How to Get out of a Bad Mood Fast

Co-authored by Michael Stern

Last Updated: September 1, 2021 References

Bad moods can be difficult for you and the people around you to deal with. While it is normal to have a range of emotions and not be completely happy all the time, you may want to be able to snap yourself out of a bad mood quickly. The best way to improve mood varies from person to person, but trying a variety of suggested methods can help you find what works for you!

Method 1

Method 1 of 4:

Boosting Your Mood

1
Do something you enjoy. This may sound vague, but that’s partly because different people have such widely divergent interests. The theory is that doing something you enjoy will improve your mood by reducing your stress and distracting you from the bad mood. ^{[1]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} You know your own interests better than anyone, so think about what makes you feel happy and give yourself permission to go and do that thing.
2
Meditate or do another spiritual practice (such as pray). Having a spiritual life often makes people feel happier. Meditation or prayer can give you a break from your current environment and allow you to experience a mental refresher. ^{[2]
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Trustworthy Source
American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source}
- To meditate, find a quiet place to sit comfortably. Take slow, deep breaths. Focus on your breathing and on clearing your mind of other thoughts. Try to picture your bad mood leaving your body with every exhalation.
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3
Read a book or watch a favorite television show. Studies have shown that having vicarious experiences through others (which happens with both reading and watching well-known characters on a favorite TV show) can make you feel happier.^{[3]
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Research source}
4
Find a pleasant distraction. Some people report feeling happier after going shopping, doing chores, or otherwise distracting themselves from the source of their bad mood. ^{[4]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} The benefit of pleasant distraction is both the time away from the environment that was upsetting you and the feeling of getting to spend time on yourself.^{[5]
X
Expert Source

Michael Stern
Life Coach
Expert Interview. 8 July 2020.}
5
Make yourself laugh. Laughing can actually change the chemistry in your body. It can override other feelings such as depression and anger. ^{[6]
X
Trustworthy Source
American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source} Things that can make you laugh may include:
- Talking to a funny friend
- Watching a humorous video or clip from a funny TV show
- Remembering a funny occurrence in your life
- Reading satire or funny articles or comic strips
6
Exercise. There is a strong connection between moderate exercise and mood elevation.^{[7]
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Research source} Most people experience an improved mood within 5 minutes of exercise.^{[8]
X
Trustworthy Source
American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source} There are many different types of exercise, and anything that elevates your heart rate and causes your body to release endorphins may improve your mood. However, consider the following activities for a powerful mood boost:
- Yoga: Yoga combines physicality and mindfulness, so it has the benefits of both exercise and meditation. If you can’t get to a yoga studio, try streaming an internet yoga video.^{[9]
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  Research source}
- Aerobic activity: Aerobic activity such as running, jogging, swimming, or a dance or exercise class can elevate your heart rate and improve your mood.^{[10]
  X
  Trustworthy Source
  American Psychological Association
  Leading scientific and professional organization of licensed psychologists
  Go to source}
7
Allow the bad mood to be. This means don't force yourself to get out of bad mood or, most likely, you will fail. Our level of efficiency(or our best) is different at different times in our life. For example: Your efficiency when you are feeling enthusiastic and when you are feeling down, would not be the same. So don't compare like, 'I did such complex job with a great efficiency that day and now I cannot do such a simple thing, properly". However, you can always do your best as much as your current mood(or state of mind) allows you to do. For example; if your current mood allow you to be 20 percent efficient, at best, then take action at the same level without forcing yourself to perform better. Then you will see how this mental static (bad mood) dissolves naturally, without any effort on your part, all while your efficiency gradually gets better.
8
Dance around to your favorite song. Dancing both gives you a bit of an exercise boost and activates the pleasure centers of your brain.^{[11]
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Research source} Close your office blinds, put on your headphones (or not) and dance to your jam!
9
Eat a healthy meal or snack. Diet has been tied to mood, even beyond feeling angry when hungry (which is quite common). Eating a nutritious diet full of whole foods can make you feel healthier and happier.
- Include whole grains, fruits, vegetables, and protein in your diet.^{[12]
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  Research source} Getting healthy fats can also make you feel full longer.
- Avoid fat-free and overly processed foods. These often lack adequate nutrition and may leave you feeling dissatisfied. ^{[13]
  X
  Trustworthy Source
  Mind
  U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems.
  Go to source}
- Foods containing Omega-3 fatty acids may be of particular help with boosting mood.^{[14]
  X
  Trustworthy Source
  Mind
  U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems.
  Go to source} Some specific foods that fall into this category include leafy greens, avocado, asparagus, walnuts, dark chocolate, and green tea.^{[15]
  X
  Trustworthy Source
  Mind
  U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems.
  Go to source}
10
Eat some high-quality dark chocolate. Feeling like you are indulging in chocolate can ease tension, and the antioxidant properties in dark chocolate may actually make you feel better! Try to limit your consumption to a small portion (one ounce per day); take small bites to make your chocolate escape last longer!
11
Smile. Everyone knows that people smile when they are happy, but did you know that smiling can actually help make you feel happier? Acting happy with good posture and a big smile can actually boost your mood; your thoughts and feelings respond to the action of smiling.^{[16]
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Research source}

Method 2

Method 2 of 4:

Being Social

1
Grab some quick social time with a friend. Spending time with friends in person can be a great way to improve your mood if you are feeling disconnected from others. ^{[17]
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Research source} Go to an early or late lunch, coffee, a movie, or dinner. If going out isn’t in your budget, go for a walk together or visit your local park and sit on the swings and talk.
2
Call a friend on the phone. You may be in a bad mood because you feel isolated.^{[18]
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Research source} Spending time by yourself and only communicating with others through screens can make you feel as though you are alone. Talking on the phone and having a 2-way conversation (particularly with a funny friend!) can improve your mood quickly.
3
Video chat with friends or family. If you can’t get together with someone in person, try video chatting with someone who makes you happy. The video can make you feel as though you are really spending time with someone, and you can have a more engaged conversation than text chat offers.
4
Play a team sport. Try to find a pick-up basketball game or see if your company has a softball team. Playing a team sport can help improve your mood because it gives you an opportunity to socialize with other people while getting exercise.^{[19]
X
Trustworthy Source
American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source}
5
Make regular social plans. Scheduling regular face-to-face time with friends can help you avoid bad moods to begin with. Try building meaningful, recurring social time into your weekly schedule.

Method 3

Method 3 of 4:

Altering Your Environment

1
Take a walk outside. Going for a walk outdoors can improve your mood quickly. It breaks you out of your current environment, which can “shock” your senses into a new mood. It gives you a little exercise, which can improve your mood. ^{[20]
X
Trustworthy Source
American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source} Additionally, being outdoors in nature has been shown to improve people’s moods.^{[21]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Once you are outdoors, try to focus on the nature things: notice any animals, insects, or flowers you don’t normally notice. Observe other people interacting with nature. Watch the surface of a pond ripple. Before you know it, you may have forgotten all about your bad mood.
2
Unplug from social media. Recent studies have shown that moods expressed on social media can be contagious. Reading your friends’ negative statuses could be affecting your mood more than you realize. Additionally, comparing your own life to your perception of acquaintances’ lives based on social media posts can affect your self-esteem negatively.^{[22]
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Research source}
3
Change the lighting. If you are sitting in fluorescent lights, try turning them off and working by a dimmer lamp for a while. If it’s dark where you are, try exposing yourself to brighter light. The change of lighting can help make your environment feel different, which might improve your mood.
- If you are able to, try getting natural light. Open the blinds or, better yet, a window and get some fresh air as well.
4
Listen to music. Your music choice depends on your personal preferences. Some find it soothing to listen to music that matches their emotions (ie: sad music if they feel sad, angry music if they feel angry, etc) and then adjust to happier music as their mood improves.^{[23]
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Research source} Others find that listening to uplifting music when they feel sad can elevate their mood.^{[24]
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Research source} You may wish to try both methods to determine what works best for you.

Method 4

Method 4 of 4:

Addressing Underlying Problems

1
Identify why you are feeling down. You may need to do a little self-assessment to determine why you are in a bad mood.^{[25]
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Research source} Identifying the source of your mood gives you the opportunity to address the problem. Sometimes the answer may be an easy fix (like you feel hungry or lonely), but you may find that there is a bigger reason behind your mood that has no “quick fix.” ^{[26]
X
Expert Source

Michael Stern
Life Coach
Expert Interview. 8 July 2020.}
- If you find that the cause of your bad mood is a bigger problem that you do not feel equipped to deal with, find a therapist who can help you work through your feelings and make long-term changes to your outlook on life.
2
Complete a few items on your to-do list. Many people find themselves in a bad mood when they are overwhelmed with a long list of items to do for work or daily life.^{[27]
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Research source} Getting some items done, even if they just put a small dent in your long list, may make you feel better. Evaluate your list and see if there are one or two items that could be completed quickly. Crossing off these items can make you feel better and may give you the momentum to tackle a larger item.
3
Practice gratitude and positivity. Reflect on your day or your week and think about (or better yet, write down) the good things that happened.^{[28]
X
Expert Source

Michael Stern
Life Coach
Expert Interview. 8 July 2020.} Focusing on the positive aspects of your life and acknowledging your gratitude for the gifts of people and things in your life can make you feel happier.^{[29]
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Research source}

Expert Q&A
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Question

How do you snap yourself out of a bad mood?

Michael Stern
Life Coach
Michael Stern is a life coach and the owner of Integral Alignment, a coaching and training business focused on a holistic approach to optimizing one's health, work, love, play, and spirituality. Michael began his professional training in 2011 as an Integral Spiritual Mentor through One Spirit Learning Alliance, and has been certified as both a hatha yoga instructor and an Emotional Intelligence Coach through GolemanEI. In addition to his private 1:1 and groupwork, he has hosted workshops with thought leaders such as Frederic Laloux, Charles Eisenstein, and Thomas Hübl. Michael holds a BA in Spanish Language from Vanderbilt University and lives in Portland, Maine.

Michael Stern

Life Coach

Expert Answer

Support wikiHow by unlocking this expert answer.

Try taking a recovery break. Spend a few minutes doing a quick mindfulness exercise. Do some deep breathing, listen to some music, take a walk, or stretch.
Question

How can I remind myself to take wellness breaks during a busy day?

Michael Stern
Life Coach
Michael Stern is a life coach and the owner of Integral Alignment, a coaching and training business focused on a holistic approach to optimizing one's health, work, love, play, and spirituality. Michael began his professional training in 2011 as an Integral Spiritual Mentor through One Spirit Learning Alliance, and has been certified as both a hatha yoga instructor and an Emotional Intelligence Coach through GolemanEI. In addition to his private 1:1 and groupwork, he has hosted workshops with thought leaders such as Frederic Laloux, Charles Eisenstein, and Thomas Hübl. Michael holds a BA in Spanish Language from Vanderbilt University and lives in Portland, Maine.

Michael Stern

Life Coach

Expert Answer

Support wikiHow by unlocking this expert answer.

Just set alarms on your phone to go off at normal intervals throughout the day. Every time the alarm goes off, complete your wellness break.
Question

Why am I in such a bad mood all the time?

Michael Stern
Life Coach
Michael Stern is a life coach and the owner of Integral Alignment, a coaching and training business focused on a holistic approach to optimizing one's health, work, love, play, and spirituality. Michael began his professional training in 2011 as an Integral Spiritual Mentor through One Spirit Learning Alliance, and has been certified as both a hatha yoga instructor and an Emotional Intelligence Coach through GolemanEI. In addition to his private 1:1 and groupwork, he has hosted workshops with thought leaders such as Frederic Laloux, Charles Eisenstein, and Thomas Hübl. Michael holds a BA in Spanish Language from Vanderbilt University and lives in Portland, Maine.

Michael Stern

Life Coach

Expert Answer

Support wikiHow by unlocking this expert answer.

Do a little self-reflection. Try analyzing every category in your life on a scale from 1-10, with 1 being totally frustrated and 10 being completely content. Rank your relationships, work life, finances, and everything else. This way, you can figure out where the source of your frustration lies.