A friend or loved one may experience a challenging day at work, leading to feelings of sadness. If the issue is not work-related, it could stem from personal matters such as a difficult breakup or a disagreement with someone they care about. Naturally, you would not want to simply stand by while your loved one endures this emotional pain. Given your relationship with them, you have the opportunity to connect and help uplift their spirits. Providing support during such low moments can significantly impact their well-being, enhancing their confidence and bringing them joy. However, it is understandable that you may not always know the right words or actions to take. Rest assured, there are ways to learn how to effectively cheer someone up and improve their mood.

How to spot someone who is feeling low?

Psychologist Vandita Sharma states that family and friends frequently observe when an individual is experiencing sadness due to subtle alterations in their behaviour or routines. To effectively uplift someone’s spirits, it is essential to first be attentive to the indicators of a low mood.

• 1. Exhibiting a demeanour that appears withdrawn or detached.
• Demonstrating increased irritability or susceptibility to emotional fluctuations.
• Engaging in less conversation or displaying an unusual level of silence.
• Consuming food merely out of necessity or showing diminished interest in previously favoured meals.
• Neglecting personal appearance and grooming standards that were once maintained.
• Shunning social engagements or retreating from interactions with family and friends.
• Reacting with diminished enthusiasm to discussions or proposed activities.
• Failing to derive pleasure or satisfaction from hobbies that were once enjoyable.
• Allocating more time to aimless scrolling on digital devices or engaging in negative online content.

Know the signs of low mood. Image courtesy: Adobe Stock

How to cheer someone up: Things to avoid

Timely support from a cherished individual can avert the escalation of a low mood into more profound emotional difficulties. According to the expert, "Moreover, sincere acts of assistance or encouragement contribute to restoring confidence and countering negative thoughts." However, when attempting to uplift someone, it is essential to avoid the following:

• Minimising their feelings: Avoid saying things like "you need to get over it" or "it is nothing major or a big deal". When you learn how to cheer someone up, make sure not to use these sentences. as they can make them feel invalidated.
• Giving unwanted advice: Refrain from offering solutions to their problems unless they specifically ask for your help.
• Dismissing their emotions: Avoid pressuring them to stay positive or downplaying their struggles.
• Judging their behaviour: Criticising or blaming them can make them retreat further into their shell.
• Using insensitive humour: Making them laugh can improve their mood. But be mindful not to joke in a way that seems to undermine their feelings or situation.

How to cheer someone up?

If you wish to enhance the well-being of your loved ones and elevate their spirits, consider acquiring the skills to uplift someone’s mood.

1. Listen actively

Devoting your complete attention to a loved one constitutes a significant demonstration of empathy. Keep this in mind as you seek to uplift someone in distress. According to the expert, "When an individual is experiencing sadness, it is essential for them to feel heard. Refrain from interrupting; instead, employ active listening strategies such as nodding, sustaining eye contact, and posing clarifying questions." This approach conveys that you appreciate their emotions and are sincerely invested in grasping their viewpoint.

2. Remind them of their strengths

When an individual is experiencing feelings of sadness, it is common to overlook their positive attributes. It is beneficial to remind them of their previous achievements, distinctive skills, and the obstacles they have successfully navigated throughout their lives. Such reminders can significantly enhance their self-esteem and reinforce their inner strength. Additionally, positive affirmations may serve as a valuable tool in this process, as noted by Sharma.

3. Offer a compliment

Complimenting others can significantly enhance their well-being; however, many individuals are reluctant to offer compliments. Research published in the Personality and Social Psychology Bulletin in 2021 indicates that people often underestimate the impact of their kind words, leading to a lack of engagement in this prosocial behaviour. An expert notes that a heartfelt compliment has the potential to uplift someone's spirits. It is important to recognize that compliments need not be elaborate; even a simple and sincere acknowledgement can have a profound effect. Concentrating on specific traits or actions that you admire in someone close to you can foster a sense of appreciation and value in them.

4. Think from their perspective

Rather than dictating your solutions or offering unsolicited advice, make an effort to comprehend their circumstances from their perspective. In the process of learning how to uplift someone, it is essential to grasp their emotions and identify their immediate needs. At times, they may merely require someone to listen or a reassuring presence. Endeavour to see the situation through their eyes and respond with compassion and sensitivity.

5. Spend quality time together

Spending quality time with loved ones is an invaluable gift. Keep this in mind as you seek to uplift someone’s spirits. Participate in activities that they find enjoyable, whether it involves a shared hobby, a stroll in nature, or simply sitting together in quietude. Your mere presence can offer the comfort and support they require.

Spend time with your loved ones to cheer them up. Image courtesy: Freepik

6. Help with a task

Alleviating a minor responsibility for someone can greatly diminish their stress levels. In the process of discovering ways to uplift another person, consider extending your assistance with household tasks, errands, or any other obligations that may be causing them distress. This straightforward gesture of compassion can demonstrate your concern and readiness to provide support.

7. Create a distraction

A straightforward distraction can often serve to elevate an individual's mood. Involving them in an enjoyable or amusing activity, such as participating in a game or viewing a comedic film, can be beneficial. Incorporating distractions into strategies for uplifting someone's spirits is essential, as it can assist in redirecting their attention away from negative thoughts and emotions.

8. Make them laugh

Laughter serves as an effective means of enhancing one's mood and alleviating stress. This is an important consideration when seeking to uplift someone who is feeling down. Research published in The Tohoku Journal of Experimental Medicine in 2016 indicates that laughter positively influences both mental health and the immune system. To assist someone in a low mood, consider sharing a humorous anecdote, joke, or meme. A hearty laugh can significantly improve their spirits and restore a smile to their face.

9. Surprise them with a thoughtful gesture

A simple, unanticipated act can convey your affection for someone. Presenting them with a handwritten note, particularly in today's digital age, can evoke a sense of uniqueness. Additionally, surprising them with their preferred snack or dessert, or a modest gift, can enhance their day and instill feelings of love and significance.

10. Encourage self-care

When assisting someone in improving their mood, it is important to emphasize the significance of self-care for their mental and emotional health. Experts suggest that you should kindly motivate them to participate in activities that they find soothing, such as enjoying a warm bath, immersing themselves in a good book, or practicing yoga.

11. Offer words of encouragement

To uplift someone, consider utilizing positive affirmations and encouraging words, as these can be significantly impactful. It is important to reassure your loved one of their strengths and to remind them that, despite their current struggles and pain, they are not alone in their experience.

12. Get them moving

Engaging in physical activity has the potential to enhance mood and alleviate stress. Therefore, when seeking to uplift someone's spirits, it is essential to emphasize the significance of exercise. Encourage them to partake in activities such as walking, running, or any other form of physical exertion. Research published in Brain Plasticity in 2017 indicates that exercise can mitigate symptoms associated with mood and psychological disorders, including depression and anxiety. According to experts, "The endorphins released during physical activity can contribute to an improved overall mood and perspective."

13. Use music to boost mood

Music serves as a powerful tool for healing and enhancing one's mood. Therefore, when seeking to uplift someone, it is essential to consider the role of music. Curating a personalized playlist for your loved one can be beneficial, allowing them to listen to it during difficult times. It is advisable to begin with slower songs and gradually transition to more energetic and uplifting tracks, as suggested by the UK's National Health Service.

Supporting a loved one in their moments of sadness can be challenging. Understanding how to effectively cheer them up is crucial. However, it is important to approach this with sensitivity, avoiding forced positivity or the minimization of their feelings, as such actions may lead to a sense of invalidation.

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