When you are feeling down or stressed, it can be helpful to look for things you can do to make yourself feel better quickly. While there are things that are simply outside of your control, there are lots of actionable steps you can take to seize control and feel better right now.
Take a Break
Sometimes just walking away from something for a few minutes can help when you’re feeling stressed, overworked, burned out, or exhausted. Step away from what you are working on and give yourself some time to think about something else. One study compared people who took a short, five-minute break to those who did not get a break. Those who took a break engaged in a variety of activities including listening to music and sitting quietly. The results showed that those who had taken a break performed better on tasks that required sustained attention.
Go for a Walk
The Centers for Disease Control and Prevention (CDC) recommends that adults over the age of 18 get at least 150 minutes of exercise each week. Getting out and moving for a little more than 20 minutes a day is not only good for your physical health and longevity, it’s also a great way to feel better in the here and now. Physical activity is linked to reductions in depression and improved mood, so a quick walk around the neighborhood can be a good way to start feeling better right away. In addition to reaping the benefits of exercise, being outside in nature can also provide mental health benefits as well. One study found that participants who spent time walking in a natural environment reported lower levels of rumination. So if you want to clear your head and feel better, head for the nearest green space such as a park or nature trail.
Crank Up the Music
Listening to music can be an enjoyable experience, but there is also evidence that music has psychological benefits including having an influence on your moods. One 2013 study found that listening to upbeat songs could improve happiness and boost mood relatively quickly.
Do Something Nice for Someone Else
Helping others, often referred to as prosocial behaviors, can also be a great way to feel better right now. Whether it’s helping out a neighbor, assisting a friend, or volunteering for a local organization, doing good for others can leave you with positive emotions that researchers have dubbed a “warm glow.” If you are looking for a way to generate some good feelings, think about things that you can do to help you friends, family, neighbors, or community. A few ideas you might want to explore include:
Fixing a meal for a friend in needShoveling a sidewalk for an elderly neighborParticipating in a neighborhood cleanupMaking a donation to an online fundraiser
Research even suggests that prosocial behaviors and generosity are linked to a number of mental health benefits including increased happiness and decreased mortality.
Talk to a Friend
When you are feeling stuck in a negative mindset, sometimes just spending a few minutes chatting or texting with a good friend is enough to put you in a better state of mind. Social support is a key factor in emotional well-being. Research has found that lack of social support is linked to a number of negative outcomes including increased loneliness and decreased resilience to stress. The good news, however, is that social support is more about quality rather than quantity. As long as you feel like you have people you are close to and who will stand by you, then you can reap the rewards of social support.
Plan Something
According to one study, researchers found that people who are able to balance living in the here and now with planning for the future are more resistant to negative moods and resilient in the face of stress. The study looked at two different ways of managing stress: mindfulness and proactive coping. Mindfulness involves living in the moment, while proactive coping involves planning for things as a way to minimize future stress. The results showed that making plans for the future was helpful for managing daily stress, but it was best used when coupled with living in the present. Such findings suggest that it’s important to find joy in the moment, but that when you are struggling to cope, thinking about things that you want to do in the future can help you manage difficult feelings and stressful moments. Follow Now: Apple Podcasts / Spotify / Google Podcasts
A Word From Verywell
Everyone faces moments when they are feeling stressed, unmotivated, or unhappy. There are many different ways to feel better, but it is important to figure out what works best for you. Some people might find that a brisk walk around the block is enough to pull them out of a bad mood, while others may be best served by spending some time volunteering to help others or planning something (such as a vacation or event) that they can look forward to.
