All of us will have changing moods from time to time; this is a normal part of life and to be expected. Sometimes we might feel that our mood is lower than usual and needs a lift. Sharing our feelings and talking with friends, family, teacher or a school counsellor can be helpful. Sometimes there are things that we can all try, to lift our own mood. These suggestions have been used by others and may be helpful to you too, or you might have other ways of boosting your mood that could work better for you. Talking is always important, but these ideas could make a difference as well.

Why not try the following mood boosters...

Clearing your mind of troubling thoughts:

Talk with a trusted adult This can help to keep worried or anxious thoughts 'right sized.'

Phone a friend Share your feelings and thoughts. Your friend may relate to what you tell them. You might want to ask if they've ever felt as you do. This can help us realise that others can feel just as we do.

Keep a feelings diary Write down all your difficult thoughts and feelings - it can help to get them out on paper. Then add four things you are grateful for. These can be simple such as 'nice weather, having a favourite song, enjoying a meal' and so on. You can even keep two diaries, one for all your unsettling thoughts and feelings and another for recording positive experiences or affirmations.

Read or write positive affirmations every day

Affirmations are positive thoughts and statements that we tell ourselves to raise our self-esteem and boost our confidence. Write your own uplifting statements which confirm how you wish to view the world, yourself or your circumstances. Read them aloud each day. You can also google 'affirmations' and find some on line that appeal to you.

Re-focus your mind by doing one or more of the following:

Make a mood board or collage Collect or make pictures or use photographs you like to remind yourself of good thoughts. If you have access to a computer, you can download images from the internet and make a series of online 'mood boards'.

Make a plan Long or short term – what will you do next week, next year,

in life? Day dream about your ambitions – how will you make life work for you? Remember that having dreams is the first step to achieving them,

Record your strengths We all have them. For example, are you sometimes:

a good listener – able to name your feelings - able to know that feelings change - reflective – wanting to do well - proud of a talent – hopeful for something better – interested in making changes – admiring of a role model - able to know that things can improve – wanting to learn – understanding of another's point of view.

Unsettling thoughts and feelings create stress and tension. Try...

Exercising A short burst of exercise is a good mood booster, so you can try: going for a run - sprint for one minute, walk for one minute indoor fitness – there are plenty of fitness programmes on line

If you have a dog, take it for a walk - this will get you out of doors!

Relaxation Lie down and relax. Imagine yourself somewhere you most like to be, in peaceful surroundings perhaps. Starting with your feet, tense them and hold for a count of 5, while you breathe in slowly and hold your breath. Then breathe out slowly for a count of 5 and relax your muscles. Do the same with your lower legs, then your thighs and then each body part in turn, all the way through your body. You could repeat this until you feel relaxed.

Deep breathing Breathe in deeply through your nose for a count of 5, hold for 5, breath out slowly through your mouth for a count of 7. Repeat

Here are more suggestions ...

Music- Listening to your favourite music can be a great mood booster.

Organise your space - Make your personal space more attractive and comfortable. Try re-arranging things, or even changing colours if you are able.

Tidy, mend or finish something

Do a puzzle

Make a meal, or bake a cake

Write a poem

Draw your ideas

Re-read a favourite book

Find out more about famous people you admire (your role models)

Watch a 'feel good' film

Make a scrap book

Punch a pillow

Take a bath or shower

Set yourself a challenge

Do something you have been putting off! (this usually works)

Notice your surroundings – look closely at green spaces, study a tree as if for the first time - become observant

Start a conversation – what are someone else's thoughts busy with today?

Find a way to feel helpful

Become your own investigator – what lifts your mood, makes you feel good?

What could you add to this list?