Discover these 22 natural mood boosters to give you more energy. Explore these simple yet effective ways to enhance your mood and seize the day with renewed vigor!
Feeling sluggish, down in the dumps, or just plain blah? Probably the worst thing you can do right now is reach for another cup of coffee. Just don’t do it.
Instead, consider trying one or more of these 7 natural mood and energy boosters. They offer safe and effective ways that will lift your spirits and recharge your batteries. These are followed by other strategies that might help boost your mood as well.
Let’s dive right in, shall we?
7 Natural Mood Boosters To Give You More Energy
1. Go Outside and Get Moving
One of the fastest ways to snap out of a funk is to get up and move, preferably outside.
Exercise releases endorphins, which are the body’s natural feel-good chemicals. It also boosts your energy levels by increasing blood flow and oxygen throughout the body.
Aim for at least 30 minutes per day of moderate activity like brisk walking, cycling, swimming, or anything else that gets your heart pumping. Additionally, take frequent breaks to stand up and move around if you have a desk job. Park farther away and walk a bit, take the stairs when you can, or even do some jumping jacks during TV commercials!
Make sure to spend as much time as you can outside. Exposure to natural sunlight helps regulate your circadian rhythms and increases vitamin D production. This enhances your mood and energy.
2. Eat Energy-Boosting Foods
What you eat has a huge impact on your mental and physical energy levels.
A nutritious diet gives your body the fuel it needs to function. On the other hand, a diet full of junk and processed foods will leave you feeling lethargic.
Focus on eating plenty of:
- Complex carbs like whole grains, fruits, vegetables, and beans to stabilize blood sugar
- Lean proteins like poultry, fish, eggs, and legumes to keep you feeling full longer
- Healthy fats from nuts, seeds, avocados, and olive oil to sustain energy release
Stay hydrated by drinking plenty of water. Avoid excessive caffeine, sugar, and processed foods that can lead to energy crashes.
3. Supplement With B Vitamins
B vitamins, especially B12, riboflavin, niacin, and folate, are crucial for converting food into cellular energy. Studies show that fatigue, brain fog, irritability, and depression are all potential signs of B vitamin deficiency.
Good dietary sources include meat, eggs, dairy, leafy greens, legumes, nuts, seeds, and fortified grains. If you follow a vegetarian, vegan, or restricted diet, you may need a B complex supplement to get adequate amounts.
4. Soak Up Some Sun (Or Sun Therapy Box)
In many areas, short winter days with limited sunshine can trigger seasonal affective disorder (SAD), which is a type of depression.
The lack of bright light disrupts serotonin production. This contributes to fatigue and low mood. Whenever possible, get outside during daylight hours. You should also consider sitting near a sunny window to soak in some extra light.
If that’s not possible, invest in a sun light therapy box. Light boxes mimic outdoor light and cause a biochemical shift to boost mood. Using one for a s little as 30 minutes per day can make a huge difference.
5. Prioritize Good Sleep
Sufficient, quality sleep is critical for physical and mental energy. Lack of sleep impairs focus, mood, motivation, and resilience to stress. It also increases inflammation, weight gain, disease risk, and other negative effects.
Most adults need 7-9 hours per night. You can prioritize sleep by:
- Sticking to a regular sleep/wake schedule
- Creating a cool, dark, quiet sleep environment
- Avoiding screens for 1-2 hours before bedtime
- Establishing a relaxing pre-bed routine
- Limiting caffeine, alcohol, and heavy meals before bed
If sleep issues persist, talk to your doctor.
6. Manage Stress (an Easy Natural Mood Booster To Give You More Energy)
Chronic stress takes an enormous toll. This can leave you wired and tired. When the body is stuck in fight-or-flight mode, functions like digestion, immune response, and tissue repair get put on the back burner.
To keep stress in check, make relaxation a priority. Try meditation, yoga, deep breathing exercises. You can also schedule some downtime to do something you enjoy.
Write down things you’re grateful for and focus on positive self-talk. It is also important to maintain work-life balance. Ask for help when needed, and don’t take on more than you can handle.
7. Stay Connected
Humans are hard-wired to be social creatures. Loneliness and lack of connection can cause physiological stress, inflammation, disrupted sleep, and depression. In fact, the health risks of social isolation are comparable to smoking and obesity.
Spend quality time with supportive family and friends. Join a group or club to meet new people with common interests. Volunteer in your community. If you work remotely, make plans to connect in person. Even small social interactions boost oxytocin, the bonding hormone that elevates mood.
Bonus Tip: Why You Should Laugh More
They say that laughter is the best medicine. There is some truth in this. Laughter provides a natural high and mood boost by releasing endorphins and other feel-good chemicals in the brain. It’s also a great way to relieve stress, anxiety, and tension.
Here are some ideas to help you laugh more:
- Comedy Shows and Movies: An obvious way to get more laughter in your life is to watch funny shows and videos. Laugh-out-loud humor can instantly lift your spirits when you’re feeling down.
- Play Games: Games that encourage joking around and playful competition are the perfect excuse for giggles. Have a poker night with friends, play silly party games like charades or truth-or-dare, or get the whole family involved with board games.
- Read Funny Books: Curl up with a witty novel or collection of humor essays and cartoons. Getting lost in hilarious stories allows you to forget your worries for a while. Find an author whose sense of humor resonates with you.
- Be Spontaneously Silly: Don’t be afraid to be a little goofy sometimes. Tell jokes and funny stories, make silly faces, do imitations and improv comedy, sing loudly and off-key, have a dance party – whatever it takes to spark laughter in the moment. Embrace your inner child!
In addition to boosting your mood, laughter can strengthen relationships, relieve pain, improve immunity and provide a full-body workout. So make laughing a natural part of your daily routine.
14 Other Strategies That Might Be Helpful as Natural Mood Boosters
- Exercise: Physical activity is another great way to boost serotonin. Try to get at least 30 minutes of moderate-intensity exercise most days of the week.
- Help others: Helping others can give you a sense of purpose and satisfaction. Volunteer your time to a cause you care about, or simply do something nice for someone else.
- Limit screen time: Spending too much time in front of screens can negatively affect your mood and sleep. Try to limit your screen time, especially in the hours leading up to bedtime.
- Listen to music: Listening to music can help improve your mood and reduce stress.
- Read a book: Reading a book can help you relax and escape from your everyday life.
- Spend time in nature: Spending time in nature can help improve your mood and well-being. Plus, exposure to sunlight helps increase serotonin, a neurotransmitter that promotes happiness and well-being. Aim for at least 15 minutes of being outside per day.
- Keep a gratitude journal: Writing down things you’re grateful for can help you focus on the positive aspects of your life.
- Learn something new: Learning new things can help keep your mind active and engaged. This could involve taking a class, reading a book, or trying a new hobby.
- Spend time with pets: Pets can provide companionship and unconditional love. Spending time with pets can help reduce stress and improve your mood.
- Do something creative: Creative activities, such as painting, writing, or playing music, can help you express yourself and relieve stress.
- Set goals and work towards them: Setting goals and working towards them can give you a sense of purpose and accomplishment.
- Avoid negative people and situations: Negative people and situations can drain your energy and make you feel down. Try to avoid them as much as possible.
- Be kind to yourself: It’s important to be kind to yourself and accept yourself for who you are. Don’t be too hard on yourself when things don’t go your way.
- Seek professional help: If you’re struggling with your mental health, it’s important to seek professional help. A therapist can help you identify the root of your problems and develop coping mechanisms.
Final Thoughts
Try implementing a few of these natural mood and energy boosters every day. You’ll be surprised at how energized you’ll feel! Most importantly, be patient. Improvement takes time. So don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goals. If low energy or mood issues persist, don’t hesitate to consult your doctor to rule out any underlying physical or mental health issues.
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