How to Snap Out of a Bad Mood

How to Snap Out of a Bad Mood

Break the Bad Mood with a Breath of Fresh Air

Life moves at a breakneck pace, making it all too easy for negativity to creep in. It’s astonishing how quickly a shift in mood can impact both our mental and physical health, elevating our blood pressure and diminishing our productivity.

Overcoming a foul mood is crucial not just for maintaining positive relationships with friends, family, and colleagues but also for our overall health. Believe me, possessing a set of strategies to navigate the rollercoaster of life’s highs and lows can vastly improve our day-to-day experience.

Understanding Bad Moods: Causes and Effects

We’ve all been there – those days where everything seems to go awry, leaving us in a sour mood. So, what’s the essence of a bad mood? It’s those times we feel irritated, unhappy, or just downright grumpy. The real question is, what triggers these feelings in the first place?

Understanding Bad Moods

Common Causes of Bad Moods

So, let’s talk and get real and dig into what’s behind those pesky bad moods and how they mess with our lives. Because, you know, knowing where those feelings come from can help us handle them better, right?

Stress and Anxiety

It’s like we can’t escape it these days – it’s got a hold on nearly 77% of us in our day-to-day lives. With all the crazy work stuff, personal drama, and money worries, it’s no shocker our stress meters are maxed out. And if we don’t get a handle on it, those negative vibes kick in, and we end up in those dreaded bad moods. Learning how to self-soothe can be a game changer in managing these emotions.

Sleep Deprivation

Oh, don’t even get me started on how grumpy I can be when I don’t catch enough shut-eye! Turns out, it’s not just me – about 1 in 3 adults don’t get quite enough sleep.

And let me tell you, being sleep-deprived makes us way more irritable, forgetful, and moody. So, if you want to keep those good vibes going, you must ensure you’re sleeping enough. Understanding why therapy doesn’t work for everyone can also help in addressing sleep issues linked to psychological factors.


Have you ever been “hangry”? You know, that combo of hungry and angry? It’s a real thing. When we’re starving, our blood sugar takes a nosedive, and our bodies pump out cortisol and adrenaline. 

That just sets us up for a major bad mood. And get this – studies say that folks who skip meals often are more likely to feel all irritable and wiped out.

External Factors

Sometimes it’s just the stuff happening around us, like drama, work headaches, or even a crummy drive to work, that can kick off a rotten mood. According to a survey, over 54% of people say conflicts at work or home are a big reason they feel all negative. Learning how to respond to someone who is projecting can help in dealing with external triggers.

Techniques to Snap Out of a Bad Mood

When we’re depressed, it always screws with our self-esteem and makes us question our capacity to manage what life throws our way. 

Additionally, negative emotions can strain our relationship since we’re not exactly the most patient, understanding, or cheerful people when we’re like that. 

The good news is; a simple step can make a lot of difference to improve mood in our lives, especially when you’re feeling all blah and not yourself. 

This is why it is important to gain a grasp on our emotions, not only for ourselves but also for the people we care about. Below are some techniques to snap out of a bad mood.

Physical Activity

How cool is it that just moving around can lift your spirits? Exercise gets your blood pumping and those endorphins flowing, the feel-good chemicals that battle stress and make you feel on top of the world. 

The best part: you don’t need to become a fitness fanatic —just find activities you like, such as taking a stroll, dancing like nobody’s watching, or trying out yoga. The key is to choose something that gets your heart pumping and reminds you to prioritize sleep and self-care.

Practicing Meditation

Embracing mindfulness and meditation can do some serious good for your mood. Being mindful means staying present and focusing on what’s happening right now. It allows you to appreciate the little joys in life, like a stunning sunset or a sweet gesture from a friend. 

Conversely, meditation helps you kick back, relax, and release those pesky negative thoughts and anger. You can start with minutes daily and gradually increase your practice as you get comfier. Meditation can be particularly effective for those dealing with anxiety-related psychosis.

Social Support

Let’s not forget the power of connecting with others when you’re in a grumpy mood. Catching up with friends and family can help you sort through your emotions, gain insight, and remind you that you’re not alone in tackling life’s challenges head-on. 

So go ahead and share your thoughts with someone you trust—it’s an awesome way to boost your mood and feel better.

Humor and Laughter

They say laughter is the best medicine, and it turns out there’s truth to that. A good chuckle releases endorphins, eases stress, and makes you feel warm and fuzzy. 

So when you’re feeling low, why not watch a comedy, read a book that makes you LOL, or simply laugh with your best friend or a mate? Finding humor in everyday situations can help you cope with the tough stuff and ultimately lead to a sunnier outlook.

Remember that the secret to shaking off a bad mood is figuring out what works for you and being open to experimenting with new strategies. Additionally, with some dedication and perseverance, you’ll grow more resilient and ready to face whatever life throws.

Creating a Positive Environment

Now let’s talk about creating a positive environment that helps you maintain a good mood. It’s all about setting the stage for happiness.

Creating a Positive Environment

Surround Yourself with Uplifting People

One surefire way to feel better is to hang out with friends who make you smile and bring out your best. You know, the ones who help you see the brighter side of things and offer a fresh perspective when feeling down. These positive pals can help you shift your focus away from past worries and remind you to live in the moment.

Engage in Activities That Bring Joy and Relaxation

Finding activities that make your heart sing and help you unwind is super important. Maybe you love getting lost in nature or finding solace in painting. Whatever floats your boat, make time for it

Engaging in activities, you enjoy controls stress and keeps your brain and body in sync. Plus, doing things that make you happy releases feel-good chemicals that can melt away any lingering pain or negative feelings.

Establish a Routine That Supports Emotional Well-Being

Let’s face it, having a solid routine can make a difference when managing stress and staying positive. So, why not create a daily ritual that supports your emotional health? 

For instance, you could start by waking up early to enjoy some quiet time before the day gets hectic, or maybe you could squeeze in a workout to get your heart rate up and your body feeling great. 

And don’t forget the power of a good night’s sleep—aim for 7-9 hours of shut-eye to give your brain the rest it needs to recharge. Remember, it’s all about finding what works for you and sticking with it, no matter what life throws your way.

Wrapping Up

It’s high time we grab the reins of control over our emotions and soak up all those awesome, feel-good vibes we truly deserve. Life’s way too short to let those annoying bad moods win. 

Give these tips a go, surround yourself with all things positive, and always remember, reaching out for help is totally cool. If you’re having a rough time shaking off that funk, why not give therapy a shot? 

A pro’s got your back and will guide you through those pesky feelings, leading you to a happier, more balanced life. Seriously, you’re so worth it! So, what are you waiting for? Take that leap and book that therapy sash right now – who knows, it might just be the game-changer you never knew you needed.


About our Author Michelle Landeros, LMFT license# 115130
Author: Michelle Landeros, LMFT

Michelle Landeros is a Licensed Marriage Family Therapist (LMFT). She is passionate about helping individuals, couples and families thrive.

Last updated: July 13, 2024