Between good and bad days, many of us find ourselves navigating the “blah”—those periods when we feel listless, low-energy, and generally dissatisfied. It can make a world of difference to develop a set of psychology-based strategies that will support you in improving your mood on days like this, especially in the moments when you might even struggle to articulate exactly what has got you down. Read on for tips from behavioral science experts that should help you get through your “blah” days—and maybe even find enjoyment in them.

James Jackson, PsyD, research professor of Medicine and Psychiatry at Vanderbilt University

Kait Rosiere, PsyD, CEDS, clinical psychologist and founder of Bloom Psychological Services

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Get Out in Nature

One simple, accessible way to spruce up your mood? Get outside. You don’t need to hike a mountain or set up camp overnight: research tells us that spending less than an hour of your day outdoors can play a significant role in keeping stress in check. “Even 20 or 30 minutes in nature lowers cortisol and can help foster in people a sense of awe—a mental state that leads to gratitude and decreases stress,” says James Jackson, research professor of Medicine and Psychiatry at Vanderbilt University.

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Keep a Gratitude Journal

For many of us, journaling might feel like a chore—but you don’t need to churn out pages upon pages of self-reflections in order to reap its benefits. Oftentimes, we get clouded in mental funks because we are battling deep feelings of negativity. Psychologists have found that gratitude journaling, the practice of regularly writing down things you’re thankful for, can boost your mental health and mitigate symptoms of depression and anxiety. “Take five or 10 minutes and jot down two or three things you’re grateful for,” Jackson suggests. “Then, take a moment or two and reflect and meditate on these.”

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Embrace Your Creativity

“When we are in a negative space, the parts of our brain that allow for imagination, play, and spontaneity may need a jumpstart,” says Kait Rosiere, clinical psychologist and founder of Bloom Psychological Services. It’s OK if you don’t fancy yourself an artist—just the act of partaking in a creative hobby can help draw you out of an uninspired mindset. Plus, it gives you something fun to do! This can be as simple as doodling a picture, cooking a new recipe, or dancing around your living room.

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Exercise

Speaking of dancing, movement is key to nurturing the neurochemicals that keep our moods in check. “Exercise increases production of serotonin and dopamine, mood-regulating chemicals that help people feel grounded and calm,” Jackson says. No need to run a marathon or break a sweat at the gym—try gentle stretches, a walk around the park, or even a fun group exercise class. “While exercise is almost always good for a bad mood, it is especially helpful when it is done with someone else or with a group of people,” he adds.

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Find the “Glimmers” in Your Day

Practicing mindfulness—the practice of intentionally grounding yourself in your current space, observing your surroundings with intention and sans judgment—is a wellness tool that psychologists tout often, and for good reason. To uphold the pillars of mindfulness when you’re aiming to improve your attitude, Rosiere recommends seeking out what she calls “glimmers” in the present moment.

“Glimmers are the opposite of triggers—they’re small, otherwise ordinary moments that can feel magical if you just give them a chance,” she says. “When the light shining through the window bends just right and scatters a rainbow across the floor. Savoring that first bite of a delicious sandwich. Wearing your favorite color.” These might sound like trivial actions, but focusing on integrating them into your day can set you on a path toward more positive thinking—similar to gratitude journaling.

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Connect With Others

Sometimes, we get bogged down in our own heads because we aren’t interacting enough with our loved ones. “Studies show that connecting with others—especially if your interaction is meaningful—reliably boosts your mood,” Jackson says. Call a friend to catch up, strike up a conversation with your neighbor, or make plans to meet up with a colleague after work.

In the same vein, psychologists find that making an effort to treat others with kindness can actually help us feel better ourselves. “Help others feel how you want to feel,” Rosiere says. Your act of compassion can be as small as complimenting a stranger’s shoes, or thanking a cashier with their name as you check out at the supermarket. “These small, intentional choices can make dramatic shifts in your mood and energy.”

Read the original article on Real Simple