Small simple tools that have big effects

I think it's pretty safe to say that most of us just want to feel good. We like things that make us feel good; we don't like things that make us feel bad. We all want to feel just a little bit better. Sometimes, we look outside ourselves to think about what can do the best job at cheering us up. Ice cream, cookies, shopping, seeking attention and validation from others? 

Often these things may work, but they're extremely temporary. And then of course, when you take into consideration the consequences of some of these external "fixes", sometimes it just makes us feel worse. So what is there to do?

Something I've learned over the years is that if something is going to bring me quick, short-lived pleasure, it's usually not worth doing. On the other hand, if something is going to be a little difficult, but will have long-term positive effects, it's usually worth pushing myself to do. A few examples that always seem to help me:

• Exercise. Even if it is just a walk around the block.
• Do something you know you're good at and you enjoy doing - such as playing an instrument, writing a poem, coloring, playing a sport, doing a puzzle. 
• Learn something new - that is of interest to you.
• Cook a healthy meal. Often just mindfully cutting up some fruit, making a healthy salad, mixing up some nutritious nuts and seeds for a homemade trail mix can easily take you away from stewing in your negative thoughts. And eating healthy always feels good afterwards, too.
• Plan a fun event. Even if it's something short - like a trip to a park or restaurant you've never been to. 
• Spend some time journaling. Google some journaling prompts - and just let your pen flow.
• Make a gratitude list. Try to remember a time when you wished so badly you had something that you have now. Do you have something a friend or acquaintance of yours doesn't have? Should you be feeling luckier or more thankful than you are? Most likely. Try to bring up the memories of the times when you had so much less, and you told yourself "I can't wait to have this".
• Spend time with a pet. If you don't have one, maybe a friend or a neighbor has one that you can visit. Cuddle up and gain some oxytocin hormones.
• Call a friend and tell them how thankful you are that they are in your life. 
• Send someone a compliment. 
• Go out and be kind to the people you encounter. Give compliments when you see someone wearing a nice outfit, jewelry, or hairstyle. Admire things about others instead of being in judgment or jealousy.
• Meditate. This can simply be 5 minutes of silence. It can be a quick guided meditation you find on YouTube. Listen to something that isn't your own voice.
• Watch a funny video, TV show, or movie. LAUGH. Not all moments in life are supposed to be so serious :)