5 simple ways to improve low mood

1. Practise gratitude

There are many ways to practise gratitude. For example, you could make a list of things and people you’re grateful for, big or small, and try to do this regularly. You could even write a letter of gratitude to someone – even if you don’t send it, writing a letter can help you feel better.

2. Listen to music

The benefits of listening to music are well-known. Instrumental music may help reduce pain and anxiety, lower blood pressure, and reduce the stress of isolation, or make you feel a specific emotion. Your favourite song can motivate you to get up and move, which can itself boost your energy and mood.

Find our whether listening to Mozart could reduce your blood pressure.

3. Use your hands

Using your hands for activities that don’t require much focus, like scrubbing a sink, helps your brain relax, while using your hands to achieve specific tasks can bring you joy.

Both types of activities have been linked to improved mood, and reduced feelings of irritability, apathy, and depression. Try doodling, colouring in, paper plane making, or peeling vegetables.

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4. Chat to someone

Connecting with other people can help bring you out of yourself and lift your mood.

Services like The Silver Line may help when you feel like you’ve got no one to talk to. The Silver Line is a free, confidential helpline dedicated to helping older people, who may be feeling isolated, confused, or lonely. It is open 24 hours a day, 365 days a year and free to call on 08004708090.

For those affected by heart conditions, local Heart Support Groups might offer a friendly, supportive atmosphere. Activities vary between different groups, but typically include exercise classes tailored for people with heart conditions, and talks about different topics.

Find your local Heart Support Group.
Discover 12 ways to beat loneliness.

5. Breathe

Breathing deeply can help you to reduce stress and feel more in control.

Box breathing (also known as square breathing) is one of many breath techniques. Breathe in while you mentally count to four, hold your breath for a count of four, exhale to the count of four, then hold your breath to the count of four. Repeat for five minutes.

Tried and tested by you

We asked you to try our mood-boosting tips and to share some of your own. Here's what you said:

Relaxing breathing exercise: "As someone with heart disease, I got a smart watch for Christmas to help me monitor my heart rate and spur me on to increase my activity. It also has meditation exercises to help lower stress and improve sleep. I tried the Box breathing which was also mentioned in your article and can confirm that it does reduce my heart rate, and I often fall asleep before the 15-minute session ends!" Susan Hinchliff, Derby
The ‘purr-fect’ stress-buster: "I read the tips for boosting your mood. I’m very fortunate that I have a cat, and a great way to de-stress is to stroke a cat. Or a dog, or even an alpaca if you happen to have one. Stroking a much-loved animal to boost your mood is the solution for me." Margo Smith, Greenwich, London