We’ve all had those days.
You wake up feeling a little off, something happens that puts you in a bad mood, someone irritates you, or perhaps you simply don’t feel like yourself.
You’re not necessarily going through anything major. You’re just… not in the mood.
Sometimes you need a little lift — something that can help you feel happier, calmer or simply distract you from whatever is bothering you.
So I thought I’d share 7 things you can try when you’re having one of those off days. These are little things that I personally find helpful, along with a few other ideas that might give you a quick mood boost.
Of course, if you’re dealing with clinical depression or another long-term mental health condition, these simple tips aren’t a replacement for proper support or treatment. But for those occasional dips in mood or difficult days, hopefully some of these ideas will help.
1. Give Someone a Hug
This one might sound a little silly, but honestly, hug a baby!
If you have a baby of your own, even better. My youngest is nearly five now, but she’s still my baby!
And if you don’t have a baby available, hug someone you love — or even cuddle a soft teddy bear.
There’s actually a reason why hugging can make us feel better.
When we hug, cuddle or hold hands with someone, our bodies can release feel-good hormones including oxytocin, dopamine and serotonin. These are associated with feelings of happiness, relaxation and improved mood.
There’s also research suggesting that longer hugs can have a greater effect, with some research pointing to around six seconds as a useful benchmark.
So next time you’re feeling a little miserable, find someone you love and give them a proper hug.
Just don’t stand there counting loudly to six because they might start wondering what’s going on!
2. Watch Something Cute or Funny
Sometimes you don’t need anything complicated.
You just need to watch something that makes you smile.
For me, cute animal videos are an easy one. There is something about watching funny cats or adorable animals that can instantly put a smile on your face.
You could watch:
- Cute cat videos
- Funny animal clips
- A favourite comedian
- Funny reels
- A favourite YouTuber
- Something that always makes you laugh
The idea is simply to give your brain something pleasant to focus on for a little while.
When you’re caught up in whatever has upset you, a few minutes of something funny or adorable can help break that cycle and give you a little mental reset.
3. Have a Little Treat
This is one I probably overuse — even when I’m not feeling down!
Sometimes a little treat can make you feel better.
It could be:
- A piece of chocolate
- Your favourite crisps
- A cup of tea
- A coffee
- A nice cold drink
- Or even something healthy that you really enjoy
It doesn’t have to be anything extravagant. Sometimes it’s simply about giving yourself something small that you enjoy.
Of course, there’s a reason the phrase comfort eating exists. When we’re feeling down, it’s very easy to start eating more and more in an attempt to make ourselves feel better.
So I wouldn’t recommend using food as your only coping mechanism.
But there’s nothing wrong with enjoying a little treat in moderation.
Sometimes you just need that cup of tea and a little piece of chocolate!
4. Change Your Scenery
If you’re feeling miserable, sometimes the best thing you can do is get out of the environment you’re sitting in.
Go for a walk.
Step outside.
Have a look at the sky.
Watch the sunrise or sunset.
Spend some time in nature.
There’s something about being outdoors that can help put things into perspective.
Going for a walk also gives you some gentle exercise and gets your blood circulating. If you’re walking somewhere like a park, you can look at the trees, flowers and everything around you instead of focusing on whatever was stressing you out.
And there’s something quite humbling about looking at a beautiful sunset or standing outside and looking at the enormous sky.
It can remind you that whatever you’re worrying about is only one small part of a much bigger world.
Obviously, this tip works much better when the weather is nice!
If it’s absolutely freezing, pouring with rain and blowing a gale, you might come back from your walk feeling even worse.
So use your judgement.
5. Watch Your Favourite Show or Creator
Another really simple way to lift your mood is to watch something you already know makes you feel good.
It could be your favourite TV show, a relaxing YouTube channel, a funny creator or an old favourite that you know will make you laugh.
For me, watching relaxing vlogs can be a nice distraction when I’m not feeling great.
The important thing is to choose something that actually makes you feel better.
If you’re already feeling down, maybe don’t sit down and watch a depressing documentary about murder, disasters and everything that’s wrong with the world!
Choose something comforting.
Something funny.
Something relaxing.
Something that gives your brain a break.
Sometimes all you need is a little distraction from the thoughts that are bringing you down.
6. Read the Quran
For Muslims, this is a particularly important one.
If you’re feeling down, pick up the Quran and read it.
It doesn’t necessarily have to be a particular surah. You can read the stories, reflect on the verses and remind yourself about the purpose of this life.
The Quran itself is a source of healing, and reconnecting with Allah ﷻ can bring a sense of peace and comfort.
Life is temporary, and whatever difficulty we’re experiencing right now will also pass.
Sometimes when we’re caught up in our own problems, it can feel as though that particular situation is going to last forever.
Reading the Quran can help remind us of the bigger picture.
It gives us the opportunity to step away from our worries for a moment and reconnect with Allah.
And if you’re not Muslim, you could still explore the Quran if you’re curious. You may find stories, lessons or ideas within it that speak to you.
7. Think About Something You Have to Look Forward To
When you’re having a bad day, try thinking about something good that’s coming up in the future.
Maybe you’ve got a holiday booked.
Perhaps there’s a wedding coming up.
Maybe there’s a family gathering, birthday, party or another event you’re looking forward to.
Think about it.
If you’ve got a holiday coming up, start planning!
Look at clothes you might wear.
Browse for things you might need.
Think about the food you’re going to eat.
Look at activities you might do.
Imagine yourself there.
Sometimes having something positive to look forward to can give you a little boost and take your mind away from whatever is bothering you right now.
It doesn’t have to be a huge event either.
You could simply plan a nice meal, a day out or something enjoyable you’re going to do at the weekend.
Having something to look forward to can make a difficult day feel a little easier.
Bonus: Make a Gratitude List
And if all else fails, try writing down the things you’re grateful for.
This doesn’t mean that your problems aren’t real.
It doesn’t mean that you should ignore the things that are hurting you.
And I know how frustrating it can be when you’re genuinely struggling and someone tells you, “Just be grateful.”
When you’re suffering, hearing that can feel incredibly dismissive.
But gratitude can still be helpful when used alongside acknowledging how you’re actually feeling.
Take a few minutes and write down some of the good things in your life.
It could be something really simple:
- Your family
- Your health
- A roof over your head
- Food in your kitchen
- A warm bed
- Good friends
- Your favourite cup of tea
- Something beautiful you saw that day
- A blessing you’ve perhaps taken for granted
Sometimes writing these things down can help us realise that although we may be struggling with something, our entire life isn’t necessarily bad.
There can be difficulties and blessings at the same time.
Gratitude Even During Difficult Times
One of the most powerful examples of patience and gratitude I’ve seen comes from the Palestinians in Gaza.
They have endured unimaginable suffering, yet there have been so many examples of people continuing to say Alhamdulillah and recognising the blessings they still have.
I remember hearing about a Palestinian doctor who had lost his wife and children, yet he was still showing incredible hospitality to someone visiting him.
There have also been stories of children who had memorised the Quran and would lead their families in prayer.
The level of patience, faith and gratitude shown by people experiencing such terrible circumstances is incredibly humbling.
Of course, that doesn’t mean we should compare our problems with someone else’s suffering or tell ourselves that we’re not allowed to feel upset.
Our problems are still real.
But sometimes these examples can help us appreciate the blessings that we do have.
What If You’re Struggling With Depression?
There’s an important distinction to make here.
These are little tips for those days when you’re feeling down, irritated, stressed or simply not yourself.
They’re not a cure for depression or other mental health conditions.
If you’re experiencing persistent low mood, depression or another condition that is affecting your everyday life, please don’t feel as though you simply need to “cheer up” or try a few of these tips and everything will magically disappear.
Sometimes it’s much more complicated than that, and getting appropriate support is important.
That said, even when you’re struggling with something more serious, small comforting activities may sometimes provide a tiny bit of relief alongside whatever professional or personal support you’re receiving.
Sometimes We Just Need a Little Reset
I think the main thing I’ve taken from all of this is that sometimes we don’t need to completely change our lives to feel a little better.
We might just need a small reset.
A hug.
A walk.
A cup of tea.
A funny video.
A favourite show.
A few minutes with the Quran.
Something nice to look forward to.
Or a reminder of the blessings we already have.
None of these things can magically solve all of life’s problems, but they might help you get through a difficult afternoon or turn a bad mood around.
And sometimes that’s enough.
What Do You Do When You’re Feeling Down?
Those are my 7 ways to feel better instantly — or at least a little bit better!
I’d love to know what you do when you’re having a bad day.
Do you go for a walk?
Have a cup of tea?
Watch something funny?
Call someone?
Bake?
Read?
Pray?
Or perhaps you have a completely different method that works for you.
Share your ideas because you never know who might be reading them and need a little pick-me-up too.
And remember, it’s okay to have an off day. We don’t have to feel happy and positive every minute of every day.
Sometimes we just need to give ourselves a little kindness, take a breath and do something that helps us feel a bit better.