

18. Practice Self-Compassion

Be kind and gentle with yourself. Recognize that it’s okay to feel down sometimes and treat yourself with the same compassion and understanding you would show to a loved one.

19. Distract Yourself with a Hobby

Engage in a hobby or activity that you enjoy and that absorbs your attention. Losing yourself in an activity you love can help break the cycle of negative thoughts and shift your focus to something more positive.

20. Adopt a Pet

If you’re able to, consider bringing a furry friend into your life. Pets provide companionship, unconditional love, and can improve your overall well-being by reducing stress and increasing happiness.

21. Practice Gratitude Meditation

Sit in a comfortable position, close your eyes, and reflect on things you’re grateful for. Gratitude meditation can help shift your focus from negativity to appreciation, promoting a more positive mindset.

22. Learn Something New

Challenge your mind and engage in learning. It could be as simple as trying out a new recipe or exploring a topic you’ve always been curious about. Learning stimulates the brain and brings a sense of accomplishment.

23. Surround Yourself with Positive People

Seek the company of people who radiate positivity and support you. Surrounding yourself with individuals who uplift you can have a profound effect on your mood and overall happiness.

24. Practice Progressive Muscle Relaxation

Lie down or sit in a comfortable position and focus on gradually tensing and relaxing different muscle groups in your body. Progressive muscle relaxation techniques can help release tension and promote relaxation.

25. Engage in a Digital Detox

Take a complete break from technology for a specified period. Disconnect from social media, emails, and notifications. Embrace the stillness and use this time to recharge and reconnect with yourself.

26. Practice Positive Affirmations

Repeat positive affirmations to yourself. Affirmations like “I am worthy” and “I am resilient” can help reframe negative thoughts and reinforce a positive self-image.

27. Watch a Beautiful Sunrise or Sunset

Step outside and witness the awe-inspiring beauty of nature’s daily spectacle. Observing a vibrant sunrise or a breathtaking sunset can fill you with a sense of wonder and gratitude.

28. Engage in Volunteer Work

Give back to your community by volunteering your time and skills. Helping others in need can provide a sense of purpose, fulfillment, and joy.

29. Take a Warm Bath

Indulge in a soothing bath with your favorite bath salts or essential oils. The warm water and tranquil ambiance can promote relaxation and help melt away tension.

30. Practice Forgiveness

Let go of grudges and practice forgiveness. Holding onto anger and resentment can weigh you down mentally and emotionally. Forgiving others—and yourself—can free you from negative emotions and bring peace.