Boost your mood in five minutes or less

It’s been a tough year so it’s no surprise if your feelgood reserves have been used up. Lizzie Catt reveals some quick tricks to kick-start your happy hormones

Bake a cake

Warm cake fresh out of the oven is one of life’s pleasures, but if you’re short on time, a microwave mug cake is the answer.

Use a fork to mix four tablespoons of caster sugar, four of self-raising flour, two of cocoa powder and an egg in the biggest mug you have.

Add three tablespoons of milk, three of vegetable oil and some vanilla essence, pop it in the microwave on high for one and a half to two minutes and ping – fresh cake.

Grab a mic

The British Academy of Sound Therapy reports that singing for pleasure can reduce stress hormones, boost dopamine and endorphins, strengthen heart and lung function and improve your mental health.

Start with a five-minute vocal warm up from YouTube, where you can also find karaoke versions of pretty much every big ballad and rock anthem going.

Perfect places to belt out a song include the shower or your car, but anywhere goes.

Budget therapy

Knowing there’s a pick-me-up in the post works wonders to boost your mood.

Retail therapy doesn’t have to cost a fortune so head to your favourite online shop, set the price limit filter to £2 and go wild.

A new highlighter, second-hand book, chocolate or a sticker to cheer up your laptop can all be found on a budget. Or send a gift to a friend and get a serotonin boost into the bargain.

Have a brain break

Primary school teachers recognise the importance of “brain breaks” to help fidgety pupils focus and they work as a pick-me-up for sedentary adults too.

Try crazy dancing for the duration of one song, run through a yoga sun salutation or perform a string of physical challenges like standing on one leg, touching your toes or balancing something on your head.

Step back in time

The nostalgia-fuelled “kidult” market is big business for the toy industry.

One survey from Barclaycard showed 44 per cent of adults buy colouring books, Lego, board games, jigsaws or action figures for themselves.

So if the television feels like yet another screen demanding attention at the end of a Zoomlogged day, spend five minutes working on a Lego project instead.

Mix it up

University researchers in New York and Miami found new and diverse experiences are linked to enhanced happiness, but it’s easier said than done when stuck indoors.

Try moving furniture, pictures and plants around, work in a different room, start the day with a bath instead of a shower or eat breakfast for dinner – anything that helps change your view and break up your routine.

Write a to-don’t list

Instead of an overwhelming to-do list, try compiling a list of all the things you’re glad you don’t have to do today: catching the bus, eating a soggy sandwich from the work canteen or listening to your co-worker’s endless house-buying woes.

‘‘ Bunking off from being constantly connected can feel like a big relief

Put your phone on time-out

Our phones are a lifeline but they are also mentally draining with all the news alerts, messages, social notifications, “doom scrolling” and needy push notifications.

Make a decision to switch off the tiny tyrant and shove it in a drawer. Bunking off from being constantly connected, even if it’s just for a little while, can feel like a big relief.

Five minutes of green

The beneficial effects of time spent outdoors are well-known and research by the University of Essex has shown a five-minute dose of green exercise – activity in the presence of nature – offers a greater boost to mood and self-esteem than longer periods inside.

The study also showed results were similar in urban green spaces and more rural settings, meaning a loop of the local park will do the trick.

The best destinations were waterside, so head for the sea, river, lake or your local duck pond.