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  • Matt McTeague

14 Refreshing Ways to Uplift Your Spirit

Updated: Jan 30

Happiness is a state of mind that we all strive to achieve. It is the feeling of contentment, joy and fulfillment that comes from within. While some people may believe that happiness is something that can only be achieved through big accomplishments or material possessions, the truth is that it is often found in the small moments and choices we make in our daily lives. Below are 14 examples of ways to life your spirt.

Get moving and feel the rhythm

Kickstart your energy with some movement. A short 10-minute walk can unleash those happy chemicals, making your day more vibrant. 

Improve your sleep habits

Sleep is like a reset for your mind and body. Aim for 7-8 hours of good-quality sleep each night. Wind down with a good book, dim the lights, and establish a soothing bedtime routine to drift into dreamland quickly.

Be your own cheerleader

We're often tough on ourselves. Try speaking kindly to yourself. Recognize your successes and credit yourself for trying, even when things don't go perfectly. Being kind to yourself is the key to real happiness.

Practice gratitude

Always value the small stuff because it works wonders. Keep a gratitude journal and note what makes you happy, no matter how small. A cozy coffee, a pretty flower, or a friend's friendly grin should all be reminders of the good things in your life.

Help others feel good

Making a positive impact on others can lift your spirits. Volunteer, donate to a cause you love, or help someone. Seeing how your kindness makes a difference will bring a sense of warmth.

Live in the present

Don't let your mind wander too far! Dwelling on the past or stressing about the future takes away from the joy of the present. Take a deep breath, look around, and enjoy the beauty of what's happening right now.

Nourish your body and feed your mind

Food does more than fill you up; it's like a message for your brain. Choose healthy foods with protein, B vitamins, and complex carbs. Cut back on processed foods and sweets – they can mess with your mood and energy.

Build your squad

Friends are like sunshine on a gloomy day. Keep positive, supportive people around who bring out your best. Share your joys, sorrows, and dreams with your crew, and see your spirits lift.

Embrace nature

Take a stroll in the park, bask in the sunlight, or enjoy the soothing sounds of birds. Science proves that being in nature benefits your mental well-being. Take advantage of the fresh air and beautiful scenery and see how they do wonders for your mood.


Pets bring unconditional love, whether a playful dog or a cozy cat. Their company can ease stress, calm anxiety, and put a smile on your face.

Skip the quick fixes

Alcohol and drugs might provide a temporary escape, but they can make things worse in the long run. Look for healthier ways to deal with stress and sadness, like exercising, writing, or talking to a friend.

Reach out for help

If things are tough, don't be afraid to ask for support. A therapist, counselor, or a trusted friend can provide guidance and help you on your journey to better mental health.

Follow your passion

Life is an adventure waiting for you to explore. Try a class, learn a new skill, or join a group that interests you. Doing things that matter to you can bring purpose and happiness.

Create time to disconnect from the digital world temporarily

In a world filled with constant digital connections, sometimes it's good to unplug and truly connect with those around you.

Step away from social media and screens and focus on face-to-face interactions. Enjoy meaningful conversations, participate in activities that matter, and live in the present moment.

Discover a happier YOU

Embrace life's journey with open arms, finding joy in every step. The road to well-being is built on simple choices and thoughtful actions, each contributing to your happiness. 

Take that initial step toward a brighter, more joyful version of yourself. Reach out to me if you need a supportive space for reflection, honesty, and guidance.

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