Improve Your Mood & Emotional Wellbeing
Support a More Balanced Mood
Mood naturally rises and falls with sleep, stress, events and the seasons, and it is normal to have flat or low days. This page covers the everyday habits that research and health services link with a steadier mood, and is clear about what is proven, what is not, and when to ask for help.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Move a little most days. Walking counts, and large reviews find physical activity improves low mood symptoms.
- Do one small, enjoyable or meaningful thing each day, starting with the easy ones, and keep in touch with at least one person.
- Protect your sleep and cut back on alcohol. If low mood lasts about two weeks or more, or you lose interest in things you normally enjoy, talk to a doctor.
Be careful with
- An ordinary low patch and depression are not the same thing, and this page cannot tell them apart. If low mood lasts about two weeks or more, or is affecting daily life, see a doctor or use a talking-therapy service.
- Do not stop or change a prescribed medicine on your own. Talk to the person who prescribed it first.
- "Natural" does not mean safe. St John's wort can interact with many medicines, and no herb or supplement should replace care or delay seeing a doctor.
Get help when
- Low mood that lasts about 2 weeks or more, or that affects daily life, work, relationships or sleep (the NHS says that may be depression and to see a GP, or in England to refer yourself to NHS talking therapies).
- Loss of interest in things you used to enjoy, feeling hopeless, constant tiredness, or changes in sleep and appetite. These can be signs of depression and are worth a conversation with a doctor.
- Very high, unusually energetic or reckless periods alternating with low ones, or changes in mood that seem to come with a medicine or illness. A clinician can look for causes; this page cannot.
- Thoughts that life is not worth living, or of harming yourself: tell someone now. In the US you can call or text 988 (Suicide & Crisis Lifeline, named by NIMH); in the UK the NHS names Samaritans on 116 123. Elsewhere, contact local emergency services.
About Support a More Balanced Mood
What this goal means
A more balanced mood means feeling steadier from day to day: fewer dips that drag on, and a better ability to recover when things go wrong. It does not mean feeling happy all the time. Sadness, irritability and flat days are part of normal life.
This page is about everyday low or up-and-down mood and the habits that tend to steady it. Irritability, motivation, enjoyment, loneliness and difficult life events each have their own goal pages, linked below.
1,2Common experiences
Many people notice feeling flat, tearful, restless, on edge or low in energy for a few days at a time, with moods that seem to change with sleep, workload or what is happening around them.
The NHS describes depression as lasting feelings of unhappiness and hopelessness and losing interest in things you used to enjoy, sometimes with constant tiredness, poor sleep and no appetite. Ordinary mood swings are usually milder and pass.
3,1Contributing factors
The NHS lists upbringing and childhood environment, life events and major changes, temperament, and physical illnesses or medicine side effects as possible causes of low mood. NIMH says genetic, biological, environmental and psychological factors all appear to play a role in depression.
Sleep matters too: in a meta-analysis of 65 randomised trials (8,608 people), interventions that improved sleep quality also improved mental health, including depression and anxiety.
1,4,5Relevant conditions
Persistent low mood may be depression, and anxiety and low mood often go together. Stress and burnout can also flatten mood. A doctor can also check for physical causes or medicine effects. See the pages on anxiety disorders, stress versus anxiety, burnout and depression, and therapy for anxiety and stress.
3,1Realistic expectations
Habits help most when they are small and repeated. Much of the research reports average changes in groups, and many trials are small or short, so results for one person vary. Give a new habit a few weeks, and keep going with ones you enjoy.
Habits support mood; they do not replace professional care when it is needed.
6,7Who this applies to
Adults who feel flat or up and down and want everyday ways to steady their mood. If you are pregnant or postpartum, living with a long-term illness, or taking medicines, talk to your midwife, doctor or pharmacist before adding supplements or big changes. Children and teenagers should be supported by a parent or carer and a GP or school counsellor.
8Related conditions and symptoms
Anxiety disorders → Panic attacks → Trauma and PTSD → Stress, anxiety, burnout and depression: how they differ → Burnout →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Move your body most days, even a short walk.
- Choose one small enjoyable or meaningful activity a day, starting with an easy one.
- Reach out to at least one person each day or two.
- Keep a regular sleep routine and go easy on alcohol.
Optional additions
- Try a short daily mindfulness practice for several weeks.
- Make a calm-to-uplifting music playlist.
- Learn something new or do a small kind act weekly.
What to track
- A quick daily rating of mood from 1 to 10.
- Sleep, activity and alcohol, and how your mood looks alongside them.
- Any new supplement or medicine.
When to reassess
After two to four weeks, look back at your notes. If your mood is not lifting, or you notice the signs on this page's Get help list, speak to a doctor or use a talking-therapy service. Low mood lasting about two weeks or more deserves a conversation.
When to seek professional support
- Tell someone you trust how you feel.
- Call NHS 111 or see a GP; in England refer yourself to NHS talking therapies.
- In a crisis or with thoughts of self-harm, call or text 988 (US) or Samaritans on 116 123 (UK), or local emergency services.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Regular physical activity
Moderate certaintyAddresses: May lift low mood and ease anxiety and distress
Why it may help: An overview of 97 reviews (1,039 trials, 128,119 people) found medium effects of physical activity on depression, anxiety and distress compared with usual care, with bigger gains from higher-intensity activity. A Cochrane review of 35 trials found a moderate effect for depression, but a smaller, non-significant one when only the six highest-quality trials were pooled.
How to apply it: Pick something you enjoy and build up gradually. The NHS suggests regular aerobic activity plus strength and flexibility work, and notes you do not need long gym sessions.
Who it may suit: Most adults.
Precautions: Quality of many reviews was low, and benefits shrank in longer interventions and better-designed trials. Check with a doctor first if you have a heart or other medical condition.
6,7,2Do more of what is enjoyable or meaningful (behavioural activation)
Moderate certaintyAddresses: Breaks the cycle of withdrawing and feeling worse
Why it may help: Behavioural activation means planning and doing valued activities, starting small. A meta-analysis of 26 trials (1,524 people) found it better than control conditions for depression symptoms, though most studies were low quality with short follow-up. The NHS suggests listing enjoyable or important activities and doing some each day, easier ones first.
How to apply it: Write a short list of activities (a walk, a call, a hobby, a chore you have been avoiding). Schedule one or two a day and tick them off.
Who it may suit: People with low or flat mood. For lasting depression, this is best done with professional guidance.
Precautions: These trials mostly studied people with depression, so results for everyday mood are inferred. If it feels impossible to start, ask for help.
9,1Stay connected to other people
Low certaintyAddresses: Supports wellbeing and helps you notice when you are struggling
Why it may help: Connecting is the first of the NHS five steps to mental wellbeing, and its low-mood page says staying connected is one of the most important things. These are health-service recommendations rather than trial results.
How to apply it: Spend time with family, friends or colleagues in person or by call, rather than relying on texting or social media alone. Talk to someone you trust about how you feel.
Who it may suit: Almost everyone.
Precautions: Strong evidence for specific connection programmes is not covered here. If you feel very isolated, see the loneliness page.
2,1Additional options
Improve your sleep
Moderate certaintyAddresses: May improve mood and lower rumination
Why it may help: A meta-analysis of 65 randomised trials found that improving sleep quality led to a medium-sized improvement in composite mental health (g about -0.53), depression (-0.63), anxiety (-0.51) and rumination (-0.49). The NHS says tiredness and low mood can feed each other.
How to apply it: Keep a regular sleep routine and wind down before bed. See the sleep goals for the details.
Who it may suit: Anyone whose mood dips with poor sleep.
Precautions: Trials used a range of sleep treatments, often therapist-led, and effects came from many different groups.
5,1Improve Your Sleep Quality → Build a Healthy Sleep Schedule →
Mindfulness practice
Moderate certaintyAddresses: Small reductions in anxiety and low mood in trials
Why it may help: A review of 47 trials (3,515 people) found moderate evidence that mindfulness meditation programmes improved anxiety and depression, with small effect sizes (about 0.3 at 8 weeks), and no evidence they beat active treatments such as exercise or drugs. The NHS lists mindfulness among its five steps.
How to apply it: Practise paying attention to the present moment, including thoughts, feelings, body and surroundings. Programmes in the trials ran about 8 weeks.
Who it may suit: Adults who like quiet, structured practice.
Precautions: Stop or change the practice if it makes you feel worse, and seek a trained teacher if you have a trauma history.
10,2Learn something and help someone
Low certaintyAddresses: A sense of purpose and achievement
Why it may help: Learning new skills and giving to others are two more of the NHS five steps: cooking, a hobby, a course, small kindnesses or volunteering. The NHS says giving can boost your sense of purpose and self-worth. This is health-service guidance, not a trial result.
How to apply it: Choose one small skill or kind act a week that you can keep up.
Who it may suit: Most adults.
Precautions: None of these are treatments. Do not take on more than you can manage.
2Add music and small movements
Not enough evidenceAddresses: Gentle lift on low days
Why it may help: The NHS low-mood page suggests a playlist that starts with slower songs and moves to more uplifting ones, and small movements such as taking the stairs or stretching during long sitting spells. These are practical suggestions, not studied treatments.
How to apply it: Make a playlist and use it when mood is low. Break up sitting with stretches.
Who it may suit: Anyone.
Precautions: No trial data summarised here.
1Still being studied
Eating a healthier overall diet
Low certaintyAddresses: Possible help alongside treatment for depression
Why it may help: In the SMILES trial, 67 adults with moderate to severe depression who got seven dietitian sessions on improving their diet over 12 weeks improved more than a social-support group (remission 32.3% versus 8.0%). Most were also receiving usual treatment.
How to apply it: See the Food section. This was a supported programme, not a quick fix.
Who it may suit: People with depression, as an extra alongside care from their clinician.
Precautions: One small, single-blind trial; it does not show that food alone treats depression, and it studied people who already had depression, not everyday mood.
11,3Food & nutrition
Eating well and mood
The NHS lists eating healthily among self-help steps for depression. The strongest food-related finding I read is the SMILES trial: 67 adults with moderate to severe depression who received seven dietitian sessions to improve their diet over 12 weeks improved more than a social-support group, and more of them reached remission (32.3% versus 8.0%). It is one small trial and most participants were also getting usual treatment, so it supports diet as a possible extra rather than a treatment on its own.
Practical steps are regular meals and plenty of variety rather than any single food. No verified source for specific mood-boosting foods was found, so none are claimed here.
- Regular meals
- A varied diet in line with local healthy-eating guidance
- Dietitian support if appetite has changed a lot
Alcohol and caffeine
The NHS recommends cutting down on alcohol as a self-help step for depression. Notice how alcohol and caffeine affect your sleep and mood, and see the sleep and energy pages for the details.
3Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
St John's wort
Mixed findingsStudied form and route: Standardised extract (capsule or tablet)
Intended outcome: Mild to moderate low mood in trials of depression
Human evidence: A Cochrane review of 29 trials (5,489 people) found the extracts tested were better than placebo for major depression and similar to standard antidepressants, with fewer drop-outs from side effects. Trials from German-speaking countries were more favourable. NCCIH says it "isn't consistently effective": a 2002 trial of 340 people found no benefit over placebo, and a 2011 trial in minor depression found no benefit.
Traditional use: Used traditionally in herbal medicine for low mood; this does not show it is safe or effective.
Limits: Mixed trial results, differing extracts and products, and most studies in diagnosed depression rather than everyday mood. The NCCIH page was last updated in 2017.
Interactions and precautions: Can cause a potentially life-threatening rise in serotonin when combined with certain antidepressants, and weakens many medicines (including birth control pills, transplant, heart, HIV, cancer and blood-thinning medicines). Case reports describe worse psychotic symptoms in people with bipolar disorder or schizophrenia. Other effects include stomach upset, dry mouth, headache, dizziness and sun sensitivity, and it can worsen anxiety in some. Little is known about pregnancy, breastfeeding and children. Speak to a pharmacist or doctor first, and do not use it instead of care. No dose is given here.
12,8Therapies & care
For low mood that lasts, the NHS describes treatment by severity: for mild depression a doctor may suggest watchful waiting with exercise, guided self-help or CBT; for moderate to severe depression, talking therapy often with medicine; and specialist referral for severe depression. A doctor or therapist decides this with you; this page does not.
Cognitive behavioural therapy (CBT) and guided self-help
Moderate certaintyTalking therapy Structured talking therapy, or guided self-help based on it, that the NHS names for mild depression. See the therapy page for how these approaches work.
Who it may suit: People with low mood that is persistent or affecting daily life.
Precautions: Needs time and practice between sessions; ask about waiting times and online options.
3Behavioural activation
Moderate certaintyTalking therapy A therapy that helps you schedule rewarding and meaningful activities. A meta-analysis of 26 trials found it better than control and similar to or slightly better than medicine, with low-quality studies and short follow-up.
Who it may suit: People with low mood and withdrawal.
Precautions: Quality of trials was low; best done with a trained therapist for depression.
9Exercise as a prescribed or supervised approach
Moderate certaintyLifestyle care The NHS lists getting more exercise as self-help, and trials found exercise similar to psychological or drug treatment in small comparisons.
Who it may suit: Adults who can be active safely.
Precautions: Check with a doctor if you have a medical condition.
7,3Meditation and mindfulness programmes
Moderate certaintyMind-body practice Programmes of about 8 weeks showed small improvements in anxiety and depression.
Who it may suit: Adults who want a structured practice.
Precautions: Choose a trained teacher if you have a trauma history.
10What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Using alcohol to lift or numb your mood
Low certaintyWhy: The NHS lists cutting down on alcohol as self-help for depression. This item rests on that general advice rather than a dedicated alcohol study.
Who it applies to: Anyone whose mood is low or unsteady.
Try instead: Try activity, company or a relaxing routine instead, and talk to a doctor or support service if you are drinking more to cope.
3Going it alone when mood stays low
Moderate certaintyWhy: The NHS says to seek support if low mood affects daily life or causes distress, and that low mood lasting longer than about 2 weeks may be depression.
Who it applies to: Anyone with low mood that is not lifting.
Try instead: Call NHS 111 or see a GP; in England you can refer yourself to NHS talking therapies. Elsewhere, see a primary-care doctor.
1Personal triggers to check
Poor or short sleep
Moderate certaintyWhy: The NHS says tiredness and low mood can feed each other, and trials show improving sleep improves mood measures.
Who it applies to: People whose mood dips after bad nights.
Try instead: Protect a regular sleep routine.
1,5Withdrawing from activities and people
Moderate certaintyWhy: Pulling back can reduce the experiences that lift mood; behavioural activation is built on reversing this pattern.
Who it applies to: Anyone feeling flat or low.
Try instead: Plan one small enjoyable or social activity a day.
9,1Major changes and stressful events without support
Low certaintyWhy: The NHS lists life events and major changes as possible causes of low mood.
Who it applies to: People going through loss, moves or job changes.
Try instead: Talk to someone, and see the pages on life changes and stress.
1Products that need caution
St John's wort used together with other medicines
High certaintyWhy: NCCIH says combining St John's wort with certain antidepressants can cause a potentially life-threatening rise in serotonin, and that it can weaken many other medicines, including birth control pills, transplant medicines, some heart, HIV, cancer and blood-thinning medicines.
Who it applies to: Anyone taking any prescribed medicine.
Try instead: Ask a pharmacist or doctor before using it, and tell your providers about every herb and supplement.
8Herbs or supplements instead of care
High certaintyWhy: NCCIH says not to use St John's wort to replace conventional depression care or to delay seeing a provider, because depression can become severe.
Who it applies to: Anyone with low mood lasting weeks.
Try instead: Use supplements, if at all, only alongside care and with a clinician's knowledge.
8Unsupported claims
"A natural remedy will fix your mood"
Mixed findingsWhy: St John's wort evidence is mixed: Cochrane found it beat placebo and matched standard antidepressants for major depression in trials, but results varied by country, and NCCIH says it "isn't consistently effective". No natural product has been shown to prevent mood swings.
Who it applies to: Anyone reading supplement marketing.
Try instead: Treat claims of guaranteed results with caution.
12,8"Just think positive" or "snap out of it"
Moderate certaintyWhy: The NHS and NIMH describe depression as a health condition with several causes, not a matter of willpower.
Who it applies to: People who feel pressured to cheer up.
Try instead: Be kind to yourself, use small steps, and ask for help.
3,4Common mistakes
Waiting too long to ask for help
Moderate certaintyWhy: The NHS says it is best not to delay seeing a GP if you think you may be depressed.
Who it applies to: Anyone with persistent low mood or loss of interest.
Try instead: Book an appointment, or refer yourself to a talking therapy service where available.
3,1Stopping prescribed medicine on your own
Moderate certaintyWhy: NCCIH advises telling your providers about everything you use and discussing changes with them.
Who it applies to: Anyone on a prescribed medicine.
Try instead: Speak to the prescriber before any change.
8Expecting every day to feel good
Low certaintyWhy: Mood naturally varies; the aim is steadier recovery, not constant happiness.
Who it applies to: Everyone.
Try instead: Judge progress over weeks, not days.
1Evidence & safety
What the research shows
Large reviews and health-service guidance support regular physical activity, improving sleep, staying connected and doing more meaningful activity for low mood, with moderate certainty at best because many trials are small, short or low quality and are mostly in people with depression rather than everyday mood swings. Diet change and mindfulness have limited but encouraging evidence. St John's wort evidence is mixed and carries serious interaction risks.
Limits of the evidence
- Most research is in people diagnosed with depression, so effects on everyday mood are inferred.
- Many reviews and trials were low quality, with short follow-up.
- Self-reported mood scales and lack of blinding limit exercise and therapy trials.
- The SMILES diet trial was small and single-blind.
- The NCCIH St John's wort page was last updated in 2017.
- Some topics, such as alcohol, rest only on general health-service advice, so those claims are kept modest.
Precautions and interactions
- Do not stop prescribed medicines on your own.
- Check every herb or supplement with a pharmacist or doctor, especially St John's wort.
- "Natural" does not mean safe.
- Do not use supplements instead of care.
Life-stage considerations
- Pregnancy and postpartum: low mood is common and treatable; talk to a midwife, doctor or health visitor, and check before using any herb or supplement.
- Teenagers and children: involve a parent or carer and a GP or school counsellor; supplements are not advised without medical guidance.
- Older adults: more likely to take several medicines, so interactions matter; low mood is not a normal part of ageing and is worth raising with a doctor.
Warning signs
- Low mood lasting about two weeks or more, or affecting daily life.
- Loss of interest, hopelessness, or major changes in sleep or appetite.
- Thoughts that life is not worth living or of self-harm: call or text 988 (US), Samaritans 116 123 (UK), or local emergency services now.
- Very high or reckless energy alternating with low periods.
Claim checks
Exercise helps low mood
Moderate certaintySupported with moderate certainty. A large overview found medium effects on depression, anxiety and distress, though the best-designed trials in a Cochrane review showed a smaller effect.
6,7St John's wort works as well as antidepressants
Mixed findingsMixed. Cochrane found similar effectiveness in trials, but results varied by country and some trials found no benefit; it also has serious interaction risks.
12,8Improving sleep can improve mood
Moderate certaintySupported. A meta-analysis of 65 trials found improving sleep quality improved depression, anxiety and rumination.
5Changing your diet can treat depression
Low certaintyUnproven. One small trial in people with depression, mostly also in treatment, found benefit; more research is needed.
11Meditation beats other treatments for mood
Moderate certaintyNot supported. A review found small improvements and no evidence it was better than active treatments.
10Questions people ask
How do I know if my low mood is depression?
Only a clinician can say. The NHS says low mood lasting longer than about 2 weeks may be depression, and that it is best not to delay seeing a GP.
What helps mood day to day?
Regular movement, small enjoyable or meaningful activities, staying in touch with people, good sleep and less alcohol are the best-supported habits.
Does exercise really help mood?
A large overview of reviews found medium benefits on depression, anxiety and distress, although better-designed trials show a smaller effect.
Can food improve my mood?
One small trial found a dietitian-supported healthy-diet programme helped people with depression, but it does not show food alone treats low mood.
Is St John's wort safe?
It can interact with many medicines, including some antidepressants and birth control pills. Ask a pharmacist or doctor first, and do not use it instead of care.
Should I stop my medicine if I feel better?
Never stop a prescribed medicine on your own. Speak to the person who prescribed it.
Is mindfulness worth trying?
Trials of about 8 weeks found small improvements in anxiety and depression. Stop if it makes you feel worse.
What if I feel irritable or unmotivated rather than sad?
See the pages on irritability and motivation. The same cautions apply if it goes on for weeks.
Where can I get help quickly?
In England you can refer yourself to NHS talking therapies. In a crisis, call or text 988 in the US or Samaritans on 116 123 in the UK, or local emergency services.
Can this page diagnose me?
No. It gives general information only and is not a substitute for care from a doctor or therapist.
References
- NHS Every Mind Matters. Low mood (tips, causes, when to get help). Read 2026-10-31. source
- NHS. Five steps to mental wellbeing. Read 2026-10-31. source
- NHS. Clinical depression: overview (symptoms, self-help, treatment by severity). Read 2026-10-31. source
- National Institute of Mental Health. Depression (overview and 988 Suicide & Crisis Lifeline). Read 2026-10-31. source
- Scott AJ, Webb TL, Martyn-St James M, et al. Improving sleep quality leads to better mental health: a meta-analysis of randomised controlled trials. Sleep Med Rev. 2021;60:101556. PMID 34607184. source
- Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. Br J Sports Med. 2023;57(18):1203-1209. PMID 36796860. source
- Cooney GM, Dwan K, Greig CA, et al. Exercise for depression. Cochrane Database Syst Rev. 2013;(9):CD004366. PMID 24026850 (an updated version was published in 2026; not read). source
- NCCIH. St. John's Wort and Depression: In Depth (page last updated December 2017). Read 2026-10-31. source
- Ekers D, Webster L, Van Straten A, et al. Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PLoS One. 2014;9(6):e100100. PMID 24936656. source
- Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. PMID 24395196. source
- Jacka FN, O'Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Med. 2017;15:23. PMID 28137247. source
- Linde K, Berner MM, Kriston L. St John's wort for major depression. Cochrane Database Syst Rev. 2008;(4):CD000448. PMID 18843608. source
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Manage Irritability → Rebuild Motivation → Make More Room for Enjoyment → Build Emotional Resilience → Cope With Difficult Life Changes → Practice Self-Compassion → Understand & Manage Your Emotions → Feel More Connected to Others → Reduce Loneliness → Improve Your Sleep Quality →
Ingredients, foods and supplements
Research, safety and claim-check resources
Meditation → Yoga → Tai chi → Therapy for anxiety and stress → Caffeine, alcohol and sleep →