Content

• Steps
• Advice
• Warning

Everyone falls into a bad mood at times. There are, however, steps you can take to restore your mood quickly. By taking care of your body, psychology and medical needs, you can increase your overall happiness and find effective ways to cope with bad moments.

Steps

Method 1 of 3: Mental health care

1. 

   Identify the reasons for your bad mood. Sometimes a bad mood goes on like the weather: it goes on and on. Sometimes, it happens for a specific cause. Maybe it's because you were stressed out at work, or you had an argument with a close friend. Take a few minutes to breathe and think about why you feel tired: That is the first step to finding a solution to your current mood.

2. 

   
   
   Find friends. One of the most common causes of bad moods is feelings of loneliness and rejection. Instead of dealing with embarrassment when you feel lonely, try reaching out to a friend or family member. Write them a letter, make a phone call, or make a coffee date together. This will help you realize that you are not alone.
   • If you don't have friends or family around, join a group meeting. You can also volunteer or take classes to meet like-minded people in your neighborhood.

3. 

   
   
   Affirm your own worth. Sometimes the bad mood happens because you get a compliment you feel is not worth it. To admire yourself as someone else admires you, do exercises to assert yourself. Journal about your talents, skills, abilities, and positive traits. This will help you to realize the good things others see in you.

4. 

   
   
   Forgive yourself. You can't always "get rid" of bad moods. When you have something sad and there doesn't seem to be a way to get rid of it, forgive yourself for being in a bad mood. Understand that everyone experiences these moods from time to time: It doesn't reflect who you are.

5. 

   Listening to music. Research shows that listening to music can improve mood. When you feel like you're in a bad mood, find a favorite music album or follow a new artist. Dancing and singing to make me feel more optimistic about the world.
   • If you feel stressed, try listening to classical music, Celtic music, or Indian raga music. Listening to them for 30 minutes a day can lower your blood pressure and help you feel healthy and comfortable.

6. 

   Complete mission. A common cause of a bad mood is hugging too many things, leading to stress and feeling overwhelmed. To get over trouble, find the easiest and fastest job on your list and get it done. Even if it's something as simple as folding your clothes, you'll feel better that you have crossed out an item from your to-do list.

7. 

   Spend time with happy, happy people. Emotions can be contagious, like an illness. Being around people who are stressed or in bad mood can make your mood worse. Find some friends who are in a good mood and spend a lot of time with them. You can see that their optimism spreads to you as well.

8. 

   Distract yourself. If you can't change your bad mood, do something that requires you to use your mental energy and focus. Solve puzzles, watch your favorite comedy, or make a cake. Keeping your mind occupied with a task for a few minutes - especially a pleasant one - can help you forget your previous sad mood.

9. 

   Do things you love. Doing what you enjoy is an effective distraction. It can also help you feel like you're talented and productive. When you feel down, doing things that make you stand out can be hugely effective. Whether it's playing a musical instrument, doing art, playing a sport, or doing a solo monologue, your favorite activities can help improve your mood.

10. 

    Take advantage of your bad mood. A bad mood can give you an advantage: It helps you think more carefully about the world and where you are. If you can't dispel the bad mood, see it as an opportunity to learn about yourself and the people around you. You can learn something of value if you pay attention.

11. 

    Turn off social media. Such means can sometimes make us feel stressed and disconnected instead of enjoying the world in which we live. If you're feeling down, turn off social media notifications and turn off your laptop. Try finding another way to connect with friends and family, or try leaving home for a few minutes.

12. 

    Be yourself. There is no one single formula that improves mood for everyone. Think about the things you enjoy doing, and use them to identify ways to help you escape your fears. If you are an introvert, consider quiet activities alone. If you're an extrovert, consider contacting your friends. Do what you love to do to kick back the bad mood.

13. 

    Write down the issues that are stressing you out. "Persistent stress" occurs when your brain has trouble forgetting what you should forget, such as a mistake you made or an upcoming stressful event that you have to prepare for. Persistent stress can cause a bad mood. To reduce mental stress, keep a journal about your thoughts. This can help your brain stop worrying about things the brain can't control and allow you to focus on the positive things in life.

14. 

    Journal of gratitude. To remember how happy life is, keep a gratitude diary in which you keep a record of everything you are grateful for. Be grateful for small things (like when someone gives you a seat on a bus) or big things (like how a parent helped you feel loved and cared for when you were a child). Writing down your feelings of gratitude can help you feel energized and happy with yourself and the world around you. advertisement

Method 2 of 3: Take care of your body

1. 

   Spend 20 minutes in nature. Research shows that spending time outdoors, being in harmony with nature can help your mood. Find a local park, forest, or green space to experience at least 20 minutes. Walk, read a book on a park bench, or simply sit and watch the flowers and enjoy the birdsong. You will feel more comfortable and satisfied after being absorbed with nature.

2. 

   Have a nutritious snack. Bad moods come easily when you have little energy and go hungry. If you start to feel down, snacking on nutritious snacks can help energize and improve your mood. Almonds, yogurt, fresh fruits, vegetables, and whole grains are good choices to keep you happy and energized.
   • Fight the cravings for foods called "comfort foods". Some of these pleasurable foods taste great, but they provide short-term energy and satisfaction only. This means you are more likely to experience an energy shortage later, and it can put you in a bad mood again.

3. 

   Have a good night's sleep. Staying up late and not getting a good night's sleep increases your chances of having a bad mood. In general, people are happier when they go to bed early and maximize rest time when night falls. To ensure that, you should:
   • Make sure your bedroom is cool and dark enough at night
   • Use a white noise machine to drown out any ambient noises
   • Avoid naps during the day
   • Stay away from coffee, alcohol, and heavy afternoon and evening meals
   • Give yourself time to soak up the breeze and relax before bed
   • Avoid looking at electronic screens right before bedtime

4. 

   Do vigorous exercise. Do 20-30 minute vigorous exercises at least 3 times per week to increase your heart rate. For example, you can run, swim, ride a bike, or take an aerobics class. It is also a good idea to exercise sometimes if you find your mood is worsening. Exercise releases endorphins, in an effective distraction way to forget troublesome things. This will instantly brighten your mood, and regular exercise can reduce the frequency of bad moods.
   • Check with your doctor before starting an exercise regimen to make sure you are safe and healthy.

5. 

   Change of commute. Daily car travel can lead to bad moods and frustration. If you live near the office, consider walking or cycling to work instead. You will feel more energetic, healthier, and less in a bad mood.

6. 

   Stay active. People are in a bad mood to let their minds wander. Fight the urge to be lazy every day: keep your mind and body active. Focusing on doing any of the tasks will help prevent your bad mood. advertisement

Method 3 of 3: Get medical treatment

1. 

   Talk to your doctor about persistence of bad mood. It's normal and healthy if you go through a bad mood a few times. But if your mood persists for more than two weeks or if it seriously affects your body's functioning, talk to your doctor about it. It is likely that you may have a physical disorder, like an abnormal thyroid, and you will need treatment.

2. 

   Consider seeking out a therapist, a psychologist, and a psychiatrist to deal with persistent bad mood. Some people suffer from clinical depression, a manifestation more severe than a typical bad mood. Depression can cause physical and emotional discomfort and impair the body's ability to work, sleep, or normal functions. If you are unable to change your feelings of distress, or if you intend to hurt yourself or others, seek medical care as soon as possible.
   • Remember that depression is an illness that needs to be treated like a physical disorder. It is also okay to get help from an antidepressant or talk therapy.

3. 

   Consider using hormones to prevent pregnancy. Some women experience severe discomfort and mood swings in the days leading up to their menstrual cycle. It's called Premenstruel Syndrome or PMS. If you feel PMS is damaging your body's function to stay healthy and happy, talk to your doctor to find out if you can benefit from hormonal birth control. Many women report an improvement in PMS symptoms and their mood when taking fertility-limiting hormones.
   • Note that hormonal birth control can have very serious side effects. Talk carefully with your doctor about your options.

4. 

   Talk to your doctor about seasonal emotional disturbances. If your mood swings during the winter months, coupled with an increase in irritability, anxiety, and low energy, you may be experiencing seasonal emotional disturbances (Seasonal Affective Disorder or SAD). ). SAD stems from a lack of sunlight and can be effectively treated with light therapy, talk therapy, and antidepressants. Make sure you discuss these options with your doctor. advertisement

Advice

• Do what you can to overcome your bad mood. But forgive yourself if you can't get rid of your bad mood: everyone experiences negative thoughts and feelings from time to time.
• Try to be kind to yourself, but in a healthy way: resist the temptation of binge-eating with pleasant food or drinking. They can make you feel worse in the long run. Instead, be kind to yourself by doing something you enjoy, calling a friend, or taking a nice walk outdoors.

Warning

• Bad moods are normal and sometimes wholesome. However, feeling like you want to hurt yourself or someone else isn't normal or healthy anymore. If you are intending to harm yourself or others, this is an emergency. Contact your doctor, emergency services, or a mental health hotline. In Vietnam, call 1900599930 to contact the Center for Psychological Crisis (PCP). In the United States, you can call the National Suicide Prevention Agency's 1-800-273-8255 right away so you can get the help you need.
• Share with your doctor about any changes in diet and exercise to make sure you're safe and healthy.