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This article was co-written by Rebecca Kason, PsyD. Rebecca Kason is a licensed clinical psychologist practicing in New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive behavioral therapy. Kason treats patients with mood disorders, behavioral disorders, communication difficulties, family conflicts, anxiety, depression, and phobias. She holds a bachelor’s degree in psychology from the University of Delaware, a master’s degree in applied psychology, and a doctorate in clinical psychology from Long Island University. Kason completed an APA-certified internship at the Mount Sinai Services health system. She is a member of the American Psychological Association and the Association for Cognitive and Behavioral Therapy.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,460 times.
When you’re in a bad mood, you may feel as if you’ll never get rid of the feeling. Fortunately, your thoughts have quite a bit of control over your mood. In fact, they have so much power over your mood that they can affect your physical health. [1] X Research Source Your brain processes between 50,000 and 60,000 thoughts per day. [2] X Research Resources Use those thoughts to change your perception and cheer up.
Steps
Change Your Perception
- Try to focus your thoughts on the things that you can change or influence. This can remind you that you are in control of your own situation and happiness.
- For example, if you’re grieving a recent breakup, you need to remind yourself that even though the end of the relationship was painful, you’ve learned a lot about yourself over the years.
- Gratitude gives you appreciation and optimism. Studies have shown that gratitude improves your health as well as your personal relationships. [7] X Research Sources
- Studies have also shown that gratitude can make you more optimistic about the future and improve your outlook on life. [8] X Research Sources
- Playing with your pet not only makes you happy, but it also strengthens the bond between you and your pet.
Create a Fun Environment
- If you’re at work and in a bad mood, you can bring a few items from home to help you feel more comfortable. It could be some photos or some room spray scent. You can even bring your favorite tea as a warm, soothing treat that reminds you of your home.
- Researchers are uncertain about the reasons for the effectiveness of essential oils as well as aromatherapy. However, they believe that receptors in your nose stimulate the parts of your brain that control emotions and memories. [12] X Research Source
- You may find that rearranging things so they work better makes you happy.
- Try to balance some cheerful colors. For example, you can use yellow and orange stripes to make a room more energetic and welcoming. [16] X Research Source
Change Your Lifestyle
- For example, if you have been sitting at your desk or the couch all day, your mood will not be good because your body needs some physical activity. Get up, go for a walk, and enjoy the change in your lifestyle.
- Don’t wait for a perfect day or beautiful weather to get outdoors. Bring an umbrella and go for a walk in the rain. Just being outside is enough to cheer you up.
- For example, if you take your dog for a walk, extend the walk and let yourself enjoy the outdoors. Or, you could call up a few friends and play an unscheduled basketball game together.
- If you can’t find the time to watch something or talk to someone, just practice smiling when you can.
Advice
- Everyone is in a bad mood at one time or another. Remind yourself that things will get better soon.
- Try to open up to those who offer to help you. Don’t shy away from hugs and other comforting gestures, unless they make you sadder.
- Learning to be optimistic is a great way to ensure a long-lasting happy mood.
- Share your problem with someone close.
- Breathe deeply to calm down.
- Think of good memories.
Warning
- Make sure that whatever method you use to cheer yourself up won’t turn into an escape or an addiction.
- If your bad mood or negative thoughts persist for a long time, see your doctor. This could be a sign of depression. Clinical depression can be treated with medication, but can also lead to serious consequences if left untreated.
This article was co-written by Rebecca Kason, PsyD. Rebecca Kason is a licensed clinical psychologist practicing in New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive behavioral therapy. Kason treats patients with mood disorders, behavioral disorders, communication difficulties, family conflicts, anxiety, depression, and phobias. She holds a bachelor’s degree in psychology from the University of Delaware, a master’s degree in applied psychology, and a doctorate in clinical psychology from Long Island University. Kason completed an APA-certified internship at the Mount Sinai Services health system. She is a member of the American Psychological Association and the Association for Cognitive and Behavioral Therapy.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,460 times.
When you’re in a bad mood, you may feel as if you’ll never get rid of the feeling. Fortunately, your thoughts have quite a bit of control over your mood. In fact, they have so much power over your mood that they can affect your physical health. [1] X Research Source Your brain processes between 50,000 and 60,000 thoughts per day. [2] X Research Resources Use those thoughts to change your perception and cheer up.
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