I  was listening to Michael Hyatt and he had these “5 Simple Tricks to Tame Your Mood and Tackle Your Day.” The easiest way to get out of that funk is to change your physiology. It’s surprisingly easy and fast. Here’s a five-step formula.

1. Put on some upbeat music. This can dramatically alter your mood, because of the memories you associate with certain tunes. Research also shows that energetic music ups your energy when you exercise.

2. Stand up and stretch. Here is a 5 minute routine to stretch out the whole body. You can get energized from a short but effective routine like this.

Here is a 5 minute stretch routine.

3.  Take several deep breaths. Oxygenating the blood makes you more alert and awake. Close your eyes and concentrate on breathing. Draw the air deep into your diaphragm (or gut). This is a great way to forget about what has you down or afraid.

4. Get your body in motion. The more vigorous you can move the better. Go for a run, a bicycle ride, or simply a walk—preferably outdoors. This stimulates your blood flow and gets oxygen to your whole body. If you do it long enough, your brain will release endorphins that elevate your mood.

The Happy Mile Walk

5. Focus on the positive. “As a man thinketh in his heart, so is he” (Proverbs 23:7). Think strong, positive thoughts. Affirm what you know to be true. Give thanks for what you have rather than what you don’t. Shift your internal narration to what you get to do rather than what you have to do.

Getting Stuck in the Negative