How To Get Out of a Bad Mood Quickly

We all experience bad moods from time to time, and they tend to pass eventually. Yet often, it feels hard to shake a low mood more swiftly, usually because we don’t fully understand what’s behind it.

Next time you find yourself in a slump, don’t just wait for the clouds to lift, take action. By identifying the source of your mood, you can take specific steps to lift your spirits.

Here are 10 common reasons behind bad moods, along with suggestions to help you turn them around.

1. Guilt

Even mild guilt can weigh heavily on our mood. Overlooking someone’s birthday, for instance, can dampen your spirits, even after apologising. The best way to resolve feelings of guilt is by making amends. If you missed that birthday, why not send a funny or heartfelt card, an e-card, or even a small gift? The gesture will not only brighten their day but also lighten your mood.

2. Minor Rejections

In our social-media-driven world, minor rejections are an all-too-common source of emotional strain. Perhaps you posted holiday photos on Instagram, but they went unliked; it can sting a bit. However, keep in mind that people often scroll quickly, possibly missing your post due to life’s busyness. If you’d like someone close to see, a quick message sharing the photos directly can often help you feel more connected and acknowledged.

3. Unfinished Tasks

Unresolved tasks can hover in our minds, dragging down our mood. But you don’t need to complete every task immediately to feel relief. Research shows that simply making a plan to address tasks can alleviate mental strain. Decide when you’ll tackle each task, set reminders, and feel the weight lift.

4. Ruminating

It’s common to replay unpleasant experiences in our minds long after they’ve passed. When past events keep resurfacing, they can easily sour your mood. To break the cycle, try a brief distraction like a two-minute puzzle, crossword, or game can be enough to clear your mind and help you refocus.

5. A Day of Low Self-Esteem

Some days, self-confidence just takes a dip, much like a bad hair day. Our self-esteem naturally fluctuates, but it’s important to nurture it. On days like this, do something that boosts your sense of self-worth. Whether it’s exercise, wearing something you love, or connecting with someone who values you, these small actions can provide a quick boost.

6. Fear of Failure

Anxiety about upcoming challenges. Whether a big presentation or a sports event - can linger in the background and affect your mood. To manage this, focus on actions within your control. This might involve planning study sessions for an exam or training harder for a marathon. Taking small, positive steps can lessen fear and help shift your mood.

7. Feeling Disconnected

Busy lives can sometimes make us feel isolated, disconnected from friends and loved ones. Combat this by taking a moment to reach out. A simple chat with a friend or even a brief exchange with an acquaintance can brighten your mood. Studies show that social interaction, even with casual acquaintances, can boost mood considerably.

8. Getting Caught in Petty Irritations

Life’s minor annoyances - like unexpected bills or a lagging internet connection can often feel larger than they are. To counter this, try gaining perspective. Will this issue still bother you a year from now? Probably not, so it’s best to let it go. Practising gratitude can also help: make a mental list of a few things you’re grateful for, like good health or meaningful relationships.

9. Hunger

This one is simple but significant. Hunger can affect our mood more than we realise. If you’re feeling low and haven’t eaten in a while, have a snack and see if that makes a difference.

10. Fatigue

It’s not just children who get cranky when tired; adults, too, experience mood dips when they’re sleep-deprived. If possible, a quick 15-minute nap can help recharge your mood and provide a much-needed energy boost.

When you notice your mood sliding, try identifying the cause and tackling it directly. By addressing these common sources, you’ll be on your way to feeling brighter and more resilient.