Feeling low or stressed out? Life can pile up fast, whether you're chasing deadlines, facing surprise bills, or having tough conversations. If you’ve been snapping easily or just feeling “off,” you’re not alone.

The good news? There are quick, science-backed ways to shift your mood almost immediately. This article isn’t about vague “think positive” mantras. These are real, practical hacks you can try right now. 

Yes, really. That irritability, frustration, or low energy might just be your brain’s way of saying, “Feed me.” When your blood sugar dips, your mood dips with it.

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If you’ve been feeling edgy, it's time to ask last time you ate or ate something really nutritious. Choose something rich in protein, fiber, and healthy fats; nuts, yogurt, a smoothie, or a banana with peanut butter can work wonders.

You know how everything feels worse when you're tired?

There’s strong evidence that lack of rest messes with your emotional balance. A short nap (15–30 minutes) can reboot your brain and improve your mood.

If you can’t nap, just closing your eyes and breathing deeply for a few minutes still helps.

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The problem with staying indoors for longer is that it can sap your mood, especially if you are confined under a light bulb or looking at screens all day.

Five minutes outside, whether on your balcony or across a nearby park can make a real difference.

If you have access to a park or greenery, even better. Studies show that nature has a powerful calming effect on the mind.

You don’t need a gym. Just move. Movement such as stretching, dancing, walking, jumping releases endorphins, your brain’s natural feel-good hormones.

Even tiny movements can shift your state of mind fast,

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5.  Stop Overthinking and Let the Mood Pass

Most bad moods do not require deep analysis. Sometimes that is just one of those days but it is okay. 

Overanalyzing your feelings can amplify them. Instead of spiraling into “Why do I feel this way?”, tell yourself: “This is temporary. I don’t need to stay stuck here.” Focus your energy on doing something better right now to change your emotions.

6. Do Something Small That Makes You Happy

Happiness doesn’t always stem from significant, life-altering events. Often, it’s found in the small moments.

This is a couple of mental activities that can lift your mood:

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Music is one of the fastest emotional resets.

Your brain connects strongly with rhythm and melody whether it’s calming, nostalgic, or energetic. And that’s powerful. Make a “Mood Boost” playlist and keep it handy. Load it with songs that lift, soothe, or energize you.

Bad moods are part of life but you don’t have to stay in one. The next time you're overwhelmed, irritated, or just emotionally there, try one or more of these quick tips. You might be surprised at how quickly things shift.

Sometimes, all it takes is a snack, a nap or a song.

Which of these mood-boosting tips are you most likely to try? 

And if you enjoyed this, check out more articles 

Feeling low or stressed? These 7 science-backed tips will help you instantly boost your mood and feel better naturally and quickly.

7 Quick Tips to Instantly Improve Your Mood (Backed by Science)

We kicked off this month with a 30-day mental health challenge in honor of Mental Health Awareness Month. As May comes to a close, we hope you were intentional with each prompt, taking small but meaningful steps to elevate your mental wellness. Whether you participated fully or only caught a few days, this is your moment to pause, reflect, and realign.

Life is full of invisible weight; the stress we build up, the expectations we place on ourselves, the feelings we stuff because there's "no time" to deal with them.

Consider carrying a heavy bag everywhere you go. At first, you become accustomed to the weight, but after some time, it starts to suck the life out of you. 

A mental health check-in is like putting down the bag for a moment or two looking inside, sorting out what's still useful, and letting go of what is no longer needed. A new month is approaching, and here we are once more taking a moment to catch up with ourselves. 

Was this month a whirlwind or a slow drift?

So, how are you really doing? If you're not quite sure, let's take a minute or two to catch up together.

We monitor our steps, track our nutrition, and get regular medical check-ups. But when it comes to our minds, check-ins tend to be an afterthought until stress, anxiety, or burnout compel us to halt.

Science has shown that self-awareness and emotional regulation are key to mental health, and most of us never even take the time to think about how we're really feeling. 

Periodic check-ins regarding our mental health can help us discover stressors, regulate emotions, and prevent long-term psychological damage.

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We often ask others how they’re doing. We check in with friends, follow up with colleagues,  scroll through social media, curious about what’s trending or who’s doing what. In all this connection and communication, we rarely pause to ask the same question inwardly. When was the last time you checked in with yourself, not out of routine, but out of genuine interest?

Our days move quickly, filled with responsibilities, distractions, and noise. Beneath all this, there’s another voice that often gets overlooked. It doesn’t shout for attention. It waits. It’s your own inner voice, the one that speaks not with urgency but with quiet honesty. When life is loud, it’s easy to tune that voice out. 

If your mind could speak freely, what would it say? Would it admit that it’s tired and needs a moment to breathe? Would it point out the thoughts or emotions you’ve been avoiding? Would it ask for more compassion, more rest, more space to simply be?

A personal check-in isn’t always about fixing something. Sometimes, it’s about noticing what’s been sitting beneath the surface. So instead of brushing off your feelings or powering through another day, take a moment for yourself, and ask: *What have I been feeling that I haven’t said out loud?

A mental health check-in has to go beyond mind and into behavior. Here are five actions you can take today:

1. Make an appointment with a therapist or counselor

If you've been feeling drained, anxious, or overwhelmed emotionally, a conversation with a professional might be in order. And even if you don't think that you're in crisis, therapy is a healing tool, a clarity tool, and a growth tool. 

What's causing you stress or frustrating you?

What's something good that's happened lately?

Getting words out of your head and onto paper can assist with working through feelings and solutions.

There are some small daily habits that could enhance your mental health It might be:

 Saying "no" to something that sucks the life out of you

Write down one simple task for each day and adhere to it.

You don't need to do everything alone. Either it is your family, mentor, or friend, send a message, call, or schedule to meet. Even a small conversation can be beneficial.

Your mind and body are intricately connected. Physical activity can help release built-up tension and stress. If a full workout is too overwhelming, start small. You can stretch, walk around, and dance.

Checking in with yourself is wonderful, but it's what you do next that matters most. So right now, pick one of these things and try to do it. To address your mental health needs, we have developed a dependable and trustworthy system to make things easy for you.

 and take the first step toward better mental well-being.

 below to help you book your first session with ease.

Your mental wellness matters, and we are cheering you on. 

How are you really doing? Use this check-in to reconnect with your inner self and take actionable steps to nurture your mental health.

When Was the Last Time You Checked In With Yourself?

Adaeze Okafor is a psychologist who specializes in addressing mental health issues such as grief, trauma, PTSD, chronic stress, anger management, anxiety, and depression for individuals, families, groups, couples, children, and adolescents.  

Having earned her master’s in developmental psychology along with other certifications, she has demonstrated expertise in working with numerous clients struggling with mental health challenges. Her approach to handling clients has led to positive feedback and reviews from satisfied individuals.  

She is passionate about helping individuals find balance and clarity in their lives by providing a safe, non-judgmental space where they feel free to express their emotions and innermost thoughts.  

Anxiety is a word we hear a lot these days. Do you think it’s overused, or does it reflect how common anxiety really is? 

That’s an insightful observation, thank you. Anxiety is indeed a buzzword that is used daily in our present society. And because of this prevalence, there is a tendency it can be misused or even overused. 

Everyday stress is often mislabeled as anxiety. But at the same time, it means that there is a growing awareness about anxiety and the need to understand it better. 

As an expert, how would you define anxiety, and how does it differ from just feeling stressed or nervous? 

Thank you for that question. It is beyond feeling stressed or nervous. Anxiety is a complex psychological condition that is often characterized by persistent and excessive worry about future events. 

There is no anxiety without physiological symptoms such as heart palpitations, sweating, or tension. It is normal for everyone to experience stress or nervousness in certain situations, like when a person needs to give a presentation or sit for an examination, but in anxiety, the feelings often persist even when there is no apparent stressor and significantly impair daily functioning. 

Where stress is usually a response to an external stimulus, anxiety can be internally generated through thoughts and fears that may be overwhelming and debilitating. 

You’ve worked with many individuals struggling with anxiety— what are some patterns or trends you’ve noticed in how it manifests? 

In my work with individuals who struggle with anxiety, some of the most typical patterns that I have observed are the tendency to overthink or ruminate on negative possibilities which can lead to avoidance behaviors, and physical symptoms such as heart palpitations, insomnia, and digestive issues.

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Do mindfulness and meditation truly help with anxiety, or is it about personal preference?

As a psychologist, I highly encourage my clients to adopt mindfulness and meditation as the topmost techniques. They are very effective coping strategies for people who suffer from anxiety. 

However, individuality matters. Some people find mindfulness beneficial while others feel better with exercise or connecting with loved ones. Ultimately, it’s all about exploring what works best for one. 

How can someone recognize when their anxiety is actually holding them back from doing things they want to do?

Individuals can recognize when anxiety is holding them back if there are signs such as consistently avoiding going out with friends; physical symptoms, such as panic attacks, fatigue; or persistent dread that disrupt their work, and social interactions. 

If anxiety is dictating their choice or shrinking their world, then it's time to seek support.

Is there such a thing as ‘curing’ anxiety, or is it more about learning to manage it?

Anxiety is a natural emotion; therefore, it cannot be eradicated but only managed through therapy. 

Although most people may experience significant relief through therapy, medication and even lifestyle changes, anxiety can be a part of one's life and learning to navigate through it is key. 

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What’s your opinion on online therapy? Is it helpful or just a quick fix? 

In this time and age, online therapy is a very valuable form of therapy. This is because it is easily accessible and at times even comforting for those uneasy about going to see someone directly. 

It is not a “quick fix” but a very flexible format that works well for people who need immediate care and attention and that is what Tranqbay is all about. 

What’s the one message you’d like to leave with anyone reading this who struggles with anxiety? 

To anyone who is struggling with anxiety, my key message to you is that YOU ARE NOT ALONE. Seeking help is not a sign of weakness, it shows strength. 

Anxiety can be overwhelming but taking small steps such as going to therapy can lead to change. 

What’s one thing you’d say to someone who’s afraid to see a therapist for their anxiety? 

I feel everyone needs to hear this. Seeing a therapist for your anxiety is a courageous and important step. 

Therapy is a safe and non-judgmental zone. You can talk and express your thoughts and feelings without being judged. 

You can even book an initial consultation session on Tranqbay and see it as an experiment. 

You do yourself a lot of good when you prioritize your mental health the same way you prioritize your physical health.

 to assist you in booking your first session.

Expert psychologist Adaeze Okafor offers insights on anxiety, trauma, and stress management, helping individuals find balance through therapy and mindfulness.

Therapist Insights on Anxiety

One-on-one therapy sessions between a client and a provider to address personal concerns, emotions, and behaviors. 

Individual Therapy

Counseling sessions that involve multiple family members to address relationship dynamics, conflicts, and family-related issues.

Family Therapy

Therapeutic sessions conducted with a small group of individuals who share similar issues or goals, 
providing support and shared experiences.

Group Therapy

Therapy sessions involving couples to improve communication, resolve conflicts, and enhance the 
quality of their relationship.

Couples Therapy

A consultation session for clients who may be unsure of their needs and would like guidance on the best next steps.

Initial Consultation

Specialized therapy for children and teenagers to address age-specific emotional and behavioral 
challenges. 

Child & Adolescent Therapy

Trauma and PTSD can develop after experiencing or witnessing shocking, dangerous, or frightening events. Our specialized therapists help clients process traumatic memories, reduce triggering responses, and develop coping strategies to reclaim a sense of safety and control in their lives.

Work with trauma-informed therapists to heal at your own pace in a supportive environment.

Recover From Trauma Safely

Trauma and PTSD

Anger management therapy helps individuals who struggle with excessive or inappropriate anger responses. Our therapists work with clients to identify anger triggers, learn healthier expression of emotions, develop effective communication skills, and implement strategies to respond to frustration more constructively.

Learn healthy ways to understand, express, and control anger before it affects your relationships.

Manage Anger Constructively

Anger management

Social anxiety and shyness can make everyday interactions feel overwhelming and limit participation in important life activities. Our therapists help clients gradually build confidence in social situations, challenge negative thoughts about judgment, and develop authentic connection skills.

Work with therapists to reduce fear in social situations and improve your interpersonal comfort.

Build Social Confidence

Social anxiety and shyness

Attachment issues stem from early relationship experiences and can affect adult connections, creating patterns of anxiety, avoidance, or disorganization in close relationships. Our therapists help clients understand their attachment style and develop more secure, satisfying relationships.

Heal past wounds and build healthy emotional bonds in your relationships.

Support for Attachment issues

Attachment issues

Loneliness and isolation can significantly impact mental and physical health. Our therapists help clients address barriers to connection, develop social skills, process past relationship wounds, and build meaningful community involvement tailored to their personality and needs.

Reconnect with others and overcome feelings of disconnection and solitude.

Support for Loneliness and isolation

Loneliness and isolation

Communication problems can create misunderstandings, conflict, and emotional distance in relationships. Our therapists help individuals and couples develop active listening skills, express needs clearly, navigate difficult conversations, and build deeper understanding and connection.

Get professional help with issues related to communication problems in a safe and supportive space.

Support for Communication problems

Communication problems

Depression involves persistent feelings of sadness, hopelessness, and loss of interest that interfere with daily life. Our therapists provide evidence-based treatments to help clients understand depression's roots, challenge negative thought patterns, rebuild motivation, and reconnect with joy and meaning.

Get compassionate help for depression, emptiness, and when life feels too heavy to manage alone.

Support for Depression & Low Mood

Depression

Anxiety manifests as excessive worry, fear, and physical symptoms that can interfere with daily functioning. Our therapists provide evidence-based approaches to help clients understand anxiety triggers, develop effective coping strategies, challenge anxious thoughts, and reclaim freedom from fear.

Explore evidence-based strategies with a licensed professional to feel more calm and in control.

Find Relief From Anxiety

Anxiety

Relationship therapy addresses challenges in romantic partnerships, friendships, and family connections. Our therapists help couples and individuals improve communication, resolve conflicts, rebuild trust, deepen intimacy, and create healthier, more satisfying relationships.

Work with a therapist to improve communication, resolve conflict, and deepen your relationships.

Build Stronger Connections

Relationships

Self-Esteem issues involve persistent negative beliefs about one's worth, abilities, or lovability. Our therapists help clients identify the roots of low self-esteem, challenge self-critical thoughts, develop self-compassion, recognize personal strengths, and build a stronger, more positive sense of self.

Get professional help with issues related to self-esteem in a safe and supportive space.

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News, Insights and Updates On Personal Growth

Stay Updated

Main Menu

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For Therapists

Popular Concerns