4 science-backed habits that can boost your mood

When you’re feeling low, there are things you can do to feel better fast, and they’re easy to incorporate into your day. Try these simple techniques next time you need a mood booster.

1. Breathe slowly

You’ve probably heard about the fight-or-flight response. It’s the part of your nervous system that gets activated when you’re in danger or feel anxious. Rapid inhaling also turns on this response. But taking a few slow, intentional breaths lowers your heart rate and helps you feel calmer.

Try it: Lie on your back and place your hands on your belly, with your elbows supported. Inhale through your nose, allowing your torso to expand into your hands. Pause. Slowly exhale through your mouth, for longer than you inhaled. It might be easiest to count how long you inhale, then double that count on your exhalations.

2. Meditate

Meditation is the practice of nonjudgmental awareness. Countless studies have shown that meditation can lower anxiety, improve sleep, and increase your ability to deal with everyday challenges. These things help you feel more emotionally balanced.

Try it: Find a quiet place to be still for 10 minutes. Take a few deep breaths. Pick two words. It can be as simple as “I am.” With each inhale, mentally recite the word “I” to yourself. With each exhale, mentally recite the word “am.”

3. Try mindfulness

Mindfulness is the act of being present as you go through your day. Let’s say you’re doing a task you don’t enjoy, like washing dishes. So, you imagine yourself on vacation. While you may think it helps to distract yourself, research says otherwise. When you focus on the present moment, you train your brain to stop ruminating on negative thoughts.

Try it: The next time you shower, pay complete attention to the process. Notice the sound of the water and how the soap feels on your skin. Completely immerse yourself in what’s happening as you bathe.

4. Prioritize quality sleep

Poor sleep affects our ability to pay attention, learn, and remember. When you don’t get enough sleep, you are more likely to feel irritable and frustrated, and less able to deal with stress, which can lead to a lower mood.

Try it: The Centers for Disease Control and Prevention says most adults ages 65 and older need seven to eight hours of sleep a night. If you tend to get fewer than that, try building up how much sleep you get week by week.