BETTER MOOD

Get Morning Sunlight

Getting natural light shortly after waking helps regulate your body clock, which can improve alertness, sleep quality and mood.

Best for: When your mood feels worse in the morning or your sleep-wake rhythm feels off.

🥇 Best Overall: Huberman Lab Essentials – Using Light to Optimize Health

Dr. Andrew Huberman explains how morning light exposure resets your body clock and supports mood.

Try Cold Exposure for a Fast Mood Reset

Brief cold exposure triggers a sharp rise in dopamine and alertness, which can provide a genuine short-term mood boost.

Best for: When you want a free, immediate habit that can help you feel more awake and switched on.

🥇 Best Overall: Andrew Huberman – You Must Control Your Dopamine! The Truth Behind Cold Showers

Dr. Andrew Huberman explains the science behind cold exposure and how it lifts mood and focus.

Volunteer in Your Community

Helping others is consistently linked with better mood, stronger social connection and a greater sense of purpose.

Best for: When you feel isolated, disconnected or like you're lacking purpose.

🌎 Find opportunities: VolunteerMatch (USA) · Do-it (UK) · SEEK Volunteer or GoVolunteer (Australia)

Find a Men's Support Group

Joining a men's group can reduce loneliness, improve emotional wellbeing and provide a supportive environment to discuss life's challenges with people who understand.

Best for: When isolation, stress or a lack of meaningful connection is affecting your mood.

🥇 Best Overall (USA):ManKind Project

👑 Best Overall (UK):Andy's Man Club

🐨 Best Overall (Australia):Australian Men's Shed Association

Get Screened for Sleep Apnea

Persistent low mood, fatigue and brain fog can sometimes be caused by untreated sleep apnea rather than depression alone.

Best for: When you snore loudly, wake feeling unrefreshed or are tired despite getting enough sleep.

🥇 Best Overall: Mayo Clinic Radio – Understanding Sleep Apnea

A Mayo Clinic sleep specialist explains why sleep apnea is so often missed and what to do if you suspect it.

Check Your Testosterone

Low testosterone can contribute to low mood, reduced motivation and fatigue in some men, particularly alongside symptoms such as low libido and declining strength.

Best for: When low mood is accompanied by low energy, reduced sex drive or difficulty building muscle.

🥇 Best Overall: Dr. Rena Malik ft. Dr. Mohit Khera – How Low Testosterone Secretly Destroys Your Health

Two board-certified urologists break down the real link between low testosterone and depression.

Challenge Negative Thought Patterns

Learning basic cognitive behavioral therapy (CBT) techniques gives you a practical way to interrupt negative thought spirals instead of getting stuck in them.

Best for: When overthinking or negative self-talk is dragging your mood down.

🥇 Best Overall: Dr. Julie Smith – How To Finally Overcome Stress & Anxiety

Clinical psychologist Dr. Julie Smith shares practical, evidence-based tools for managing anxious and negative thinking.

Learn to Detach From Overthinking

Rumination keeps low mood circling in your head. Learning to notice and step back from overthinking is a skill you can practice like any other.

Best for: When your mind won't stop replaying the same worries.

🥇 Best Overall: Dr. Julie Smith – How To Detach From Overthinking & Anxiety

Clinical psychologist Dr. Julie Smith explains simple techniques for creating distance from repetitive negative thoughts.

Reduce Social Media

Excessive social media use has been linked to poorer mood, increased stress and unhealthy comparison with others.

Best for: When you find yourself constantly scrolling or feeling worse after spending time online.

Develop a Hobby

Regularly engaging in a hobby provides a sense of purpose, mastery and enjoyment, helping reduce stress while improving mood and overall wellbeing.

Best for: When work, responsibilities or daily routines have left you feeling stuck, disconnected or like you've lost interest in the things you once enjoyed.

➡️ Ideas to explore: learning a musical instrument, woodworking, photography, cooking, gardening, martial arts, hiking, fishing, painting or brewing your own beer.

Consider Getting a Pet

For many people, owning a pet can provide companionship, routine and a greater sense of purpose, all of which have been linked to better emotional wellbeing and lower levels of loneliness.

Best for: When you're able to commit to the long-term responsibilities of pet ownership and are looking for greater companionship in your daily life.

➡️ Remember: A pet is a long-term commitment. Choose one because you're ready to care for it for many years, not solely to improve your mood.

Heavy Compound Resistance Training

Structured strength training can improve mood, confidence and self-belief by giving you visible proof that you're getting stronger.

Best for: When you want one of the strongest non-medication tools for improving mood.

🥇 Best Overall: Jeff Nippard – How To Train For Pure Muscle Growth (Science Explained)

Evidence-based coach Jeff Nippard covers the training principles behind getting stronger, safely and consistently.

Sauna

Regular sauna use may improve mood, reduce stress and promote relaxation while also supporting cardiovascular health.

Best for: When stress and tension are leaving you feeling mentally drained.

🥇 Best Overall: Sun Home Luminar Outdoor Sauna

Premium full-spectrum infrared sauna with excellent build quality and one of the strongest reputations in the industry.

💰 Best Value: JOYOUS 2-person Home Sauna

Excellent value infrared sauna with consistently strong owner reviews.

⭐ Also Recommended: HigherDOSE Infrared Sauna Blanket

A convenient alternative for people who don't have space for a full sauna.

Journal

A guided daily journal that helps build gratitude, reflection and positive habits through a simple five-minute routine.

Best for: When you want a structured way to improve your mindset each day.

🥇 Best Overall: The Five Minute Journal

Created by Intelligent Change and widely regarded as the benchmark guided gratitude journal.

💰 Best Value: Clever Fox Wellness Journal

Combines gratitude, mood tracking and habit building at a lower price.

⭐ Also Recommended: BEST SELF Journal

A premium productivity and reflection journal focused on intentional living.

Light Therapy / Sunrise Alarm Lamp

Uses bright or gradually increasing light to support circadian rhythm and seasonal mood.

Best for: When your mood drops during darker months or you struggle to wake up feeling normal.

🥇 Best Overall: Carex Day-Light Classic Plus

A clinical-style 10,000 lux light therapy lamp with a strong reputation for seasonal mood support.

💰 Best Value: Verilux HappyLight Luxe

A compact, affordable light therapy lamp with strong reviews and adjustable brightness.

⭐ Also Recommended: Philips SmartSleep Wake-up Light

A gentler sunrise alarm option that helps make mornings feel easier.

Weighted Blanket

Provides gentle, even pressure that may help reduce stress and promote relaxation, particularly before sleep.

Best for: When anxiety or restlessness is affecting your mood.

🥇 Best Overall: Neptune Blanket Weighted Blanket

A premium weighted blanket with excellent build quality, even weight distribution and consistently outstanding customer feedback. It's frequently recommended by sleep experts and long-term users for comfort and durability.

💰 Best Value: Topcee Weighted Blanket

Offers excellent comfort and quality for the price, with breathable fabric and evenly distributed glass beads that perform surprisingly well compared with more expensive options.

⭐ Also Recommended: CuteKing Weighted Blanket

One of Amazon's most consistently popular weighted blankets, offering reliable construction, a wide range of sizes and weights, and thousands of positive user experiences worldwide.

Smart Ring

Tracks your sleep, recovery, stress and readiness to help you understand how your daily habits are affecting your mood and emotional wellbeing.

Best for: When poor sleep, chronic stress or inadequate recovery may be contributing to low mood.

🥇 Best Overall: Oura Ring 5

The most advanced smart ring available, providing industry-leading insights into sleep, recovery, stress and resilience to help you build habits that support better mood.

💰 Best Value: RingConn Gen 2

Offers excellent sleep and recovery tracking, impressive battery life and no subscription, making it one of the best-value smart rings available.

⭐ Also Recommended: Ultrahuman Ring AIR

A premium subscription-free smart ring with comprehensive sleep, recovery and stress tracking to help you better understand your overall wellbeing.

Vitamin D3 + K2

Supports healthy vitamin D levels, which can affect mood, energy and seasonal wellbeing when you're deficient.

Best for: When you get little sun exposure or suspect your vitamin D levels may be low.

🥇 Best Overall: Thorne Vitamin D/K2

A high-quality practitioner-grade formula from a brand trusted for strong manufacturing standards and ingredient reliability.

💰 Best Value: Sports Research Vitamin D3 + K2

Strong potency, good value and consistently positive customer reviews.

⭐ Also Recommended: NOW Vitamin D3 + K2

Affordable, widely available and backed by a long-established supplement company.

Omega-3 Fish Oil

Provides EPA and DHA fatty acids that support brain health, inflammation control and mood regulation.

Best for: When you eat little oily fish and want nutritional support for mood and brain health.

🥇 Best Overall: Nordic Naturals Ultimate Omega

One of the most trusted fish oil brands, with strong purity testing, excellent customer feedback and a long-standing reputation for quality.

💰 Best Value: NOW Ultra Omega-3

A reliable, affordable fish oil option from a respected supplement brand.

⭐ Also Recommended: Carlson Elite Omega-3

A high-quality fish oil with strong potency, good taste and a long reputation for purity.

Saffron Extract

A plant extract studied for mood support, particularly in people experiencing mild low mood or emotional flatness.

Best for: When you want a natural mood-support supplement with emerging clinical evidence.

🥇 Best Overall: Life Extension Mood Improve

Uses a standardised saffron extract from a science-focused supplement brand with strong quality standards.

💰 Best Value: PureMicronutrients Saffron

A straightforward, affordable saffron supplement from a trusted manufacturer.

⭐ Also Recommended: Wild & Organic Saffron Extract

Alcohol-free liquid drops, ideal if you prefer a tincture over capsules or have difficulty swallowing pills. 

Magnesium Glycinate

Supports relaxation, sleep quality and physical tension relief, which can indirectly improve mood stability.

Best for: When stress, poor sleep or feeling wired at night is affecting your mood.

🥇 Best Overall: Thorne Magnesium Bisglycinate

Highly absorbable, gentle on the stomach and manufactured to exceptional quality standards.

💰 Best Value: NOW Magnesium Glycinate

Reliable, affordable and consistently recommended as one of the best-value magnesium options.

⭐ Also Recommended: Pure Encapsulations Magnesium Glycinate

A premium hypoallergenic formula trusted by many healthcare practitioners.

Online Therapy

Connects you with a licensed mental health professional through secure video, phone or messaging, making therapy more accessible and convenient than traditional in-person appointments.

Best for: When low mood has become persistent and you're ready to speak with a qualified mental health professional.

🥇 Best Overall (USA): BetterHelp
The world's largest online therapy platform, offering access to thousands of licensed therapists with flexible communication options and a wide range of specialties.

⭐ Also Recommended (USA): Brightside Health
Specializes in evidence-based treatment for depression and anxiety, combining licensed therapists, psychiatric care and medication management when appropriate.

⭐ Also Recommended (USA): Talkspace
Provides licensed therapists through video, audio and messaging, with flexible plans that fit around busy schedules.

👑 Best Overall (UK): BetterHelp
Widely available throughout the UK, providing convenient access to licensed therapists with flexible online appointments.

⭐ Also Recommended (UK): BetterHelp UK (No truly dominant UK-only teletherapy platform exists.)

🐨 Best Overall (Australia): Someone.health
An Australian telehealth platform connecting patients with registered psychologists through Medicare-eligible online appointments where applicable.

⭐ Also Recommended (Australia): BetterHelp
Provides Australian users with convenient online access to licensed therapists through video, phone and messaging.

Find a Therapist

Connecting with a qualified mental health professional can help you identify the underlying causes of persistent low mood and develop practical strategies for long-term improvement.

Best for: When your mood has remained low for several weeks or is beginning to affect your work, relationships or daily life.

🥇 Best Overall (USA): Psychology Today Therapist Directory
The largest therapist directory in the United States, allowing you to search by location, specialty, insurance and treatment approach.

👑 Best Overall (UK): BACP Therapist Directory
The official directory of the British Association for Counselling and Psychotherapy, helping you find accredited therapists throughout the UK.

🐨 Best Overall (Australia): Australian Psychological Society – Find a Psychologist
The official APS directory for finding registered psychologists across Australia by location and area of expertise.

Feeling Good — Dr. David D. Burns

One of the most influential books on cognitive behavioral therapy (CBT), teaching practical techniques to identify and change the negative thought patterns that contribute to low mood.

Best for: When you want evidence-based strategies to improve your mood without relying on medication alone.

Why Has Nobody Told Me This Before? — Dr. Julie Smith

One of the most practical modern mental health books, covering low mood, anxiety, motivation, resilience and emotional wellbeing using evidence-based psychological techniques.

Best for: When you want practical tools from a clinical psychologist that you can apply immediately.

Headspace

A meditation and mindfulness app with structured programs for stress, anxiety, sleep and daily mood support.
Best for: When you want a simple daily habit to feel calmer, less reactive and more emotionally steady.

Calm

A meditation and sleep app with guided sessions, breathing exercises, sleep stories and relaxation tools.
Best for: When stress and poor sleep are dragging your mood down.

Waking Up

A meditation app from Sam Harris that takes a more thoughtful, philosophy-driven approach to mindfulness.
Best for: When typical meditation apps feel too soft and you want something more intellectually engaging.

Othership

A guided breathwork app combining breathing exercises, cold exposure and relaxation techniques to help regulate stress and improve mood.
Best for: When you need a fast mental reset during a stressful day.

Mood Tracker

Tracking your mood each day can help you identify patterns, triggers and habits that are influencing your mental wellbeing over time.
Best for: When you're trying to understand why your mood changes or want to measure whether new habits are actually helping.

🥇 Best Overall: Daylio

An easy-to-use mood tracker that combines mood logging, habit tracking and simple statistics without requiring long journal entries.

⭐ Also Recommended: Bearable

A detailed health and symptom tracker that helps identify relationships between mood, sleep, exercise, nutrition and other lifestyle factors.

⭐ Also Recommended: Moodnotes

Uses cognitive behavioral therapy techniques to help you recognize and challenge unhelpful thinking patterns.

CBT App

Uses evidence-based cognitive behavioral therapy (CBT) exercises to help you identify unhelpful thinking patterns, manage difficult emotions and build healthier mental habits.
Best for: When you want practical techniques to improve your mood between therapy sessions or prefer a structured self-help approach.

🥇 Best Overall: MoodMission

An evidence-based app that suggests practical activities based on how you're feeling, using cognitive behavioral therapy and other proven psychological techniques to improve mood.

⭐ Also Recommended: Sanvello

Combines CBT exercises, mood tracking, guided journeys and meditation to help manage stress, anxiety and low mood.

⭐ Also Recommended: Clear Fear

Developed by mental health professionals, this free app uses CBT principles to help people understand and manage anxiety through practical exercises.

The Happiness Lab

A podcast hosted by Yale psychology professor Dr. Laurie Santos, translating research on happiness and wellbeing into practical everyday habits.

Best for: When you want evidence-based ideas for improving mood without empty positivity.

HeadsUpGuys

A men’s mental health resource offering practical advice, self-assessments and support pathways for depression and low mood.

Best for: When you want mental health guidance built specifically for how men often experience and hide depression.

r/getdisciplined

A community focused on building structure, habits and consistency.

Best for: When your mood is tied to feeling stuck, unproductive or disappointed in yourself.

r/MensLib

A thoughtful community discussing men’s wellbeing, identity, relationships and emotional health.

Best for: When you want a more reflective space for the emotional side of men’s health.

r/DecidingToBeBetter

A supportive community focused on personal growth, healthier habits and getting unstuck.

Best for: When you want practical encouragement without toxic positivity.

r/Meditation

A community for learning meditation, troubleshooting common frustrations and building a consistent practice.

Best for: When you’re trying meditation but need real-world advice from people who’ve stuck with it.