How to get out of a bad mood: 8 tips to lift your spirits
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Wondering why you're in a bad mood? Explore the causes of mood swings and how to get out of a bad mood with 8 tips to lift your spirits and enhance your wellbeing.
Feeling down, grumpy, or just not quite yourself is something everyone experiences from time to time. It's a normal part of being human. Whether you're feeling a bit blue or just need a little emotional boost, understanding the factors influencing your mood can help you find your way back to a brighter, more positive state of mind.
Why am I in a bad mood?
Bad moods can be triggered by a variety of things, including stress from work, not getting enough sleep, and even eating foods that don’t support a positive mood, like too much sugar. It’s normal to experience these emotional dips when you’re triggered, as they’re your body’s way of sending you a signal that something is off balance.
Stress: Whether it's due to work, relationships, or personal challenges, stress is one of the most common causes of a bad mood and can significantly affect how you feel.
Insufficient sleep: Sleep is crucial for your brain to rest and recharge. When you don't get enough, it can throw your mood off balance, leading to feelings of irritability, tiredness, and general negativity.
Nutritional imbalances: Your body needs the right nutrients to maintain a good mood. Eating too much junk food or not getting enough essential nutrients can leave you feeling sluggish or moody.
External factors: Sometimes, things we have no control over, like the news, social media, or even the weather, can impact how you feel.
Physical health: Your physical health is closely linked to your emotional state. If you're feeling unwell or if you're not getting regular exercise, it can contribute to a negative mood.
Personal expectations: Setting unrealistic goals or being too hard on yourself can lead to feelings of failure or disappointment, which can affect your mood.
Lack of personal time: In a world that's always connected, finding time for yourself can be challenging. Without personal time to relax and do things you enjoy, you might find yourself feeling more stressed and less happy.
8 tips to get out of a bad mood
1. Take a warm, relaxing bath to reset your mood
The warmth of the water may relax your muscles and ease tension while also providing comfort. Epsom salts or aromatic essential oils can help enhance the experience and soothe both your body and mind.
💙 Add music to your bath routine, like the Good Mood Reggae Mix, to help lift your spirits.
2. Watch something funny and laugh your troubles away
Laughter is a powerful, natural mood booster as it encourages your brain to release feel-good chemicals. Watching a comedy show, funny videos, or even trying laughing yoga can provide a quick and effective way to brighten your mood.
💙 Channel your inner child by Working Out the Wiggles in this Daily Move guided exercise with Mel Mah.
3. Declutter a small space to reduce anxiety
A cluttered environment can contribute to a cluttered mind, leading to feelings of anxiety and overwhelm. By cleaning up and organizing a space in your home, you not only improve your surroundings but also create a sense of control and accomplishment.
4. Enhance your mood through aromatherapy
Scents are thought to have a direct pathway to the brain's emotional center. Using essential oils or scented candles with fragrances like lavender, citrus, or peppermint can positively affect your mood, making you feel more relaxed or energized.
5. Listen to music to get upbeat
Music has a profound impact on our emotions. Playing music that you love or that has an upbeat or soothing tone can shift your focus away from negative thoughts and soften your mood.
💙 Press play on Calm’s Afternoon Pick-Me-Up playlist to say goodbye to a slump in your mood.
6. Change your environment to change your mindset
Whether it's stepping outside for a walk, driving to a new place for the day, or just moving to a different room in your home, a new setting can provide a fresh perspective and distract you from the causes of your bad mood.
7. Perform random acts of kindness to enhance your sense of wellbeing
Doing something nice for someone else not only benefits them but can also boost your own mood. Acts of kindness are linked to increased feelings of wellbeing. Even small gestures, like a compliment or a helpful act, can make you feel more connected and positive.
💙 Develop a sense of love and kindness toward yourself and others with help from Tamara Levitt’s Loving-Kindness meditation.
8. Practice mindfulness or meditation to find peace and clarity
Engaging in mindfulness or meditation can help you stay present and reduce the impact of negative thoughts or feelings. These practices focus on breathing and awareness, helping to calm the mind and body.
💙 Try A Heart Less Heavy, a guided meditation to help you breathe through intense emotions and a heightened mood.
What causes mood swings? 8 factors that contribute
Whether it's making lifestyle adjustments, seeking professional help, or simply becoming more aware of your emotional triggers, when we understand the factors that contribute to mood swings, we’re better equipped to recognize patterns and take steps to address them in our own moods.
1. Hormonal changes: Hormones are powerful chemicals that influence a wide range of bodily functions, including mood. Fluctuations in your hormone levels — such as during puberty, menstruation, pregnancy, or menopause — can lead to significant mood swings.
2. Neurological imbalances: Your brain uses a complex system of chemicals called neurotransmitters to communicate. Sometimes, if there's an imbalance in these chemicals, like serotonin or dopamine, it can lead to changes in your mood.
3. Lifestyle factors: A lack of exercise, poor diet, insufficient sleep, and not spending enough time doing activities you enjoy can all contribute to mood swings.
4. Stress and anxiety: When your body is in a constant state of alert, it can be difficult to maintain a stable mood. Chronic stress and ongoing anxiety can wear down your body and mind, leading to mood swings.
5. Medical conditions: Certain medical conditions, such as thyroid disorders, can affect your mood. It's important to rule out or address these conditions with the help of healthcare professionals.
6. Substance use: Alcohol and drugs can have a significant impact on your mood. While they may seem to improve mood in the short term, they can lead to mood swings and exacerbate mood disorders over time.
7. Environmental factors: Your surroundings and the environment you live in can influence your mood. For example, a lack of sunlight during the winter months can lead to a form of depression known as seasonal affective disorder (SAD).
8. Psychological factors: Personal experiences, past trauma, and current life situations can all influence your mood. Psychological factors are like the storylines of your life, shaping how you feel and react to situations.
How to get out of a bad mood FAQs
How can I improve my mood when I feel it starting to dip?
If you notice your mood beginning to decline, you can take simple, effective steps to counter it. Engage in activities you enjoy, whether it's listening to music, going for a walk, or calling a friend. Practicing mindfulness or taking a few deep breaths can also help center your emotions, giving you a moment to regroup before moving forward with your day.
How does social interaction affect our mood?
Social interaction plays an important role in our emotional wellbeing. Engaging with friends, family, or even pets can provide support, reduce feelings of loneliness, and boost your mood. Similar to the way plants thrive in the right environment, people need social connections to flourish.
What role does sleep play in preventing bad moods, and how can I improve my sleep quality?
Sleep is vital for mood regulation. Lack of sleep can lead to irritability and stress, while quality sleep can enhance wellbeing. To improve your sleep, establish a regular sleep schedule, create a relaxing bedtime routine, and make your sleeping environment comfortable. These steps will allow your body and mind to prepare for rest effectively.
How do I differentiate between a temporary bad mood and more serious mental health issues?
A temporary bad mood typically resolves on its own or can be improved with simple strategies. However, if your mood affects your daily life, lasts for an extended period of time, or is accompanied by feelings of hopelessness or disinterest in activities you usually enjoy, it may be a sign of a more serious mental health issue, and professional advice and treatment may be necessary.
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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