Some days I’m in the unenviable situation of people directing all their anger, frustration and criticism at me, and it’s easy to absorb it all and become a small ball of Jenni sad and rage. So to counteract that and hopefully provide some happiness for other people too, here’s a list of ten ways to make your day more positive.

1. Zen Habits

Zen Habits is my first stop for anything that requires positivity, affirmation, habit-changing advice, or just generally doing things differently and remembering what’s important. There’s always something helpful there to apply to any situation, so rather than recommending specific articles, have a glance down the list and see what jumps out.

2. Breathe

I know, I know. You do that anyway. But a few seconds of conscious deep breaths can make a big difference. This is probably where most people would suggest meditation, but meditation isn’t always practical (depending on where you are and what you’re doing), and it’s a state that’s hard to get into if you’re feeling ragey. But by all means, feel free to replace this one with meditation if that’s more helpful to you.

3. Happy distractions

Exactly as complicated as it sounds: whatever makes you happy and is a distraction. For me this one is basically just ‘Kittens!’. Find some pictures, videos, happy music. Whatever it is you like, allow yourself to be happily distracted by it for a couple of minutes.

My personal drug of choice in a existential crisis is 2 hamsters 1 wheel.

4. Get moving

Proper exercise (don’t go for a walk, go for a run!) to get happy chemicals flowing. If you suffer with anxiety, make exercise the cause of your racing heart rather than emotion. More often than not, you’ll find that when you stop physical activity, your heart rate will go back to normal even if it was pounding from anxiety before you started. Not practical right now? Make a plan to do some exercise or sport, and work out what you’ll need and when you’ll be able to do it.

5. Do something productive

This is a good one for those times when you find yourself procrastinating, not really invested in the tasks you have to do, or just generally lacking in motivation. I find short but productive tasks that are completely different to what you’ve been doing for the past hour work best. They probably aren’t going to be the most fun thing – putting laundry on, tidying your desk, writing a list, but a simple task with a finite end and visible results can help get your energy and enthusiasm up again.

6. Remove yourself from the situation

If it’s something specific creating a negative situation, remove yourself from it. Even for just a minute. Physically walk away from it if possible. Taking a minute out can really help, particularly if you’re feeling strongly about something. If your situation involves another person or people, it’s particularly beneficial to provide some cooling down time/space before anyone says something they regret.

7. Watch (or listen to) something with a laugh track

You might be able to tell the difference between real laughter and canned laughter, but your brain can’t. It’s totally cheating, and totally worth doing.¹ Smiling even when you don’t feel like it has the same effect.

8. Plan something fun

Even if you can’t do it right this second, even the step of planning something you enjoy can make a big difference to your outlook now. The best part is, you don’t even need to necessarily follow through with the action. Browse Amazon and add some things to your wishlist, look at Pinterest projects, or search for holidays/vacations. You can always bookmark it for later or plan a purchase, project or trip for the distant future.

9. Get some protein

Hanger can strike any time, and eating something will make you feel better. But instead of reaching for comfort food, go for something protein-based to avoid sugar spikes and carb overload. That way you’re more likely to feel upbeat and stay that way, rather than feeling sluggish from a sugar crash.²

10. Talk to the happy person

You know that person in your life who’s relentlessly happy and always has something positive and reassuring to say? Find them, talk to them, and stop them hoarding happiness like Smaug hoards treasure. And if you need more advice on building positive habits, check out this advice from Conscioused on Habits.