How to Get Out of a Bad Mood Quickly

A bad mood will make it difficult for you and everyone around you to deal with it. While it’s normal to have mixed emotions and not feel completely happy all the time, you should try to put an end to your bad mood quickly. The best way to improve mood varies from person to person, but following a few of the different methods suggested can help you determine the one that works best for you!

Table of Contents

Improve mood

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Do what you love. It sounds a bit vague, but this is partly because everyone has a different taste. In theory, when you do what you love, you can improve your mood by reducing your stress and making yourself stop thinking about your unhappy feelings. ^{[1] X Research Source} You know your hobbies better than anyone else, so you should think about what makes you happy and allow yourself to do those things.

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Meditate or do other mental activity (such as prayer). Having a spiritual life often makes people happier. Meditation or prayer will help you detach yourself from your current environment and help you get back on your feet. ^{[2] X Trusted Sources American Psychpogical Association Go to Source}

To meditate, sit in a comfortable position in a quiet place. Breathe deeply, slowly. Focus on your breathing and clear your mind of all thoughts. Try to imagine that the bad mood is slowly leaving your body with each exhale.

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Read a book or watch your favorite TV show. Many studies have shown that vicarious experiences through other people (which happen while reading or watching celebrities on TV shows) can make you happier. ^{[3] X Trusted Source Science Direct Go to Source}

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Look for pleasant distractions. Many people report feeling happier after shopping, doing housework, or distracting themselves from the source of their bad mood. ^{[4] X Source of Research} The benefit of a pleasant distraction is that it gives you the time you need to get away from the environment that’s bothering you and makes you feel like you’re spending your time. time for yourself.

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Make yourself laugh. Laughter changes the chemistry of the body. It will replace other emotions like boredom or anger. ^{[5] X Trusted Source American Psychpogical Association Go to source} Methods that can help you laugh include:

Chat with a funny friend
Watch a comedy or short clip from a TV show
Remembering funny experiences in life
Read satire or funny articles or comics

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Do exercise. Moderate exercise is strongly associated with improved mood. ^{[6] X Research Source} Most people feel this when they exercise for 5 minutes. ^{[7] X Trusted Source American Psychpogical Association Go to the source} There are many different types of exercise, and any activity that boosts your heart rate and causes your body to release endorphins will improve your mood. Friend. However, you should consider doing the following activity to strongly increase positive emotions:

Yoga: Yoga is a combination of physical activity and mindfulness, so it offers the benefits of exercise and meditation. If you can’t go to a yoga studio, you can watch yoga video tutorials online. ^{[8] X Research Sources}
Aerobic activity: Aerobic activity like brisk walking, jogging, swimming, dancing, or taking a fitness class can help raise your heart rate and improve your mood. ^{[9] X Trusted Source American Psychpogical Association Go to Source}

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Allow yourself to experience a bad mood. This means don’t force yourself to get out of it, or you’ll most likely fail. Our performance (or our best ability) will vary at different times in our lives. For example, your performance when you’re feeling energized and when you’re upset is completely different. So don’t make comparisons like, “That day, I completed a complex task so efficiently, and now I can’t do such a simple task”. However, you can always do the best that your current mood (or current state of mind) allows. For example; If your current state of mind allows you to be 20% of the time performing at your best, you should act to the same extent without forcing yourself to try to perform better. You will then notice that even though you don’t have to put in the effort, your current mental state (bad mood) will naturally dissipate as your performance gradually increases.

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Dance to your favorite music. Dancing gives you some of the benefits of exercise and activates the pleasure centers of your brain. ^{[10] X Research Source} Pull the office curtains, use headphones (or not) and dance to your favorite music!

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Healthy eating. Diet is closely related to mood and is not limited to feeling angry when hungry (which is quite common). A diet rich in whole foods will help you feel healthier and happier.

Add whole grains, fruits, vegetables, and protein to your diet. ^{[11] X Research Source} Consuming healthy fats will also keep you fuller for longer.
Avoid fat-free and processed foods. They often lack essential nutrients and can leave you feeling unsatisfied. ^{[12] X Research Source}
Anti-inflammatory foods and varieties containing Omega-3 fatty acids will contribute to improving mood. ^{[13] X Research Sources} Some specific foods of this type include green leafy vegetables, avocados, asparagus, walnuts, dark chocolate, and green tea. ^{[14] X Research Source}

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Eat quality dark chocolate. The feeling of enjoying chocolate can relieve stress, and the antioxidant properties of dark chocolate can actually make you feel better! You should try to consume only small amounts (about 30g per day); Bite into small pieces of chocolate so you can enjoy this wonderful feeling longer! ^{[15] X Research Source}

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Smile. Everyone knows that people smile when they’re happy, but did you know smiling can actually make you happier? Acting like you’re having fun through good posture and a big smile on your face will help improve your mood; Your thoughts and feelings will react to the act of smiling. ^{[16] X Research Source}

Immerse yourself in society

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Spend time socializing with friends. Hanging out with friends is a great way to boost your mood when you’re feeling like you’re losing touch with them. ^{[17] X Research Source} You can go to lunch, have coffee, go to the movies, or go out to dinner with friends. If you don’t have money to go out, you can go for a walk with friends or go to the park near your house, sit on the swing and chat with each other.

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Make a phone call to your friends. Maybe your bad mood is because you feel isolated. ^{[18] X Research Source} Being alone and communicating with others through a computer screen can make you feel lonely. Talking on the phone with other people (especially with a funny friend!) will improve your mood quickly.

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Video chat (video chat) with friends or family. If you can’t meet someone in person, you can video chat with someone who makes you happy. Video will help you feel as if you are actually meeting the person, and this method will help you focus on the conversation rather than texting.

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Participate in team sports. Try searching for a volleyball team or find out if your company has one. Participating in a team sport will improve your mood because it gives you the opportunity to both socialize with others and get some exercise. ^{[19] X Trusted Source American Psychpogical Association Go to Source}

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Make a plan to socialize on a regular basis. A plan to meet your friends face-to-face regularly will help get you out of a bad mood. Try including a meaningful, recurring social interaction plan into your schedule.

Change the living environment

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Go for a walk outdoors. Going for a walk outdoors will help improve your mood quickly. It gives you an opportunity to get out of your current environment, and this will “stimulate” a new state in your senses. It gives you time to exercise and this will improve your mood. ^{[20] X Trusted Source American Psychpogical Association Go to the source} In addition, being in nature has also been shown to improve mood. ^{[21] X Research Source}

Once you’re out of the house, focus on nature: notice animals, insects, or flowers that you wouldn’t normally see. Observe other people’s interactions with nature. Watch the water ripple. You will completely forget all your bad feelings before you know it.

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Stop using social media. Recent research has shown that moods expressed on social media are contagious. Your friends’ negative status lines will affect your mood more than you think. Also, comparing your own life to what other people think about their lives based on their posts will have a negative impact on your self-esteem. ^{[22] X Research Source}

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Change brightness. If you’re sitting under fluorescent lights, it’s a good idea to turn off the lights and work in dim light for a while. If your surroundings are quite dark, you can turn on the light. Changing brightness will help change the environment, thereby helping to improve your mood.

If possible, look for natural light. Open the curtains, or best of all, open the windows and enjoy the fresh air.

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Listening to music. ^{[23] X Research Source} The type of music you choose depends on your preferences. Some people find it more comfortable to listen to music that matches their emotions (e.g. sad music when they are sad, strong music when they are angry, etc.) when their mood has improved. ^{[24] X Research Sources} Others have found that listening to uplifting music when they are sad improves their mood. ^{[25] X Research Source} You can try both methods to determine what works best for you.

Solve potential problems

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Identify the reason for your sadness. You should do a self-assessment to determine the reason for your unhappiness. ^{[26] X Research Sources} Understanding the origins of mood formation will provide you with the opportunity to solve problems. Sometimes your answers will help you quickly correct the situation (such as feeling hungry or lonely), but you may also find a bigger reason behind your mood. can’t be “quickly processed”.

If you realize that the cause of your unhappiness has to do with a big problem that you are incapable of dealing with, a therapist will help you process your emotions and make changes. permanent in your outlook on life.

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Complete a few tasks on your to-do list. Many people feel that their mood takes a turn when they are stuck with a long list of tasks that need to be done at work or in everyday life. ^{[27] X Research Resources} Completing a few things, even if they are just a small aspect of the list, will make you happier. Evaluate the list and find out if you can quickly complete a task or two. Crossing them off the list will make you feel better and motivate you to tackle bigger things.

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Express gratitude and positivity. Look back on your day or week and think (or preferably write down) the good thing that happened to you. Focusing on the positive aspects of your life and realizing your gratitude for the gifts of nature will make you happier. ^{[28] X Research Sources}

Advice

Count the goodness you have. Perhaps you have a lot of wonderful things in your life that make you feel grateful.
Take a shower or soak in the tub. Adjust the hot or cold water temperature to your preference, but this should only be viewed as a means of temporary relief.
Think of something funny! Humor can improve your mood.
Take a nap during the day. When you’re tired, it’s easy to become irritable.
Pets have been scientifically proven to help people feel better about themselves. You should cuddle a dog or cat.
Thinking about the bright future.
Cats can give you a quick mood boost. Just looking into a cat’s eyes will make you feel relaxed and happy.

Steps

Improve mood

Immerse yourself in society

Change the living environment

Solve potential problems

Advice

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