There are days when everything feels just a little too much, your energy is low, your motivation’s taken a nosedive, and nothing seems to be going your way. Whether it's burnout, bad news, or simply the weight of the everyday, we all have moments when we just want something or anything to make us feel better. The good news? You don’t need a complete life overhaul to shift your mood. Sometimes, the smallest actions can have the biggest impact.

Here are 10 easy, tried-and-tested things you can do to make you feel better instantly. These aren't just feel-good fluff. They’re real, practical steps that can give your day a fresh start.

1. Get Some Fresh Air to Make You Feel Better Immediately

There’s something magical about stepping outside, even if just for five minutes. Whether it’s a walk around the block or sitting in the garden, nature has a way of pressing the reset button on our minds.

Studies show that even short periods outdoors can lower stress and improve your mood. If you're stuck at work or home, just open a window, breathe deeply, and let your eyes rest on something green. It’s a simple shift that can make you feel better fast.

2. Drink a Glass of Water (Yes, Really)

It sounds ridiculously simple, but dehydration can mess with your concentration, energy levels and mood. Next time you’re feeling sluggish or anxious, down a cold glass of water. You’d be surprised how often what feels like emotional fatigue is actually just your body saying, "Hey, I just need to be hydrated."

3. Write it Out – Journaling Can Make You Feel Better in Minutes

Writing out what you’re thinking (and feeling) can be one of the most underrated emotional releases. Journaling helps you untangle mental knots and make sense of swirling thoughts. It doesn’t need to be poetic or structured, just grab a notebook and let it out.

Mindful journals that help turn these little moments of reflection into a calming daily ritual.

4. Stretch, Breathe, Move

You don’t need a gym or an hour-long session. Even a few minutes of gentle stretching, deep breathing, or walking around your flat can reset your nervous system. Movement, however small, tells your brain, “We’re okay.”

Try this: reach up high, stretch side to side, and then take five slow breaths.

 Feel the shift? You’ve just created space in your body and your mind.

5. Text Someone You Trust

Human connection is one of the fastest ways to feel emotionally grounded. Send a message to a friend or family member, even if it’s just a simple “Hey, I was thinking of you.” Connection doesn’t have to be deep to be meaningful. Just knowing someone is out there and cares can make you feel better almost instantly.

6. Tidy One Small Space to Make You Feel Better at Home

Your environment impacts your energy. If the mess is making your mind feel chaotic, pick one tiny space — a drawer, your bedside table, or the kitchen counter and give it a quick tidy. It’s not about achieving Pinterest-perfection, but about creating a small corner of calm in your space. 

7. Do a Brain Dump

This is different from journaling. A brain dump is simply pouring every single thought, worry, task, or idea from your head onto paper. It clears your mental clutter and makes space for clarity.

Pro tip: keep a pad nearby to make this a habit. This technique not only helps reduce stress but is a secret productivity hack too.

8. Watch or Listen to Something That Makes You Laugh

Laughter really is the best medicine. A funny video, a voice note from your mate doing impressions, or your favourite feel-good podcast can pull you out of a downward spiral in seconds.

For some top-notch laughs, you can’t go wrong with this BBC list of the best British comedies or just putting FRIENDS show on. Pure serotonin.

9. Use a ‘Reset Ritual’ That Works for You

We all have our little rituals, the comforting cup of tea, lighting your favourite candle, or playing that one song that just hits right. Create your own 5-minute reset routine that you can go to when things feel overwhelming.

Rituals give structure to chaos. They bring you back to yourself when the world feels off-centre. Even something as simple as re-organising your planner for the week can make you feel better and re-energised.

10. Remind Yourself: This Feeling Isn’t Permanent

This one’s powerful: your current state. No matter how heavy, it isn’t forever. Emotions come and go like waves. Sit with it, breathe through it, but remember: it will pass.

Sometimes just reminding yourself of this truth is enough to make you feel better in the moment. You don’t need to have it all figured out,  you just need to know it’s okay to not be okay sometimes.

Gentle Reminder:

None of us are immune to rough patches. But having a toolbox of small actions you can take to shift your energy, even slightly can give you a sense of control. The key isn’t to avoid discomfort, but to learn gentle ways to navigate through it.

Whether it’s getting fresh air, a glass of water, or a quick brain dump, every little act adds up. You deserve to feel good, to feel grounded, to feel like you again.