10 Easy Ways to Instantly Boost Your Mood (#7 Will Surprise You)

The other day, I saw a post from a blogger who shared a surprising experience. She went to a mental health clinic on a random weekday afternoon, only to find the waiting room completely packed. In the comments, people of all ages and professions shared the same observation: "There’s an increasing number of people around us struggling with mental health issues."

As someone working in the field of psychology, I often get questions from friends and family, like: "What should I do when I feel down or when someone I care about is struggling with depression?"

While seeking professional help is critical, there are also small but meaningful actions in daily life that can improve your mental health and help prevent emotional setbacks from turning into something worse. Sure, things like “exercise more,” “eat healthier,” or “sleep better” make a difference—but let’s be honest, when you’re feeling low, starting and maintaining these habits can feel like climbing a mountain.

To make things easier, I’ve gathered science-backed tips and small actions anyone can do to boost their mood quickly and affordably. These ideas require little effort and are perfect for self-care or helping others.

1. Look at Trees

It might sound simple, but looking at trees—or spending time in nature—can do wonders for your mental health. These days, many people prefer quiet green spaces over tourist hotspots, and there’s a reason for that.

In the 1980s, biologist Edward Wilson introduced the Biophilia Hypothesis, which suggests that humans have an instinctive love for nature—it’s part of our evolution. Just being in nature, or even looking at trees, can help us feel calmer and more connected.

Studies show that forests reduce feelings of depression and stress while also improving physical health, thanks to the abundance of oxygen, negative ions, and natural compounds like phytoncides in the air. In Germany, the first forest therapy center opened in the 1940s, and its concepts are still relevant today. So if you don’t have easy access to a lush forest, even walking by urban trees is an amazing substitute.

Take a few minutes during lunch breaks to walk outside, observe the trees, or focus on the soothing movement of branches in the wind. Studies have even shown that looking at green environments—yes, even photos of forests—for just 10 minutes can reduce cortisol levels by 15%. Plus, trees aren’t just visually calming; they symbolize growth and renewal. Seeing new buds emerge in spring can be a reminder of growth in your own life.

2. Rewatch Old Shows

Have a favorite TV show you could binge-watch a million times? For me, it’s Friends. Whenever I’m feeling down, I put on an episode—even if it’s just playing in the background—and it instantly lifts my spirits. My best friend swears by two episodes of Reply 1988 as her go-to stress reliever, claiming that it’s “better than shopping or indulging in comfort food.”

Psychologists refer to this as "media nostalgia", which can elevate self-esteem, reduce feelings of loneliness, and relieve stress. Here’s why it works:

• Old shows are familiar, so they don’t require a lot of mental energy to follow along. This allows you to relax and immerse yourself easily.
• Watching them triggers your brain’s reward system, releasing mood-boosting dopamine.
• It brings back warm memories, like watching TV with family or talking about episodes with friends, which creates a sense of "imaginative social connection."

Revisiting an old show can link your present self with positive moments from the past, strengthening your sense of self-continuity. This can help you feel grounded and encourage healthier decisions moving forward.

3. Shop in a Supermarket

Can grocery shopping improve your mood? It might sound strange, but yes—especially when you do it in person.

There’s a term in consumer psychology called “retail therapy”, which refers to shopping to relieve negative emotions or stress. While many of us are used to online shopping, heading to a physical store, such as a supermarket, delivers greater therapeutic benefits:

• The visual and sensory stimulation—from neatly arranged products to the smell of fresh fruits and vegetables—brings comfort and a sense of order.
• Picking out the things you need activates a sense of control in your life, something that depressive moods often strip away.
• According to Kit Yarrow, a consumer psychologist, shopping doesn’t just fulfill practical needs; it inspires a sense of imagined possibilities—like buying the ingredients for a homemade meal—which can relieve stress and give a sense of purpose.

And don’t forget: Grocery shopping is a low-pressure solo activity. Just walking through the aisle with others around you can help combat feelings of isolation without requiring direct interaction.

4. Add Color to Your Life

Did you know that colors impact how you feel? Research shows that colors are closely tied to emotion and even behavior. Psychologist Wright discovered:

• Red grabs attention, bringing energy and excitement.
• Blue calms the mind and promotes focus, as it suppresses melatonin production.
• Green lowers cortisol levels and helps reduce stress.
• Yellow, with its dopamine-boosting effects, improves happiness.

Simple changes like adding vibrant colors to your life can brighten your mood and reduce negative emotions. Try these easy tips:

• Wear fun, colorful clothes to boost confidence (like “dopamine dressing,” which has become popular online).
• Repaint a wall in your home a calming blue to improve focus, or green to create tranquility.

Even the balance of colors in your environment matters. Spaces that are overly monochrome may feel lifeless, while overly bright environments can feel chaotic. Instead, decorating your space with a mix of warm and cool tones can promote calmness and a sense of belonging.

5. Watch Fish Swim

When it comes to animal-assisted interventions, most people think of dogs. But let’s face it—not everyone has the time or ideal environment to care for a dog. Instead, consider fish!

A review by the UK Biomedical and Environmental Research Institute found that interacting with fish can improve mental health. Studies show that just watching fish for 5 minutes can significantly reduce anxiety. Feeding fish or watching them eat can also bring a sense of calm and joy.

This aligns with the “Nature Restoration Theory,” which says exposure to peaceful, non-threatening natural environments restores your cognitive resources, making it easier to handle stress. Remarkably, researchers have found that humans can even develop emotional bonds with fish, similar to the companionship we often associate with dogs.

So if you’re looking for a soothing and low-maintenance companion, fish can provide a surprisingly therapeutic presence.

6. Stimulate with Ear and Scalp Massage

Ever feel an overwhelming sense of relief while brushing your hair or cleaning your ears? That’s because actions like these can stimulate Autonomous Sensory Meridian Response (ASMR), which is associated with deep relaxation and calm. Some people describe ASMR as a pleasant tingling sensation triggered by specific sights, sounds, or touch.

Research shows that ASMR can improve symptoms of depression and even help ease chronic or long-term pain. Tools like scalp massagers (often nicknamed the “soul extractor” online!) amplify the effect for many people, although results vary based on individual preferences.

To explore what works best for you, search for popular ASMR videos and try different triggers, or experiment with massages and tools at home. Finding your personal ASMR “trigger” could help you release tension and enter a state of soothing calm.

7. Rediscover the Power of Familiar Scents

What makes certain smells so comforting? Science says it’s because scents are directly tied to the hippocampus and amygdala, the areas of the brain responsible for memory and emotions. This makes smells incredibly powerful triggers for autobiographical memories—particularly for people dealing with depression.

In fact, a 2024 study showed that scent-based cues trigger more vivid and detailed memories than verbal cues. This is why certain smells—from a childhood home, an old book, or a favorite dish—can instantly transport you back to happier moments.

Here’s how to use this to your advantage:

• Gather objects or scents linked to meaningful memories (like an old toy, a favorite perfume, or a childhood recipe).
• Take time to reflect on the memories tied to those smells, writing down thoughts or emotions they evoke.
• Use this practice to shift your perspective, foster a sense of safety, and approach your emotions with clarity.

8. Walk Barefoot on Different Surfaces

Walking barefoot isn’t just a quirky hobby—it’s actually a grounding technique used to reduce stress and increase happiness. Grounding helps you build a physical connection to your surroundings, which can anchor you in the present moment and distract from negative emotional spirals.

Studies show that barefoot walking on various textures—like wood floors, tile, grass, or sand—stimulates your sensory perception and activates the parasympathetic nervous system, which promotes relaxation and improves sleep quality.

When practicing grounding, focus on the sensations beneath your feet, whether it’s the coolness of tiles or the softness of grass. Not only does this strengthen your tactile awareness, but it also enhances “emotional granularity,” helping you better identify and manage your emotions.

9. Cloud Watching: A Beginner-Friendly Mindfulness Exercise

Mindfulness meditation is a buzzword in the mental health space, but if traditional meditation is hard for you, cloud watching can be a great alternative.

Cloud watching is essentially meditation with your eyes open. Simply focus your attention on the movement of the clouds as they float across the sky. It’s an effortless way to enter a meditative state, freeing your mind from stressful thoughts while helping you stay present.

This practice is particularly effective for people who find their minds racing with thoughts, as the simple act of watching clouds serves as a gentle, visual anchor.

10. Try Adult Coloring Books

There’s a reason adult coloring books were wildly popular a few years ago—they’re not just fun; they’re also scientifically proven to reduce stress and anxiety. Coloring is a simplified form of art therapy, which allows people to express emotions, calm their minds, and boost happiness.

Here’s why it works:

• Symmetry and structure: Most coloring books feature symmetrical designs that naturally create a sense of order and calm.
• Emotional projection: You can choose colors that represent what you’re feeling, helping you process those emotions.
• Subconscious resolution: Psychologist Carl Jung believed coloring allows you to engage your subconscious mind, helping you work through internal conflicts and promote self-discovery.

Even just 10–15 minutes of coloring a day can make a noticeable difference in your ability to manage stress.

Take Charge of Your Mental Well-Being Today

Small, simple actions like cloud watching, smelling familiar scents, or walking barefoot can go a long way toward lifting your spirits and improving your mental health. But understanding your mental well-being on a deeper, more comprehensive level can empower you to create lasting change. That’s where our Comprehensive Mental Health Assessment comes in.

This cutting-edge tool is backed by verified psychological research (e.g., Clinical Assessments in Mental Health by Kessler et al.) and practical expertise to give you a holistic view of your mental wellness. By analyzing 4 crucial aspects and 20 dimensions of your mental health—including emotional resilience, cognitive patterns, personality factors, and connections to physical health—this assessment provides actionable insights tailored just for you.

With a personalized report, a data-driven Mental Health Index, and an easy-to-follow self-help guide, the Comprehensive Mental Health Assessment helps you identify areas of opportunity, restore emotional balance, and build resilience for a healthier, happier future.

Ready to take the first step toward emotional growth and long-term psychological well-being? Click here to learn more and start your journey today!

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• Clements H , Valentin S , Jenkins N ,et al.The effects of interacting with fish in aquariums on human health and well-being：A systematic review[J]. PloS ONE, 2019,14(7):e0220524-.

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• Wright, A. (1998). Beginner’s guide to color psychology. London, England: Color Affects.

• Autonomous sensory meridian response (2015): a flow-like mental state. PeerJ, 3(2), e851.

• Barry TJ, Sze WY, Raes F. A meta-analysis and systematic review of memory specificity training (MeST) in the treatment of emotional disorders. Behav Res Ther. 2019;116:36-51.

• Leiker E. K., et al., Recall of Autobiographical Memories Following Odor vs Verbal Cues Among Adults With Major Depressive Disorder, JAMA Network Open.2024;7(2).

• Curry NA, Kasser T. Can coloring mandalas reduce anxiety? Art Therapy: Journal of the American Art Therapy Association, 2005, 22: 81-85.

• James,O.,Gaetan,C.,&Richard,B.(2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83-9

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At NaviPsy, we are dedicated to making professional psychological support accessible, affordable, and empowering for everyone. We offer expert-designed assessments across four major categories: Relationship, Personality, Mental Health and Career. Each of our carefully crafted tests is grounded in well-established theoretical foundations, supported by the latest cutting-edge research, and backed by over a decade of our professional experience.