Feeling Down? Try These 6 Scientifically-Proven Techniques To Combat Grumpiness And Feel Better

Feeling grumpy? It may seem like there's nothing you can do to make your day any better — but that's not true. Try some of these simple but effective — and scientifically proven — techniques to boost your mood. 

Exercise Stimulates More Than The Body

We all know we should exercise regularly to maintain our physical health, but when we're under pressure and strapped for time, it's often one of the first "leisure activities" to go out the window. Don't underestimate the power of exercise on your mood, however. Research has shown that working out regularly can help lessen anxiety and depression, so it definitely has the power to help you if you're just a little grumpy.

Why does exercise help? You are probably aware that exercise gets the endorphins, chemicals that make you feel better, flowing. Along with those, your body on exercise also releases endocannabinoids and reduces immune system chemicals that dampen your mood. On a less technical note, a good workout takes your mind off the stuff that's bothering you and gives you a self-esteem boost as you hit goals that you set for yourself.

Remember that the gym isn't the only place to exercise. Walking to work, taking the stairs instead of the lift, and doing house work are all activities that count as physical exercise. On that note, a good walk works wonders too. 

Why Walks Make You Feel Better

Gregory Bratman, a graduate student from the Emmett Interdisciplinary Program in Environment and Resources at Stanford University, found out that city dwellers who sought out bits of nature within their own environment felt better and were more attentive afterward. Eager to find out more, he and some colleagues engaged in further research to find out why. The result?

Did we need scientists to tell us that? Not really. I questioned a bunch of friends on what they do when they feel a little down, and though that's hardly a scientific study, I was interested to hear that nine out of 15 answered that taking a walk — either in the woods or around the block — did wonders for their mood. Knowing that taking a walk has a "scientific stamp of approval" when it comes to mood-boosting may give you the inspiration to try it out if you don't normally walk to feel better, however!

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Turn Up The Music!

Researchers from the University of Missouri were among those who conducted studies that proved music can reinforce an existing good mood, and boost long-term happiness. Yuna Ferguson and her team found that listening to happy, upbeat songs with the specific goal of feeling better can work very quickly, but also that playing happy music regularly boosts overall mood levels. "Our work provides support for what many people already do – listen to music to improve their moods," she said. 

The research made one thing clear: listening to sad songs doesn't help. If you're feeling down and would like to improve your state of mind, turn to music that inspires positive feelings. 

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Being Kind To Others Makes You Happier

Exercise, walking, and listening to upbeat music can all be surprisingly effective ways to deliver an immediate mood-boost, as well as contributing to your overall happiness in the longer term. Turning to other people for help can also help, and not always in the way you expect. Of course, sharing your worries with a friend over a nice glass of wine may make you feel better, but don't underestimate the power of doing something nice for others, either. Research shows that people who engage in volunteer work on a regular basis are happier and less depressed than those who don't, but you don't need to volunteer to benefit from making others happier. 

A study published in the Journal of Experimental Social Psychology revealed that those people who have specific goals in helping others experience more of a mood-lift than those with abstract, grand aims like "trying to make someone happy". The team concretely compared the effects of trying to make someone happy with the effects of trying to make someone smile, and found that those participants who successfully reached the goal of making someone smile reported greater happiness than those who set out to make someone happy. Furthermore, the study found that it didn't matter whether you know the person on whose face you put a smile. 

Money Can Buy Happiness — But How?

What about retail therapy? Yes, getting a new pair of shoes or a nice shirt might make you feel happier for a little while — but research shows that, if you're planning on spending money to raise your happiness levels, you're far better off buying experiences than things. A study led by psychology professor Thomas Gilovich from Cornell University focused on anticipating the effects of purchases, rather than the direct effects of the purchases themselves. It found that spending money on experiences (such as going to the cinema, eating out, or attending an exciting workshop) led to greater levels of happiness not just during and after the purchase, but also before. 

In addition, when you spend your money on an experience rather than a specific commodity, you're more likely to share that experience with loved ones. That is, buying experiences is likely to be a community-focused effort, whereas buying things is a self-focused experience. 

Food!

Most people know, first-hand, that stress induces comfort eating. Can food really make us feel better, though? Joe Hibbeln from the National Institutes of Health spent the better part of his career looking at the connection between happiness and Omega-3 fatty acids, which aren't produced by the body itself and come solely from food sources. According to Hibbeln, Omega-3 fatty acids, which are primarily found in fish, regulate the body's response to stress by reducing inflammation and protecting the body from damage caused by long-term stress. Research shows that Omega-3 fatty acids can reduce symptoms of depression, making their incorporation in your diet a wonderful step that can boost your mood over the long term. 

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What about the sugary foods we tend to turn to when we're feeling down, however? There is indeed evidence to prove that chocolate can make us feel better: the chemicals tryptophan, phenylethylalanine, and theobromine promote happiness, excitement and euphoria respectively. Stay away from anything that will give you a quick sugar rush only to make your blood sugar levels plummet as the effect wears off, however, as this will only make you feel sad that your snacks are now gone.