21 easy ways to instantly feel more joyful

Some days, everything just feels a bit… flat. The good news is you don’t need a spa day, a life overhaul or even much time to shift it: from humming for 60 seconds to buying yourself flowers, these tiny mood boosts can make a surprisingly big difference… Do something for someone else “When we’re feeling flat and tired, the instinct is often to turn inwards. However, one of the fastest routes out of a low mood is to turn outward instead. Pay someone a compliment, drop off a meal to a friend who has had a tough week, leave a good review for a business you have enjoyed interacting with. Research consistently shows the acts of kindness produce a measurable boost in your mood. It reminds us that we have purpose and can have good impact on others.” Anna Mathur, psychotherapist and bestselling author Play a favourite tune loudly “Put on your favourite song, a song that makes you feel good. Sing along if you want, dance, really listen. If it evokes happy memories, even better. This small accessible act can release feel good chemicals like serotonin and dopamine, which can life your mood, boost your energy and reconnect with feelings of familiarity, happiness and comfort. Music has the power to shift how we feel, helping us to switch off from the outside world and lift our spirits.” Debbie Keenan, therapist and Counselling Directory member Watch infectious laughter “I’m a big advocate for ditching grand acts of self-care in favour of smaller, realistic resets that can genuinely help. One thing that guarantees me at least a 20 per cent boost is watching clips of ‘infectious laughter’ on YouTube – thank me later. It’s practically impossible not to laugh along when you watch someone completely lose their composure. Something genuinely shifts in me when I laugh, and that lighter feeling can linger throughout the day.” Oliver North Tweats, therapist and Counselling Directory member Shorts Step outside and look to the sky “Just for 30 seconds, especially if you have been staring at a screen. Something about changing your physical environment and stepping into natural light can help interrupt a low mood. When we’re feeling overwhelmed, our focus often zeros in on what is going on directly in front of us, while widening our gaze at the sky reminds us that this is just a day or a season in a bigger picture.” Anna Mathur Take a ‘breath of joy’ “Far more effective than simply telling yourself to cheer up, using the body and breath can be a wonderful shortcut to changing how we feel. Pioneering yoga therapist Amy Weintraub’s ‘Breath of Joy’ can have an instant effect. Stand up and take three sips of breath in, moving your arms as though you’re a child pretending to conduct an orchestra, then exhale with a ‘Ha!’ as you bend forward. Imagine releasing everything that’s standing between you and a more joyful state. Repeat a few times and notice how you feel.” Eve Menezes Cunningham, BACP counsellor, author, columnist and podcast host Buy yourself flowers “Simple everyday acts like buying flowers can have a positive effect on our mood as it can create an immediate sensory lift, encouraging feelings of calm and positivity. Buying yourself flowers is also a simple reminder that you don’t have to wait for someone to show you kindness, you can create your own moments of joy, appreciation and self-care.” Debbie Keenan Do one thing that you have been putting off “It doesn’t need to be a big thing, start with the tiny one. It might be replying to the message that has gone unread, or make that appointment you’ve been avoiding. Unfinished things drain us more than we realise, while closing the loop creates a sense of agency and momentum. Ticking things off gives us a little dopamine hit and a sense of accomplishment that can shift mood.” Anna Mathur Spray something you love (Photo: Milan_Jovic/Getty) Spray a favourite scent “Spraying your favourite perfume or room spray can instantly create a comforting, familiar atmosphere. Scent can evoke positive memories and feelings of calm and warmth, helping to lift your mood within minutes. It can also be a grounding sensory practice, bringing you back to the present moment and creating a sense of safety and familiarity.” Debbie Keenan Or light your favourite candle “This can create an instant sense of comfort and belonging. It’s easy and accessible, and the familiarity of it can feel deeply soothing. Sometimes, giving yourself permission to enjoy these small moments is all it takes to bring a little light into an otherwise difficult day. Lighting a candle, for example, creates warmth and a calming atmosphere while giving you a moment to pause and be present.” Debbie Keenan Savour a treat “Make the good coffee. Eat the chocolate. Have the biscuit. The only caveat being that while you do, do nothing else. No scrolling, no emails, no mentally reorganising your life. Just notice the taste, smell and texture. We have lots of tiny pleasant experiences every day, but half the time we’re not actually present for them. Psychologists call this savouring, which sounds rather grand. Really, it just means letting yourself properly enjoy the thing you’re already enjoying instead of inhaling it while replying to WhatsApp. Small pleasures count more when we actually let them land.” Oliver North Tweats Splash cold water on your face and hands “We’ve all heard now about the benefits of cold-water swimming, but if you can’t jump in water then you can do the next best thing and splash some on yourself, as cold as you can bear. It can give you a physiological boost of energy, which can quickly lift your mood.” Dr Emma Svanberg, psychologist and author Be in the moment (Photo: Oscar Wong/Getty) Focus on the next 10 minutes “When we feel a bit ‘meh’, it’s very easy to go into full life-audit mode. ‘Why do I feel like this? Am I unhappy? Do I need a new job, a new life, a new personality?’ None of this helps. Instead, make the question much smaller: ‘what would make the next ten minutes feel a bit brighter?’ It might be coffee outside, getting away from your screen, ringing someone who makes you laugh, standing in the sunshine. The point is you’re not trying to transform your whole day, or life – you’re just changing one small thing about the moment you’re actually in, and sometimes that’s enough to shift the mood.” Oliver North Tweats Do something silly “Adults are terribly good at being sensible. We work, organise, schedule, reply, clean, plan and generally behave ourselves. Sometimes the quickest way out of a flat mood is to do something with absolutely no useful purpose. Dance in the kitchen. Sing into a wooden spoon. Pull a stupid face at your partner. Send your friend the most ridiculous meme you can find. Or go outside in the rain and jump in the puddles. Playfulness can break that overly serious state we slip into. Your dignity will probably survive.” Oliver North Tweats Hum for 60 seconds “Humming is one of the simplest ways to shift your state when you feel stressed, flat or mentally overloaded. The long, slow exhale involved naturally slows your breathing, while the vibration can feel physically soothing and grounding. Try humming gently for around a minute and notice what changes in your jaw, shoulders and breathing. It can be particularly helpful after a stressful meeting or when you’ve been stuck in your head for too long. The aim isn’t to force yourself to feel happy, but to give your nervous system a small cue to settle.” Belinda Sidhu, therapist and Counselling Directory member Write a ‘joy menu’ “When we’re already feeling a bit flat, it can be surprisingly difficult to answer the question, ‘What would make me feel better?’ I keep a ‘Joy Menu’ in the notes on my phone, filled with small things I know bring me pleasure or help me feel more like myself. It might be putting on a favourite song, sitting outside with a cup of tea, reading for 10 minutes, messaging someone I love, cuddling a pet or watching something that makes me laugh. I add to the list as I enjoy things, so it stays fresh and relevant. Having the list means the thinking has already been done when you need it and you can do it straightaway.” Ella Hutchings, life coach Lavish attention on your pets (Photo: Chalabala/Getty) Stroke a pet “If you have a pet, simply stroking them can release feel-good hormones and quickly bring you back into the present moment. Pets offer physical comfort and warmth without the need for conversation. If you don’t have one of your own, ask a friend if you can spend some time with theirs. They can be instant mood boosters, helping to reduce stress, encourage a sense of calm and remind us that sometimes the simplest moments can make us feel better.” Debbie Keenan Borrow some joy from your past “Ask yourself: ‘what did I used to enjoy that I’ve stopped doing?’ Not ‘what hobby should I take up?’ but something tiny. Music you used to play at 17, colouring you loved as a kid, puzzles you did with Gran, reading more, dancing, a craft – something you could easily have access to immediately. Whatever comes to mind for you. Then do it, right now! Sometimes feeling flat isn’t about needing something new. We’ve simply stopped doing some of the things that made us feel like ourselves.” Ella Hutchings Flip ennui to energy “If you’re feeling apathetic of lethargic, move. It doesn’t need to be a marathon. A simple mood booster can start with a gentle stretch of the arms, a shoulder roll or a shake of the hands. If you want to, have a dance. Whatever moves you make, keep them quick and achievable – anything harder you probably won’t do as you’re feeling too ‘meh’ to motivate yourself. The focus here is about gently increasing blood flow and oxygen, and releasing any physical ‘stuckness’ that contributes to a sluggish mindset.” Hannah Jackson-McCamley, psychotherapist and spokesperson for the UK Council for Psychotherapy Give yourself something to look forward to “It doesn’t have to be a holiday or an expensive treat. Take a couple of minutes to plan one small, enjoyable thing for later today or tomorrow: a long soak in the bath by candlelight, half an hour to read with a warm drink, your favourite coffee after the school run, or an episode of a cosy crime drama. It only takes a moment to decide on, but the anticipation itself can give you a little lift and make the whole day feel less ‘meh’.” Ella Hutchings Dopamine dressing will brighten up your day (Photo: izusek/Getty) Get dressed in something brightly coloured “Just because your mood is dreary, doesn’t mean your outfit has to be. Counter the drab with dopamine dressing. Including a vibrant shade in your look – be it a bold lip stick, a bright eyeshadow or a brilliant shoe – is a fun, low-stakes, irreverent way of battling a blah day.” Hannah Jackson-McCamley Lean into it “If you’ve tried a few tips and nothing is lifting your mood, then maybe that feeling of ‘meh’ is trying to tell you something. A feeling that needs your attention, a worry, a problem that you need to resolve. We can’t be joyful all the time, we experience a whole range of emotions and sometimes the thing that’s most needed is to find some time and space to really lean into it’.” Dr Emma Svanberg