If you are feeling down...

Today don't seek out the rain. Enjoy the sunshine!

A little effort can go a long way in increasing happiness. A simple smile does wonders for your mood. So smile for a better day! Michigan State University, 2011 found that people who smile as a result of cultivating positive thoughts can significantly and immediately improve their mood. Simply put, one easy way to improve your mood right now is to recall pleasant memories—and smile because of it.

According to Psychologist Robert Thayer, he and some colleagues identified a number of strategies people can use to self-regulate their moods.

Physical activity and exercise proved to be the most effective in turning your bad mood around.

John J. Ratey, M.D., author of Spark: The Revolutionary New Science of Exercise and the Brain, argues that we evolved to move, and the health of our brains—and the moods our brains experience—rely on physical activity to stay healthy.

When the bad mood is upon us, it's hard for most people to motivate themselves to head out for a long jog. Instead of thinking you have to run for an hour, try focusing on smaller steps.

Begin with an exercise video and only commit to the first five minutes or put your shoes on and just take the dog for a walk. :)

The effects of exercise can happen so fast that you might decide to just keep going once you’ve started. To give this effect a boost; being outside in nature shows significant increases in our sense of vitality according to research by Richard Ryan and colleagues.

Hug it out! Hugs can instantly boost oxytocin levels, which heal feelings of loneliness, isolation, and anger.

Vitamin D can help as well!

Most people in the US have insufficient or deficient levels of Vitamin D which could be related to nutrition and insufficient sun exposure.

People with dark skin are more vulnerable to vitamin D deficiency, due to a decreased ability to process vitamin D from sunlight. Vitamin D deficiency has been statistically linked to depression.

In a large Dutch study by Hoogendijk and colleagues (2008) of over 1,200 persons aged 65 and older, levels of vitamin D were 14% lower in persons with minor depression or major depressive disorder when compared to those not showing depressed mood.

And remember negative self talk can cause your mood to plummet. Tell your inner critic to take the day off and go enjoy some sunshine!

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