Mood Boosting and Self Care

The Behavioral Health Administration’s Office of Integrated Wellness provides actionable tips and healthy habits for managing stress and navigating depression, to educate Marylanders about caring for themselves and their loved ones, and knowing how and where to ask for help. This page includes self-care tips, information about overcoming negative thoughts and mood-boosting tips.

Self Care Tips

Self care is important and the benefits can last a lifetime. Self care is more than a little treat. It helps protect your mental health. Quick Tips:

Try adding these self care activities to your daily routine. If adding all of these activities feels overwhelming, pick one or two to start out: prioritize sleep, daily hygiene, connecting socially, being physically active, mindfulness, and drinking water.
Laughter can boost your immune system, relax your body and reduce stress. Make laughter one of your daily healthy habits. Share a funny story with a friend today.
Creating a routine can help ease decision-making in times of great stress. Consider scheduling items like walking and bedtimes, mealtimes, periods of rest and relaxation, to-do list items.
Practice self-compassion by treating yourself like you would a friend. Show yourself the same care and forgiveness you’d show your loved ones. You deserve care, respect and acceptance.
Break the routine today! While schedules can provide structure and safety, changing up daily routines can also serve as a reset.

Take a walk outside
Connect with a friend
Volunteer
Write in a journal

Evidence-based Tips for Overcoming Negative Thoughts

Growing Hope with Tools That Work

Sometimes, our minds need a little help to feel better — just like flowers need sunlight and water to grow. The evidence-based tips below come from special kinds of therapy that have helped many people feel stronger, calmer, and more hopeful. These therapies are used by doctors and counselors all around the world.

Here’s what they are and how they help:

CBT (Cognitive Behavioral Therapy)

This helps you catch unhelpful thoughts and change them.
CBT teaches you that how you think affects how you feel and act. If you change your thoughts, your feelings and choices can get better too.

DBT (Dialectical Behavior Therapy)

This helps you manage big emotions without hurting yourself or others.
DBT teaches skills like mindfulness, coping with stress, and handling strong feelings in healthy ways.

ACT (Acceptance and Commitment Therapy)

This helps you accept what you can’t control and take steps toward what matters most to you.
ACT reminds you that even if hard thoughts or feelings show up, you can still make choices based on your values — the kind of person you want to be.

Positive Psychology

This focuses on what’s strong in you — not just what’s wrong.
It encourages things like gratitude, kindness, and hope to help you grow a happier and more meaningful life.

Now that you know some of the basics, let’s explore the 10 mood-boosting tips.

10 Evidence-Based Mood Boosting Tips

For Wellness, Coping, and Suicide Prevention

Name the Thought, Don’t Become It (CBT)→ Practice cognitive distancing by saying: “I’m having the thought that…” instead of “I am…” It helps separate your identity from intrusive or self-critical thoughts.
Use Opposite Action (DBT) → When you feel the urge to isolate or gamble/use, try doing the opposite — call someone, take a walk, or do something kind for someone else. This disrupts emotional spirals.
Do One Thing Mindfully Each Day (DBT & ACT) → Whether brushing your teeth or drinking tea, tune into your senses. Mindfulness builds emotional regulation and decreases impulsivity.
Schedule Joy (CBT - Behavioral Activation) → Make a list of healthy activities you used to enjoy, and pick one to do today. Even if you don’t feel like it at first, your mood will often catch up.
Feel the Urge, Ride the Wave (DBT - Urge Surfing) → Cravings come in waves. Instead of acting on them, notice them, breathe through them, and let them pass. Most urges peak in 20–30 minutes.
Connect to Your Values (ACT) → Ask yourself: “What kind of person do I want to be?” and “What would that version of me do next?” Let values, not urges, guide your next step.
Practice Self-Validation (DBT) → Acknowledge your emotions without judgment. Say: “It makes sense I feel this way, given what I’ve been through.” Validating yourself reduces shame and hopelessness.
Move Your Body — Even Just a Little (CBT) → Physical movement boosts dopamine and serotonin levels. A brisk 5-minute walk or dancing to one song can help reset your mood and reduce cravings.
Build a Coping Card (CBT/DBT) → Write down 3 go-to coping strategies, 2 reasons to stay safe, and 1 support person to call. Keep it in your wallet or phone for when emotions spike.
Notice and Name 3 Good Things (Positive Psychology & CBT) → Each day, jot down 3 things that went well — no matter how small. This simple practice retrains your brain to focus on hope and resilience.

For more tips, you can call/text/chat 988 Suicide and Crisis Lifeline.