Not feeling your best? You could boost your mood by making a few small changes to your day, week or month. Here are some ways to boost your mood.

It's impossible to instantly feel better. It's hard to instantly change your mood when you are feeling low. Experts advise that you do not stay in a depressed state. Instead, you should do some things to boost your mood.

Luke R. Allen is a licensed psychologist in Oregon and Nevada. He says that it has been said many times, but it bears repeating: "The three best ways to improve mental health are to get enough sleep, exercise regularly and spend quality time with friends and family." If you check off all three boxes, you will be in a much better position than you would otherwise.

Feeling better is also about changing your perspective and reframing anxiety. You can do this method every day, week, month, or even yearly. Here are some ideas. You can choose from our suggestions, or read them all. Here's where to begin.

Daily Habits

Start each day with a plan.

Angela Phillips is a therapist in Paso Robles California. She says that every morning you have the chance to change your outlook. She suggests that you set an intention each morning to make the most of your first 5-10 minutes.

Phillips writes best when she gets out of bed, or showers. You can think about your goals for the day while you drink your morning coffee or tea. Phillips says that the goal is to consider what challenges may arise that day, and how to respond to them. "For instance, if I had a big medical appointment or a meeting, I would write about my intention to be calm and relaxed throughout the day."

It is also important to take time to reflect at the end your day. She explains, "I take a few moments to reflect on how I put my intention into action." "I try to understand the situation when I have a hard time doing something. This way, I am able to learn from each challenge and every success I have.

Weekly Habits

Relax daily with a mantra

You can't escape the weekly chores. The emotional health of a person is just as important as weekly food preparation or laundry. Give it the time and attention it deserves. Schedule a time to perform a self-care ritual.

Schedule socializing, exercising, and healthy meal planning in your calendar. Phillips advises: "Make sure you pencil in weekly activities like exercise, healthy meal planning and socializing to get your energy back." If you want to exercise every week three times, then you could schedule your time on Monday, Wednesday and Friday. You can add a day to your schedule if you don't get the scheduled day. Or, give yourself a weekend off. You can repeat this process with different tasks. Make sure to keep your self care routines interesting, so you will continue to practice them."

Tip: If you find yourself becoming a burden to others, consider asking them to help. Consider delegating your tasks to others at the beginning of each week so you can recharge.

Monthly Habits

Every month, find something new to do.

Our list of tasks can easily overwhelm us. This can lead to depression or stress. Plan a monthly event you will enjoy to alleviate stress.

Phillips says, "This might mean using PTO to get away for a few days." It could be as simple as arranging a dinner with loved ones to lift your mood or taking a trip to the beach, museum or park. We can enjoy the feeling of awe when we are in nature. It is an inexpensive and fun experience.

Every Year

Create a personal annual report.

Kristal DeSantis LMFT says that the idea of evaluating your mental health every year has been realized. She is a psychotherapist and author from Austin, Texas. Her book Strong The Stronger, An Relationship Field Guide for Modern Men, was published in 2013. We get annual physicals, right? Mental health tests are not a requirement.

It is important to examine your emotional well-being in order to identify areas that may not be functioning correctly. You don't need to work with a counselor.

Some people write their "annual report" on their birthdays, or at the start of the year. You are responsible for composing an "annual review". DeSantis says, "The goal is that you take care of yourself holistically." "I frame it by categories."

This categorical approach can help you identify areas that could be improved to improve your emotional wellbeing. Check out these categories and see if they can help you.

Physical Health Consider how much you exercise and your sleep quality and quantity. You can increase your daily activity by walking regularly. You'll also sleep better if you exhaust yourself. All parties are winners.

Nutritional Health. Research has shown that the way our bodies are nourished is directly linked to our mental health. Jessie Inchauspe, a French biochemist and best-selling author (aka the Glucose goddess), has a wealth tips for a healthy eating plan that will have a huge impact. She claims that glucose is the most important factor. Here's an idea: Eat your vegetables first. Fiber found in many vegetables can lower blood sugar spikes. Her study found that eating food that you like in the right order is very important. It is important to balance sugar with protein or fiber. You can recognize patterns of energy and mood by being aware of the amount of sugar that you eat, as well as the time of day you consume it. Her research revealed that sugary food consumption is linked to hormonal imbalances, inflammation and weight increase. These factors affect the body as well as the mind.

Social Health. Social health includes participation in groups and friendships. Researchers claim that social networking is a good way to combat loneliness.

Family Health Examine your relationships with your spouse, your parents, your children and your siblings.

Spiritual Health. You may have a religious ritual (attending church services regularly), but you might prefer to explore your spirituality through other means, such as meditation.

Mental Health. Consider whether you would benefit from mental wellness exercises such as mindfulness or self-help. Psycom’s low-cost guide to therapy will help you find affordable or free resources.

Intellectual Health. It is a great way to stimulate the brain by becoming curious and learning new things. It's now easy and usually free to expand your knowledge on any subject. YouTube has a wide range of videos including tutorials, professional talks, and the latest ideas.

Career Health. Many employers provide tools to help you grow professionally and improve your mental health. Maybe you should contact HR.

Environmental Health. Fresh air and sunshine may be exactly what your doctor recommends for your mental health. No matter whether you are walking, cycling, fishing or hiking, being outdoors can lift your mood.