Mood Boosters

From navigating education and career goals to dealing with personal challenges, mental health impacts overall quality of life.

Being in a positive state of emotional, psychological and social well-being allows for a better overall outlook on life, as well as the ability to accomplish daily tasks and maintain relationships. But according to the National Institute of Mental Health, 20% of adults live with a moderate to severe mental health condition. The Centers for Disease Control and Prevention states more than 50% of Americans will be diagnosed with a mental illness in their lifetime.  

The good news is even those in poor mental health can improve their overall well-being through natural mood-boosters and positive social interactions.

Get active and outdoors 

“Regular exercise including walking, jogging or yoga has been proven to positively influence mood and contribute to overall well-being because physical activity releases endorphins, which are the body’s natural mood lifters,” says Ryan Sultan, a board-certified psychiatrist, therapist, professor and researcher at Columbia University. “Exposure to natural sunlight is also important because it helps regulate circadian rhythms and promotes the production of serotonin, contributing to improved mood.”

California-based psychologist Elena Herrera agrees with Sultan and goes so far as to say “being outdoors is essential to boosting our mood.” 

“Aim for at least a few minutes a day for sunshine and if sunlight is not available, consider getting a solar lamp,” she says. “Movement is very important. The more inactive we are, the better chance our negative, internal mind has to loop in harmful thoughts. Movement gives us a different perspective.”

Make connections

Herrera says social interaction is one of the best ways to boost one’s mood. 

“It’s effective, non-medicinal and free,” she says of social interaction. “When our mood is low, it’s common for us to pull away and isolate, but when we are with others in a social capacity, we have time to distract ourselves and feel a little less depressed. When we notice that and feel the difference, it motivates us to keep doing it and those small steps can yield bigger results.”

Psychologist Bayu Prihandito explains that social interaction is more than just preventing loneliness but also creating a sense of belonging and purpose.

“Social interaction validates our experiences and offers perspectives that can challenge and refine our own,” he says. “The absence of quality social interaction can exacerbate existing mental health issues such as depression and recurring anxiety.”  

Reach out

Prihandito says bringing up the topic of depression with a loved one who may be depressed is a difficult but necessary conversation.

“It's always best to approach this conversation with empathy, sensitively and without making assumptions, labeling or judgments,” he says. “Asking open-ended questions and actively listening can create a safe space for your loved one to share their feelings.”

Taylor Wilson, a California-based certified addiction recovery specialist, agrees it is important to approach the topic with sensitivity and empathy.

“Choose a private and relaxed setting, express concern without judgment, and actively listen,” Wilson says. “Encourage open communication and validate their feelings. It's important to remind them that seeking help is a sign of strength and that they don't have to face depression alone.”  

When depression symptoms persist and begin affecting one’s daily life, Wilson says it’s time for professional help. 

“A trained therapist can provide an accurate diagnosis, create an individualized treatment plan and offer evidence-based therapies like cognitive-behavioral therapies or medication management,” Wilson says. 

Seeking professional help can be a “crucial step” toward improving well-being, according to Sultan. 

“If symptoms persist, interfere with daily functioning or escalate, it’s advisable to consult a mental health professional for help,” he says. 

“Prioritizing natural mood boosters, fostering social connections, approaching discussions about depression with empathy and seeking professional help when needed are essential components of mental health care. By incorporating these strategies, individuals can take proactive steps toward maintaining and improving their overall well-being.”