Literally everyone has had at least one of those days when you wake up in a bad mood and annoyed at everything. Here are 7 ways make your day better in an instant.

1/ Smile - Studies have shown that putting on a smile – even if it is forced – can lead to an almost immediate flood of endorphins, the feel-good hormones. This endorphin release is actually triggered by the movement of muscles in your face, meaning that smiling carries this benefit even when your heart really isn’t in it.

2/ Stand Up Straight – If you find yourself feeling down in the dumps, try standing or sitting up straight, with your shoulders back and your head up. This kind of stance is called a ‘power pose’, and can actually make you feel more powerful to the extent that it can even alter the course of your day, according to research published by the Association of Psychological Science.

3/ Go on a Gratitude Rampage – Identify everything that exists in your life that you are thankful for and spend a moment reflecting on each thing that comes to mind. Be thankful for the existence of those things, and be thankful for your own existence. It’s even more powerful if you express each thing you are grateful for out loud. It doesn’t even have to be big things. Even little things that please you matter such as a lovely cup of coffee, a hot shower, no queue in the supermarket …

4/ List Your Champions – The people in your life who lift you up and help you carry on when things are tough. Write their names down on a piece of paper, look at it when you are feeling low, and imagine exactly what they would say if you were having a heart to heart with them at that very moment.

5/ Go for a Swim or Walk – Exercise also gives you endorphins, but you don’t need to spend an hour at the gym to get the mental pay-off. Although people who exercise regularly tend to be less emotionally reactive, if you’re upset, you can also just walk or swim off a bad mood. You don’t have to sprint around, just give yourself some sort of physical release.

6/ Listen to Your Favourite Songs – Music affects your mind, your emotions, and your soul in a number of ways. A study published by the University of Missouri in 2013 concluded that participants who listened to upbeat music even for just a brief period of time reported improved mood and increased happiness. Create a personal playlist of upbeat songs for yourself that you can always access when you need it.

7/ Sing Out Loud – Singing requires good posture and regulated deep breathing, both of which can improve your mood. On top of that, it reduces stress, boosts endorphins, and releases oxytocin. All these things combined makes it a great way to put yourself in a good mood. Put on your favourite CD and go for it.