Ten Ways to Break Out of a Bad Mood FAST
Ten Ways to Break Out of a Bad Mood FAST
March 3, 2023
By Stef Ziegler
Have you ever had one of those days where you get in a bad mood and are just…stuck in it? Maybe you try to shake it off, but no matter what you do, it won’t go away. Well next time you find yourself in this predicament, try one of these ten quick and easy ways to break out of a bad mood FAST!
1. Go for a walk
Get the blood flowing and allow yourself to breathe in the fresh air. Pay attention to your surroundings. Slow down your breath and your thoughts. Practice letting go on each exhale.
2. Sit with it
What we resist, persists. So instead of running away from or trying to numb your bad mood with mindless eating, scrolling, or television, try giving it a little love and attention.
Here’s how: Grab a seat, put one hand over your heart and the other on your belly. Ask yourself, “What do I need to allow right now?” Give yourself ten minutes to feel whatever emotions you need to feel. Pay attention to the rise and fall of your experience. You may notice it starts to loosen up after a few minutes of your loving, undivided attention.
3. Practice box breathing
Take some mindful, rhythmic breaths using the Box Breathing technique. Begin by inhaling for a count of four. At the top of the inhale, hold your lungs at full capacity for a count of four. Exhale for a count of four. At the bottom of the exhale, hold your lungs empty for a count of four. Set a timer and repeat this for three to five minutes. You’ll be surprised at how quickly your mood can change when your nervous system is soothed by this simple, rhythmic breath.
4. Call a friend
Sometimes you just need to vent—so pick up the phone and tap into your support system. Ask your friend if it’s okay to lean on them to just LISTEN for ten minutes. Then set a timer, and let it out. If you’re feeling lighter when the timer goes off, you can offer to return the favor. And speaking of returning the favor…
5. Help someone in need
When we turn our attention to helping others, our own problems become less important. So reach out to a friend, a neighbor, your favorite nonprofit, or anyone in your community that may need a little support. Keep it simple and think about how you can be of service—even if only for a few minutes.
6. Exercise
Getting your blood flowing and heart rate up are surefire ways to boost your mood. Exercise releases endorphins—the ‘feel good’ chemicals that turn a frown upside down. So put on your running shoes, hit the gym, or throw on a 20-minute youtube workout and get sweaty!
7. Clean or tidy something
When our living or working space is disorganized or cluttered, it’s easy to feel unmotivated and overwhelmed. What you need is what designers call “white space”—room to breathe and move and think clearly! Start with something small—that pile of books on your nightstand or the basket of laundry you’ve yet to fold. Or just make your bed!
8. Meditate
Find a comfy spot and try a meditation. This type of meditation will allow you to practice self love and compassion. Not only towards yourself, but others. Check out these Marvelus meditations.
9. Play, laugh, smile
Kids do this all the time, but as adults we forget to play. Get silly by throwing on a Youtube dance video, pretending to be an animal on the floor (seriously, it works), or playing with your pet or kids. If you don't have those, try being playful with those around you. What things bring you joy? Is it painting, singing, dancing? Take 10 minutes to do it.
10. Visualization
Visualize yourself in a better mood. Close your eyes, set a timer for five minutes and imagine the mood you want to be in. Feel this from the inside out. What emotions would you be experiencing? What sensations would arise in the body? Give yourself permission to feel all of these things as you visualize.
Moods come and go, just like clouds in the sky. If you lean on one of these ten tips to get you through those overcast moments, before you know it, the sun will return.
