We all get into bad moods.

Things happen to make us feel down but it doesn’t have to ruin your entire day. You have the power to stop a bad day and change directions. In this blog you’ll learn five simple techniques to shift a bad mood and get yourself back on track.

It’s Normal for Emotions to Change

Because emotions are fluid, they change like the wind. That’s why you can go from being happy to worried in seconds.

It takes effort to pay attention to your feelings throughout the day. Most people would prefer to ignore them because they don’t want to be vulnerable or to feel uncomfortable. Feeling the feelings is the harder, more courageous choice.

Emotions change quickly but when you break it down the reasons are pretty simple.

Our mood fluctuates because;

• Something in the environment has changed, or

• Something inside of you has happened

Write in a Journal

When you’re in a bad mood, try journal writing. It’s a great way to vent difficult feelings without taking them out on other people.

Instead of taking notes in your phone, buy a notebook. The act of writing is very cathartic which means you’ll get more relief by the physical act of writing them down.

Do what you can to keep journals private because no one should read them but you. When you’re frustrated you tend to exaggerate and say things they don’t really mean. So if someone else reads it, they”ll likely misinterpret what’s being written and take it to heart.

Make a Gratitude List

Most of the time our thinking plays a huge role in how we feel. By focusing on what isn’t working, we naturally become more depressed or anxious. Instead, list out loud ten things that you’re grateful for right now. This gets your mind off the negative and onto something more positive.

Often people take for granted what they have because they forget! Even at our worst, there are things to be grateful for like health, having a place to live, beautiful weather, etc. Usually by the time you list 6 or 7 things, you’ll notice a huge shift in your mood. You’ll feel more relaxed and grateful.

Get Some Vigorous Exercise

Getting some vigorous exercise can boost a bad mood quickly. There’s something about getting outside into the fresh air. It creates a change of scenery that can be calming by itself.

I can’t tell you how many times talking a brisk walk has helped me get out of a funk. Exercise has been shown to lower depression and anxiety while increasing mental concentration. This is a perfect way to handle work stress and fix an afternoon slump.

Connect with a Friend

Have you ever notice how much better you feel when you reach out to a friend? When you’re struggling, make an effort to connect with somebody that you care about. Even if it’s just to say hi or sending a text, reaching out can help a bad mood from spreading.

Being with others also helps get you out of your head. When we're alone, it’s easier to believe negative thoughts. When we share them, our perspective changes as we hear ourselves

Check Your Thinking

Sometimes what trips people up is their thinking. For instance, have you ever scared yourself about what could happen instead of focusing on what IS happening? You’re not alone, everyone worries on occasion but catching those thoughts can help stop the progression.

Common Negative thoughts include:

• What’s the use?

• Nobody cares about me.

• I can’t do anything right.

• Nothing is going to change anyway.

For more on changing negative thoughts read What You Should Know About Self-talk.

Spend Time with Animals

Spending time with animals has been shown to lower cortisol levels (the stress hormone) as well as blood pressure. The benefits are huge! Consider adopting a pet if you don’t already have one. Pets provide a special, unconditional companionship that can help people feel less alone.

Can’t have a pet? Visit an animal shelter or offer to watch a friend’s pet. Any contact with friendly animals can boost your mood!

Final Thoughts

Changing a bad mood doesn’t require a lot of work - just a willingness to do something different! Now go and enjoy the day!

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