Strategies To Help You Feel Happy Again And Live A Fulfilling Life

Medically reviewed by April Justice, LICSW
Updated April 25, 2024by BetterHelp Editorial Team

Feeling unhappy can be a common experience for many people. Life might be full of ups and downs, and finding a way back to happiness when you are feeling down could be challenging. However, many strategies might help you feel happy again and live a fulfilling life.

Connect with others

One of the best ways to boost your mood and feel happy again is likely to connect with others. Research has shown that social support might be one of the ideal factors in reducing depression and improving happiness.

Take the first step towards happiness by seeking support

Here are a few ways to connect with others.

  • Reach out to friends and family: Spending time with people you care about might help you feel connected and loved, which could positively impact your mood.
  • Join a club or group that interests you: A sports team, book club, or hobby group. Being around people who have similar interests might help you feel more fulfilled and happier.
  • Volunteer: Helping others is likely a great way to feel good about yourself and positively impact the world.

Take care of your physical health

Your physical health may be closely tied to your mental health, and taking care of your body should help you feel happier and more fulfilled.

  • Eat a healthy diet: Make sure you are eating plenty of fruits, vegetables, and whole grains, and limit your intake of junk food and sugar.
  • Stay hydrated: Drinking plenty of water might help you feel more energized and focused.
  • Get regular check-ups: Seeing your doctor for regular check-ups might help you catch and treat any health issues.

Exercise regularly

Exercising could be a powerful tool for improving your mood and reducing feelings of unhappiness. Here are some ways you can use exercise to improve your mental health.

  • Make it a daily habit: Try to exercise for at least 30 minutes a day, whether it's a brisk walk, run, or yoga class.
  • Get outside: Spending time in nature has been shown to reduce stress and improve mood.
  • Make it fun: Find an activity you enjoy, such as dancing, swimming, or hiking, and make it a regular part of your routine.

Get enough sleep

Sleep is essential for physical and mental health. You may feel more stressed, anxious, and unhappy if you do not get enough sleep. Here are some ways to improve your sleep hygiene.

  • Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day.
  • Create a sleep-conducive environment: Making sure your bedroom is dark, quiet, and cool might help.
  • Limit screen time before bed: The blue light from smartphones and laptops might interfere with sleep.

Practice mindfulness

Mindfulness is the practice of being present in the moment and focusing on your thoughts and feelings without judgment. This might help you feel more relaxed and improve your overall mood. Here are some ways to practice mindfulness.

  • Meditate: Try to set aside a few minutes each day to sit quietly and focus on your breath.
  • Pay attention to your thoughts and feelings: Instead of trying to ignore or suppress negative thoughts, try to observe them without judgment.
  • Focus on the present moment: When you feel unhappy, it could be easy to get stuck in the past or worry about the future. Practicing mindfulness might help you stay focused on the present moment and find peace.

Cultivate gratitude

Gratitude is the practice of appreciating the good things in life. Taking time to consider what you are grateful for might help you focus on the positive and feel more content.

  • Keep a gratitude journal: Write down at least three things you are grateful for daily to stay mindful of all that is going right in your life.
  • Write thank you letters: Taking time to recognize and appreciate the people in your life could help you feel more connected and appreciative of your relationships.
  • Practice random acts of kindness: Doing something kind for another person, such as giving a compliment or buying them a coffee, might provide an instant boost of happiness that could have lasting effects.
  • Be Patient with Yourself: Improving your mood and increasing happiness might take time and practice. Don't give up if you have setbacks; be kind to yourself, take it one day at a time, and trust that things will get better.

Engage in positive thinking and affirmations

Negative thoughts might profoundly impact your mood and happiness, and it's ideal to find ways to counteract them. Engaging in positive thinking and affirmations might help you replace negative thoughts with more constructive and empowering ones.

  • Identify negative thought patterns: Write down your negative thoughts and try to see if there are any patterns or themes.
  • Replace negative thoughts with positive affirmations: Write down a list of positive affirmations you could repeat to yourself whenever you have a negative thought. For example, "I am worthy of love and happiness" or "I am capable and strong."

  • Surround yourself with positive people and influences: Try to limit your exposure to negativity and focus on positive relationships and experiences.

Benefits of online therapy for your happiness

Even with all the strategies mentioned, it could be challenging to feel happy again if you are dealing with more serious mental health issues. Mental health issues are serious and complex, so it might be essential to get help if you need it. 

If your negative thoughts and feelings become too overwhelming, don't hesitate to seek professional help with online therapy. A therapist or counselor could help you develop coping skills and find healthier ways to manage stress and anxiety. With patience, practice, and care, you could find new ways to improve your mood and increase your happiness.

Effectiveness of online therapy

Therapy has been proven to be an effective treatment for depression and other mood disorders, including difficulty feeling happy. A study by Westerhof and Lamers found that online therapy was effective in reducing symptoms of depression and improving overall well-being. The study participants reported significant improvements in their mood and daily functioning, including increased happiness and fulfillment. 

This may highlight why it may be a good idea to seek professional help when experiencing difficulties with happiness. Therapy may provide individuals with the opportunity to work through underlying issues, develop coping skills, and gain a better understanding of themselves, which might contribute to greater happiness and fulfillment.

The happiness of your life might depend upon the quality of your thoughts.

Take the first step towards happiness by seeking support


No matter what challenges you face, it may be possible to increase your happiness and improve your overall well-being. Making positive lifestyle changes, such as practicing gratitude and kindness, engaging in positive thinking, and seeking professional help if needed, could all help to boost your mood and lead to a more fulfilling life. With a little effort, you may begin to feel happy again.
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