Content

• To step
• Method 1 of 4: Improve your mood
• Method 2 of 4: Be social
• Method 3 of 4: Changing your environment
• Method 4 of 4: Address underlying problems
• Tips

A bad mood can be difficult to deal with, both for yourself and those around you. While it's normal to have a range of emotions and can't be super happy all the time, you may want to get rid of a bad mood quickly. The best way to improve your mood varies from person to person, but trying some of the suggested methods can help you find one that works best for you!

To step

Method 1 of 4: Improve your mood

1. Do something you enjoy. This may sound a bit vague, but that's partly because each person's interests can be very different from each other. The theory is that doing something you enjoy will improve your mood by reducing your stress and distracting your bad mood. You know your own interests better than anyone else, so think about what makes you feel happy and give yourself permission to do it.
2. Meditate or do anything else related to spirituality (such as praying). Having a spiritual life often makes people feel happier. Meditation or prayer can give you a break from your current environment and provide you with the experience of a mental refreshment.
   • To meditate, find a quiet place where you can sit comfortably. Take a slow, deep breath. Focus on your breathing and clearing your mind of other thoughts. Try to imagine your bad mood leaving your body with every exhalation.
3. Read a book or watch your favorite television series. Research has shown that gaining vicarious experiences through others (which happens while reading a book and watching famous characters in your favorite TV show) can make you happier.
4. Look for enjoyable distractions. Some people report that they feel better after shopping, doing household chores, or otherwise distracting themselves from the source of their bad mood. The advantage of the pleasant distraction is both the time spent outside the disturbing environment and the feeling that you have spent some time with yourself.
5. Make yourself laugh. Laughter can actually change your body's chemistry. It can push away other feelings, such as depression or anger. Things that can make you laugh include:
   • Talk to a funny friend
   • Watching a humorous video or clip of a funny series
   • Think of a funny event in your life
   • Reading satire or funny articles or comic strips
6. Exercise. There is a strong link between moderate exercise and improving your mood. Most people's mood improves after 5 minutes of exercise. There are many different types of exercise, and anything that makes your heart beat faster and prompts your body to release endorphins can improve your mood. But the following activities can give your mood a particularly powerful boost:
   • Yoga: Yoga combines physicality with mindfulness so that it has the benefits of both exercise and meditation. If you can't go to a yoga studio, watch a video on the internet.
   • Aerobic Training: Aerobic training, such as running, jogging, swimming or dancing, and exercising in groups, can speed up your heart rate and improve your mood.
7. Don't fight your bad mood. This means that you don't try to force yourself to get rid of your bad mood, because you probably won't be able to. Our degree of efficiency (or the best we can do) is different at every point in our lives. For example: Your efficiency when you are enthusiastic and when you are down is not the same. So don't make a comparison like: "Yesterday I completed such a complex task very efficiently and now I cannot do this simple task properly". However, you can always do your best as far as your current mood (or state of mind) allows. For example, if your current mood allows you to work 20 percent effectively, get started at that level without forcing yourself to do better. Then you will see how this mental equilibrium (bad mood) dissolves naturally, without having to make an effort, while your effectiveness gradually improves.
8. Dance to the beat of your favorite song. Dancing gives you some exercise and activates the pleasure centers of the brain. Close the office blinds, put on your headphones (or not) and dance to the music!
9. Eat a healthy meal or snack. Diet has also been linked to mood, beyond even the angry feelings that can accompany hunger (which is fairly common). A nutritious diet rich in complete nutrition can make you healthier and happier.
   • Eat whole grains, fruits, vegetables and proteins. In addition, healthy fats can keep you feeling full for longer.
   • Avoid lean and overly processed foods. These are often not nutritious enough and can leave you feeling unsaturated.
   • Foods with an anti-inflammatory effect, and those with Omega-3 fatty acids in particular, can help improve your mood. Some specific nutrients that fall into this category are green leafy vegetables, avocado, asparagus, walnuts, dark chocolate and green tea.
10. Eat some higher quality dark chocolate. Giving in to your chocolate cravings can make you less tense, and the antioxidants in dark chocolate can actually make you feel better! Try to limit your consumption to a small piece (30 grams) per day. Take small bites at a time to make your chocolate escape last longer!
11. Smile. Everyone knows that people smile when they are happy, but did you know that smiling can actually make you feel happier? Pretending to be happy, keeping a good stature, and putting on a big smile can actually improve your mood. Your thoughts and your feelings respond to the smile.

Method 2 of 4: Be social

1. Create a fun moment with a friend. Spending time with friends can be a great way to lift your mood if you feel disconnected from the rest of the world. Organize an early or late lunch, coffee, a movie or dinner. If going out doesn't fit your budget, take a walk together, or go to the park and sit on a swing while you talk.
2. Call a friend. You may be in a bad mood because you feel isolated. Spending time with yourself all the time and communicating with others through a screen can make you feel lonely. A phone call (especially with a funny friend!) Can quickly lift your mood.
3. Video chat with friends and family. If you are unable to speak to someone in person, you can also use video chat to talk to someone who makes you feel happy. The image can make you feel like you are actually spending time with someone, and you can have a more entertaining conversation than a text message can provide.
4. Participate in a team sport. See if you can play basketball with a few friends or maybe play tennis with colleagues. Playing a team sport can improve your mood because it allows you to interact with other people and get exercise at the same time.
5. Schedule a social event regularly. Scheduling in direct contact with friends on a regular basis can help you avoid bad mood altogether. Try to make time for meaningful, recurring social events in your weekly schedule.

Method 3 of 4: Changing your environment

1. Take a walk outside. Going for a walk can quickly improve your mood. It takes you out of your environment, giving your senses a “shock” and changing your mood. In addition, it gives you some exercise, which can improve your mood. In addition, it has been found that being outside in nature also improves the mood of people.
   • Once you're outside, try to focus on the nature around you: notice the animals, insects and flowers that you normally don't notice. Observe how other people interact with nature. Look at the rippling surface of a pond. Before you know it, you have completely forgotten that bad mood.
2. Disconnect yourself from the social media. Recent research has shown that moods expressed on social media are contagious. Reading your friends' negative statuses can affect your mood more than you think. In addition, comparing your own life to your perception of the lives of your acquaintances, based on social media posts, can negatively affect your self-esteem.
3. Change the exposure. If you have a lot of fluorescent light around you, turn it off and work under the light of a less bright bulb for a while. If it's dark where you are, get better lighting. Changing the lighting can make you feel like your environment has changed, which can 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.
4. Listen to music. Your musical choice depends on your personal preferences. Some people find it comforting to listen to music that matches their emotions (such as sad music when you are sad, angry music when you are angry, etc.) and switch to happier music when their mood improves. Other people find that listening to uplifting music when they feel sad can help improve their mood. You can try both ways to determine which one is best for you.

Method 4 of 4: Address underlying problems

1. Find out why you are feeling down. You may need to do a little self-examination to determine why you are in a bad mood. Finding the source of your mood gives you the opportunity to address the problem. Sometimes the answer can be easy to find a solution (such as when you are hungry or feeling lonely), but it may be that there is a deeper reason behind it, which is not just “just” a solution.
   • If you find that the cause of your bad mood is a bigger problem that you are not sure you can solve, find a therapist who can help you process these feelings and improve your outlook on life. longer duration may change.
2. Complete some items on your to-do list. Many people get into a bad mood when they are overwhelmed by a long list of things to do for work or in their personal life. Getting some of those things done, even if that's just a small part of the list, will make you feel better. Evaluate your list and see if there are one or two things you can complete quickly.Checking things off can make you feel better and give you the impulse to take on a bigger task.
3. Be grateful and positive. Think about your day or your week and remember some of the good things that happened (or better yet, write it down). Focusing on the positive aspects of your life and recognizing your gratitude for other people's gifts and the things in your life can make you feel happier.

Tips

• Count your blessings. You probably have a lot of amazing things in your life that you can be grateful for.
• Take a shower or a bath. Make it as hot or cold as you want, but use it as a mini vacation.
• Think about something funny! Humor can improve your mood.
• Take a nap. You may be a bit gruff from fatigue.
• Having a pet has been scientifically proven to make people feel better about themselves. You can cuddle with your cat or your dog.
• Think about your bright future.