5 Quick Tips To Brighten Your Mood
- Jennifer Falconer
- Jul 25
- 3 min read
Quick and effective strategies to improve your wellbeing
1. Name That Feeling Out Loud
We often have too many thoughts and feelings swirling around to really appreciate how we are feelings. And as humans, we are prone to ignoring or squashing down ‘negative’ feelings in our bid to present to the world “our happy self”.
I encourage you to take a moment (especially when overwhelmed) to check in with how you're feeling and simply voice it out loud to yourself.
Identifying your emotions and reassuring yourself (“I’m anxious, and that’s ok,” “I feel flat, but these feelings will change when I rest,” “I’m excited, and this is a good feeling”) can reduce the intensity of negative feelings, help you process them better, and feel gratitude for positive ones.
2. Limit Doom Scrolling
With our mobiles, it can be so easy to see life whizz by without really taking it in. The problem is, our brains do tend to hold on to what we notice when mindlessly, doom scrolling.
Set a timer and cap social media or news checking to 10-15 minutes at a time.
Constant input into our brain (even without giving it our full focus) can fuel anxiety or comparisonitis.
Remember that boundaries help protect your mental space!

3. Move for 5 Minutes
Changing your mindset, can be easy as changing your posture! Stand up, stretch, walk, or do 5 minutes of light movement. Even a short burst of physical activity can lift your mood by releasing endorphins.
And of course, endorphins our the chemicals in the brain that help reduce stress, relieve pain and improve overall well being.
4. Micro-Gratitude
Before bed or after waking, list one thing you’re grateful for – it doesn’t have to be big, and it doesn’t have to be something anyone else would understand, so long as it makes sense to you, and you can really feel the appreciation.
Practicing gratitude, not only shifts your mindset and builds emotional resilience over time, it helps you become much more introspective and better able to manage your emotions day to day.

5. Reach Out, Don’t Be A Ghost!
We live at a time communication is at it’s easiest, and yet many of us don’t put the effort in to maintaining valuable relationships and connections.
As social beings, it is imperative for good wellbeing we communicate with those that bring our hearts joy.
So, reach out to one person! Even a simple “Hello, how are you?” message can remind you that connection is a two-way street, and it helps both you and them feel less isolated.
You will never find the time for more self care, you have to make the time. But the good thing is, small moments add up - and can make a big difference to your over happiness and health.
And don't forget to let me know some of the simple ways you like to self care too!
Love & Light Jennifer x

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References
Breines J. Are some social ties better than others? Greater Good Science Centre. 2014. https://greatergood.berkeley.edu/article/item/are_some_ties_better_than_others (accessed 21 June 2025)
Junca-Silva, A. et al, The role of mindfulness on the relationship between daily micro-events and daily gratitude: A within-person analysis 2023, Available from https://www.sciencedirect.com/science/article/pii/S0191886922003968 (Accessed 21 June 2025)
Mayo Clinic, Doomscrolling: Stop the scroll, protect your mental health (2024) Available from https://mcpress.mayoclinic.org/mental-health/doom-scrolling-and-mental-health/ (Accessed 21 June 2025)
NHS England, Movement is medicine 2024, Available from https://www.england.nhs.uk/blog/movement-is-medicine/ (Accessed 21 June 2025)
Rash, J. et al, Gratitude and wellbeing? Who benefits the most from a gratitude intervention (2011) Available from https://iaap-journals.onlinelibrary.wiley.com/doi/10.1111/j.1758-0854.2011.01058.x (Accessed 21 June 2025)
Torre, J. and Lieberman, M. Putting Feelings Into Words: Affect Labeling as Implicit Emotion Regulation (2018) Sage Journals Available from https://journals.sagepub.com/doi/10.1177/1754073917742706 (Accessed 21 June.2025)