Psychological Strategies to Elevate Your Mood When You're Feeling Down

Lauren Lee
Jan 12
3 min read

Hello everyone! In today's blog, we'll be addressing a widespread roadblock people experience, and how to overcome this emotional struggle using psychologically-backed techniques to brighten your day and lift your spirits.

The reality is, feeling overwhelmed, sad, or mentally exhausted is not an uncommon experience for individuals, especially those who face depression. While it is important to receive professional help, you can integrate psychological strategies into your day to give your mood a positive boost.

What is depression?

Depression is essentially a mood disorder that causes individuals to experience a persistent feeling of sadness and a losing sense of interest in daily activities.

Symptoms vary:

Enduring sad, stressed, or "numb" mood
Lost interest
Appetite or weight changes
Low energy or persistent exhaustion
Fluctuations in sleep patterns (sleeping too much or too little)
Thoughts of worthlessness or guilt
Difficulty concentrating on tasks

Depression can make it feel challenging, or even impossible, to get through the day. It exacerbates negative thoughts: hopelessness, worthlessness, and exhaustion are among the most prominent emotions.

Whether you are experiencing depression, or simply having a wearying day, there exists numerous methods you can use to elevate your mood. By using psychology, neuroscience, and biology, let's explore what actions can be taken to lessen negative thinking and brighten your day.

(1) Move Your Body

Any amount of physical activity, even a modest 10-minute walk, can significantly improve your mood and reduce depression. On a neuroscientific level, exercise alleviates depressive symptoms by triggering the release of "happy" neurotransmitters; endorphins, serotonin, and dopamine are crucial mood regulators. In a physiological aspect, exercise lessens inflammation in the brain-a factor of depression and numerous other mental health conditions. Emotionally, exercise enhances self-confidence, making it a powerful way to shift your headspace.

Aerobic exercise: Step outside for 15 minutes under the sunlight, take a run on your favorite outdoor trail, or ride your bike.
Strength training: Engage in resistance training or weightlifting.
Flexibility movement: Practice some yoga, pilates, or stretching exercises to promote relaxation.

(2) Eat Healthy & Balanced Meals

As Harvard Medical School asserted, nutritional psychiatry reminds us of the undeniable crucialness of diet to mental health. Food is "fuel" for the body. Eating high-quality, unprocessed, clean food full of vitamins, antioxidants, minerals, and protein nourishes the brain.

Diets containing refined sugars that increase insulin, or blood sugar levels, in the body lead to inflammation, thus impairing brain function. Studies have shown that an unhealthy diet correlates to worsening symptoms in mood disorders-specifically, depression.

Food that will make your brain happy:

Salmon
Dark chocolate
Fermented food (kimchi, sauerkraut, kombucha)
Banana
Berries (raspberries, blueberries, blackberries, strawberries)
Nuts & seeds (almonds, walnuts, pumpkin, sunflower, sesame)

(3) Acts of Kindness-For Yourself & Others

Helping those around you boosts happiness, optimism, purpose, and self-esteem. Perhaps volunteer at your local food pantry, make time for the people you care about, smile at a stranger you pass by. Little things can have powerful effects.

Do what makes you happy as well. Tend to your garden, bake vanilla scones, journal at the beach-prioritize small, achievable activities that bring you joy.

Message:

Remember, to all readers, that you are not alone. It's perfectly okay and normal to feel sad. I hope that by implementing these activities and changes to your life whenever you feel down, they make a positive difference to your day.

If you're experiencing depression, please seek medical help. Your mental health comes first.

Sources

Sawchuk, C. (2022, October 14). Depression (Major Depressive Disorder). Mayo Clinic; Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

Hossain, M. N., Lee, J., Choi, H., Kwak, Y.-S., & Kim, J. (2024). The impact of exercise on depression: How moving makes your brain and body feel better. Physical Activity and Nutrition, 28(2), 43–51. https://doi.org/10.20463/pan.2024.0015

Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on food . Harvard Health Blog; Harvard Health Publishing. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Davidson, K. (2020, February 5). Mood food: 9 foods that can really boost your spirits. Healthline. https://www.healthline.com/nutrition/mood-food