If a friend or family member is having a rough day, it can often be difficult to know just how you can cheer them up! What if your coworker isn’t doing well or a BFF is struggling with something? Do you hug them or send a message, or just leave them alone?
Using these science-backed ways to help people having a bad day from Shari’s Berries, you’ll find there are quick hacks to turning their day around! Plus, the great part? These 15 tips work to even cheer yourself up when things aren’t going your way!
Send Them The Color Yellow
The color yellow is associated with optimism and positivity, so send your friend a bouquet of yellow flowers for an instant pick-me-up. The gesture alone will make them feel loved and supported. If you’re the one feeling down, consider putting on a yellow outfit or yellow accessory for a quick mood-boost.
Do an act of kindness together
Studies have shown that helping others increases your positive emotions. Charity acts also help to turn the focus from what’s going on in your life, to what is going on in someone else’s. Go volunteer with a friend to reinforce the positive vibes and to get their mind off of what’s causing their sadness!
Snuggling with animals for 15-20 minutes is said to release hormones like serotonin that elevate feelings of happiness. It also lowers the stress hormone cortisol. If your friend is feeling down, visit an animal shelter together to get some snuggle time!
Go for a walk
Often all it takes to cheer someone up are new surroundings. Fresh air and sunshine help reduce stress levels and boost serotonin. If your friend has been sitting or laying down all day, standing up and walking around helps move the blood away from larger muscles. Those larger muscles are where blood tends to flow when people are upset or angry. Exercise also releases endorphins, which help calm people down and cheer them up.
And if you don’t have time to step outside, a short walk inside a building can still help! Even looking at photos of nature can help improve anyone’s mood.
Start a gratitude list
Talking about the positive things that are in your life is an important practice. Writing them down solidifies it and will help you put your bad day into perspective. You can start a gratitude list together with a friend so you can help each other stay positive while you make it.
Listen to music
A cheerful song may seem like the obvious answer, but studies have shown that any song with a binaural beat can help increase your mood as well. Binaural beats are songs that play a different sound frequency in each ear. Listen to some of this music through headphones, or turn something on that makes you and a friend want to dance. The movement will quickly cheer you up!
Take a 20-minute nap
A quick 20-minute nap is said to improve alertness and motor functions and a 30–60 minute one can increase creativity and productivity. If you have time to squeeze a nap into your schedule, take the opportunity. You’ll wake up feeling rejuvenated!
Meditation is shown to help with long-term focus and mindfulness, and even just two minutes a day can help your friend clear their mind and refocus. It is the perfect reset for a bad day. If you have more time, considering going to a yoga or meditation class to set your mind at ease.
Give them dark chocolate or other treats
Dark chocolate has major mood-boosting benefits thanks to resveratrol, a chemical that produces serotonin and endorphins. Talk about the ultimate excuse to chow down on extra chocolate. Buy a bar for yourself when you’ve had a bad day, and be generous when you see someone in need of chocolatey goodness.
Have a “treat yourself” moment
Take your friend out to do something they love or to enjoy a “treat yourself” moment. Often this can be with a pedicure, massage, or any other pampering activity. They activate the physical pleasure senses which engages an overall positive mental outlook.
Chat with a friend
As soon as you hear your friend is having a bad day, give them a call and tell them you’re all ears. Even just five minutes can make them feel supported. Don’t hesitate to call a friend if you’re the one who’s had a bad day- that’s what friends are for!
Watch a funny video
Laughing releases endorphins and can help turn a bad day around. Send over a funny GIF or meme or a link to your favorite comedy routine to a friend to immediately make them smile. It will quickly distract them from their bad day and maybe even make them crack a smile!
Tap into aromatherapy
Scents like vanilla bean, lemon, and clementine—and other citrusy scents—are shown to boost happiness. So keep these a candles in your home to combat bad moods. If your friend is having a rough day, surprise them with a candle.
Break out your journal
Writing down emotions and feelings can help you cope with a rough patch. Take time to write down anything that’s upsetting you—or encourage a friend to do so if they’re struggling. The act of voicing your thoughts on paper can work as a form of meditation and therapy.
Embrace the day
When they day feel like a total loss, sometimes all you can do is embrace the bad day together! Try bringing on Netflix together, or just take time to vent your frustrations and get it all off your chest. Suffering together is better than suffering alone! Accept that sometimes we just have off days, and know that tomorrow is a new day.