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5 ways to boost your mood

gratitude total balance


To me happiness is feeling that sense of quiet peace within and having the knowledge that I’m making time for the things that really matter.

Here are five simple steps (all backed up by scientific research) to boost your mood right now:

1. Spend more quality time with the people you love

Our close relationships are one of the most important factors in our emotional wellbeing. When you feel flat often you’re inclined to withdraw socially which isn’t always best thing for you. Even if it takes some effort, it’s worth reconnecting with people who care about you. And the key here is spending quality time – this is not about being with your partner and being only half present. Put your mobile away and turn off any other distractions (television, computer etc). Really connecting is the key.

2. Exercise at least three times each week for thirty minutes

Ideally this needs to have an aerobic element to it so that your heart rate increases. Research has shown that just thirty minutes, three times a week can be as beneficial as taking a low dose anti-depressant.

3. Cultivate the habit of gratitude

Keep a gratitude journal next to your bed and at the end of each day write down at least three things you’re grateful for or three things that went well during the day. They can be the smallest of things…the habit is simply to connect with the things that make your life more fulfilling.

4. Accept painful emotions

As Tal Ben-Shahar says, the only people who don’t feel painful emotions are psychopaths and the dead. Life is never going to be without suffering – what makes it more difficult is the way we respond to that suffering. When we can accept difficult emotions as part of the journey.

5. Simplify your life

Most of our lives are too busy and overly complex. We need computer free days, time away from Blackberries and iPhones and shopping, processed foods, traffic, noise. Return to the simple things in life – spend time in natural environments, eat food that is close to it’s natural state, walk in the park or along the beach or find somewhere to just enjoy half an hour of silence.

4 thoughts on “5 ways to boost your mood

  1. Missed you and your inspirations over the past few weeks Kate. I must say, I just love the idea of the Gratitude journal. I have not heard of that before and I plan to use one of my new little notebooks ( one of the many quirky things I love; pretty little notebooks) and begin this habit tonight. Hope you have had a good holiday break and glad to see you back on line, although I totally get the idea of computer free days.

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Posted in: Mindfulness
Kate James

I'm Kate James and the owner of Total Balance. I work with people who care about living purposeful, creative lives. My clients want to clarify their personal values, identify their strengths and learn about how they can make a difference in the world in their own unique way.

I run workshops and retreats in Melbourne and Byron Bay to give you the chance to escape the noise of everyday to discover what really matters to you.