Why am I in a bad mood? 11 ways to manage mood swings
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the meaning and causes of mood swings, even when it seems like there's no reason. Plus, how to get out of a bad mood with 11 tips to help you manage.
We’ve all been there, maybe just quietly loading the dishwasher or folding laundry, when a bad mood hits out of the blue. It’s like a change in the weather. The day can feel clear and steady, and then all of a sudden, the storm hits, and you’re annoyed at the sound of your own breath.
Interestingly enough, bad moods are rarely random. They’re shaped by subtle shifts in biology, hormones, and daily rhythms. Maybe you remembered an email you didn’t respond to, are suddenly reacting to a night of bad sleep, or just forgot to eat breakfast again. Sometimes the storm has a clear cause, but other times it hits without warning, leaving you asking, “why am I in such a bad mood?”
But here’s the good news: just as the sky eventually clears, a bad mood isn’t permanent. When you begin to notice the small signals that shape your emotional state and try some simple resets—like mindful breathing, movement, or brief pauses—you can redirect the pattern.
Over time, these small choices don’t just lift a negative mood, they help you feel steadier and more grounded every day, so you’re less likely to get in a bad mood in the first place. Let’s dive in.
What are bad moods?
Bad moods can be a natural response to internal and external stimuli and may bring periods of feeling sad, irritable, or simply feeling off. These emotional states can affect thoughts, behaviors, and interactions with others, potentially leading to misunderstandings, decreased productivity, and even a strain in relationships. While everyone experiences bad moods differently, they commonly share triggers such as stress, fatigue, hormonal changes, and environmental factors like challenging work situations or personal relationship issues.
It's important to distinguish between occasional bad moods and persistent mood swings that may hint at deeper underlying issues. For most, a bad mood is a temporary state, often resolved with time or by addressing the immediate cause. However, when bad moods become regular or are accompanied by major swings in emotions, it may be a signal that more attention is needed.
What can cause bad moods?
Physiological factors
Our brain chemistry can significantly impact our mood. Neurotransmitters like serotonin, dopamine, and norepinephrine help regulate feelings of happiness, satisfaction, and wellbeing. Disruptions or imbalances in these chemicals can lead to feelings of sadness, irritability, or general moodiness. Hormonal changes can also influence mood and impact our emotional state.
Psychological triggers
Our thoughts, attitudes, and perceptions about our lives and circumstances can greatly affect our mood. Negative thought patterns, such as pessimism or self-criticism, or even unresolved emotional issues or stressors, like past traumas or current challenges, can contribute to persistent bad moods or mood swings.
Environmental influences
Our environment and daily interactions can also trigger bad moods. A stressful work environment, lack of social support, or even the weather can influence our emotional state.
Common triggers of bad moods
Stress: Constant pressure from work, school, or personal life may lead to chronic stress, affecting our mood. High stress levels may lead to emotional exhaustion and feelings of being overwhelmed.
Poor sleep: Insufficient or disrupted sleep can significantly impact our ability to regulate emotions, potentially leading to irritability and moodiness.
Overworking: Too much time working may deplete our mental resources and worsen our mood.
Hunger: Low blood sugar levels might cause irritability and anger, sometimes referred to as being "hangry."
News consumption: Regular exposure to negative news may increase feelings of sadness, anxiety, and helplessness.
Weather: Seasonal changes, especially lack of sunlight, may affect our mood potentially through changes in vitamin D levels and circadian rhythms.
Hormonal changes: Fluctuations in hormones, such as those experienced during menstrual cycles, pregnancy, or menopause, might impact mood.
Lack of exercise: Physical activity may boost mood, and not getting exercise may lead to feelings of lethargy and sadness.
External factors: Conflict with loved ones, work-related issues, or significant life changes may trigger negative emotional responses.
Always in a bad mood? How to know when to get more support
Persistent bad moods or struggling to manage mood swings can be a sign of underlying mental health issues, such as depression or anxiety. A mental health professional can provide personalized strategies and support to navigate these challenges effectively. Don’t hesitate to get the support you need when you need it.
How to get out of a bad mood: 11 tips to manage mood swings
Managing bad moods effectively involves a combination of mindfulness, self-care, and sometimes, external support. Experimenting with different approaches can help you find what best suits your needs.
1. Observe your feelings
Acknowledge your emotions without judgment. Recognizing that you're in a bad mood is the first step toward addressing it.
💙 If identifying your feelings is challenging, The Feelings Wheel can help you learn to understand and process your emotions.
2. Journal to let your feelings out
Write down your thoughts and feelings to provide an outlet for expressing what's bothering you, and help you identify patterns or triggers in your moods.
💙 If you’re new to journaling, download Calm’s Mindfulness Journal to get help you started.
3. Try practicing gratitude
List what you're thankful for. Focusing on positive aspects of your life might shift your perspective and lift your mood.
💙 Tune into Tamara Levitt’s Everyday Gratitude session to explore how you can bring more gratitude into your life.
4. Do some deep breathing exercises
Engage in deep breathing or meditation to calm your mind and reduce stress and anxiety, which can improve your mood.
💙 Breathe Into Relaxation is a short practice that may help to release the pressure inside.
5. Spend time outside
Going for a brief walk may release the natural mood lifting chemicals in your body. Spending time in nature can also have a calming effect.
💙 If you can’t make it outside today, listening to a soothing Soundscape like Alpine Meadow is the next best thing.
6. Consciously ground yourself
Use sensory experiences, like holding a piece of ice or smelling a fragrance you enjoy, to bring your focus to the present and away from negative thoughts.
💙 Try some gentle movements to practice Grounding during the Daily Move.
7. Help someone else
Do something kind for another person to boost your mood and provide a sense of purpose and connection.
8. Watch something funny or heartwarming
Find a video or activity that makes you laugh or feel good to lift your spirits. Sometimes just laughing for a short while can improve your mood.
9. Practice self-compassion
Be kind to yourself. Recognize that everyone has challenging days, and it's okay to not always feel okay.
💙 Learn a technique to help you practice being kinder to yourself during our Radical Self-Compassion series.
10. Reach out to a friend
Share your feelings with someone you trust for comfort and a new perspective on your situation.
💙 Learn how to use meditation to support your friendships with our Meaningful Practice for Meaningful Friendship series.
11. Be patient with yourself
Understand that getting out of a bad mood may take time. Allow yourself the space to feel better without rushing.
💙 Find comfort in accepting where you are with Tamara Levitt’s Patience and Time session.
Bad moods FAQs
Why am I in a bad mood for no reason?
It’s confusing to feel irritable or low when nothing obvious has caused it, but bad moods rarely occur on their own. There are usually hidden triggers or underlying reasons at play.
You may be reacting to an unmet need, like a bad night’s sleep, low blood sugar, or lack of movement. Hormonal shifts and subtle environmental changes (like weather or light) can also negatively affect your mood without you realizing it. The cause could even be mental, since unacknowledged stress or emotional fatigue can leak through as negativity. Our brains are wired to scan for threats, so you may feel down even when nothing seems overtly wrong.
Despite the potential cause, the best way forward is to treat your bad mood with gentle curiosity. Try to keep a mood log to identify patterns, invest in self-care basics like hydration, rest, and balanced meals, and allow space for movement and breath.
Small shifts—like pausing to reset or taking time outdoors—can help stabilize your emotions. Even if it feels like you’re in a bad mood for no reason, spotting trends and investing in self-care can help soften those emotions (and might even prevent the bad moods from happening in the first place).
How can I deal with mood swings day-to-day?
Mood swings, like quickly going from calm to cranky or upbeat to irritable, might feel common, and for many people, they are. The issue arises when these shifts occur frequently or intensely, which can signal stress, fatigue, or emotional overwhelm.
You can start to stabilize your baseline by adopting consistent, healthy habits. This means prioritizing regular sleep, balanced meals, and mindful movement. These habits regulate your body and help smooth emotional ups and downs.
Mindfulness in general plays a part, too. Pausing to notice what’s happening before reacting immediately builds awareness, which then gives you more control over your responses when moods shift suddenly. To do this, intentionally create “pause points” throughout the day where you step outside, take intentional breaths, listen to calming music, or write down your feelings.
And you don’t have to do it alone. Connecting with supportive people helps you name your emotions before they escalate. While your mood swings may not disappear entirely, building awareness and care into your daily routine allows you to move through them with more balance.
Why am I in such a bad mood?
A bad mood can be caused by a variety of factors, including stress, lack of sleep, hormonal changes, and even diet, so consider recent events or changes in your life that might be affecting your emotional state. Reflect on your routines, such as sleep patterns, exercise, and interactions with others to find insights into why you might be feeling this way. Sometimes, there might not be a clear reason, which can be normal too, as our emotions can fluctuate with subtle internal or external changes.
Why are my mood swings so bad?
Significant mood swings can be caused by factors like biological influences such as hormonal imbalances and changes in brain chemistry, or external pressures such as stress, relationship issues, or significant life changes. In some cases, underlying mental health conditions, such as bipolar disorder or depression, may also lead to severe mood swings. Assess the patterns and triggers of your mood swings and consider seeking professional advice for a thorough evaluation and appropriate support.
How do you overcome bad moods?
Overcoming bad moods often involves engaging in self-care practices, like ensuring you get enough sleep, eating well, exercising, and finding time for activities that bring you joy. Practicing mindfulness and meditation can help manage stress and reduce the impact of negative emotions. Try talking about your feelings with friends or family, or journaling, to help you process your emotions. If bad moods persist, consult a mental health professional for personalized strategies and support.
Why am I so up and down?
Feeling up and down, or experiencing frequent changes in mood, can be caused by factors including sleep quality, physical activity, hormonal fluctuations, and even changes in the weather or seasons. Emotional responses to life's challenges, such as work stress, relationship difficulties, or personal setbacks, can also contribute to feeling emotionally unstable. If these fluctuations are intense and interfere with daily life, explore these feelings further with the help of a mental health professional.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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