How to Improve Your Mood

Disclaimer:The content in this page is not a substitute for professional medical advice. If you think you may be suffering from depression, please contact your doctor before using the information presented here.

Guide Note: It happens to the best of us—the dreaded bad mood. But don't worry, it's not the end of the world. With a few simple steps, you'll figure out How to Improve Your Mood in no time! Table of Contents:

  1. Introduction
  2. Step 1: Relax
  3. Step 2: Think Positive
  4. Step 3: Take Your Mind Off of It
  5. Resources for How to Improve Your Mood

Introduction

(Creative Commons photo by Zach Klein)
(Creative Commons photo by Zach Klein)
  • We've all had one of those days. Your friend flaked out on your lunch date; your dog raided the trashcan and spread garbage all over the carpet; you bombed the big test; you got stuck in traffic on the way to a job interview. Whether your day has gone all wrong or you just woke up feeling grumpy, we all need to improve our mood once in a while. Luckily, the task is not out of your hands, no matter how gloomy your day has been. The raincloud above your head can be cleared up in no time!

Step 1: Relax

  • As soon as you start getting worked up over something, it's time to relax. Don't let yourself get stressed out, no matter what the issue may be.
  1. Remove yourself from distractions for a few minutes if you can.
  2. Try learning some breathing exercises to calm yourself down. Just breathing deeply and slowly for a few minutes can do wonders.
  3. Learn the basics of meditation. It can be a great and simple way to effectively relieve stress.

Step 2: Think Positive

  • The easiest way to let that ornery mood spiral out of control is to continue focusing on everything that's bad about your situation. This will only perpetuate itself and cause you to think of everything that's wrong with your life. A good, positive shift in perspective will help you feel much better.
  1. Whenever you find yourself thinking a negative thought, acknowledge its negativity and try to shift your energy to thinking positive instead.
    • The more you focus on one thing, the more you notice it. So the more you think positive, the more positivity you will see in your life.
  2. When something bad happens, try to find a positive aspect of it. Sometimes realizing that the situation could be much worse can help you feel better about it.
    • Your dog may made a mess of the trashcan, but at least she didn't eat something that could potentially be harmful.
    • You may not have done too well on that test, but at least you'll get a chance to bring your grade up (or even try taking the class again).
    • Someone broke into your car and stole your iPod, but at least they didn't steal the whole car.
  3. Try to focus on all of the great things you do have rather than what you don't have. Become a "glass half full" type person, even if only for a moment.
    • Come up with a quick list off the top of your head of some positive things in your life that you are thankful for. This will force you to start thinking about more pleasant things.
  4. Laugh! It truly is the best medicine.
    • Once you realize it's not the end of the world, it's much easier to laugh at your situation. You might realize something funny about it, even if it's simply the fact that you've been taking it a bit too seriously.
    • Pop in a funny movie, watch your favorite comedy TV show or funny YouTube videos, or crack out that George Carlin comedy CD that you haven't heard in a while. You don't have to do all the work when you want to laugh!

Step 3: Take Your Mind Off of It

  • After you've calmed yourself down and looked on the lighter side of things, it's time to keep those positive juices flowing and move on with your life!
  1. Listen to music.
    • For most people, positive, upbeat, and uplifting music is a great way to reverse a bad mood. For others, listening to more downbeat music that some people might consider "depressing" actually gives them something to relate to and makes them feel better. Do what works for you.
  2. Treat yourself.
    • Every once in a while we need to spoil ourselves a little. Use a day of bad luck as an excuse to buy that nice jacket you've had your eye on or by going to the spa and getting a massage.
    • Even though it may be tempting to treat yourself by diving into a tub of ice cream, that may just end up making you feel worse later. Eating healthy 4-5 times a day can keep your blood sugar (and mood) balanced.
  3. Do something you love.
    • If you're a gamer, turn on a game that will be fun and help you release some of your frustrations. If you play guitar, pick it up and learn a new song.
    • Sometimes just trying something new and exciting is enough to take your mind off of anything. Why not go bowling or try ice skating for the first time?
  4. Exercise.
    • Exercise is not only good for you, it can improve your mood and help to relieve stress.
  5. Get out of the house.
    • Staying at home can encourage you to wallow in your bad mood even more. Calling up a friend or two and heading out for a night on the town can be just what the doctor ordered.
  6. Call someone.
    • Sometimes you just need to talk. Call a close friend or relative and strike up a conversation. You may be surprised at how much better you feel afterwards.
  7. Go to bed.
    • When it comes down to it, sometimes your mood is off because you're just plain tired. Retire a little early and you may feel completely refreshed by the time the sun comes up tomorrow.

DISCLAIMER: This page is not meant as a substitute for professional medical advice. If you think you could be suffering from clinical depression, consult your doctor.

Resources for How to Improve Your Mood

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