Pick yourself up when you’re feeling down and lacking hope.

Life can be stressful and downright hard at times. Who doesn’t want to feel less tired, depleted, disconnected, anxious, or irritable?

But, when you’re juggling all the parts of your life and the many roles you play, it’s easy to let your self-care take a back seat, and expecting to have a fantastic day every day seems highly unrealistic. You can only go so long without meeting your physical, emotional, and spiritual needs before you get overwhelmed and out of balance.

Feeling overly stressed or down in the dumps can take a toll on your life, including relationships, work, and even cause you physical symptoms, like stomach trouble, aches and pains, and headaches. That’s when it’s time to pay attention to the little things you’re doing to sabotage yourself and get on a healthy and happier path.

If the thought of making dramatic changes to your life adds to the pressure you’re under, ask yourself, “What would it be like to feel even 1% better?”

Often my clients get the most success by taking small steps toward a more significant objective. And the great thing is that taking care of your wellbeing doesn’t have to take a lot of time. For minutes a day, you can incorporate easy strategies that have long-lasting and remarkable effects.

Here are 30 things you can do today to feel better instantly:

1.  Practice saying, “No.”

Say “Yes” to yourself by cutting out activities and interactions that bring you down. Instead, do something that will lift you up.

2. Drink a glass of water.

Flush out toxins, send hydration to your cells, and get energized with 8 glasses a day.

3. Choose a healthy snack. 

Resist the urge to sit down with a bowl of ice cream or a bag of Doritos. Choose a mood-boosting treat like a square of dark chocolate or a handful of cherries.

Related: 10 Mood-Boosting Foods That Are Healthier Than Your Go-To Pint of Ice Cream

4. Move your body. 

Take a few minutes to get your blood pumping with some jumping jacks or a walk around the block. Even a few sun salutations will loosen tired muscles while calming and lifting your spirits.

5. Smell the roses.
Engage your olfactory system, and inhale the delightful scents of gardenia, honeysuckle, jasmine, or rose. These flowers smell so good, and they’ll make your brain happy!

6. Plan a date. 

One of the best ways to gain hope is to have something to look forward to. Make a date with someone – even if it’s for a phone or video chat. If you’re able to pull off something grander like a dinner or excursion, you’ll find yourself daydreaming about how fantastic it will be, and that can make the feel-good feelings linger longer.

7. Watch a comedy.
Laughter is the best medicine for an emotional slump. So, skip the news and turn on the comedy network. Just one joke, and you’ll be smiling – guaranteed.

8. Call a supportive friend or loved one.
When you’re blue, the right friend knows exactly what to say. Phone someone who will listen with a compassionate ear. Sometimes, just saying your feelings out loud can help you to process them, and get you moving past them.

9. Read a book.

Snuggle under a blanket and escape into the characters of a novel. Let their stories warm your heart or give you perspective and gratitude.

10. Look at a work of art.

Creativity – whether it’s on the wall in a museum or displayed on your refrigerator door, can fill you with wonder and pride.  Notice the colors, lines, tones, and let it fully speak to you.

11. Give yourself a pedicure.

You don’t have to go to a spa for a full-day event to feel good. Giving your feet some love can take minutes! Start with a warm soak with Epson salts, and scrub away dead skin cells with peppermint or grapefruit to wake up your senses.

12. Listen to music.

Music stirs the soul. Put on the radio or your headphones, sit back and chill as the notes and the beat take you away. For an added physical and mental health boost, check out solfeggio music.

13. Sing out loud.

Singing makes you happier according to science, so do it often, and don’t be afraid to belt out your tunes. You’ll feel more positive, confident, and ready to take on your next challenge.

14. Put on a dance party.

Why not combine music, singing, and movement? Besides increasing cardiovascular health and flexibility, it can ease anxiety and improve social connectivity. Besides, it’s just more fun than other exercises.

15. Take a short nap.

When you’re physically and mentally spent, a quick nap can give you the pause you need. Feel refreshed and renewed, eager to get your day on track with a new perspective.

16. Extend an act of kindness.

Doing good results in feeling good. Donate to a charity, pick up groceries for a neighbor, or pay in forward in the drive-through line and you’ll be amazed at the rewards these simple acts can bring to you.

17. Play a game.

Remember spending hours putting together a 500-piece puzzle or strategizing over Monopoly? Dust off some old boxes and pull out some cards and get your brain working differently today. Solo? Crosswords or solitaire work fine, otherwise, entice someone to join you in a fun game night.

18. Go to bed early.

Pretend you’re in a luxurious hotel, put on your silkiest pajamas and an eye mask, dab on some lavender body lotion, and tuck yourself in an hour or two before your usual time. You’ll float yourself to sleep and feel fantastic in the morning, too!

19. Put down your phone.

Just for a few minutes, don’t look at your phone. Better yet, leave your phone in another room. Turn off your notifications and feel the freedom.

20. Hug a loved one.

Physical touch increases your sense of wellbeing. Since being in a pandemic, hugs are scarcer, and even more needed for our emotional health. If it’s safe to do so, give someone in your bubble a hug. If that’s not possible, curl up with a pet, provide a video virtual hug, or go for some self-love.

21. Forgive someone (better yet, forgive yourself).

Harboring unresolved feelings can hang over you like a dark cloud. Commit right now to let go of resentment and feel the weight lift from your shoulders. Forgive yourself for past mistakes. The compassion you give yourself and others will lift your mood now, and it will be life-altering.

22. Take up a hobby.

Pick up your knitting needles or boxing gloves the next time you’re feeling stressed. You’ll be giving yourself a healthy outlet for your energy and creating something of value.

23. Deal with chronic pain.

If pain is interfering in your joy, it’s time to find ways to tackle it head-on or at least divert your attention. Talk to your doctor, look into alternative approaches, and meditate to help your brain process your pain. Just for this moment, move beyond your discomfort.

24. Get some sunshine.

It’s no surprise that being trapped indoors can give you the blues – especially in winter. But regardless of the weather, a little sunshine and vitamin D can give you an instant feeling of happiness. Every morning start your day with sunlight on your face and give yourself some more sunshine when you need a mood boost.

24. Lift some weights.

Want to feel strong and empowered? Weight training can do it for you! Start small and get a spotter or try some lighter options at home. Pumping iron can increase your endorphins and lower cortisol – both of which are great for a temporary emotional high and long-term emotional wellbeing.

25. Take a break.

Sometimes, just permitting yourself to chill out is all you need to feel good. Step away from what you’re doing, put up your feet, take the pressure off yourself, and recharge in every way.

26. Bond with a pet.

Having a pet helps you live longer. On a day-to-day basis, it lowers blood pressure, reduces stress, and fends off loneliness. If you can’t have a pet of your own to snuggle with, visit a friend’s pet or check out a doggie park and release some endorphins. 

27. Meditate.

The first time you meditate might feel awkward. But, as you ease into it, you’ll feel more curious and less judgmental, and more connected to and accepting of your true self. I create guided meditations for my clients to make them even more personal and meaningful. 

28. Pray.

Whether you’re religious or not, praying to a higher power can calm you down and create a sense of peace. It might be because you feel a presence or simply because you’re breathing deeply and giving yourself over to the moment.

29. Write in a journal.

Regular journal writing can be therapeutic, so curl up with a beautiful notebook and pen, and pour out your heart and soul. Journaling helps to process your emotions, and you’ll notice by the time your pen lifts from the page, you’re already feeling a little bit better!

30. Just breathe.

Perhaps the easiest thing to do to feel better instantly is to breathe. You can do this when you’re at a stoplight, at your desk, or in line at the supermarket. Try this simple exercise:

• Put a hand on your stomach or over your heart.

• Say to yourself, “I breathe in calm” and breathe into your abdomen. 

• Let yourself experience your breath before you say, “I breathe out stress.”

• Repeat this several times, and you’ll feel calmer and less triggered.

If you struggle with panic attacks, often, it can help to breathe while lying on your stomach. This can help to slow your breathing down, so you don’t hyperventilate when you’re breathing.

Forget to breathe? Create a post-it reminder and stick it on your laptop or another conspicuous space.

Make a note of the items that resonate with you and create a ‘feeling good’ plan. Try one today, and then another. Notice how you feel when you take care of yourself, and soon, you’ll have the awareness and momentum to tip the scale and feel better every day.

Lisa Petsinis is a certified life and career transformation coach who works with women to get unstuck and find their passion and purpose so that they can live a fulfilling life. Contact Lisa on her website and jumpstart the changes you want, starting today.