How to improve your mood?

How to cheer yourself up. Improve brain function. How to produce dopamine (the happiness hormone)

Probably, you are sitting now, reading the article and no mood at all. Sad and sad at heart. Everything seems to be fine, but something is missing and the question arises, how to cheer yourself up? If you do not go into detail about the causes of discouragement, it’s pretty easy to cheer yourself up. And with an elevated mood you become attractive to others.


How mood works

Our body is full of resources, which it stores with care, and does not want to part with them, as everything is saved for a rainy day. If we constantly waste a resource, we will begin to regenerate it.

For example, if we have been in a positive mood for a week, then most likely in the near future there will be a decline in mood, as our psyche cannot be maintained at one level, it runs out of recharge, which must still be charged sooner or later. Therefore, when you are sad, the psyche has switched into energy-saving mode and does not allow you to squander the resources that are important for it.

Help psychologist to eliminate negative emotions, difficulties in life, improve self-esteem and self-confidence. Come in!

In general, if you are an ordinary person, remember the main rule, if you have a lot of fun today, it’s possible tomorrow will be sad. About how to quickly recover and come back to a positive state of mind, I will tell you below.


It is produced in the brain, causes a feeling of pleasure from the process, as well as affects the motivation to do something. For example, if you like a hobby, you are crazy about it and the process produces the hormone of happiness. So people like their hobbies a lot, I even envy them who are so much immersed in the process.

If you are feeling despondent at the moment, don’t jump to bad conclusions, perhaps your body has simply shifted to saving resources or is just recovering from a nervous shock.

Unfortunately, for our psyche it is impossible to be in a positive mood all the time, where there is +, there must be a minus, so we protect ourselves from overstressing and our body as someone else understands the meaning of this.

What would improve the mood, just enough to raise a little dopamine, for this there are 3 simple ways:

#1 Chocolate bar.

The fastest way to increase the amount of dopamine and thereby improve your mood is a chocolate bar. Be sure to choose real chocolate by reading its composition on the wrapper. The lasting effect is guaranteed by eating chocolate gradually, not all at once the whole bar in one sitting.

By the way, the bitter chocolate has the most cocoa and the most hormone production, even taking into account that it is very bitter. If you are afraid of getting fat from sweets, rather the opposite, good chocolate won’t make you fat unless it’s diluted with sugar.

Goes well with hot green tea.

#2 Coffee.

If you drink coffee all the time, the method won’t work because you are constantly stimulated by the dopamine-producing area of your brain. On the contrary, I recommend giving up coffee, as you are probably in a bad mood from drinking coffee all the time and your body is drained.

If you rarely drink coffee, then the method is perfect for a quick mood elevation, just a couple of sips and caffeine will immediately do its job, through the blood vessels will flow everything that can lift your spirits.

But again, the method is not permanent, after lifting your mood, you do not need to constantly stimulate yourself with coffee and caffeine and all the more energy drinks / Read the article about the harm of coffee and energy drinks.

#3 Ice cream.

Although ice cream and the usual sweet it is ice cream that gives positive memories from childhood, the anticipation of delight and happiness. I remember when my mother took me and my sisters to the zoo and then to Gorky Park, we ate ice cream in cups, took pictures on ponies and rode on merry-go-rounds.

Now, if I eat a tasty cup, positive emotions and memories immediately come over me and I glow with happiness. I’m sure everyone has those memories, find your red trigger for positive moods.

The main thing is not to overeat, and then fraught with the recruitment of extra fat on the sides, and it does not give a positive mood, and rather the opposite will lead to depression and anxiety.

Other ways to cheer yourself up

Besides food, there are other ways to improve your mood, such as exercise. Simply take a short jog, somewhere in the park or on the street, you’ll immediately have the mood, the sense of life and in general a vigorous body.

Straight posture

The coolest thing about our bodies is our signaling system. Our psyche is accustomed to the fact that if a person is standing straight, stretching towards the sun, chest forward and there is a smile on his face, then everything is good and he is in a good mood.

So the easiest way is to stand up straight, shoulders back, chest forward, look at the horizon and smile. Feel how it becomes more and more pleasant and cooler for you to be in this state, your mood improves and you get more self-confidence.


The more you exercise, the higher your mood will be. Just try push-ups until you get tired and look at your physical sensations. Usually it immediately makes you feel good and want to live.


Play yourself your favorite artist and enjoy the music which you like and which brings you pleasure, increase the level of endorphins in your blood easily and quickly.

Everyone has music that gives you goosebumps, right? That’s what you should play, enjoy life.

Go to a Hellinger formation.

It’s a very cool kind of psychotherapy based on birth dynamics. You will cry very well, express your resentment and anger, and you will understand VERY well and your life will never be the same, even if you are a skeptic, as I was back then. Details about Hellinger formations.

I remember my first adjustment, I cried like a baby, I was full of resentment, anger and anger. But after such a cleansing the flowers always blossom and the sun comes out of the clouds. And life becomes meaningful.

It turns out, you kill two birds with one stone: psychotherapy as deep as possible touching your deepest problems and raising your spirits. And the mood will be 5 days.


If you are not a fan of walking, it is better to start right now walking for 30-60 minutes a day to maintain the tone. Or better yet, do Swedish walking with sticks. I have a friend who was constantly sitting in place, well, his job is, has grown to 130 pounds and realized that this is not the case. Bought himself the sticks and for 2 years, almost every day walks with them. Now he weighs about 95 kilos.

He has noticed his positive outlook and he’s even stopped swearing at people, it’s nice to look at a man when you see him with a smile on his face all the time. You can go for a walk in any weather, except for hurricane, of course, I, for example, used to go for a walk in the park even in frosty weather so that not to sit at home and think about new discoveries. I recommend

Watch your favorite movie.

Everyone has a movie in his or her closet that they like to watch over and over again and get an unprecedented buzz out of it. I have such a movie is “Poor Sasha” with Zbruev in the title role, I can re-watch at least every day, but I’m doing it less often that I enjoy every moment. I especially laugh at the phrase “Uncle Venya from Alupka.

There are a lot of comedies that are enjoyable, or a good series, I like Sherlock from foreign, just catch a buzz when watching the show over and over again.


Just dance to any music, you can start by dancing your true state, you express it in the dance, then the mood begins to rise automatically, even if you are in a deep sadness.

You can go to a club, of course, is more suitable for girls, especially if the group of girls. Guys rarely go to clubs, it is understandable, we almost all can not dance. If we could, we would go there all the time, because we get a lot of female attention.

Psychologists do not want you to know these secrets about yourself

-Imagine this situation…

What if instead of paying for years for useless counseling from a psychologist – you could work with yourself in 21 days? Get rid of negative thoughts and states forever. And instead live a quiet and happy life? Stop living a stressful life because of relationships or a constant lack of money?

Would you say that’s impossible?

That’s what I thought, too, until I started working with myself.


My name is Ivan, I am 35 years old, and I have been practicing psychology for 15 years now. I have studied all basic methods and techniques due to which I help people find happiness. NLP, hypnosis, body image therapy. I’ve been invited on television as an expert.

And it was… it was a nightmare!

I had been living in a state of depression for 7 years (the constant stress was exhausting). I was very insecure (my self-esteem was below 0). I couldn’t communicate calmly with people, I felt like I wasn’t worthy of them.

Relationships didn’t work out (because I was very negative, jealous, a wimp). I kept silent about decent wages and salaries, I earned 15000 rubles a month and I thought that was the limit. I did not want to live… I was jealous.

The worst thing is that I thought I would have to live like this forever and that I was not worthy of love and happiness.

But it only got worse, the negative states fell on me like a snowball. It felt like I was sitting in a deep, black hole from which there was no way out. Hopelessness, despair, pain, resentment.

My life had become endless torture. But then a miracle happened…


One day my father came home from work, a little drunk, though he never drank much.

He came into the kitchen…, with a disgruntled look he looked at me and began to say with anger what a worthless man I was, unable to do anything and in general, he was sorry that he was my father.

At first I felt a lot of heartache (it is very painful to hear from my relatives). Then I was offended (does that mean I’m not a beloved son?!) And then I had an epiphany…

I got that magic kick I had been waiting for my whole life. It changed my thinking, my life, and my relationship with my surroundings.

I had already forgiven my father simply for telling me the truth and I was glad!

But then the fun part started.

After literally 5 minutes I was already sitting at my computer, writing out all the psychological (!) methods of working with myself.

I was even confused, because my plan was to keep suffering all my life.

It was such an incredible feeling of freedom and desire to do something, that I cried from happiness.


If you think you can’t change your life, become rich or successful, or create a happy relationship, you’re wrong!

You can change your life by changing your mindset and the main thing is to do it EASY!

– 5 simple and powerful methods of working with yourself (they work, even if you apply them incorrectly) – You don’t have to go to psychologists, you are your own psychologist.

– The “secret method” of working through any negative condition. This will allow you to switch from negative to positive in 5 minutes.

– 15 minutes a day – Just 15 minutes a day to change your life by 180 degrees. Become happier and more joyful.

– Save up to 100,000 rubles in 1 year-you will save on visits to a psychologist and the money you save will be spent on a vacation at the sea.

– 21 Days – It only takes 21 days for you to see changes in your life. You will start to smile. Wake up with joy.


For 7 days access to the “Self Change Guide” will be free, everyone can download it from telegram at the button below.

Download for free P.S. If you want to say thank you to me, just download the guide and start applying it every day.

P.P.S. How about becoming happy today? =)

Get to know the opposite sex.

This is such a way if you are not very communicative, but if you have no problem making conversation with a stranger, then I recommend you to do this. I’ve noticed from myself that a little excitement when communicating will release the happiness hormone into your bloodstream and you’ll get a rush of good cheer.

As a supplement dating can be very helpful, I’ve had it happen more than once, when communicating even with a stranger it turned out to be helpful to each other on mutually beneficial terms.

Call a friend.

There are still people who lift your spirits. Call them, talk to them and have fun from the heart, telling heartwarming stories is much nicer than being sad alone.

I am well aware that among us there are introverts who have few friends, if you are such, then of course this method is not suitable. Read below.

A glass of cognac.

A method for those who drink sometimes. If you take just one drink, the wave of relaxation and warmth will spread throughout the body. This method is not suitable if you are depressed or stressed, because alcohol will only increase the current state.

As a good option, mix cognac with coffee and the effect will be doubled, or even tripled. And if you are in good company, the effect will not make you wait long.

Draw your problem.

Take pencils or open the computer graphics editor and start drawing whatever comes to mind, bright or dull, big or small it is absolutely not important, just express your current mood.

You will notice that from the beginning you chose darker colors, and then came more and more colorful and lighter tones, giving you more mood.


More suitable for girls to go shopping, try on different outfits and maybe buy something, or better yet, buy a few things at once. The main thing is to have enough money.

For men shopping is also suitable, but already in electronic stores. It’s always nice to hold a new phone or camera, and even better a laptop. But the most delightful will be to go to the car showroom and get into a brand new car, to sit behind the wheel. The sad fact is that if there is no money then the mood will remain at the same level, and even worse can be spoiled. That is why it is recommended not to everyone.

What do you need to be in a good mood all the time?

Our psyche is like a sponge, from childhood absorbs everything that we are given. As your environment was, so you absorb everything. What kind of character did your parents have? You will be like them 99% of the time.

If it was common in the family to beat children and humiliate them, then there could be a happy life, but it’s very rare. That’s why there is psychotherapy, where we psychologists dive into your childhood or even earlier, look for a problem moment there and change it to a pleasant and good one, and after that life begins to transform. You begin to walk through life without looking back with a pleasant expectation of what life will bring you.

Honestly, I sometimes envy people who have been doing well since childhood. They have been brought up in love, taught how to make mistakes, and in general they are self-confident in life, which means they have more success.

But on the other hand, if a person began early to develop and understand the world, then he is on the contrary passes his ordeal of life, with pleasure. This is my experience by the way, I have worked through a lot of things.

So start working with your psyche earlier, eliminating the problems that stretch from childhood, all those resentments, anger, anger and irritation. That’s what separates us happy, from unhappy people.

Bottom line

Our moods are signals, if all is well, our mood will be great. But if you have a bit of cat scratching at the soul, then a good mood is out of the question. The more you sweat, the less able you are to produce the happiness hormone.

It’s understandable if you have serious problems, but if you don’t have any problems and you’re constantly in a bad mood, you need to see a specialist who will identify the causes and find ways to solve them once and for all jump over this black hole in which you fell as a child and can’t get out of there.

The interesting thing is that with our depression, we try to save our parents by taking over their problems without even realizing it. All these strategies and scenarios of our psyche are worked through in 30-60 minutes easily and effortlessly and you will forget about them forever.

The main thing is that with the help of this workout it is possible to achieve success in life. If a man lives, all his life is crap and he walks sad and everything does not work out, then suddenly the problem has been revealed with a psychologist, he worked through it, time has passed to rebuild his psyche and everything started to work out as if by magic. Money came, confidence in the future and everything is calm and comfortable and there is no need to get out of the comfort zone, because the comfort zone has already been extended and you feel comfortable and cozy in it. And most importantly you become the master of your own destiny with the ability to take responsibility for everything that happens in life and change it for yourself. That’s the kind of article I wrote about how to cheer yourself up.

About me

I am in VKontakte

Ivan Vdovin

  • More than 15 years in psychology
  • Owner of 2 successful businesses
  • Developed his own author’s method “Key Therapy
  • Certified NLP Practitioner
  • Certified Hypnotherapist
  • In practice I use: Gestalt therapy, image therapy, body therapy, art therapy, hypnosis, Hellinger formations
  • I have helped over 100 clients
  • I have invested more than 500000 rubles in my education
  • My blog has over 1500 visitors per day

Sincerely, Ivan Vdovin

Welcome to my Instagram

How to cheer yourself up

wikiHow works on the principle of a wiki, which means that many of our articles are written by multiple authors. When this article was created, 26 people(s) worked on editing and improving it, including anonymously.

Number of sources used in this article: 16. You will find a list of them at the bottom of the page.

Number of views of this article: 16 121.

Maybe you had a fight with your best friend, or something went wrong at school or work, or maybe your mood is just affected by the weather. Everyone has periods when what’s going on in life doesn’t make them feel happy, so the first thing you should remember is that you’re not alone in this kind of state. Regardless of the situation, you can find both short- and long-term solutions to help yourself get out of this state and move on.

  • If you feel that you are unable to control when and how often you cry, or your tears prevent you from doing your work and household chores, this is an indicator of a more serious problem: depression or an illness related to anxiety and worry. Schedule an appointment with a counselor or therapist who can teach you how to control the tears that interfere with your daily functioning.

  • Those who practice deep breathing for twenty to thirty minutes a day experience less stress and anxiety. [5] X Reliable source American Institute of Stress Go to source

  • If you’re suffering from emotional pain that you don’t feel comfortable sharing with anyone, taking notes and describing your experiences will give you a chance to vent your emotions without getting into a vulnerable position with friends or family who may not understand what’s going on with you. [9] X Source of Information

  • For example, studies have shown that music can significantly reduce anxiety by reducing the level of activity of the brain’s amygdala neural structures, which are responsible for a calm state. [11] X Reliable source PubMed Central Go to source In addition, it is known that music can promote a greater sense of control over one’s own life, as well as reduce pain in people with chronic illnesses. [12] X Reliable source PubMed Central Go to source
  • Visual arts-such as drawing, painting, making collages or maps, or working with fabrics-are known for their ability to give meaning to emotional pain and enhance self-esteem. [13] X Reliable source PubMed Central Go to source
  • Self-expression through movement-dance or acting-increases inner awareness and increases body appeal, problem-solving ability, and self-esteem. [14] X Reliable source PubMed Central Go to source

Develop your own personal support system. Numerous studies prove the benefits of a support system from loved ones-family and friends-who you can turn to during a difficult time in life. [15] X Reliable source Mayo Clinic Go to source Social support gives a sense of belonging and security, not leaving the person alone with their emotional pain, and it also leads to higher self-esteem. [16] X Reliable Source Mayo Clinic Go to Source Try to call a trusted friend or visit a family member to whom you can tell about your painful and desperate emotions.

  • Remember to treat this point responsibly. Don’t spend too much time entertaining or waiting for the negative emotions to be added to the worries about the wasted budget.

Distract yourself and laugh. Laughter is the best medicine because it does everything at once: it helps relax your muscles, lowers your entire body’s stress level, and boosts your mood. [17] X Reliable Source Mayo Clinic Go to Source Laughter is believed to be the thing that can lift your mood during periods of depression and anxiety. [18] X Reliable Source Mayo Clinic Go to Source Let yourself laugh by remembering a funny situation, calling your funniest friend, or simply watching a funny video online. Use anything you can get your hands on to distract yourself and laugh.

Allow yourself a break. A five-minute walk or a light morning exercise can help you reduce your painful level of emotional energy. You may not be a yoga master or even a fan, but basic stretching exercises can help bring out positive emotions. Stretching exercises are thought to help release negative energy associated with stress, anxiety, depression, and so on. [19] X Source of Information

  • If you realize that you are constantly resorting to drugs and/or alcohol in an effort to cope with emotional pain, seek professional counseling.

  • Studies have shown that people who tend to dwell on their experiences and talk about them over and over again repel their family and friends who initially provided support for the situation. [23] X Reliable Source American Psychological Association Go to Source
  • The main way to get away from intrusive thoughts and memories is to strive to live for today. This involves focusing on the here and now, the sounds, smells, and bodily sensations in the present moment. [24] X Reliable Source American Psychological Association Go to Source

  • For example, if you reframe your bad mood associated with a painful situation, you can see what you can learn from that experience, both in terms of self-awareness and in terms of developing relationships with others.
  • Another example: if you are trying to get over an awkward situation, you can see the humorous side of what is happening, learn to laugh at yourself, overcome the bad mood, and move on.

  • It’s also a reason to take a closer look at your relationships to identify the presence of unhealthy relationships that are constantly knocking you out. Unhealthy relationships can be a constant source of anxiety, depression, stress and other negative emotions. [28] X Source of Information
  • If the constant source of negative emotions is related to your work, then it is worth considering how you can change your work environment. If you cannot change what is going on at work so that your state of mind improves, perhaps the only solution is to change jobs.

Work on your physical health. Being constantly active in improving and maintaining your physical health also helps to restore your overall sense of well-being. Not only does exercise release endorphins that improve your mood and well-being, but it also gives you the opportunity to set specific and achievable goals related to your own physical fitness. By joining a group of people engaged in your health through another organization – through your church or the company where you work – you will increase your support system. [29] X Reliable Source Mayo Clinic Go to Source

Donate your time to something you are passionate about and believe in. Feeling satisfied with the contributions you make can noticeably boost your self-esteem. Try volunteering at a charity that helps people in difficulty, help feed the homeless, or find another topic that sparks your interest and desire to get involved. [30] X Source of Information

Don’t forget the broader perspective. One of the hardest aspects of maintaining a healthy emotional state is to constantly remember that difficult situations that create emotional chaos are a natural part of life, that we grow and develop through such situations, and that overcoming such problems is a reason to be proud of yourself. Remember that you are capable of dealing with the source of your emotional exhaustion, and that how you deal with your emotions and how quickly you learn to contain them to continue to function in your daily life is especially important. [31] X Source of Information Roads of Freedom — An Existential-Phenomenological Approach to a Psychotherapy Journey. By: Gabriel, Guiomar. Existential Analysis: Journal of the Society for Existential Analysis. Jan2013, Vol. 24 Issue 1, p95-105. 11p

Consult a psychologist or psychiatrist. If, despite your best efforts to cope, you are still feeling stressed, anxious, desperate or depressed, make an appointment to see a psychologist or psychotherapist. A professional can help you find the right tools to deal with the situation affecting you. A professional can also prescribe you appropriate medication, give you contacts for support groups or suggest other sources that you are unlikely to be able to find out about on your own.

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