All of us have days when it’s hard to get out of bed, and it feels like nothing we do makes a difference. These ups and downs are part of life but learning how to cope with the down days can benefit our entire life, even when we wake up happy.

Since The Optimist Daily is all about supporting a positive mindset, we thought we had to share some tips built from therapists’ advice on how to strengthen your happiness muscles.

Build self-care into your everyday

Whatever self-care looks like to you – whether it may be exercise, meditation, journaling, or a gratitude practice -it’s important to integrate it into your routine. Mindfulness allows us to get out of our heads and brings our bodies back to the present.

Feel ALL of your emotions

Anger, sadness, joy, fear – these emotions are all part of what makes us human. If we don’t allow ourselves to acknowledge what we are actually feeling, that’s when the trouble starts. Being okay with not being okay can be a superpower.

Use your Imagination – with intention

Consciously imagine yourself in a different place that brings you peace and happiness and watch your mood lift.

Talk to yourself with empathy

One way to do this is to try talking to yourself as if you were a little child. If you were as gentle with yourself as you would be to a small child, you may realize it’s your own negative self-talk that’s bringing you down. You could also do this by writing a self-compassion letter, a sure-fire way to boost mental health and happiness.

Ask why?

Ask yourself why you are feeling down, then write it out and see if you can re-work the problem.

Organize and clean up the house

There’s just something about organizing and clearing away the clutter that helps clear away the negativity too. Even a small cupboard can boost your mood.

Dress the part

When you look good and express your inner self, you feel good.

Use essential oils

Certain scents like citrus have uplifting effects and nervine herbs – like lavender – calm the nervous system.