7 Mood-Boosting Self-Care Practices You Can Start Doing Today

Move Your Body

It’s no secret that physical activity benefits the body—but it’s amazing for the brain, too. For starters, physical movement reduces stress hormones such as cortisol, according to Jennifer Nunes, registered social worker. It also increases dopamine, “a neurotransmitter that plays a big role in helping you feel pleasure, motivation, and happiness,” says Stacy Thiry, licensed mental health counselor. In fact, when your dopamine levels are balanced, you tend to feel more energized, motivated, and ready to tackle life, explains Thiry. But when those levels drop—due to inadequate sleep, an unbalanced diet, or lack of physical activity—it can leave you feeling drained, unmotivated, or even depressed.

Luckily, you don’t need to run a marathon to reap the mood-boosting benefits of exercise. As Thiry points out, all types of physical activity can help lift your mood and reduce stress, whether you prefer jogging, bike riding, or simply dancing around the house.

Get Enough Sleep

Although it’s easier said than done, getting enough shuteye is essential for supporting your mood. “When you’re well rested, your brain can [better] regulate dopamine, helping you feel more alert and motivated during the day,” Thiry says. In contrast, when you haven’t slept enough, you’ll have less energy. This can be hard on your brain, as it needs energy to do tasks like problem solving, interpreting information, and (surprise) managing emotions, Nunes explains.

Every person needs a different amount of sleep, but in general, adults should aim for seven hours of sleep per night, according to the Centers for Disease Control and Prevention. This amount of sleep can “support our mood by providing the rest needed to recalibrate and prepare for a new day of experiences, learning, and decision making,” Nunes says.

Spend Time Outdoors

One of the easiest ways to naturally boost your mood is to spend time outdoors. This is best done in the morning, as the exposure to sunlight will regulate your circadian rhythm (i.e., your body’s internal clock), Nunes says. This can pave the way for better, more restful sleep—which, as mentioned earlier, is key for supporting overall mood. Plus, light exposure increases dopamine levels, further improving mood, notes Thiry. 

Spending time outdoors also offers a peaceful experience that can benefit your overall mood. After all, the practice allows you to visually observe the beauty of nature, feel the sensation of sun and wind, and listen to the trees rustling. Together, these elements provide a grounding and mindful experience that can reduce stress and anxiety, according to Nunes.

Practice Gratitude

“When you practice gratitude—whether it’s through journaling, expressing thanks to others, or simply reflecting on the good things in your life—it triggers the brain’s reward system,” Thiry explains. This activates parts of the brain linked with dopamine release, particularly in areas tied to pleasure, motivation, and social bonding, she says. “Gratitude also promotes a mindset that reinforces positive feelings, which encourages the brain to keep seeking and recognizing good experiences, effectively creating a feedback loop that sustains and boosts dopamine over time,” Thiry adds.

Take a Social Media Break

If you constantly find yourself falling down the rabbit hole of social media (we’re guilty of it, too), try taking a break. Even a day or two can make a difference, especially if you’re used to doomscrolling on the daily. As Nunes notes, many people experience thoughts and feelings of judgement, comparison, anguish, and divisiveness when spending time online, which can contribute to low mood. 

“Taking breaks from social media allows our minds to slow down, engage multiple senses [with] other activities (such as exercise or being in nature), and allows for more authentic and deep connection with others around us,” Nunes says.

Drink Enough Fluids

If you’re feeling grumpy, drink some water. According to Lauren Twigge, registered dietitian, dehydration doesn’t just lead to physical symptoms like thirst, hunger, and headaches—but irritability too. The reason? Water is necessary for a myriad of bodily processes, including blood flow. When you’re dehydrated, blood flow to the body slows down, leading to negative mental and emotional symptoms. So, drink up!

Focus on Anti-Inflammatory Foods

For a natural way to boost your mood, fuel up on foods that reduce inflammation. A quick explainer: “Though research is still emerging on this topic, inflammation can disrupt neurotransmitters, which could lead to increased feelings of depression and anxiety,” Twigge says. Chronic inflammation can also lead to conditions like acne, food intolerances, and GI irritation, all of which can have negative effects on self-esteem, mood, and mental health, Twigge explains.

Examples of anti-inflammatory, mood-boosting foods include berries (like raspberries, blueberries, and blackberries), leafy greens, and sources of omega-3 fatty acids, such as salmon, flaxseed, and avocado. Even dark chocolate can lend a hand, so don’t hesitate to treat yourself to a sweet snack.