Every now and then, you’ll have one of those days in which not just one little mistake or upset occurs, but another, then another, then (argh!) another. Most days, we find ourselves able to roll with the punches but on those days we feel more like a punching bag.

There are some quick emotional fixes that promise to turn those days around, of course, but not all of them are particularly helpful or healthful. Rather than relying on a “medicinal” hit of chocolate or glass of wine, there’s a collection of handy tricks guaranteed to lift your spirits and get you back to a sense of equilibrium.

The nostalgic nose

Imagine, as a child, the aroma of a fresh, crunchy apple as you bite into it and the feel of the sweet-smelling juice as it trickles down your chin. What about childhood memories of warm sand between your toes and the fresh, salty smell of the ocean? Or the toasty, tantalising aroma of freshly baked bread from the oven?

Nostalgic smells from childhood can transport you back there. At the Smell and Taste Treatment and Research Foundation in America, Dr Alan Hirsch says smell is different from our other senses. “This adds credence to smell’s connection to emotion and explains olfactory-evoked nostalgia — such as cut grass,” he says.

Early childhood smells can tap into your emotional consciousness, leaving lasting memories. You might find it’s not so much the actual smell but the memories evoked by the scent. So, if you’re feeling blue, take a moment to think back to your childhood and recapture those wonderful aromas. Seek out those scents and see how they can raise your mood.

Get connected

Do you have others to turn to when you are feeling blue? Developing positive people connections is important, as it can help you when the chips are down. It has been shown that those who have positive support networks are more emotionally resilient during a crisis, says Dr Rachel Upperton, a psychologist specialising in stress, anxiety and depression. “Having emotional support from those who care about you can lift your spirits and gives you a sense of connectedness to the rest of the world,” she says.

There are countless ways you can connect with others through friends, family, sporting groups and community groups. If you have a little time on your hands, another positive way to reach out to others is to volunteer. Tapping into your altruistic side not only helps others in need but has been proven to help those who are feeling depressed, says Dr Upperton. “Stepping outside your inner self and making a contribution to others in need can distract you from your own problems, and it promotes a feeling of self worth,” she says. By volunteering, you’ll also have the opportunity to share your skills and talents with others in need, try something new and keep your mind and body active.