If you’re feeling down or overwhelmed, sometimes all it takes is a quick mood-boosting exercise to help turn your day around. Here are 15 exercises that you can do in just 15 minutes:.

1. Gratitude

Take 5 minutes to write down three things you’re grateful for. This exercise can shift your focus from a negative mindset to one of positivity and appreciation.

2. Deep Breathing

Sit comfortably and close your eyes. Breathe in deeply for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this exercise for 5 minutes. Deep breathing can help calm your mind and reduce anxiety.

3. Visualization

Visualize a calming scene like a beach or a forest. Try to use all five senses to make the visualization as vivid as possible. Spend 5 minutes in this visualization. It can help you feel more relaxed and centered.

4. Walking

Take a brisk 10-minute walk outdoors. Being in nature and getting your blood pumping can help improve your mood and increase energy levels.

5. Laughing

Watch a funny video or call a friend who always makes you laugh. Laughter releases endorphins which can help reduce stress and improve your overall mood.

6. Yoga

Practice a few yoga poses for 10 minutes such as the downward dog or cat-cow. Yoga can help reduce stress and anxiety while increasing mindfulness.

7. Dancing

Turn on your favorite upbeat song and dance for 10 minutes. Dancing releases endorphins and can also improve your confidence.

8. Mindful Eating

Take 5 minutes to eat a healthy snack mindfully. Pay attention to the flavors, textures, and smells of the food. This exercise can help you appreciate the small things in life and boost your mood.

9. Stretching

Stretch your body for 10 minutes. This can help reduce muscle tension and improve circulation.

10. Journaling

Write down your thoughts and feelings for 5 minutes. This exercise can help you release any pent up emotions and provide clarity.

11. Progressive Muscle Relaxation

Tense and relax each muscle group starting at your toes and working your way up to your head. Spend 5 minutes on this exercise. Progressive muscle relaxation can help reduce tension and promote relaxation.

12. Reading

Read a book or article for 10 minutes. It can help distract your mind from negative thoughts and expand your knowledge.

13. Meditation

Sit comfortably and focus on your breath for 10 minutes. Meditation can help reduce stress and promote feelings of inner peace.

14. Acts of Kindness

Do something kind for someone else, whether it be sending a quick text message or holding the door open for someone. Acts of kindness can improve your overall mood and increase feelings of positivity.