How to Boost Your Mood Naturally: 9 Hacks Anyone Can Try Today (it’s Not What You Think)

Introduction

Ever felt like you’ve tried everything to boost your mood, and nothing worked? Getting into a positive mood can sometimes feel like trying to catch a fleeting shadow—just out of reach. But don’t lose hope! Here are some unconventional, yet profoundly effective methods on how to boost your mood. And yes, they’re all free!

1. Reverse bucket list

This is one of the simplest methods to cultivate gratitude.

I call this reverse engineering made simple.

Here’s how to boost your mood by writing:

Instead of listing things you want to do, write down meaningful experiences and accomplishments you’ve already had.

• Method: List meaningful experiences and accomplishments you’ve already had.
• Benefits: Boosts self-esteem, cultivates gratitude, and provides life perspective.
• Practice: Write down 5-10 items weekly, reflecting on each.
• Enhancement: Share the list with friends or family to relive positive memories.
• Psychological basis: Builds on principles of positive psychology and gratitude practices.

This practice can boost self-esteem, cultivate gratitude, and provide perspective on your life journey.

2. Cold water plunge

Whether it’s a bracing cold shower or a dive into a chilly pool, the initial shock jolts your system, sending a surge of alertness through your body. The sudden exposure to cold water not only awakens your senses but also improves circulation, making you feel more alive and energized.

How can this practice boost your mood? It will release a cascade of endorphins that elevate your mood almost instantly.

At first, the cold might feel overwhelming, but with each session, you’ll find it more bearable, even enjoyable. Gradually increase the duration as your body adapts, and you’ll discover the powerful mood-boosting effects of this simple yet profound practice.

• Method: Immerse yourself in cold water (10-15°C/50-59°F) for 1-3 minutes.
• Benefits: Increases alertness, releases endorphins, improves circulation, may reduce inflammation.
• Science: Activates the sympathetic nervous system, triggering a mild stress response that can improve mood and energy.
• Caution: Start gradually and consult a doctor if you have heart conditions.

Don’t forget to begin with short exposures to build your tolerance.

3. Tongue tapping

This involves tapping your tongue on the roof of your mouth, just behind your front teeth, for about a minute.

This action stimulates acupressure points connected to the pituitary and hypothalamus glands, potentially reducing stress and anxiety.

• Method: Tap the tongue on the roof of the mouth behind the front teeth for 1 minute.
• Theory: Stimulates acupressure points linked to the pituitary and hypothalamus.
• Potential benefits: Stress reduction, anxiety relief.
• Practice: This can be done discreetly almost anywhere.
• Note: Limited scientific research, but low-risk to try.

4. Laughter yoga

How to boost your mood comes for free. There is no technicality involved with this one, but just laughing on command.

• Method: Combine forced laughter exercises with yogic breathing.
• Benefits: Reduces stress, boosts immune system, improves mood and social connections.
• Science: Even forced laughter can trigger the release of endorphins and reduce stress hormones.
• Practice: Join a laughter yoga group or practice solo using online guides.

Try this:

Practice combining unconditional laughter with yogic breathing (Pranayama). Participants engage in voluntary laughter exercises, which often lead to genuine laughter. This can boost mood, reduce stress, and improve social connections, even when done alone.

5. Forest bathing

Originated in Japan as “shinrin-yoku,” this practice involves immersing yourself mindfully in forests or other natural environments. It was developed in Japan in the 1980s as a form of nature therapy.

Imagine walking slowly through a dense forest, the sunlight filtering through the canopy, casting dappled shadows on the forest floor. Listen to the rustle of leaves underfoot and the distant call of birds.

This isn’t about breaking a sweat or counting steps; it’s about allowing your senses to fully experience the environment around you.

You breathe in the rich, earthy aroma of the forest, feeling the cool, fresh air fill your lungs. Every breath seems to wash away the stress, layer by layer. You touch the rough bark of an ancient tree, feeling a profound connection to the natural world.

• Scientific basis: Research shows that phytoncides, organic compounds released by trees, can boost the immune system and reduce stress hormones.
• Benefits:
  • Reduced blood pressure
  • Lower cortisol levels (stress hormone)
  • Improved mood and reduced symptoms of depression
  • Enhanced immune function
  • Increased focus and creativity
  • Better sleep quality
• Accessibility: While ideal in a forest, this practice can be adapted to parks or any green space in urban areas.

Practice:

• Find a forested area (or any green space)
• Leave behind technology
• Walk slowly, without a destination in mind
• Engage all senses: Listen to bird songs, feel the texture of leaves, smell the forest air
• Sit quietly and observe your surroundings
• Aim for at least 20 minutes, but 2 hours is ideal for maximum benefits

This serene practice can make you feel grounded, bringing a deep sense of peace and rejuvenation that lingers long after you leave the forest. Additionally, by engaging all your senses, you reconnect with nature in a way that modern life often deprives us of, leading to a significant reduction in stress and a boost in overall well-being.

6. Color therapy

Also known as chromotherapy, this practice involves using colors to adjust body vibrations to frequencies that result in health and harmony. This can help with balancing your energy, as each color corresponds to each chakra.

Imagine immersing yourself in a serene room bathed in soft blue light, instantly feeling a wave of calm wash over you, easing your mind and relaxing your body. Blue’s tranquil vibe can melt away stress and anxiety, leaving you with a sense of peace.

On the flip side, picture the vibrant hues of yellow surrounding you, like the first rays of sunlight breaking through on a crisp morning. This energetic color can fill you with a burst of joy and vitality, lifting your spirits and infusing you with a sense of optimism and happiness. Yellow’s bright and cheerful essence can invigorate your mind, sparking creativity and boosting your overall mood.

• Method: Surround yourself with specific colors or visualize them.
• Benefits: Different colors may influence mood and physiological responses.
• Examples: Blue for calmness, yellow for energy, green for balance.
• Application: Use colored lights, paint rooms, or wear clothes of specific colors.
• Note: While popular, scientific evidence is limited.

Chromotherapy taps into the emotional and psychological effects of colors, creating an environment that can profoundly influence your well-being. Whether you seek the soothing calmness of blue or the uplifting energy of yellow, surrounding yourself with specific colors can transform your emotional state and enhance your quality of life.

7. Earthing

This practice involves the simple yet profoundly grounding act of walking barefoot on natural surfaces like grass, sand, or soil. Imagine the sensation of cool, damp grass beneath your feet, or the soft, warm grains of sand enveloping your toes.

The theory behind earthing, or grounding, is that direct contact with the Earth’s surface electrons can have astonishingly positive effects on your health.

As you connect with the Earth, you might feel a subtle yet comforting energy coursing through your body, which is believed to help reduce inflammation, improve sleep, and even enhance overall well-being.

This primal connection to nature can evoke a deep sense of peace and belonging, reminding us of our intrinsic bond with the world around us.

Next time you feel overwhelmed or disconnected, try kicking off your shoes and letting the Earth heal and rejuvenate you.

• Method: Walk barefoot on natural ground for 30-60 minutes.
• Theory: Earth’s surface electrons may have antioxidant effects.
• Potential benefits: Reduced inflammation, improved sleep, decreased pain.
• Caution: Ensure the ground is safe and clean to avoid injury or infection.

8. Aromatherapy with unusual scents

While lavender is a common mood-boosting scent, try less common options. Vanilla can elevate mood and reduce anxiety, while cinnamon may enhance cognitive function and reduce fatigue.

• Method: Use essential oils, candles, or natural sources of scents.
• Unusual options: Vanilla (mood elevation), cinnamon (cognitive boost), peppermint (energy).
• Application: Diffusers, massage oils, or simply smelling the scent directly.
• Science: Olfactory stimulation can directly affect the limbic system, influencing mood.

Want to learn how to concoct your own? Check my guide here.

9. Power posing

This technique taps into the mind-body connection, showing how a physical stance can influence your mental state.

Adopting an expansive, confident posture, such as standing tall with your hands up can be a powerful mood booster. Even just standing with your arms on your side (mountain pose) can change your energy.

This simple act, maintained for just two minutes, can flood you with confidence. You may feel your chest open up, your breathing becomes deeper, and a surge of energy as if you are ready to take on the world.

• Method: Adopt an expansive, confident posture for 2 minutes.
• Examples: Gymnasts’ stick landing, with arms raised in a V shape.
• Theory: May influence hormone levels and self-perception.
• Benefits: Increased feelings of power and tolerance for risk.
• Note: While popular, some studies question its hormonal effects.

It’s all about posture, and good posture increases your self-assurance. It may also positively affect your hormone levels, reducing stress and enhancing your overall mood.

So next time you’re feeling down or anxious, try striking a power pose and embrace the transformation it brings to your mood and outlook.

How to boost your mood is always free.

And it’s within your reach. You don’t have to enroll in fancy classes.

These methods might not be the first things that come to mind, but they are accessible, easy to implement, and could just be the game-changer you’ve been searching for.

Have you tried any of them yet? Comment down below!