Eight Sure-Fire Ways to Cheer Yourself up When Feeling Down
People with ADHD often face challenges with emotion regulation, particularly when it comes to raising their spirits.
One of the features of an ADHD brain is that cheering ourselves up in positive and sustainable ways doesn’t always come naturally, so having some ideas of what we can do to achieve that can be very empowering.
Here is a selection of evidence-based ways that you can use to cheer yourself up based on psychological research and therapeutic practices:
Practice Gratitude
Focusing on what you’re grateful for shifts attention away from negative emotions and toward positive facets of life. It also brings us into the present moment, which means our brains aren’t getting a chance to be worrying about the future or ruminating on the past. Try writing down 3-5 things you’re grateful for – research shows this simple practice can significantly boost mood and life satisfaction.
Get Moving
Physical activity is a natural way to enhance mood, triggering the release of endorphins while reducing stress and anxiety. You don’t need an intense workout – even a brief walk, gentle stretching, or dancing to your favourite song can lift your spirits. Regular movement is strongly linked to better mental health outcomes.
Reframe Your Thoughts
Cognitive reframing helps us view situations differently, improving our emotional responses. When negative thoughts arise, pause and consider alternative viewpoints. Studies demonstrate that this reframing technique effectively increases positive emotions while reducing depressive symptoms.
Stay Present with Mindfulness
Mindfulness practices help ground us in the present moment, reducing our tendency to dwell on negative thoughts. Start with a few minutes of focused breathing or a guided meditation. Research consistently shows that mindfulness reduces stress and enhances emotional well-being.
Connect with Others
Social support is particularly crucial for people with ADHD. Many clients report that spending time with understanding friends and family provides significant emotional benefits. Whether by reaching out to a friend, family member, coach, or therapist, having strong social connections correlates with increased happiness and lower depression rates.
Introduce Positive Behaviours
Engaging in enjoyable activities shifts focus from negative thoughts while triggering the release of mood-boosting neurotransmitters like dopamine. Create a list of mood-lifting activities – from hobbies to watching favourite shows – and choose one when you’re feeling down. This approach, known as behavioural activation, is a core component of cognitive behavioural therapy (CBT).
Encourage Yourself
Counter negative self-talk with positive affirmations that resonate with you. Choose statements you can genuinely believe, such as “I am capable”, ” I am learning to do this,” or “I am worthy of happiness.” Research indicates that authentic affirmations can strengthen self-esteem and reduce negative emotions.
Extend Kindness to Others
Helping others creates a powerful sense of purpose and connection. Many people hesitate to ask for help, making the assistance you offer especially valuable. The appreciation you receive in return also generates positive feelings. Simple acts of kindness – from supporting a friend to volunteering – can significantly increase personal well-being.
Here are the eight proven ways to lift your mood in summary:
• Notice the good stuff – Take a moment to write down what you’re grateful for
• Move your body – Even a quick walk or dance can boost your spirits
• Reframe your thoughts – Look for alternative ways to look at things
• Get present – Try some mindful breathing or meditation to ground yourself
• Connect with others – Reach out to someone you trust who gets you and lifts you up
• Do something enjoyable – Pick an activity you know makes you feel good
• Say something kind and encouraging to yourself – Use affirmations you genuinely believe
• Help someone else – Small acts of kindness boost both the receiver’s mood and your own
These strategies provide some options for improving mood and emotional regulation. While particularly helpful for individuals with ADHD, these approaches can benefit anyone who wants to enhance their emotional well-being.