A older teenage boy standing against a brick wall looking to his right, smiling and laughing.

Every now and then, we all need a pick-me-up at the end of a long day at school or at work. Luckily, improving our mood doesn’t have to be difficult or take a long time.

Here are a few quick and easy ways to feel happier:


1. Go for a walk

Even if it’s just for a few minutes, getting some fresh air can help you calm down and feel happier. 


2. Listen to upbeat music

It’s official: research has shown that listening to upbeat, happy music can improve our mood. So, if you’re feeling low, put on your favourite album and dance the blues away! 


3. Do something kind for someone else

Whether it’s helping someone at home with making dinner or holding the door open for someone at school, random acts of kindness are always appreciated. Since they have the added benefit of making you feel better too, why not try helping someone today?


4. Laugh

When people say laughter is the best medicine, they may have a point. Studies show that laughing increases dopamine in our brains and increases oxygen in our bodies, which help us feel happier and less stressed. Watching a short, funny video with friends or family can immediately make us feel good. 


5. Do something you enjoy

Expressing ourselves creatively, through playing music, writing, drawing, painting, baking or another medium, can make us feel much happier – even just after a few minutes. 


6. Declutter

Don’t worry – you don’t have to clean your entire room! However, spending just five minutes reorganizing or tidying your desk can have a huge positive impact on your mood. Give it a try and see how you feel!


7. Think about things that went well

Spend a few minutes reflecting on three positive moments that happened today, or even replay them in your mind. Remembering these moments will help to bring back the positive feelings you felt initially. 


8. Talk to someone

If you’re feeling low, don’t feel like you need to hide it. Call or sit down with a parent, carer or good friend, and tell them how you’re feeling. The simple act of getting something off your chest can help you feel better about something or see it from another point of view. If you’re not sure who to talk to, Childline is always ready to listen. Call 1800 66 66 66, send a text to 50101 or chat online at Childline.ie, 24 hours a day, every day.


Personal  Weather Report 

Sit down comfortably somewhere, close or half close your eyes, and take some time to determine how you are feeling right now. What is the weather like inside you? Do you feel relaxed and sunny inside? Or does it feel rainy or overcast? Is there a storm raging, perhaps? What do you notice? 

Without really thinking about it too much, summon the weather report that best describes your feelings at the moment. Once you know how you are doing right now, just let it be… just as it is… there is no need to feel or do anything differently. You cannot change the weather outside either, can you? 

Stay close to this feeling for a while.  

Direct your friendly and curious attention to the clouds, the clear sky, or the storm that is brewing… this is how it is right now. Like the weather, you simply cannot change a mood by willing it so. Later today, the weather will be completely different again…but right now this is how things are. And that is absolutely fine. Moods change. They blow over. There is no need to worry. What a relief.

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