If you’ve been feeling a bit down in the dumps lately, there are a few simple things you can do to turn things around and improve your mood. The ideas below may all seem pretty basic, but often it’s the smallest changes we make can have the biggest impacts on our mood and overall well-being.

SPEND TIME WITH FAMILY AND FRIENDS

Spending time with family and friends can also have a positive impact on your mood. However, you will want to choose family and friends who are understanding and a good listener over others who may not be as supportive. Having someone to talk to about anything that is troubling you and gaining tips or advice from them is important. When you spend time with friends, you are more likely to laugh and have a good time. Taking time with your friends to see a movie, go shopping, go sightseeing, play a game, or something else enjoyable can help raise your spirits.

EXERCISE

Exercising isn’t just good for your health, it is also good for your mood. Studies have shown that people who exercise exhibit fewer depression or anxiety symptoms compared to people who do not exercise. Strength training and aerobic exercise are both effective at improving mood and decreasing symptoms of depression, so whichever type of exercise you prefer can be beneficial. As little as 20 minutes of exercise each day can help improve your mood for up to 12 hours. When possible, look for opportunities to exercise outdoor. This will also increase your intake of vitamin D, which can have a positive impact on your health.

GET ENOUGH SLEEP

If you’re not getting enough sleep, it is going to have a negative impact on your mood. Sleep deprivation can lead to feelings of sadness, anger, or frustration. It can also make you more irritable. Try going to be a little earlier each night or sleeping in some on the weekends. If insomnia is preventing you from getting the sleep you need, talk with your doctor. They may be able to recommend some routine changes to help you sleep better or prescribe a sleep aid if necessary.

MAKE A LIST OF THE THINGS YOU ARE GRATEFUL FOR

In the day-to-day hustle, it can be easy to get bogged down with all the stress in our lives and overlook everything that we have to be grateful for. Take a few minutes to write out the things in your life that you are most grateful for. These may include your health, your friends and family, your pets, your job, your home, or anything else that you are thankful to have in your life. After you write out your list, place it somewhere you can refer to it when you’re feeling down to get a reminder of the things in your life that make you happy.