Keeping Teen Depression at Bay: 100 Ways to Boost Your Mood

If you are in Canada or anywhere in the Northern hemisphere, the change of season is in full swing – along with the increased likelihood of falling into depression. There are less daylight hours and gone are the freedoms of summer until next year. The stress of being back to school combined with the colder dark days hits hard for many teens.

This is not always the case, some of you might be welcoming the routine, knowing what to expect, and activities and things to keep you occupied. But if you have been finding yourself feeling a little more sad, irritated, angry, or stressed, or know you could easily slip into one of these, this article is for you.

Photo by Anthony Tran on Unsplash

Be sure to scroll to the bottom to get your printable version of the 100 ways to boost your mood and keep depression at bay.

Get your printable PDF here: 100 Ways to Boost Your Mood – for Teen Girls. 

The weather change and back to school routine are just some reasons you might be feeling low. Sometimes you might not even be totally aware of what’s leading to that down feeling, but you know how hard it is to get motivated to do anything. It can seem impossible to want to take action even if you know those things will make you feel better. 

When I get in a slump, it can be really hard to do my workouts even if I know in my brain how good I  will feel afterwards. I’ve come to learn that oftentimes the more I’m resisting doing something, the more I really need to be doing that thing.   

Photo by Daniil Kuželev on Unsplash

Things can quickly spiral into that bummed out dark place. Like if you’re feeling more and more tired, your emotions might feel like they are rollercoasting or flatlining into numbness. The idea of picking yourself up and doing something to change how you feel can truly be a challenge, even down to showering, eating, reaching out to a friend, doing something fun or active, etc. 

And even though it might seem like turning around the Titanic when it comes to boosting your mood when you’re feeling depressed, there’s a reason why it’s so important to take action to lift your spirits. Because what you do is what gets set into your habits and what you think is what gets patterned into your brain. The brain loves the path of least resistance, so if you constantly give it low, sad, depressed, unmotivated energy and motions, that’s going to be your brain’s go to and what it will want to continue.

On the other hand, the more you give yourself that boost – doing and trying things that lift your mood – the more your brain and body are going to want to do those things, bringing more joy, love, excitement and contentment into your life.

It doesn’t mean you’re not ever going to feel sad, crappy, or depressed sometimes. It doesn’t mean it’s not going to be hard to get up and do that thing. However, I have compiled a list of 100 things that can help boost your mood out of feelings of depression. You can use this as a quick reference guide to go back to…

Pick 3-4 to try each week or pick your top 10 and do those consistently over this month. I really hope you will see a positive difference in your life!

  1. Move your body for 20 minutes today
  2. Hang out with someone you like
  3. Help someone out
  4. Get some more sleep – try a 20 minute nap or go to bed earlier for the next couple nights
  5. Eat something that has mood enhancing properties – like berries, bananas, nuts, etc.  
  6. Listen to something funny- funny video, song, podcast
  7. Call someone who makes you laugh 
  8. Smile- fake it til you make it – science that says boost serotonin and dopamine (feel good endorphins)

    Photo by Omid Armin on Unsplash

  9. Think of something you are looking forward to in the next week/month/year
  10. Remember a happy memory
  11. Try a self-compassion exercise 
  12. Spend time cuddling with an animal
  13. Go for a drive and just take in sights
  14. Sign up for something new (class, webinar, activity, club at school, etc.)
  15. Volunteer – giving back makes us feel good.
  16. Dance
  17. Eat some chocolate – Go dark for this one.
  18. Create a bucket list or a list of things you’ve never done but would like to and choose one thing to go and do
  19. Go outdoors in nature
  20. Ask a friend to make plans for a future date
  21. Make a happy or mood lifting music playlist
  22. Take an amazing selfie
  23. Go back and do something that you used to enjoy when you were younger
  24. Go see a movie – preferably something inspiring or funny
  25. Read a book 
  26. Draw something
  27. Make art (paint, sculpting, collage, etc.)
  28. Call someone you haven’t spoken to in a long time (e.g. aunt, friend) and ask them about their day
  29. Write down some affirmations 
  30. Make your own list of mood boosting ideas
  31. Go shopping
  32. Put on your favourite outfit and go out
  33. Go to a party
  34. Organize or plan a party
  35. Play a sport
  36. Do something kind for someone else unexpectedly 
  37. Read poetry
  38. Write poetry
  39. Do something thrill seeking (e.g. roller coasters, mountain biking, ice climbing, cave diving, hot air balloon, etc.)
  40. Go to a pet store and pet the cutest furry fluffy critters you can find
  41. Write a letter to your future self
  42. Do a series of pushups, situps, squats and lunges for 90 seconds each
  43. Look in the mirror and say 3 nice things about yourself
  44. Get a spa treatment (e.g. massage, manicure, pedicure)
  45. Go to a laughter yoga class
  46. Go to a regular yoga class
  47. Do something a little extravagant (e.g. expensive dinner, rent a limo, wear something nice, splurge on something)
  48. Give/get a hug

    Photo by Priscilla Du Preez on Unsplash

  49. Snuggle a baby
  50. Play with a younger cousin/sibling
  51. Do something physically vigorous like a run or hike
  52. Offer yourself words of encouragement
  53. Go for ice cream or another delicious treat
  54. Give someone a compliment
  55. Make a list of things you’d things you like to do today and knock them off celebrating each one you get to
  56. Research your dream career
  57. Have a meal with people you enjoy
  58. Book a session with a therapist or teen life coach
  59. Play a game 
  60. Cook a nice meal
  61. Ask 3 people what they like about you
  62. Listen to inspiring videos
  63. Watch funny memes
  64. Make a video
  65. Set a 28 day challenge
  66. Go into a crystal shop and pick out one that speaks to you
  67. Journal your feelings, hopes, and dreams
  68. Use a mood tracking app everyday for the week
  69. Garden or do something that has you getting your hands dirty
  70. Read a book from your childhood
  71. Learn something new
  72. Run some stairs for 5 minutes
  73. Buy a inexpensive gift card to your favourite treat place and give it to the next person in line
  74. Start a gratitude journal/list 
  75. Download and start on an acts of kindness calendar
  76. Create a dance routine with a friend
  77. Write a song
  78. Make up the most outrageous touchdown celebration move
  79. Flip through a fashion magazine and snapshot your favourite outfits
  80. Find someone famous who looks like you 
  81. Check out this calendar to download all kinds of action calendars to boost happiness and download the app
  82. Watch a ted talk on happiness
  83. Clean out your closet or another space
  84. Show love to someone your care about
  85. Write a thank you letter to someone (you can send or not)
  86. Tackle a to do list
  87. Drink plenty of water

    Photo by quokkabottles on Unsplash

  88. Meditate
  89. Organize something
  90. Find, printout, write out quotes that you like and make them visible
  91. Scrapbook a favourite memory
  92. Sing
  93. Make a new friend
  94. Give something up 
  95. Try a new wellness app
  96. Play video games
  97. Write down a list of your strengths and qualities
  98. Create a vision board where you imagine your ideal self/ideal life- 
  99. Use mental vacation technique (imagine a favourite place- imaginary or real and take it in through all your senses – what you see, hear, feel, smell, and taste).
  100. Use your posture to boost confidence and mood.
Boost Your Mood



portrait of Chantal outside in a fieldChantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with. If you have something you’d like to read more on – email ideas and questions to or DM us via Instagram or Facebook.