14 Free and Simple Things You Can Do to Instantly Make You Feel Better - Life Notes to File

14 Free and Simple Things You Can Do to Instantly Make You Feel Better

Have you experienced moments in your life when you just need something to instantly make you feel better? Such as when things are not going as you’ve planned or when the world just seems to be going against you. Perhaps, you’ve already reached the end of your limit, have ran out of patience, or your frustration level is at its height.

I know you’ve been there and I share your struggle.

There are many simple things that we do in our daily lives that we may be taking for granted, but can truly help lift our spirits up when we’re down. Here are 14 free and simple things you can do to instantly make you feel better.

  1. Get a breath of fresh air.

Getting a breath of fresh air can do wonders in helping clear your head. It gives you the chance to regulate your breathing and get back in control of your emotions. You’ll notice that things always seem better after getting a breath of fresh air.

  1. Become one with nature.

Take getting a breath of fresh air to the next level and go to a place where you can become one with nature. Dr. Kenneth Worthy, lecturer at the University of California, Santa Cruz, talks about eutierria or “becoming one with nature” in this post. Eutierria is defined as:

A good and positive feeling of oneness with the earth and its life forces.

You can achieve eutierria by simply going to a park or going for a hike. Once you’re there, use all your senses and take it all in. You’ll forget yourself and your troubles will soon be out of your mind.

  1. Move your body and get physical.

Exercise induces the release of endorphins, which are known to promote positive feelings. Dr. Julie A. Pasco and her colleagues at Deakin University in Australia studied the positive affects of physical activity. According to Dr. Pasco’s 2011 report, higher levels of physical activity is associated with better mood.

  1. Listening to music.

Sometimes I have to remind myself of the power of music. Whenever I’m down, playing my favorite songs will always improve my mood. In fact, music can help make you feel good about anything.

The song Life is a Highway originally by Tom Cochrane (released in 1991) still have the same effect on me now as it did when I first heard it as a teenager.

  1. Watch a movie or read a book.

I always feel like I am being transported to another world when watching a movie or reading a book. There are many movies and books that can inspire, motivate and make you feel good.

  1. Create something.

There is something therapeutic about creating something, such as cooking a meal, creating beautiful artwork, or writing. Creating something allows you to express yourself and could be a tool for releasing negative emotions.

  1. Tidy up and organize.

Notice that when things around you are chaotic, it’s harder to have clarity in your mind. Tidying up and organizing the space surrounding you can help you to be able to think clearly and feel much better.

  1. Take a shower or bath.

Dr. Masahiro Toda and his co-workers from Osaka University in Japan studied the effect of spa bathing in stress relief. They measured stress markers in the saliva of a small group of study participants. According to their 2006 report, they found that spa bathing has a moderate affect in relieving stress.

There’s nothing like a soothing shower or if time permits, a relaxing bath, to help calm your nerves.

  1. Talk to the person closest to you.

Talk to the person closest to you, someone that you trust and share with them what you’ve been going through. May it be your spouse, sibling, a parent or a friend; being able to share your disappointments or frustrations can help make you feel better.

  1. Spend time with your family or friends.

Even if you cannot talk about what’s bothering you, sometimes, spending time with your family or friends and being around people you love, is enough to make you feel happy.

If I had a rough day, just spending time with my son, playing or cuddling, makes a world of difference to my mood. Being with him always makes me realize what’s most important in my life.

  1. Help others.

Genuinely giving others a helping hand can make you feel better. Even the smallest act of kindness is enough to make your day, and the day of the person you’re helping.

  1. Write down your feelings and thoughts.

Sometimes you cannot easily talk to the person closest to you. Writing down your feelings and thoughts can help release all the negativity. Reading it back can also help you understand and reflect on what you’re going through.

  1. Read, watch or listen to inspirational thoughts.

Reading inspirational thoughts such as those found in the Life Notes to File blog or watching talks such as those by the organization TED, can inspire, motivate and make you feel better.

  1. Stop and ask yourself, “Is it worth it and does it really matter?”.



Toda, Masahiro, Morimoto, Kanehisa, Nagasawa, Shingo, Kitamura, Kazuyuki. “Change in salivary physiological stress markers by spa bathing.” Biomedical Research, vol. 27, 2006, pp. 11-14.

Pasco, Julie A., Jacka, Felice N., Williams, Lana J., Brennan, Sharon L., Leslie, Eva, Berk, Michael. “Don’t Worry, be Active: Positive Affect and Habitual Physical Activity.” Australian & New Zealand Journal of Psychiatry, vol. 45, 2011, pp. 1047-1052.

Worthy, Kenneth Ph.D., “Eutierria: Becoming One With Nature.” Psychology Today, 13 Nov. 2017, https://www.psychologytoday.com/blog/the-green-mind/201607/eutierria-becoming-one-nature.


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