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5 Free Activities That Instantly Boost Your Mood (And How)

It’s 2023, and we just got out of a pandemic, a war, and now an earthquake. Politics seem to be a mess and most of us are struggling to make ends meet, not to mention going on a vacation once in a while.

Things don’t look too good.

What’s worse, all of these things take a toll on our mental state. The outcome? A chronic bad mood is linked to depression and other mental health issues.

“But there must be a way out,” I thought, and that’s when I started digging.

Here’s some good news: improving your mood doesn’t cost anything. I mean, it’s easy to think that buying something or treating yourself to a luxurious experience will improve your mood. However, many simple and inexpensive ways can improve your mood without spending money.

From spending time in nature to practicing exercise daily, these habits help your body release endorphins and improve your mood. Volunteering, socializing, and spending time with family and friends can also work wonders for you!

Of course, mindfulness and relaxation techniques like meditation and deep breathing can reduce stress, improve mood, and promote calm and well-being.

In a world where anything seems to have a price, I want YOU to realize that happiness is already in your hands. Here’s how:

Photo Credits By Envato Elements

Spending Time in Nature

There’s a reason why doctors, psychologists, and wellness experts insist on us spending more time in nature. This FREE activity can work wonders for anybody – here’s how:

  • Reduced stress and anxiety: Nature is usually more peaceful than cities or even small towns. Spending time outdoors reduces your risk of depression while balancing cortisol levels, according to research.
  • Improved mood: When we come closer to our roots as a human race, our brain instantly feels safe and more relaxed;
  • Improved cognitive function: Nature can improve concentration, memory, and focus especially if you’re going to hike or another strategic activity;
  • Lowered blood pressure: The sounds and sights of nature relax the body, lowering blood pressure and reducing your heart disease risk;
  • Calmness and inner peace: Nothing can be more soothing and calming than taking a breath of fresh air.



Sure, exercising keeps us healthy physically – but this simple practice also has a huge impact on our mental health and mood!

To begin with, regular exercise reduces mild to moderate depression and anxiety. It releases mood-boosting endorphins that give you a kick of motivation and optimism. This habit also boosts your self-esteem thanks to that feeling of accomplishment you get after each training session.

Research has proven many times that physical activity improves memory, attention, and focus. I think these skills are important for anybody regardless of age, profession, or culture. Last but not least, any physical activity helps us focus on the present and stay mindful daily.

Remember: adults should get 150 or 75 minutes of moderate- or vigorous-intensity aerobic activity per week. However, this isn’t the norm for everybody. As a beginner, you can start slowly with a 5-minute walk and work your way up from there. You don’t have to start going to the gym or run a 5K to make a difference in your mental and physical health. I think that’s the catch: staying healthy is easier than most people think, trust me!



Yes, it’s that simple. Sleep is essential for your physical and mental health and can affect your mood. Why?

To begin with, sleep restores your body and mind. While asleep, your brain processes emotions, stores memories, and converts energy. On the other hand, sleep deprivation or poor sleep quality can cause mood swings, irritability, and anxiety.

In other words, prioritizing sleep in your daily routine may improve your mood and mental state. Many studies have already proved that sleep could reduce depression and anxiety too.

What’s more, sleep deprivation can impair your ability to focus, concentrate, and solve problems. However, getting enough sleep can boost these skills, making you more productive and effective.


Socialization can improve your mental health more than you realize. Whenever you make real-life connections, you improve your mental health and well-being. Of course, the opposite exists too: lack of communication can lead to loneliness, depression, and isolation.

Social connections provide emotional support. Talking to others and sharing experiences can reduce stress, anxiety, and depression and improve well-being.
Further, strong social connections lower the risk of depression and anxiety. If you already deal with one of these issues, communicating also helps you get the right mental health treatment and understanding.
Another perk of socializing keeps is reducing the risk of cognitive decline as people age. When you spend quality time with your loved ones, you also reduce the risk of heart disease, stroke, and other health issues.

Humans need social connections. Socializing is in our nature. I know we live in the Facebook era, but we must remember who we are as a species! Sharing experiences, feeling understood, and receiving support from friends, family, and community members can improve your well-being.


Practicing Mindfulness

How could mindfulness and relaxation miss this list? These are some of the most important things you can do FOR FREE to improve your mood and mental health.

Meditation and deep breathing – two techniques associated with mindfulness – reduce stress and anxiety by promoting calm and relaxation.
Mindfulness also improves your memory, attention, and focus. It reduces mental chatter and distractions, thus enhancing focus on yourself AND the world around you. When you’re self-aware, you get to understand your needs and address problems to stay happy.

Mindfulness and relaxation can be easily incorporated into daily routines in a comfortable and quiet place. Not sure where to start? Our post on 10 Mindfulness Exercises That Reduce Anxiety is a great resource to learn you can use it to improve your mood in the long run.

Photo Credits By Envato Elements


Congratulations! You just discovered many free mood-boosting activities. We hope this article gave you some new ways to cheer up on tough days.

Prioritizing mental health doesn’t always require expensive therapies or treatments. You can find free activities that boost your mood and well-being with a bit of creativity. There are many ways to lift your mood, from walking in nature to practicing mindfulness to expressing yourself through art or music. Try different activities to find ones that fit your needs and preferences.

Mental health care is a lifelong process. Make these activities part of your daily routine and prioritize mental health. Even a few minutes of meditation or a park run can improve your everyday life.

I also want to encourage you to ask for professional help if you think you need it. Talking to a therapist or counselor about your mental health is okay – especially in 2023! Mental health is just as important as physical health, and asking for help shows strength.

Finally, we hope this article has inspired you to manage your mental health and find joy in your daily life. You can change your mood and well-being with these free activities. Try something new and enjoy a happier, healthier you!

P.S.: If you have any other recommendations or personal experiences that helped you feel genuinely happy, please share them with our community in the comment section!

Read also: 6 Science-Approved Ways to Manage Your Anger

Passionate about cognitive psychology and data research, Tudor aims to highlight the importance of prioritizing self-care regardless of age, gender, or nationality. For over two years, he has been prioritizing extensive research in mindfulness and meditation techniques delivered to everyday people in a simple, meaningful manner.

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