We all have those days…

Days where life feels dull, things aren’t going our way, and we feel like we’re in a black hole that we’ll never get out of.

I have had my struggles, just like many others I know, and so I wanted to share what one can do to feel happier. I hope this helps!

1. Gratitude Practice

• Start or end your day by writing down three things you’re grateful for. It could be as simple as enjoying your morning coffee, having a roof over your head, or receiving a kind word from someone.
• Reflecting on positive aspects of your life trains your brain to focus on what’s going well instead of dwelling on stress or negativity.
• To deepen the practice, consider why you’re grateful for each item on your list. For example, “I’m grateful for my friend who called today because it reminded me I’m not alone.”

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2. Get Moving

• Even 10–15 minutes of physical activity can make a big difference. Activities like jogging, dancing, yoga, or stretching can help you release built-up tension.
• Exercise boosts the release of feel-good chemicals like dopamine and serotonin while reducing stress hormones like cortisol.
• If you’re not a fan of formal workouts, make it fun: dance in your room, take a scenic walk, or try an online beginner workout video.

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3. Connect with Someone

• Call or text a loved one to chat about something lighthearted or meaningful. It can be a family member, friend, or even a co-worker.
• Human connection is a basic need, and sharing your thoughts or hearing someone else’s can improve your emotional well-being.
• If you’re feeling adventurous, strike up a small conversation with a neighbor or a stranger. Compliment someone or ask how their day is going—it can brighten their day and yours too.

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4. Spend Time in Nature

• Step outside for at least 20 minutes, whether it’s a walk in the park, sitting on your balcony, or tending to your garden. Exposure to sunlight helps regulate your mood and can increase Vitamin D levels, which are linked to happiness.
• If you can, visit a natural setting with greenery or water, such as a forest, beach, or lake. Studies show that being around nature reduces anxiety and enhances creativity.
• While outside, take a mindful approach. Observe the colors, textures, and sounds around you. Feeling connected to nature can ground and center you.

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5. Do One Thing You Love

• Think about something that lights you up or brings a sense of peace, and make it a priority for at least 15–30 minutes. It could be hobbies like painting, journaling, playing an instrument, or cooking a favorite recipe.
• This time is for you—to disconnect from obligations and reconnect with yourself. Doing something enjoyable can provide a sense of accomplishment and boost self-esteem.
• If you’re unsure what to do, revisit something from your childhood that used to bring you joy, like reading a favorite book or doodling. Nostalgia can be incredibly uplifting.

Incorporating even one or two of these into your day can significantly shift your mood!