The difference between a happy woman and one who’s often down in the dumps is her approach to problem solving, says Maryann Troiani, co-author of Spontaneous Optimism. When confronted by adversity, “you have to escape the rut of looking at your problems as intractable or overwhelming.” But how? Try these five techniques to help you flip that frown upside down:

If You Can’t Say Something Nice… Say Something Nice Anyway!

Acting upbeat (smiling and cheerfully greeting all you meet, remarking on every positive thing you notice) improves not just your mood, but might also boost your bank account! “We studied executives and found the most successful people gave an average of three compliments a day,” says Troiani, while “the unsuccessful people gave none.”

Playing Pollyanna improves your emotional state in several ways, adds Troiani: Forcing yourself to acknowledge what’s good and beautiful “trains you to see all the positive things” in your environment. Also, when you make other people feel good about themselves, they’re more likely to reflect good vibes back your way.

Write Away Sagging Self-Esteem

Prop yourself up by writing down everything you’ve accomplished and achieved in, say, the past 12 months — from handling a surly salesperson with dignity to sticking to a challenging diet. When you see all your successes as one impressive collection, your confidence will soar.

Pray

Praying can change brain chemistry to help alleviate mild to moderate depression, says Jim Giordano, Ph.D., vice president of basic science research and the mind-healing program at the Samueli Institute in Alexandria, Va. The nature of your prayer doesn’t matter. The key to making prayer effective is a strong belief in “the transcendent,” or a power that can change your life for the better — that’s what elevates your emotions, says Giordano.

Get a Runner’s High

When Duke University researchers compared the impact of an antidepressant and aerobic exercise on people with major depression, roughly equal numbers (from slightly less than half to more than half) improved after four months. But a follow-up six months after the study ended revealed that the people who continued exercising were more likely to be partially or fully recovered than those who just took drugs. Vigorous exercise releases chemicals such as dopamine, oxytocin and endorphins “which make us feel good,” explains Giordano. Shoot for a brisk 30-minute walk or jog at least several times a week.

Think Small

Overwhelmed by the enormity of all you have to cope with? Consider cleaning out your car or organizing the hall closet. Knocking off one manageable task can bestow the sense of mastery and control you need to tackle big issues, explains Troiani. Cleaning not only helps dispel anxiety and nervousness, but looking at a pretty environment you created is miracle mood food!