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This article was co-written by Rebecca Kason, PsyD. Rebecca Kason is a licensed clinical psychologist practicing in New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive behavioral therapy. Kason treats patients with mood disorders, behavioral disorders, communication difficulties, family conflicts, anxiety, depression, and phobias. She holds a bachelor’s degree in psychology from the University of Delaware, a master’s degree in applied psychology, and a doctorate in clinical psychology from Long Island University. Kason completed an APA-certified internship at the Mount Sinai Services health system. She is a member of the American Psychological Association and the Association for Cognitive and Behavioral Therapy.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,460 times.
When you’re in a bad mood, you may feel as if you’ll never get rid of the feeling. Fortunately, your thoughts have quite a bit of control over your mood. In fact, they have so much power over your mood that they can affect your physical health. [1] X Research Source Your brain processes between 50,000 and 60,000 thoughts per day. [2] X Research Resources Use those thoughts to change your perception and cheer up.
Steps
Change Your Perception
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Stop thinking about your situation. Avoid ruminating, or brooding over your situation too much, doing so will only make you feel worse by trapping yourself in a negative cycle. [3] X Trusted Source American Psychpogical Association Go to the Source Contemplation can make you lose your ability to think effectively and solve problems. It also has a very strong association with depression. [4] X Source of Research If you find yourself stuck in a certain way of thinking, try distracting yourself with other activities or thinking about the things around you. For example, look around you and notice the lights, or the buildings on your way to work. [5] X Trusted Source American Psychpogical Association Go to Source
- Try to focus your thoughts on the things that you can change or influence. This can remind you that you are in control of your own situation and happiness.
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Reframe your situation or mood. Reframing is the term counselors use for you to look at your own situation in a different light or from a different perspective. [6] X Research Sources You can try looking for luck in misfortune, recalling what you’ve learned, or finding humor in less than ideal situations. Or, if you’re simply in a weird and irritable mood, you can remind yourself that not every day is a good day and that tomorrow will be better.
- For example, if you’re grieving a recent breakup, you need to remind yourself that even though the end of the relationship was painful, you’ve learned a lot about yourself over the years.
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Practice gratitude. Gratitude is an attitude, moral code, or even practical daily action that expresses gratitude. It also means expressing appreciation and returning kindness. Try to show gratitude for the day by setting a reminder on your phone. When prompted, take a moment to be grateful for something of the day. Or, simply notice the things you encounter during the day to express gratitude. They can be little things, like finding a nearby parking space or seeing a beautiful sunrise. At the end of the day, write down 3 things you are grateful for that day.
- Gratitude gives you appreciation and optimism. Studies have shown that gratitude improves your health as well as your personal relationships. [7] X Research Sources
- Studies have also shown that gratitude can make you more optimistic about the future and improve your outlook on life. [8] X Research Sources
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Play with your pet. Schedule time to pet or pet your pet dog or cat. Or, you can spend time with your pet by playing a game if you’re more active. Studies show that pets, as well as spending time with them, have the power to ease a bad mood. In fact, spending time with a pet improves mood just as much as spending time with a loved one or lover. [9] X Research Source
- Playing with your pet not only makes you happy, but it also strengthens the bond between you and your pet.
Create a Fun Environment
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Create a more comfortable space. Let yourself be surrounded by things that make you happy, favorite photos, keepsakes, plants, or books. Don’t forget to improve the light source. Some people with seasonal depression often experience depressive symptoms when there is not enough sunlight. If you are in a dimly lit room, open the windows wide to let in natural light. Or, if you’re using artificial light, turn on a light or light a candle to cheer you up.
- If you’re at work and in a bad mood, you can bring a few items from home to help you feel more comfortable. It could be some photos or some room spray scent. You can even bring your favorite tea as a warm, soothing treat that reminds you of your home.
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Make your space smell nice. Even if your home doesn’t smell bad, a scented candle or favorite scent can lift your spirits. Try aromatherapy, breathing or applying essential oils to cheer you up and reduce stress. [10] X Research Source Studies have found that lemon essential oil has uplifting and mood-enhancing effects, [11] X Trusted Source Go Ask Alice Go to the source while the odors are normal makes you feel stressed, depressed, or angry.
- Researchers are uncertain about the reasons for the effectiveness of essential oils as well as aromatherapy. However, they believe that receptors in your nose stimulate the parts of your brain that control emotions and memories. [12] X Research Source
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Clean up your space. Spend some time cleaning or rearranging items around your home or office. Research has shown that a messy home or work space will especially increase your stress levels and lower your mood. Try cleaning up your space, thereby reducing your stress levels and improving your mood. [13] X Research Resources Donate, throw away, or recycle things you don’t need or want to keep.
- You may find that rearranging things so they work better makes you happy.
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Decorate with colors. Color can have a huge impact on your mood. Consider repainting the room or adding decorations in bright colors to lift your spirits. Yellow is a great choice to brighten up a space, while pinks can make you feel more cheerful. [14] X Source of Research[15] X Source of Research Don’t think you have to use the brightest or darkest colors. Just pale yellow can cheer you up.
- Try to balance some cheerful colors. For example, you can use yellow and orange stripes to make a room more energetic and welcoming. [16] X Research Source
Change Your Lifestyle
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Change what you’re doing. If you’re not happy because of the feeling stuck around, try doing something different. Sometimes you just need to get out of your current activities to change your mood. [17] X Trusted Source Mayo Clinic Go to the source For example, if you’re constantly in meetings all day long with no time to rest, treat yourself to a comedy at the end of the day. Changing what you’re doing can dramatically improve your mood.
- For example, if you have been sitting at your desk or the couch all day, your mood will not be good because your body needs some physical activity. Get up, go for a walk, and enjoy the change in your lifestyle.
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Go outdoors. If you think this bad mood is related to stress, go outside to relieve stress and boost your mood. Try a walk in the park, or visit a garden or nursery if you live in the city. Being outdoors can greatly improve your mood. Studies have shown that having the opportunity to be outdoors or to visit a garden lowers levels of cortisp, a hormone your body releases during stress. [18] X Research Sources
- Don’t wait for a perfect day or beautiful weather to get outdoors. Bring an umbrella and go for a walk in the rain. Just being outside is enough to cheer you up.
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Do exercise. Exercise, play a sport or activity you love, or simply be more active in your daily activities. Studies have shown that exercise improves your mood by signaling the body to release the “feel-good” neurotransmitter in the brain. Just 5 minutes of aerobic exercise has also been shown to reduce anxiety. [19] X Research Source Participating in physical activity can boost your mood as these neurotransmitters are continuously released.
- For example, if you take your dog for a walk, extend the walk and let yourself enjoy the outdoors. Or, you could call up a few friends and play an unscheduled basketball game together.
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Do something that makes you smile. Studies have shown that smiling can improve your mood, [20] X Source even when your mood is bad. Even if you don’t want to laugh at all, remind yourself that just smiling makes you happy. Look for activities that make you laugh, like watching a funny TV show or movie. Or you can chat with a friend who always makes you laugh or smile.
- If you can’t find the time to watch something or talk to someone, just practice smiling when you can.
Advice
- Everyone is in a bad mood at one time or another. Remind yourself that things will get better soon.
- Try to open up to those who offer to help you. Don’t shy away from hugs and other comforting gestures, unless they make you sadder.
- Learning to be optimistic is a great way to ensure a long-lasting happy mood.
- Share your problem with someone close.
- Breathe deeply to calm down.
- Think of good memories.
Warning
- Make sure that whatever method you use to cheer yourself up won’t turn into an escape or an addiction.
- If your bad mood or negative thoughts persist for a long time, see your doctor. This could be a sign of depression. Clinical depression can be treated with medication, but can also lead to serious consequences if left untreated.
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This article was co-written by Rebecca Kason, PsyD. Rebecca Kason is a licensed clinical psychologist practicing in New York and New Jersey. She specializes in adolescent mental health, dialectical behavior therapy, and cognitive behavioral therapy. Kason treats patients with mood disorders, behavioral disorders, communication difficulties, family conflicts, anxiety, depression, and phobias. She holds a bachelor’s degree in psychology from the University of Delaware, a master’s degree in applied psychology, and a doctorate in clinical psychology from Long Island University. Kason completed an APA-certified internship at the Mount Sinai Services health system. She is a member of the American Psychological Association and the Association for Cognitive and Behavioral Therapy.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,460 times.
When you’re in a bad mood, you may feel as if you’ll never get rid of the feeling. Fortunately, your thoughts have quite a bit of control over your mood. In fact, they have so much power over your mood that they can affect your physical health. [1] X Research Source Your brain processes between 50,000 and 60,000 thoughts per day. [2] X Research Resources Use those thoughts to change your perception and cheer up.
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