We all know life isn’t actually like the glossy photos you see on Instagram and Facebook every day. People are only posting their best, most perfect selves—and things are always a smidge more messy than that. It’s perfectly normal to feel stress and unhappiness sometimes. But if you notice it happening more and more often, it may be time to re-evaluate and hit the reset button. These quick tips can help you bust out of a rut next time you’re

1. Change your bedtime.

There’s nothing more important than getting enough sleep. And neuroscientist Natalie King, Ph.D., says it’s critical for our brains. “From a neuroscience perspective, sleep is great for the brain because it allows for the things you learned that day to be turned into memories,” she says. “If you’re not able to give your brain time to fully process the actions of the day, how can you make proper decisions for next time, or even recall necessary information during family gatherings or work meetings? Sleep studies have shown that those who only get a minimal amount of sleep per night exhibit decreases in cognition and overall performance.”

2. Sweat it out.

Numerous studies have shown that exercise has a pretty significant mood-enhancing effect, so you know it’s a good idea to get your sweat on when you’re feeling down in the dumps. Yoga, for instance, can help center the mind and boost your body’s detox functions. How? “Yoga does not necessarily ‘detoxify’ the blood directly, but like other exercises, it works to increase activity in your cardiovascular system and thus increase blood flow throughout the body,” says King. “That not only helps detoxify a major organ of the body—your liver—but it also increases blood flow to the brain, which can improve your mood and enhance mood regulation.”

And since yoga also tends to include meditation—which studies have shown can actually change your brain—if you’re not feeling quite on point, a few trips to the studio could help you figure out what’s going on. (Plus, meditation can seriously boost your workout game.) “Overall, our bodies and minds are closely linked,” says King. “When we move through different types of activities like exercise, it can lead to huge physiological and psychological changes. A healthy body leads to a healthy mind, and vice versa.”

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