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This article was co-authored by Rebecca Kason, PsyD and by wikiHow staff writer, Glenn Carreau. Dr. Rebecca Kason is a Licensed Clinical Psychologist licensed in both New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy. Dr. Kason treats clients struggling with emotional dysregulation, behavioral disorders, interpersonal difficulty, family conflict, anxiety, depression, and phobias. She holds a Bachelor's degree in Psychology from The University of Delaware and a Master's degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University. Dr. Kason completed an APA accredited internship at Mount Sinai Services. She is a member of the American Psychological Association and Association for Behavior and Cognitive Therapy.
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If you're in a bad mood, you may feel as though you'll never get out of it—but, thankfully, that’s just not true. Bad moods end eventually, and you can improve your mood using the power of your own thoughts, as well as proven coping mechanisms like positive affirmations, exercise, and activities that bring you joy. In fact, your thoughts have so much power over your mood that they can affect how you physically feel![1]
Use these effective tips to change your perceptions and cheer yourself up.
This article is based on an interview with our licensed clinical psychologist, Rebecca Kason. Check out the full interview here.
Best Ways to Cheer Yourself Up Fast
- Do an activity that makes you smile (like reading, dancing, or playing games). Listen to uplifting songs, which can shift your mindset.
- Get outside and spend time in nature. Exercise to get your body to release endorphins, which improve your mood.
- Practice positive affirmations and try reframing situations to see them in a more optimistic light.
Steps
Expert Q&A
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QuestionHow can I boost my mood naturally?
Rebecca Kason, PsyDDr. Rebecca Kason is a Licensed Clinical Psychologist licensed in both New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy. Dr. Kason treats clients struggling with emotional dysregulation, behavioral disorders, interpersonal difficulty, family conflict, anxiety, depression, and phobias. She holds a Bachelor's degree in Psychology from The University of Delaware and a Master's degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University. Dr. Kason completed an APA accredited internship at Mount Sinai Services. She is a member of the American Psychological Association and Association for Behavior and Cognitive Therapy.
Licensed Clinical PsychologistLog your daily activities and rate them on a scale of 1-10 on how much they give you a sense of achievement and pleasure. After a week, try reducing the activities that are rated low in both categories and increasing the ones that are rated highly. -
QuestionIs it possible to boost my mood fast?Rebecca Kason, PsyDDr. Rebecca Kason is a Licensed Clinical Psychologist licensed in both New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy. Dr. Kason treats clients struggling with emotional dysregulation, behavioral disorders, interpersonal difficulty, family conflict, anxiety, depression, and phobias. She holds a Bachelor's degree in Psychology from The University of Delaware and a Master's degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University. Dr. Kason completed an APA accredited internship at Mount Sinai Services. She is a member of the American Psychological Association and Association for Behavior and Cognitive Therapy.
Licensed Clinical PsychologistYes, at least based on the theory of behavioral activation. It is believed that when you are participating in activities throughout the day that give you a sense of pleasure and/or achievement, your mood will increase to meet the context of those activities.
Video
Reader Videos
Share a quick video tip and help bring articles to life with your friendly advice. Your insights could make a real difference and help millions of people!
Tips
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Learning how to be optimistic is a good way to ensure cheeriness in the long run.Thanks
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Try to be open with people offering support. Don't pull away from hugs and other comforting gestures unless they make you sadder.Thanks
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Everyone gets in a bad mood sometimes. Remind yourself that things will look up soon enough.Thanks
Warnings
- If your bad mood or negative thoughts persist for an extended period of time, see a doctor. This is a possible indication of clinical depression. Clinical depression can be medically treated, but can result in serious consequences if left untreated.Thanks
- Make sure that whatever you do to cheer up doesn't turn into an escape or addiction.Thanks
References
- ↑ https://www.usc.edu.au/media/3850/Reframingyourthinking.pdf
- ↑ https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495?pg=1
- ↑ Rebecca Kason, PsyD. Licensed Clinical Psychologist. Expert Interview. 12 August 2021.
- ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/how-nature-benefits-mental-health/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
- ↑ https://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
- ↑ Rebecca Kason, PsyD. Licensed Clinical Psychologist. Expert Interview. 12 August 2021.
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3741536/
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/february/affection
- ↑ https://www.researchgate.net/profile/Gerulf-Rieger/publication/50911102_Spouses_and_cats_and_their_effects_on_human_mood/links/00b7d5326dc2cf12c8000000/Spouses-and-cats-and-their-effects-on-human-mood.pdf
- ↑ https://www.takingcharge.csh.umn.edu/how-does-your-personal-environment-impact-your-wellbeing
- ↑ https://goaskalice.columbia.edu/answered-questions/does-aromatherapy-work/
- ↑ https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk
- ↑ https://www.scienceofpeople.com/color-psychology/
- ↑ https://www.apa.org/monitor/nov05/cycle.aspx
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/
- ↑ https://www.psychologytoday.com/blog/in-the-face-adversity/201209/positive-reframing-optimistic-thinking
- ↑ Rebecca Kason, PsyD. Licensed Clinical Psychologist. Expert Interview. 12 August 2021.
About This Article
If you want to cheer up, try to stop thinking about your situation. Obsessing, or what psychologists call ruminating, over what went wrong can make us focus on the negatives instead of the positives and doesn't solve anything. Try to distract yourself instead with something you enjoy, like cuddling with a pet or spending some time outdoors. If you want to cheer up from stress, try going for a walk or doing some exercises. Physical activity can help to boost endorphins and make people feel more happy. For tips from our Counselor reviewer on how to make your space more cheerful, read on.
Reader Success Stories
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"Yes this helped me. I agree with everything in it , got lost some on positive affirmation, but otherwise it's good. Most important thing Im3 changing is do something different and enjoy different things. Do not dwell on the thing that bothers me most."..." more
