Activities to Improve Mood and Reduce Anxiety
Table of Contents
- Highly Researched Activities
- Moderately Researched Activities
- Emerging Research or Anecdotal Evidence
Highly Researched Activities
Low Effort
- Deep breathing exercises
- Progressive muscle relaxation
- Listening to music
- Light therapy (for seasonal affective disorder)
- Gratitude journaling
- Avoiding negative self-talk
- Guided imagery
- Taking short naps when needed
- Laughing (e.g., watching a comedy show)
- Engaging in positive self-talk
- Limiting news consumption
Moderate Effort
- Mindfulness practices and meditation
- Journaling and expressive writing
- Spending time in nature
- Taking short walks
- Forest bathing (shinrin-yoku)
- Socializing with friends
- Spending time with animals (Pet therapy)
- Reading self-help books
- Aromatherapy
- Affirmations
- Grounding exercises
- Visualization techniques
- Prayer or spiritual reflection
- Mindful eating
- Listen to Binaural Beats
High Effort
- Aerobic exercise (e.g., running, cycling)
- Cognitive-behavioral therapy (CBT) exercises
- Yoga
- Tai chi
- Strength training
- Seeking therapy or counseling
- Volunteering
- Eating a balanced diet with mood-boosting foods
- Maintaining a regular sleep schedule
- Avoiding alcohol and drugs
- Acupuncture
- Swimming
Moderately Researched Activities
Low Effort
- Art therapy
- Taking a bath
- Limiting caffeine intake
- Digital detox
- Safe sun exposure
- Engage in play
Moderate Effort
- Playing a musical instrument
- Singing
- Dancing
- Gardening
- Time management
- Watching uplifting movies
- Joining a support group
- Attending religious or spiritual gatherings
- Cold exposure (like cold showers)
- Engage with humor
High Effort
- Hiking
- Massage therapy
- Traveling or day trips
- Cooking or baking
- Joining clubs or social groups
- Playing team sports (e.g., basketball, soccer)
- Kayaking or canoeing
- Horseback riding
- Rock climbing
- Ice skating or rollerblading
- Bowling
- Camping
- Going to the beach
- Photography
- Floating in sensory deprivation tanks
- Sauna
- Intermittent fasting
Emerging Research or Anecdotal Evidence
Low Effort
- Biofeedback and Neurofeedback
- EMDR (Eye Movement Desensitization and Reprocessing)
Moderate Effort
- Functional Medicine Consultation
High Effort
- Supplements (always consult with a healthcare professional)
Remember, activities might affect individuals differently, so it's always good to experiment and find what best suits your needs. Always seek guidance from professionals when in doubt.