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These are all super easy and scientifically proven to work.

1. Change your environment. Step outside, open a window, or move to a different room. A small change can reset your mood.
2. Cold water reset. Splash cool water on your face or hold something cold. It helps calm your nervous system fast.
3. Name 3 things you did right today. Even tiny wins count. This interrupts negative thought loops.
4. Play an uplifting song. A familiar one you like can lift your mood quickly—no playlist needed.
5. Breathe slowly for two minutes. Inhale 4 seconds, exhale 6 seconds. Longer exhales = calmer brain.
6. Text someone supportive. A simple “Hey, can you talk?” is enough. You don’t need to explain everything.
7. Remember: “This feeling will pass.” Bad moments feel permanent—but they’re not.
8. Drink water or eat something nourishing. Low fuel = worse mood.
9. Shake it out. Stretch arms, roll shoulders, shake hands for 30 seconds. It releases tension.
10. Talk nice to yourself. Replace “I’m bad at everything” with “I’m having a hard moment” or even “What’s the easiest next step?” to get yourself slowly back on track.