Do you ever have those days where you just don’t feel motivated to do anything? You’re not alone. In fact, according to this study, mood disorders account for the majority of cases of work disability. If your mood is affecting your productivity, here are four things you can do to combat it:

Get Moving: Exercise has been shown to be an effective way to combat negative moods. Do you know that doing 20 minutes of exercise is enough to improve your mood? So if you’re feeling down, try going for a walk or hitting the gym.

Eat Well: Eating healthy foods is another great way to boost mood. According to this article from Harvard Health blog, about 90% of serotonin receptors are located in the gut. So, eating healthy food will help you to reduce depression or mood swings. There are many great food choices you can take such as Mediteranian diet. Avoid food that trigger inflammation or allergies. Seafood, organic meat/poultry, leafy greens, cruciferous vegetables, and fresh fruits are categorized as antidepressant foods according to this study, since they are loaded with 12 antidepressant nutrients such as folate, iron, magnesium, EPA and DHA, potassium, selenium, thiamin, zinc, and various vitamins.

Get More Sleep : Sleep is important for mood regulation. People who got less than six hours of sleep per night were 20% more likely to be depressed compared with those who slept seven or eight hours each night. Try to go to bed early when you feel overwhelmed by negative moods again.

Manage Stress: Stress can also wreak havoc on mood. In fact, one study found that stress was a major predictor of mood swings. So if you’re feeling moody, try taking some time for yourself to relax and de-stress. Maybe take a hot bath, read your favorite book, or listen to calming music.

Do Positive Self Talk : Negative moods are often the result of negative thinking. One study found that participants who engaged in positive self-talk were less likely to experience mood swings than those who didn’t engage in this behavior at all. So if you’re feeling moody, try saying some kind of affirmation like “I am strong” or “I can do this.”

Get Outside: Spending time outdoors can help combat mood swings. You only need to spend at least 20 minutes outside every day to be happier and have higher life satisfaction scores, according to this study. Take a walk around the block, going to the park with a friend or family, or jog in the morning. It’s easy, fun, and beneficial for you.

Consult with your doctor or psychiatrist to find out the root cause of your mood disorders. You cannot defeat your enemy without sufficient information. Be open and honest about it and see what treatment options that are available for you. Seeking professional help is the best decision you can make for yourself.