Bad mood can be difficult for you and those around you to deal with. It is normal to go through different moods, just as it is normal not to always burst with joy from all pores, but maybe you want to learn how to shake off the bad mood quickly. The most effective way to find peace of mind depends a lot on your needs and tastes, but trying some of the methods suggested in this article can help you understand what is right for you.
Steps
Method 1 of 4: Improving the Mood
Step 1. Do something you like
This may seem like a vague suggestion, but this is partly due to the fact that everyone has quite varied interests. In theory, doing something you enjoy will improve your mood because it will fight stress and distract you. You know your interests better than anyone, so think about what makes you happy and take the opportunity to pursue them.
Step 2. Meditate or engage in another spiritual practice (such as prayer)
Having a rich spiritual life is often soothing. Meditation or prayer allows you to take a break from everything around you and clear your mind.
To meditate, find a quiet place and take a seat. Breathe slowly and deeply. Focus on your breathing and try to clear your mind of all thoughts. Imagine that the bad mood goes away as you exhale
Step 3. Read a book or watch your favorite show
According to some studies, having experiences indirectly (such as reading or watching a TV series that you are fond of) can have a soothing effect.
Step 4. Look for a pleasant distraction
Some say they feel better after shopping, doing housework, or otherwise distracting themselves from the cause of the moodiness. A pleasant distraction has two benefits: it allows you to detach yourself from the situation that caused the bad mood and helps you feel better, because you will dedicate time to yourself.
Step 5. Make an effort to laugh
Laughter can actually change the chemical reactions that take place inside the body. It can also overlap with other emotions, such as sadness and anger. Here's what might make you smile:
- Talk to a friend who always has a joke ready.
- Watch a comedy video or a movie from a cabaret TV show.
- Remembering a funny anecdote from your life.
- Read satire books, funny articles or a comic.
Step 6. Exercise
There is a strong correlation between moderate exercise and mood improvement. It usually takes five minutes of physical activity to start feeling better. There are several types of exercise. In general, anything that speeds up the heartbeat and promotes the release of endorphins can be good for the mood. Either way, consider the following activities to truly energize yourself:
- Yoga. This discipline combines mental awareness and physicality, so it has both the benefits of physical activity and those of meditation. If you can't sign up for a class, search for videos on the internet.
- Aerobic activity, such as running, jogging, swimming, dancing, or fitness. It can speed up the heartbeat and improve mood.
Step 7. Accept the mood for what it is
This means that you don't have to force yourself to pass it, otherwise you will most likely fail. The level of efficiency of a person varies in different moments of his life, so in some cases he gives his best and in others not. For example, when you are enthusiastic, your degree of efficiency is different than when you feel downcast. As a result, avoid comparisons such as "The other day I did a complex job efficiently and now I can't even do a very trivial thing well." Either way, you can always do your best regardless of your mood. You will then see that the mood will dissolve naturally, without any effort on your part.
Step 8. Dance to the notes of your favorite song
Dance allows you to move and activates the pleasure centers of the brain. Close the office shutter, put on your headphones (or not) and go wild!
Step 9. Have a healthy meal or snack
Nutrition has a direct effect on mood, beyond the very common irritability caused by hunger. Eating nutritious and healthy foods can make you feel healthier and happier.
- Include whole grains, fruits, vegetables, and proteins. Eating healthy fats can also make you feel fuller.
- Avoid foods that are full of fat and overly processed. They often contain few nutrients and do not meet the needs of the body.
- Anti-inflammatory foods and foods containing omega-3 fatty acids can be particularly effective for improving mood. Some specific foods that fall into this category include green leafy vegetables, avocados, asparagus, nuts, dark chocolate, and green tea.
Step 10. Eat good quality dark chocolate
Giving yourself a treat like this can ease the tension, plus the antioxidant properties of dark chocolate can actually make you feel better. Try to limit your consumption to a small portion (30 grams per day). Eat it slowly to savor it all the way through.
Step 11. Smile
It is common knowledge that people smile when they are happy, but did you know that a simple smile has the power to make you feel better? Having a calm demeanor with good posture and a 32-tooth smile can improve your mood. The very act of smiling will affect your thoughts and emotions.
Method 2 of 4: Have a Rich Social Life
Step 1. Make time for a quick meeting with a friend
The company of your friends can be very effective to cheer up when you feel isolated from others. Make an appointment for lunch, a coffee, a movie or dinner. If you can't afford to go out, take a walk, or go to the park and sit on the swings to chat.
Step 2. Call a friend by phone
Maybe you are in a bad mood because you feel isolated. Being alone and communicating with others only through a screen can cause a bad feeling of isolation. Talking on the phone and having a real conversation (especially with a nice friend) can improve your mood right away.
Step 3. Invite friends and family to make a video call
If you can't see someone in person, try video calling them, especially if it's a friend or relative who puts you in a good mood. Video can make you feel like you are truly in her company, not to mention that the conversation will be much more engaging than a chat chat.
Step 4. Play a team sport
Look for a football or basketball team interested in acquiring new players, or invite your friends to play soccer. A team sport can improve mood because it offers the opportunity to socialize while getting active.
Step 5. Try to have a dynamic social life
Making regular appointments with your friends can help prevent bad mood. Significant and recurring socializing opportunities cannot be missing from your weekly planner.
Method 3 of 4: Change the Surrounding Environment
Step 1. Take a walk outdoors
This can improve your mood right away. It takes you away from the environment you are in, which can "shake" the senses and cause you to change your mood. It also allows you to do a minimum of physical activity, which is good for the mood. Furthermore, it has been shown that spending time in contact with nature is soothing.
When you are outside, try to focus on your surroundings, such as animals, insects, or flowers that you don't usually notice. Watch others interact with nature. Look at the surface ripples of a pond. Before you even know it, the bad mood will become a distant memory
Step 2. Unplug from social networks
According to recent studies, moods expressed on social networks can be contagious. Reading your friends' negative states can affect your mood more than you think. Also, comparing your life to your understanding of the lives of your acquaintances by reading their posts can negatively affect your self-esteem.
Step 3. Change lighting
If the lamps are fluorescent, try turning them off for a while and turn on a lamp that emits a more subdued light. If it's dark where you are, try to expose yourself to a brighter light source. The change in lighting can help you perceive your surroundings differently, which may improve your mood.
If possible, try to expose yourself to natural light. Open the blinds or, better yet, a window, and let in some fresh air as well
Step 4. Listen to the music
The choice depends on your tastes. Some people find it comforting to listen to music to soundtrack their emotions (i.e. sad music if you feel sad, aggressive music if you feel angry, and so on), then as their mood improves, they move on to a more cheerful music. Others think that listening to energizing music in times of sadness can improve mood. Try both methods to figure out which one is right for you.
Method 4 of 4: Addressing the Root Problem
Step 1. Try to understand why you are feeling disheartened
You have to analyze yourself thoroughly to determine the reason. Identifying the source of the mood gives you the opportunity to face the problem. Sometimes the solution may be at hand (like when you are hungry or lonely), but you may find that behind this state of mind there is a more serious cause that has no immediate remedy.
If you realize that the cause of your bad mood is a bigger problem and you don't have the right means to deal with it, see a therapist. It can help you work with your emotions and permanently change your disposition towards life
Step 2. Check items off your to-do list
Many find that their mood turns gray when they are overwhelmed with professional or other commitments. Getting a few done and ticking off even a small item can make you feel better right away. Evaluate the list and see if you find a task or two that you could get through quickly. Deleting them can cheer you up and give you the momentum you need to take on a more challenging task.
Step 3. Practice gratitude and positivity
Reflect on your day or week and think about the pleasant things that have happened to you (better yet, write them down). Focusing on the positive aspects of your life, acknowledging your gratitude towards the tangible and intangible gifts he has given you, can make you happier.
Advice
- Think about your luck. You probably have a lot of great things in your life that you can be grateful for.
- Take a shower or bath, whatever the temperature you want. It can help you unplug and escape reality for a while.
- Think of something fun. Humor can improve your mood.
- Take a nap. Maybe you are irritable due to fatigue.
- It has been scientifically proven that having a pet can help people feel better about themselves. You could exchange cuddles with a cat or a dog.
- Think of all the good things the future holds for you.
