16 Smart and Proven Ways to Lift Your Spirits, Starting Right Now
Outwit anxiety and low moods. Our collection of quick tips will pick you up when life weighs heavy
Even a month ago, the world looked very different to how it does now. As cases of the Coronavirus (COVID-19) continue to rise in the United Kingdom, there's never been a more pertinent time to look after yourself and, of course, your mental strength. Our May issue, out now — you can subscribe here — is, as usual, loaded with tips for beating stress and building mental resilience alongside low-fuss recipes, and advice you can trust from the world's leading experts. This is one such article, where we draw on industry-leading science to help you elevate your mood, no matter what challenge you're currently facing. This one's on us, so read on and stay strong.
Break It Down
Three 10-minute sweats can boost your mood as effectively as one 30-minute workout. There’s always time to benefit from training.
Hold Steady
Steady-state runs work, too. Aerobic exercise reduces your levels of stress hormones such as adrenalin and cortisol, so lace up.
Water Relief
Ensuring that you drink 2.5L of water per day is the simplest way to float your spirits. Bottoms up.
Do Porridge
High-glycaemic-index foods are a risk factor for depression. So, swap your croissant for slow-burning porridge.
Shine a Light
Deficiency in vitamin D has been widely linked to unhappiness. Take a lunchtime walk: nine minutes in the sun will keep your levels normal.
Power Up
In a study involving nearly 1,900 people, regular weightlifting significantly reduced symptoms of low moods, including lethargy. It’s a heavy-duty pick-you-up.
Former Royal Marine & Special Forces Veteran on Stressful Jobs, Loneliness & Friendship
In this special series – broken down into three parts – our current cover star Aldo Kane and his best friend, Jason Fox, talk openly and honestly about life in the military, adjustment to Civvy St, physical fitness, mental health and friendship.
In our final part, Jason Fox, the former SBS soldier and Aldo Kane, ex Royal Marines sniper, talk about dealing with stressful jobs and situations, why worrying is wasted energy, how they’ve remained best friends for almost 20 years and why in a world where everyone is connected, more people are lonelier than ever.
Get Creative
More than two-thirds of people with creative hobbies, such as playing guitar, say it builds self-esteem.
Hand Solo
Your brain produces oxytocin during orgasm, countering emotional pain. No partner? Go it alone.
Soak It Up
Among those with depression, a hot bath twice a week can sink dark moods even better than aerobic exercise.
Take the Lead
Waltz to better mental health with three months of dance classes. A study found that they can help you beat long-term anxiety.
Blue Screen
Make a solo cinema trip to see a sad film, not a feel-good flick. Counter-intuitively, it boosts endorphins.
Green Shoots
Simply entering a room full of plants can lower your blood pressure, which calms anxiety. Vote green at home.
Pub Chat
Support from your peers – whether over the phone, on Facetime or on text – has been found to be as beneficial as CBT.
Pencil It in
In a study, four days of sketching was enough to quash symptoms of depression. Life drawing class, anyone?
High Brow
Rub the muscles above your eyebrows. This mini-massage reduces anxiety-inducing signals in your brain.
Go Fish
Reel in extra omega-3 fatty acids by cooking fish for your next meal. Depression is less common among those with fish-rich diets.
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