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Updated May 05, 20259 Ways to Boost Your Mood Instantly With Your Partner
Because 2020 is hard.
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Between the outbreak of the coronavirus pandemic, the intense presidential election and a different holiday season ahead, this time has been challenging for many to-be-weds. Couples are grappling with postponed weddings, some with financial struggles and job instability, and even the heartbreaking loss of family and friends. With so much heaviness in the world, finding light during these trying times can seem daunting and overwhelming. We discovered how to boost your mood (and your partner's) instantly, and the good news is this: there are many activities you can do to feel better. Small, simple acts like dancing around your room or flashing your stunning smile will make you happier.
However, it's important to process your emotions. Glazing over negative feelings and forcing yourself to feel happy is a dangerous mental health phenomenon known as toxic positivity. It's important to practice optimism, but it's equally important to process negative emotions. Once you've acknowledged your gloomy thoughts, then you can focus on how to boost your mood—which is where we come in. We've rounded up nine easy things you can do to instantly turn your day around, below.
Eat Mood-Boosting Foods
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You are what you eat—at least when it comes to your mood. Certain foods can improve your mood on the spot, as they release signals of pleasure and happiness in your brain. One example is dark chocolate, which contains tryptophan, an amino acid that helps produce serotonin (a neurotransmitter that makes us feel happy and satisfied).
Additionally, foods high in vitamin B are a great choice, as the nutrient has been linked to good mental health. Examples include dark, leafy vegetables, whole grains, meat, eggs, fruits and legumes. Brown rice is high in serotonin, which helps to stabilize and boost mood, while beets are high in folate (which is believed to help fight depression). Beans also contain the mineral selenium, which can pick you up when you're feeling low. Incorporate any of these wonder foods into your next meal (or snack) together and enjoy the mood-boosting effects. Bon appétit!
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Try Diffusing a Mood-Boosting Essential Oil
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Research has shown that essential oils may increase sleep quality, combat anxiety and—you guessed it—improve mood. In fact, an article published in 2017 found aromatherapy has potential to be used as an effective option for the relief of depressive symptoms (though it's not a treatment for depression and shouldn't be used as one). When inhaled, essential oils can trigger mechanisms in the brain through your olfactory system, signaling the limbic system and releasing neurotransmitters, like serotonin, a key hormone that stabilizes our mood feelings of well-being and happiness.
If you want to give it a try, consider investing in an essential oil diffuser and pick up scents that are linked to happy feelings. Lavender, for example, is known for its ability to boost moods, calm anxious thoughts and assist with sleep. Citrus scents like lemon, tangerine and grapefruit also signal happiness to your brain. Another option is ylang-ylang, which improves your state of mind and alleviates anxiety. You can also purchase premixed blends that evoke a sense of positivity. Added bonus: your home will smell amazing.
Play a Mood-Boosting Song (and Dance!)
Having a dance party in your room sounds silly, but it's a highly effective way to instantly boost your mood. That's because dancing combines the therapeutic power of music with the rush of physical activity. Recent evidence from a 2020 study found that listening to music can help alleviate loneliness (as it offers an emotional connection to whatever emotions we may be feeling). Additionally, the study found participants' moods improved significantly after listening to music.
Pair that with the physical aspect of dancing, and you've got an instant mood-booster. Physical activity releases endorphins, which are hormones that can bring about feelings of euphoria and general wellbeing. Plus, it's an activity you and your partner can enjoy together. Turn on romantic tunes for a cozy slow dance or blast your favorite upbeat tunes and partake in a dance off.
Invest in a Mood-Boosting Light
Winter is upon us, and with it comes daylight savings. Read: less sunlight. As a result, you may be feeling more tired or sad than usual. For some this can develop into a condition known as seasonal affective disorder (also known as SAD). SAD is a seasonal pattern or major depressive episodes during the fall and winter, according to the American Psychological Association. If you're struggling with SAD, seek help from a professional. They can help you find proper treatment.
However, if you're simply feeling a little more blue during this time, consider purchasing a mood-boosting light. These lamps mimic the sunlight, so you can still soak up the sun—even if you're sitting in your room on a cold, wintery evening. Many studies have been cited by the APA to demonstrate the effectiveness of exposure to lights in people suffering from SAD.
Get Your Blood Flowing
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Hear us out: you don't have to complete an intense, hour-long workout in order to get a burst of positivity. You can do jumping jacks for a minute, complete a five-minute yoga flow, or do a short dance to your favorite song. Any of these activities will release endorphins, hormones known to boost your mood, and instantly make you happier. Another idea? Go for a walk around the block. The physical activity will release most-boosting endorphins and the fresh air and sunlight exposure will make you feel better too.
Focus on Physical Touch
A simple hug can make all the difference. A paper published in PLOS One found that hugs were associated with an increase in positive mood markers and a reduction in negative ones. Additionally, they found that on days when relationship conflict occurred for subjects, people reported less negative feelings when they hugged afterwards than on the days they didn't. So, if your state of mind is due to conflicts with your partner (it happens—especially in quarantine), consider hugging each other. It'll boost your mood and help you both work towards a resolution.
If you want to take it up a notch, get a little more physical. Engaging in acts of intimacy also releases endorphins and oxytocin, hormones that are known to promote feelings of happiness, love and well-being.
Watch an Old Favorite That Makes You LOL
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This is a two-pronged approach to boosting your mood. Watching something you've already seen helps alleviate anxiety and gives us a sense of control (two things we could all use in such uncertain times). Since you know how the story ends, there's no stress around what's going to happen. Additionally, a study done by Stanford University showed that laughter increases dopamine in our brains, a chemical known to elevate your mood. So, play your all-time favorite sitcom, talk show or comedy movie and snuggle up to your S.O. You'll feel better instantly.
Smile (Really!)
The saying "fake it until you make it" is actually sound advice when it comes to how to boost your mood. If you're feeling down, smiling can actually trick your mind into feeling happier. That's because the brain interprets smiling as an act of joy and sends signals of happiness to your brain whenever you do it. It may seem like a silly concept, but it actually works. Flash your best smile at your partner from across the room, or take a smiling selfie together.
Make a Gratitude List
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You've likely seen several articles recommending gratitude lists as a way to cope with these uncertain times. That's because there's real truth to the advice. Whether you're feeling down, defeated or totally overwhelmed, writing down a few things you're grateful for is a grounding technique. It gives you a sense of perspective and reminds you of the positive things in your life. Plus, recalling things you're grateful for will instantly bring a smile to your face—even if it's a small one. Grab your partner, create your own gratitude lists and share them with each other. Not only will it boost your moods, it'll bring you closer together.
