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Hello everyone and welcome back to English Podcast with Julie. In today's episode, we're going to talk about something that everyone can benefit from: simple ways to boost your mood. Whether you're feeling stressed, tired, or just a little bit down, there are small changes you can make to feel better and more positive every day. And the best part is, these tips are easy, don't cost any money, and can fit right into your everyday life. So let's get started with the five little habits that can help you feel better and bring more joy into your life.

The first habit is smiling more. Now you might be thinking, how can smiling help when I'm feeling bad? But it actually works. Smiling can trick your brain into thinking you're happy even when you're not. When you smile, your brain releases a chemical called dopamine. This is the chemical that makes us feel good. So even if you're not feeling great at the moment, just turning up the corners of your mouth can have a big impact.

Let's try an experiment. Next time you look in the mirror, smile at yourself. It might feel a little strange at first, but trust me, it can really make a difference. You can even try smiling at someone else. If you smile at a stranger, they'll probably smile back, and that makes both of you feel good. And if you need a little extra help to get that smile on your face, watch a funny video online. Maybe it's a cute animal video or a funny clip that makes you laugh. Then share that video with a friend or family member. Not only will it make you smile, but it will make them smile too. It's a simple way to spread happiness.

The second habit is to learn to say no. Saying no is an important skill that can actually improve your mood and your mental health. It's easy to get caught up in the habit of saying yes to everything because we don't want to disappoint others. But if you say yes to everything, you might end up feeling overwhelmed, stressed, or even resentful. It's okay to say no. When you say no, you're setting boundaries, and that helps you protect your time and your energy.

Think of it this way: saying no is not about being rude; it's about respecting yourself and your needs. For example, if a friend asks you to help them with something but you're already busy or need some rest, you can kindly say, "I'm sorry, but I can't today." Or if someone asks you to take on a new project at work and you're already overloaded, you can say, "I wish I could help, but I have other commitments right now." By saying no when you need to, you protect yourself from burnout and stress. You'll feel more in control, and you'll have the time to focus on what really matters to you. And remember, setting boundaries is an act of self-care, not selfishness.

Now let's talk about the third habit: saying yes to new things. This might sound like the opposite of saying no, but saying yes is just as important when it comes to improving your mood. Saying yes opens the door to new experiences, new opportunities, and new challenges that can help you grow as a person. Sometimes we say no because we're scared or worried about what might happen. But the truth is, saying yes to new things can lead to exciting, life-changing experiences.