6 Ways To Boost Your Mood That Don’t Involve Exercise
If you have ever expressed to a friend, family member or even a coworker that you’re feeling low, you’ve probably heard that all too familiar advice: “Why don’t you just go for a walk?” While this is likely said with good intentions, it’s not always helpful. Fortunately, there are many other ways to boost your mood which don’t involve exercise!
Dr Manan Thakrar, Consultant Psychiatrist at The London Psychiatry Centre, says, “Talking to someone about your mental health can make you feel very vulnerable – so hearing advice as reductive as ‘just go for a walk’ can leave you with feelings of disappointment and frustration, and reluctant to share your vulnerabilities in future. Getting outside and exercising has its benefits, but it isn’t always the answer. Different people need different remedies, and some individuals with depression or anxiety may even feel unable to carry out this seemingly simple task.”
The reason why some people suggest walking outside as a mental health remedy is because exercising releases endorphins. These are your brain’s natural way of helping you feel better. However, endorphin-release is not limited to exercise. In this article, we explore what endorphins are, other important mood-related chemicals, and how you can release these chemicals for a mood boost without exercise.
What Are Endorphins And How Do They Work?
Endorphins are natural chemicals produced by the body that act as neurotransmitters – messengers that pass signals through the nervous system. They’re often described as the body’s own painkillers because they help reduce discomfort and create feelings of pleasure or good wellbeing.
The word “endorphin” comes from a blend of endogenous, meaning ‘from within’, and morphine, a powerful pain relief drug. That gives a good clue as to what they do: block pain and boost mood.
How Do Endorphins Work?
Endorphins are released in response to stress or discomfort – for example, during exercise, after laughing or when you get injured. They attach to specific receptors in the brain, especially the opioid receptors, which helps block pain signals and produce a calming, sometimes euphoric effect.
This is why some people might feel a “high” after a run (often called “runner’s high”), or why laughter, eating chocolate or even listening to music can give you mood lift – all of these activities are known to stimulate endorphin release.
Endorphins aren’t the only mood boosting hormones, however. Chemicals like dopamine, oxytocin and serotonin are also released with certain actions to support overall emotional balance and reduce anxiety. Collectively, these are informally known as the four ‘feel-good’ or ‘happy’ chemicals.
In those with depression or low mood, these chemicals may reduce in activity, or there may be problems with the hormone receptors (think of these as ‘docking stations’ on the surface of cells that recognise and respond to specific hormones, a bit like a lock and key) in the body.
How To Boost Your Mood Without Exercise
When your mood is low, small steps can help you get back on track. These steps may feel much easier than undertaking exercise, but they can help boost your feel-good chemicals and allow you to avoid the physical and mental fatigue that can occur with a workout.
1. Sitting in the sunshine
Sunlight helps stimulate the production of serotonin, a neurotransmitter associated with feelings of wellbeing and calm. Natural light exposure also helps regulate your circadian rhythm through the suppression of a hormone called melatonin, the process of which supports better sleep – essential for emotional regulation.
In addition, UVB rays help your skin produce vitamin D, which is thought to influence serotonin activity. Morning light exposure, in particular, has been linked to better mood and lower levels of depression. Remember not to expose yourself to the hot, midday sun without wearing SPF on your skin.
2. Breathing exercises
Deep, controlled breathing helps activate the parasympathetic nervous system (your body’s “rest and digest” mode), reducing cortisol (the stress hormone) and increasing feelings of relaxation.
Additionally, breathing exercises can reduce the activity of the amygdala, the part of the brain involved in fear and anxiety. Try practicing box breathing (breathing in for four counts, holding for four, breathing out for four and holding for four) or diaphragmatic breathing (actively pulling the diaphragm down as you breathe in) to help you feel more calm and relaxed.
3. Journalling
Writing about your thoughts and feelings helps you process emotions, reduce rumination and find mental clarity. It can boost mood through increased dopamine release, especially when journalling goals, wins or reflections.
Furthermore, journaling activates the prefrontal cortex (the part of your brain that deals with emotional regulation, decision making and self-awareness), helping you gain perspective and reducing your stress response.
4. Digital detox
Reducing screen time, particularly when it comes to social media, lowers overstimulation, reduces anxiety and limits unhealthy comparison – all of which benefit mental health.
Constant scrolling triggers a dopamine loop via novelty and reward systems, similar to gambling. Taking a break reduces this compulsive feedback cycle, and rebalances natural dopamine responses, allowing more pleasure to be obtained from real-life, slower-paced rewards.
Lastly, reducing exposure to blue light (especially at night) helps maintain melatonin cycles and support mood through better sleep.
5. Meditation
Regular meditation increases emotional awareness, reduces stress and promotes a state of calm through increased serotonin and GABA (an anti-anxiety neurotransmitter) activity. An analysis of MRI studies shows that meditation activates areas of the brain responsible for emotional regulation and problem solving, and those who meditate very regularly achieve structural changes in the brain that positively affect self-awareness and self-regulation.
6. Practising gratitude
Practising gratitude helps shift your focus from what’s lacking to what’s positive in your life, leading to feelings of contentment and joy. It is a common mindfulness technique that encourages you to be more present, which helps combat low mood and anxiety.
Writing down the things you are grateful for, or discussing them with a friend or loved one, increases dopamine and serotonin, especially when practised regularly. Practising gratitude also activates the hypothalamus and ventral tegmental area – parts of the brain associated with pleasure and motivation.
While any and all of the above methods might work for some, they might not work for others and in some cases may even be counterproductive. Hence, we at The London Psychiatry Centre believe in personalising a bespoke tailored care plan for you or your loved ones.
Help For Low Mood And Depression
While these practices can help on days when you feel a little low, chronic low mood and depression can require more support. At The London Psychiatry Centre, our friendly team of Consultant Psychiatrists can assess your mental health, provide a diagnosis and recommend the appropriate treatment options for you.
To book a consultation, please get in touch with us using the following contact details:
