Silence toxic self-talk
When your boss called on you at the big meeting this morning and you mangled your answer, did you replay the scene in your mind for the rest of the day? If so, you probably have a habit of ruminating on your shortcomings-as do most women, says Susan Nolen- Hoeksema, Ph.D., author of Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life. "My research shows that thinking about your mistakes obsessively drags you down and gives you an increasingly negative disposition. One problem leads to another and then another, and all of a sudden it seems as if your whole life is a mess," says Nolen-Hoeksema. "Over time, this pattern makes you vulnerable to depression and anxiety." But it's easier than it seems to break the cycle. Do something active and you'll be forced to refocus: Go for a jog, pop in one of your favorite Pilates DVDs, or clean out those cabinets you've been neglecting. After you've cleared your mind, take a small step toward easing your concern, rather than dwelling on it. Still thinking about your morning goof-up at the office? Send a short e-mail to your boss with a correction. Worried about a rattle in your car or the state of your savings account? Make an appointment with a mechanic or a financial advisor. Just one small action can pop the bubble of worry surrounding you.

Move it!
Although it's been proven time and again that working out lifts your mood, builds muscle, bolsters metabolism, and improves sleep quality, we often let our gym time slide. If a tight schedule is keeping you from lacing up your sneaks, keep this in mind: A study from Northern Arizona University found that energy levels, fatigue, and mood improved after just 10 minutes of moderate exercise. After 20, the effects were even greater. This means just two or three short bouts of exercise each day are enough to improve your attitude. A good way to squeeze them in? Start walking every day, says Cedric X. Bryant, Ph.D., chief science officer for the American Council on Exercise. If you know you won't go out on your own, form a walking group with colleagues and take two 10-minute breaks during the day to stroll around the building. Talk with friends while walking or jogging instead of over meals, or walk your dog a few extra blocks. Bonus: Your interactions with others will increase, which will give your mood a double boost.