How to Get out of a Bad Mood Fast

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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

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  1. 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] 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. 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]
    • 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. 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]
  4. Some people report feeling happier after going shopping, doing chores, or otherwise distracting themselves from the source of their bad mood. [4] 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]
  5. Laughing can actually change the chemistry in your body. It can override other feelings such as depression and anger. [6] 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. There is a strong connection between moderate exercise and mood elevation. [7] Most people experience an improved mood within 5 minutes of exercise. [8] 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]
    • 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]
  7. 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. Dancing both gives you a bit of an exercise boost and activates the pleasure centers of your brain. [11] Close your office blinds, put on your headphones (or not) and dance to your jam!
  9. 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] 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]
    • Foods containing Omega-3 fatty acids may be of particular help with boosting mood. [14] Some specific foods that fall into this category include leafy greens, avocado, asparagus, walnuts, dark chocolate, and green tea. [15]
  10. 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. 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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Method 2
Method 2 of 4:

Being Social

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  1. Spending time with friends in person can be a great way to improve your mood if you are feeling disconnected from others. [17] 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. You may be in a bad mood because you feel isolated. [18] 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. 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. 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]
  5. 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.
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Method 3
Method 3 of 4:

Altering Your Environment

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  1. 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] Additionally, being outdoors in nature has been shown to improve people’s moods. [21]
    • 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. 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]
  3. 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. 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] Others find that listening to uplifting music when they feel sad can elevate their mood. [24] You may wish to try both methods to determine what works best for you.
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Method 4
Method 4 of 4:

Addressing Underlying Problems

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  1. You may need to do a little self-assessment to determine why you are in a bad mood. [25] 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]
    • 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. 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] 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. Reflect on your day or your week and think about (or better yet, write down) the good things that happened. [28] 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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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
    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.
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  • 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
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 0 Helpful 1
  • 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
    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.
    Thanks! We're glad this was helpful.
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      References

      1. ↑ https://pubmed.ncbi.nlm.nih.gov/7983582/
      2. ↑ https://www.apa.org/topics/anger/control
      3. ↑ https://www.sciencedirect.com/science/article/abs/pii/S1057740814000631
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/7983582/
      5. ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
      6. ↑ https://www.apa.org/topics/anger/control
      7. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mood
      8. ↑ http://www.apa.org/monitor/2011/12/exercise.aspx
      9. ↑ https://www.psychologytoday.com/blog/prescriptions-life/201312/7-drug-free-ways-boost-your-mood-help-depression
      1. ↑ http://www.apa.org/monitor/2011/12/exercise.aspx
      2. ↑ https://www.psychologytoday.com/articles/200703/dance-therapy-spin-control
      3. ↑ https://www.psychologytoday.com/blog/prescriptions-life/201312/7-drug-free-ways-boost-your-mood-help-depression
      4. ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/
      5. ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/
      6. ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/
      7. ↑ http://www.scientificamerican.com/article/smile-it-could-make-you-happier/
      8. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/10-quick-ways-get-out-bad-mood
      9. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/10-quick-ways-get-out-bad-mood
      10. ↑ http://www.apa.org/monitor/2011/12/exercise.aspx
      11. ↑ https://www.apa.org/topics/anger/control
      12. ↑ https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
      13. ↑ http://www.theguardian.com/media/2014/mar/12/social-network-bad-mood-friends
      14. ↑ https://psychcentral.com/blog/7-simple-ways-to-break-your-bad-mood
      15. ↑ https://psychcentral.com/blog/7-simple-ways-to-break-your-bad-mood
      16. ↑ https://www.psychologytoday.com/intl/blog/turning-straw-into-gold/201401/5-tips-for-handling-a-bad-mood
      17. ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
      18. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/10-quick-ways-get-out-bad-mood
      19. ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
      20. ↑ https://www.psychologytoday.com/blog/prescriptions-life/201312/7-drug-free-ways-boost-your-mood-help-depression

      About This Article

      Article Summary X

      If you need to get out of a bad mood quickly, do something you enjoy to distract yourself or talk to someone to cheer you up! For example, you could go for a walk, read a book, or watch your favorite TV show. Whatever activity you choose, it should be something that makes you feel happy and less stressed. If distracting yourself doesn’t help, call up a friend to talk, since even a short conversation with someone you care about will boost your mood. Being hungry can also put you in a bad mood, so if you haven’t eaten recently, find a healthy meal or snack to munch on. To learn how to address what’s causing your bad mood, read on!

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