8 simple ways to boost your mood in five minutes

Stressed, burnt out, and no time to relax? A psychologist lists eight different ways that can help you boost your mood when life feels a little tougher than usual.

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During the pandemic, it may have felt impossible at times to take a step back and think about yourself. But that doesn’t mean that personal time is no longer important. In fact, it’s essential for optimal health, according to Jessica Gold, assistant professor of psychology at Washington University.

“It’s important to take a break from work and other responsibilities to reflect and recharge, even if it’s only for five minutes. By taking small, simple steps to nurture your mental health, you’ll see changes in your mood, concentration, efficiency, and more,” she tells The Huffington Post.

We have a list of eight things that can lift your spirits and boost your mood.

Ease mental stress

It can feel overwhelming at times when we have too much to think about. That’s when it might be a good idea to take five minutes to organize your thoughts a little. 

“Can you put off thinking about or worrying about a decision? Maybe you can postpone planning your weekend or something else until tomorrow? The more you can ease the mental block, the more freedom you have to feel the present moment without hindrance, says Neha Chaudhary, a child and adolescent psychologist at Massachusetts General Hospital and Harvard University.

Try a breathing exercise

Deep breathing is a simple exercise that helps you find mindfulness, also known as the practice of being in the present moment. Mindfulness can also reduce stress, boost your mood, and reduce any tension in your body. 

There are many different breathing exercises you can do in five minutes or less. One of them is called box breathing, which involves inhaling for four seconds, holding your breath for four seconds, and exhaling for four seconds. 

Another exercise is diaphragmatic breathing, which involves taking a big deep breath from your stomach and trying to engage your entire abdomen.

“If you feel anxious or stressed, take a few deep breaths to calm yourself down. It’s something you can do anytime, anywhere, during a meeting or a phone call,” says Jessica Gold. 

Play your favorite song

Meaghan Rice is a psychologist at Talkspace, an online therapy company. According to her, music and dance can help you feel better.

“Play a song that gives you positive energy and makes you happy,” says Meaghan Rice.

If you have several songs that make you happy, make a “feel good” list of your favorites. Put the list on for five minutes when you’re feeling down and dance to the music. It will trigger endorphins, which increase happiness and will boost your mood.

Write down your feelings

Take five minutes to reflect by writing down what you feel in a notebook or diary. This can help you reduce stress and become more self-aware and boost your mood.

“Bring your notebook to work or school and spend a little time each day writing down your feelings. There are also many different apps that offer the same exercises, says Jessica Gold. 

Read a chapter from a compendium

A compendium that deals with a subject you like. These books often have fairly short chapters that you can read in just a few minutes, according to Chandan Khandai, assistant professor of psychiatry at Texas University.

Spend five minutes reading a short story or a chapter from a compendium. Even though the books are often quite short, it will make you feel stimulated and happy that you are learning something new about a subject you like, he says.

Go for a walk

Physical activity can do wonders for your mental health. Even if you feel like you don’t have time for a full workout, a short walk can work wonders to boost your mood. 

“Take a short walk outside or in the hallway to get some time to yourself while getting some exercise. This will help you feel calmer and also stimulate your thinking, says Jessica Gold.

Make a gratitude list

If negative thoughts are weighing you down, it may be time to focus on what you are grateful for. This can be calming because it creates joy and appreciation for what you have.

“In five minutes, write a list of a few things that make you grateful. This will instantly boost your mood when you feel defeated,” says Meaghan Rice.

Practice self-compassion

Not everything going as planned? Don’t be too hard on yourself. Don’t let your inner voice criticize and judge you. Practice self-compassion and be kind to yourself.

“Take a break to check in with yourself and think about how you’re actually feeling. Even if it’s only for five minutes, a few kind words to yourself can make a positive difference in your overall well-being,” says Jessica Gold.