When you’re feeling down, it can be tough to pick yourself back up again. Fortunately, there are several things you can do to instantly improve your mood and energize yourself for the day ahead. Here are 10 simple ways to do just that.

1. Take a walk outside

Fresh air, sunshine, and exercise are all great mood enhancers. Even if you don’t have time for a full-blown workout, taking a short walk outdoors can do wonders for your mental state.

Just 10-15 minutes of walking can help you clear your head, reduce stress, and boost your energy levels.

2. Listen to upbeat music

Music has the power to impact your mood. Listening to upbeat, happy music can instantly improve your demeanor and make you feel more positive. Create a playlist of your favorite feel-good songs and listen to it whenever you need a mood boost.

3. Practice gratitude

When you’re feeling down, it’s easy to focus on the negative. To counteract this, take some time to reflect on the things you’re grateful for in your life. This could be something as simple as having a roof over your head or a loved one who supports you.

Focusing on the positives can instantly improve your mood and help you feel more content.

4. Connect with a friend

Sharing your problems and feelings with a trusted friend can be a powerful mood booster. Talking through your concerns and getting perspective from someone you trust can help you feel less stressed and more supported.

Even if you just vent to your friend for a few minutes, it can make a big difference in your overall mood.

5. Laugh

Laughter is an instant mood booster. Watch a funny video, read a joke, or just chat with someone who makes you laugh. Even if you’re not feeling particularly happy, forcing yourself to smile and laugh can help shift your mindset and improve your mood.

6. Take a hot bath or shower

There’s something inherently soothing about a warm bath or shower. Taking the time to pamper yourself and relax your body can instantly improve your mood and make you feel more refreshed.

Add some bubbles or aromatherapy oils to your bath to make the experience even more indulgent.

7. Declutter your space

Clutter can make you feel stressed and overwhelmed. Taking the time to declutter your space can help you feel more organized and in control. Start small, like clearing off a desk or organizing a drawer.

The act of decluttering can be calming and therapeutic, instantly improving your mood.

8. Do something kind for yourself

When you’re feeling low, it can be easy to focus on the negative and forget to take care of yourself. Doing something kind for yourself can be a powerful mood booster. This could be something as simple as getting a massage or enjoying your favorite treat.

Whatever it is, make sure it’s something that makes you feel happy and cared for.

9. Practice deep breathing or meditation

Deep breathing and meditation are effective ways to reduce stress and calm your mind. Taking just a few minutes to focus on your breath and clear your mind can instantly improve your mood and help you feel more centered.

There are several apps and online resources available if you’re new to meditation and need some guidance.

10. Get some sunshine

Sunshine has been linked to improved mood and increased levels of serotonin (a neurotransmitter that helps regulate mood). If you’re feeling down, taking a few minutes to soak up some sun can help boost your mood and energy levels.

Even just sitting by a window can help if you can’t get outside.