Have you ever been in a bad mood that you just can’t seem to shake off?
Bad moods (and bad days) happen to all of us. Whether we’re struggling with depression, overcoming a bad experience, stuck in a funk, or things just aren’t going our way – they happen to all of us.
You can’t control everything that happens to you and you can’t stop the funks from happening, but there are certainly things you can do to try and improve your mood!
So, today I wanted to share 32 ways that you could improve your mood right now!
- Evaluate your situation. Think about what could be causing your bad mood. If you know what it is, really think about whether or not there’s anything you could do to improve the situation.
- Make plans for the future. If you feel stuck where you’re at, remember that it won’t last forever. If you want to change your situation, make plans for the future. Set some goals or create a vision board. Visualize your ideal life.
- Hug an animal. Animals can make almost anything better, can’t they? Studies actually show that hugging or petting an animal literally affects our happiness hormones. So if you (or someone you know) have a pet, spend some time with it. Spending as little as 15 minutes with an animal can help our brain chemistry. I know that cuddling with my pup helps me!
- Take a power nap. Taking a nap is one of the easiest ways to reset a bad day. Studies have shown that taking a 15-20 minute nap is the best way to feel like you’ve gotten a restful sleep, but not so much sleep that you wake up feeling groggy. You should wake up feeling refreshed!
- Get out your coloring book. There’s been so much talk about the benefits of coloring for adults in the past few years. Personally, I have 4 adult coloring books and I love them! Coloring can help you relax, calm down, and clear your mind. So if you’re in a bad mood, grab a coloring book and some colored pencils and color a page or two.
- Let go of what’s making you feel bad. If there’s a specific situation making you feel bad, let it go. If someone said something hurtful try to stop caring about it. If something out of your control is happening to you, don’t stress. Stressing about it won’t make it better, it’ll just make you feel bad.
- Meditate. Meditation has actually been proven to reduce stress and depression. It’s a great way to give your mind some much-needed rest, help you feel more calm, and allow you to think more clearly. So go to a quiet space and spend a few minutes meditating for an instant mood boost.
- Clear your mind or distract yourself. I know a lot of people don’t like to hear about the power of positivity, but it’s true. Focusing on the bad does nothing but amplify it and give it room to grow. So think about something else or do something to distract yourself.
- Get outside for a while. Fresh air mixed with the Vitamin D from sunlight is a great way to feel happier. Put on some sunscreen and go for a walk, sit outside, or lay in the sun.
- Change up your environment. Sometimes a little bit of change is all we need to feel better. If you’re at home, go out and do something. Go to a coffee shop or go for a drive. Or you can do something as simple as rearranging your furniture.
- Move your body. Go for a walk, head to the gym, do some yoga, go for a hike, or move in some other way. You know it and I know it, so all I’ll say is: exercise makes you happier.
- Do something that makes you laugh. I always say that laughter really is the best medicine. It’s so crazy how even when I’m crying, someone could make me laugh and I start feeling better instantly. Watch a funny YouTube video, talk to someone who makes you laugh, or look at funny memes. You’ll feel so much better, I promise!
- Treat yourself. Treating yourself to something that makes you happy can definitely cheer you up. Buy yourself something you’ve had your eye on, pamper yourself, play a video game, or do something else that will make you happy. There’s nothing wrong with treating yourself every once in a while!
- Let it all out. If you’re feeling negative emotions and you need to let them out, do it. Vent if you need to, but remember that it could get you more emotional if you do it too long. You could also journal about your problems or do something else to let out the negativity.
- Dance it out. Put on an upbeat song and spend a few minutes dancing around your house. You might feel silly or weird, but it will definitely improve your mood and make you feel happier. Trust me.
- Take a shower or bath. Taking a shower or bath is a great way to relax and refresh. Use some yummy smelling soaps and pamper yourself. I don’t know why this helps, but it works for me!
- Focus on a project. If you’re feeling bad, channel your energy into something productive. If you have a business idea you’ve been wanting to start, a new recipe you’ve been wanting to create, or you’re in the middle of a big DIY project, now’s the time to work on it. Keep yourself busy with something that makes you happy.
- Unplug from everything. Scrolling through Instagram or Facebook while you’re feeling down will most likely do nothing to make you feel better. Seeing other people’s happiest moments while you’re sad is a recipe for disaster. So turn off your phone and put down your laptop.
- Light a candle. Scents can be so powerful! This is one reason that I love candles so much. Lighting an orange scented candle can help you feel happier if you’re sad or depressed. And lighting a lavender scented candle can help you feel more calm and relaxed if you’re anxious or stressed.
- Practice gratitude. You should know that I’m a huge fan of gratitude. Thinking about or writing down what you’re thankful for creates an instant mood boost. And if you practice daily gratitude, it can create a permanent mood boost.
- Listen to a song you love. Music is a powerful thing. Listening to your favorite song can go a long way toward lifting your mood, and singing along is even better. Upbeat songs are best, but sometimes a sad song can actually help too. You can even create a playlist for bad moods to turn to when you need it.
- Do something nice for someone. Helping someone out can make you so happy. You don’t have to do anything huge, either. Something as simple as texting someone you love and letting them know that you appreciate them or donating ten dollars to your favorite charity will do the trick.
- Work on your goal(s). Working on my goals and making stuff happen always lifts my mood. Even doing something simple can make you feel accomplished and happy. So if you’ve written your goals down somewhere (which you should) take them out and see if there are any steps you can take toward achieving them.
- Try something new. Trying something new and adding a little bit of excitement to your day can make you a lot happier. It doesn’t have to be anything huge, either. You could simply try a food you’ve never had before, wear something you wouldn’t normally wear, or dye your hair.
- Get dolled up. Getting dolled up – even if I have nowhere to go – always cheers me up a little bit. Put on something extra cute, try a new makeup look, and do your hair. It’s an instant pick-me-up and you’ll probably feel more confident, too.
- Do some de-cluttering. Your environment can play a major role in your mood. If I’m surrounded by clutter, I can’t focus and I feel low. So if you have lots of clutter, tidy up a bit and you’ll probably feel a lot more serene and happy.
- Think of happy memories. Thinking of happy memories is sure to bring a smile to your face. If you have old photos or letters, take them out and look at them. It might be sort of bittersweet, but it’ll probably cheer you up a lot.
- Do something spiritual. The Journal of Economic Psychology published a study showing that people who attend religious services are more content. No matter what religion you follow, practicing it can make you happier. Read a religious book, pray, or go to a religious service. If you’re not religious, you can still do something spiritual. Do mindfulness exercises, meditate, or spend time in nature.
- Cuddle with someone. Physical touch has been proven to make us happier and even improve our health! So cuddle with your spouse, child, or even your friend. If you don’t want a cuddle, a simple hug has been proven to make us happier too.
- Do something creative. Expressing myself creatively is honestly one of the MOST helpful things for me when I’m feeling bad. It’s a great way to let out your emotions, even when you’re not sure why you feel the way you do. So draw, paint, write, play an instrument, or whatever your creative interest is.
- Drink some caffeine. Countless studies have shown that caffeine has a positive effect on our moods. I know that when I’m in a funk, coffee always perks me up. Too much can make you feel bad though, especially if you’re sensitive to it. But drinking a cup of coffee, tea, or even eating some chocolate can really make you feel better.
- Read something positive. Just like reading sad news stories can negatively affect your mood, reading something positive can affect it too. So read a site like Good News Network, which publishes only positive news. Or read a motivational book that leaves you feeling inspired.
What do you do to improve your mood when you’re feeling down? Leave a comment and let me know!