You know when a wave of unhappiness just washes over you? I am here to tell you three quick and easy ways to snap out of it.

It is incredibly easy to stay in the low mood, but the more you ruminate, the more you get stuck. This intensifies and prolongs any sadness or depression that may be there.

Why get out of rut?

Making actionable progress can be hard - especially when you do not feel like it. Often, people struggle to get out of their low mood because they give into the small habits that may offer short-term release, but will likely exacerbate the low mood over time. Here are a few reasons why you should get out of the rut:

• You will have more energy

• You will feel generally happier

• You will be able to see life more clearly

Now, do not worry, I won't be telling you to "think more positive thoughts"! I am going to give you some actionable steps, and I promise you, if you follow these, you will feel better in no time.

Step 1: Get up and tell yourself to STOP

Using an active approach has been proven to have good effect on low mood.

When you notice yourself sliding down a slippery slope of overthinking, and the low mood sneaking up on you, try placing a firm hand out in front of you and say: "STOP!". Follow this with a a physical movement, i.e., standing up, so that you are physically moving yourself away from whatever position you were in before.

If you are able to, change activity for a while, Maybe go for a walk around the room, or go outside for some fresh air.

Physically moving your body will enable a shift in your mind - which may otherwise be very difficult when low mood is making itself too comfortable.

Step 2: Ask yourself: What I would do when I am at my best?

Now, when you are in the middle of a low mood episode, you cannot expect yourself to be doing what you would normally be doing at your best. However, allow yourself some time, and then ask yourself: "What would I do if I was at my best?". And then try to do a version of that - to redirect your focus from what you were doing before.

The answer might be, "get up and have a shower", "call my friend", "put on some music and dance around in my underwear", "stretch for 7 minutes", "go for a walk outside", "touch the grass", etc.

If you suffer from low mood, I suggest keeping a little note on your phone of things you do when you are at your best. Write them down when you are having a good day, and then you can use them if you are struggling one day.

Step 3: Practice gratitude

I am a huge fan and believer in this. It has gotten me out of heartbreaks, eating disorder relapses, and has helped me feel happier on a day-to-day basis.

Practicing gratitude is as simple as writing down (or saying out loud if you do not have acces to writing) three things you are grateful for every day.

Don't worry, it does not have to be anything extraordinary. It can literally be anything (i.e., the touch of your pillow case against your cheek, the smell of rain, your best friend, a new bracelet).

Step 1 and 2 are incredibly powerful at getting you to snap out of low mood in the moment. Step 3 will train your brain to search for the positive things in your life, which will have an impact both short- and long-term.