5 Simple but Effective Practices to Lift Your Mood Up

lift your mood up

Inside: 5 practices to help you lift your mood up once again. We all experience low mood though some people seem to struggle more with this than others. It is so important to remember that you are worthy of love and acceptance in spite of your struggle and that you are worth fighting for!

Truth time: sometimes you find yourself in the valley or feeling low (again) and not only do you wonder if you’re the only one (you’re not) but you need a reminder that you can take purposeful action to pick your mood up again.

If you are someone who feels you struggle more than others, it can help to remember that the struggle is only part of your story – not the fullness of it – and the low times are usually temporary.

You will be ok.

READ: 5 Habits To Help You Show up Strong When You Must Begin Again

Whether your low mood is due to painful life circumstances, chronic depression, anxiety, or a seasonal dip (here are 10 science-based tips to care for yourself through the darker season), it is so important to remember that you are worthy of love and acceptance in spite of your struggle and that you are worth fighting for!

As tired as you may feel, it’s important to advocate for yourself to figure out the best ways to boost your mood.

You are imperfect, you are wired for struggle, but you are worthy of love and belonging. -Brené Brown


With time you can build habits and strategies to improve your mood – you will get stronger with practice. Start somewhere and take advantage of the free, purposeful resources I’ve offered you below. Don’t fall prey to discouragement or overwhelm; Just do all or something.

5 ways to lift your mood up when you’re feeling low

(You might also benefit from these 10 steps to improve your mental health)

1. Slow Down & Simplify

Life doesn’t have to be perfect to be beautiful and neither do you. Learn to embrace imperfection to improve your mood long-term. These simple living tips for the stressed out or the recovering perfectionist are a good starting place to begin this journey. Busyness is often a form of running from pain. Slow down, offer yourself permission to rest or lower your standards for a bit where you’re able until you come back up for air.

2. Be the Boss of Your Thoughts

An instant mood booster is to stop the negative self-talk and replace it with a kinder possibility. You can learn to challenge the stories that play out in your head, to create a pause between thought and action in order to create a more positive life and boost your mood up again. If you are in crisis you can learn to challenge fear and learn new patterns of behavior, all because you build up the habit of being the boss of your thoughts. Use the Shift Your Thoughts Worksheets I’ve made you to practice this critical habit.

3. Nourish Your Body & Brain

Nourish yourself well for optimal mind-body health. When struggling with low mood you may crave the foods that trigger you but you can slowly but surely learn to identify how to eat in a way that lifts your mood up and keeps you feeling calm and balanced – at least more of the time. Consider getting nutrition & lifestyle support if you have no idea where to begin but in the meantime, I’ve prepared this PDF to help you: Mental Health, Inflammation, and Nutrition for Better Moods.

4. Tend & Befriend

Introvert or extrovert, you might want to isolate when you’re feeling low and need to be aware of this tendency; isolation can lead to spiraling downward. To lift your mood up, choose instead to consciously use the tend & befriend survival instinct that pushes women, in particular, to reach out for support in times of stress. Even if this doesn’t come naturally to you, consider telling the truth to someone you trust or making a bid for connection. We need each other. Join my closed Live on Purpose FB group for a sense of community.

5. Become More Self-Aware

Deepening self-awareness – including understanding your triggers, what lights you up, the script that runs through your brain – helps boost life happiness. While this can take time to deepen understanding of who you are and why you tick the way you do, you can start by understanding what makes you happy or what triggers you into stress (start with a Happy-Stress Worksheet and identify what you need to release using this Brain Download worksheet).

You can also watch this video in which Jessica Uys, Wellness Coach, and I discuss how understanding personality can boost your happiness and life-satisfaction.

When you’re feeling low, don’t panic. Use these 5 practices to pick your mood up and remind yourself that this valley is likely only temporary. The sun will shine again.


Remember that there are always things you can do to pick your mood up when you feel low. Change doesn’t always come quickly (although sometimes it does!) but baby steps over time add up. You are worth fighting for.

Krista xo

NOW WHAT? You might also like For Wholeness And Joy Your Mental Health Matters, 7 Self-Care Practices for When Life Feels Painful, or my Rooted & Resilient Mini-Course.

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12 comments on “5 Simple but Effective Practices to Lift Your Mood Up

  1. Thank you for another great post and these useful tips! Your words are nourishment/encouragment to me and an instant pick me up. I loved “Don’t fall to prey to discouragement or overwhelm” because it is something that is easy to do at times and that’s why I appreciate your advice on positive effective ways to battle it.

  2. So grateful for this timely post. I was diagnosed with interstitial cystitis a couple weeks ago and also have endometriosis. I have been fighting some awful anxiety over the past few months as I have waited for some answers and haven’t been feeling well. The PDF in #3 is really helpful. I just began an anti-inflammatory/IC diet that I am hoping will help heal the inflammation in my body, but am realizing how whole-body wellness is what is going to ultimately allow me to experience relief from these conditions. Next up: learning to manage my thought life. 🙂

    • Robyn, sorry to hear about your diagnosis and pain/anxiety… but happy to know you are advocating for yourself and taking action to care for yourself well. I’m glad that PDF is helpful for you and I’d love to hear back about your journey and progress. xo

    • Robin, you may want to look up Montreal Healthy Girl on YouTube. She’s a Naturopathic Dr. who struggled with IC and other health issues for many years. She’s got a lot of encouraging videos that can be super helpful!

  3. It’s so wonderful Krista that you make these resources so freely available. It’s hard enough making the time for yourself to face your shadows let alone part with money to get started so it’s a great gift you give to us all, thank you. I like the tend and befriend suggestion which is exactly opposite to what I feel like doing when I’m on a low ebb.

    • Hi Nic, you are very welcome! Yes – the tend & befriend goes against my introverted nature but I’ve learned it is essential to keep me from spiraling downward. Also, it opens me to up deeper relationships where I allow others to love and help me vs. me only being “the strong one.”

  4. Hello Krista,
    Thank you for this post.
    Your words/posts are always very comforting and have got me through a lot of low phases.
    I’m going through a particularly low phase at the moment which feels like treacle mix with mud and tar. I have survived a lot of dips which are mostly externally stimulated before but this time its to do with reconnecting with my innerself which is alien and causing me a lot of anxiety, sadness and frustration.
    I have downloaded and printed the worksheets but struggling with the Letting Go. As the things I’ve listed on there are my stress triggers and I don’t know the HOW to let them go.

    • Hi Juita – love your bravery and determination to do the messy inner work. The worksheets are primarily designed to help you get clear, for instance, on what you want or need. The HOW is individual, of course, and dependant upon what a person is working to release. Enlisting help (ex. from myself, a psychologist, a spiritual advisor as the case may be) can be beneficial. Awareness is the first step and these worksheets are designed mostly with that in mind. The Shift Your thoughts worksheets included are one powerful way of releasing something by challenging (frequently!) the old thoughts or stories that arise with new possibilities which leads to different behavior/outcome.

  5. I completely agree that we need to reach out to people when we find ourselves struggling with low mood. The instinct is to curl up in bed and not see anyone but social connection is crucial to our happiness and health. Another effective mood booster is cardio exercise. Whenever I’m feeling low I push myself to go for a walk or go to the gym. It’s a miracle what 20 minutes of cardio can do for your mood!

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