If you want to know how to get out of bad mood, you’ll love this article.
Bad moods happen to everyone—whether they creep in slowly or hit you out of nowhere. And while it’s totally normal to feel off sometimes, you don’t have to stay stuck there.
The trick is finding small, practical ways to shift your mindset and shake off the funk. What works for one person might not work for another, so it’s worth experimenting a bit to discover what lifts your spirits.
How To Get Out Of a Bad Mood:
1. Dive into something that lights you up.
This isn’t just about “doing something fun.” It’s about intentionally choosing an activity that puts you in a better headspace. For one person, that might mean blasting their favorite playlist and dancing around the living room like no one’s watching.
For someone else, it could be baking banana bread, going for a bike ride, sketching in a notebook, or even organizing a messy drawer (yes, that can be satisfying). The key is to give yourself permission to step away from what’s bothering you and immerse yourself in something that brings even a flicker of joy.
2. Try mindfulness or a grounding spiritual practice.
When your mind feels heavy or chaotic, meditation or prayer can act like a reset button. Even five minutes of focused breathing or quiet reflection can slow down racing thoughts and help you re-center. You don’t need incense or a mountaintop. Just find a quiet spot, close your eyes, and breathe deeply. Visualize the tension leaving your body as you exhale.
Or, if you’re spiritual, speak a short prayer or affirmation that brings you peace. Practices like journaling, lighting a candle, or simply sitting in stillness can also help reconnect you to something bigger than your current mood.
3. Escape into a good story.
Getting lost in a great book, movie, or TV show can do wonders. It’s not just about avoiding your feelings—stories let us temporarily step into someone else’s world.
Watching your favorite comfort show or reading a novel with a lovable protagonist can give you emotional distance from your own stress. Bonus points if it makes you laugh or cry in a cathartic way.
4. Give your brain a break with a productive distraction.
It might sound counterintuitive, but doing something mildly productive—especially something that doesn’t require too much thinking—can help pull you out of a slump. Clean your kitchen, go grocery shopping, repot a plant, fold laundry while listening to a podcast, or walk to the corner store just to stretch your legs.
These kinds of actions give your brain a small sense of control and momentum, which can shift your energy away from the bad mood. Plus, finishing even a small task can feel surprisingly satisfying.
Remember, snapping out of a bad mood isn’t always about forcing yourself to “feel better” right away. It’s about giving yourself enough space and grace to shift gears—and sometimes, even the smallest action can start that shift.
5. Make yourself genuinely laugh.
Laughter isn’t just a reaction—it’s a built-in mood booster. When you laugh, your body releases feel-good chemicals like dopamine and endorphins that help reduce stress and lift your mood almost instantly. The beauty of it? You don’t have to wait for a perfect moment to laugh—sometimes you have to go looking for it.
Start by calling that one friend who always knows how to crack you up. Rewatch a hilarious scene from a comedy you love (yes, that one that always gets you). Scroll through a few absurd memes. Even just reminiscing about that one time you totally wiped out in front of your date but somehow played it cool might be enough to make you chuckle. Laughter is contagious—so surround yourself with things that spark it.
6. Move your body, even a little.
Physical movement doesn’t need to be intense or time-consuming to help shift your mindset. Just five to ten minutes of getting your body in motion can have a surprisingly powerful impact on how you feel. That’s because exercise gets your blood flowing and releases endorphins—those natural chemicals that act like mini mood-lifters.
Not in the mood to hit the gym? No problem. Take a brisk walk while listening to upbeat music or a funny podcast. Do a 10-minute YouTube yoga session in your pajamas. Dance around your kitchen while waiting for your coffee to brew. Even stretching or going up and down the stairs a few times can get your energy moving in the right direction. The goal isn’t to train—it’s just to shift your state.
7. Let yourself feel bad without judgment.
This one might sound counterintuitive, but sometimes the most helpful thing you can do is stop trying to “fix” your mood and simply allow it to be. Bad moods aren’t failures—they’re part of being human. Trying to force yourself out of one can backfire and make you feel worse.
Instead, try this: acknowledge how you’re feeling without labeling it as wrong or weak. You might say to yourself, “I’m feeling low today, and that’s okay.” Maybe you only have 30% energy right now. That’s fine—use that 30%. Water one plant. Answer one email. Fold a single shirt. When you work with your mood rather than against it, the emotional pressure starts to release on its own. Often, that’s exactly when the fog begins to lift.
8. Put on your favorite song and dance like nobody’s watching.
Music is one of the quickest ways to shift emotional gears—and combining it with movement? That’s double the impact. Throw on a song that always gets you moving, whether it’s something nostalgic, ridiculous, or pure hype. You don’t need choreography. Just move however your body wants to—silly, smooth, wild, slow. This isn’t about performance, it’s about expression.
Whether it’s Beyoncé, Queen, Bad Bunny, or Lizzo—give yourself permission to get into it. If you’re in public, pop in some earbuds and do a low-key groove. Bonus points if you sing along.
9. Eat something that nourishes you.
Your brain and body are deeply connected, and what you eat plays a big role in how you feel. That sluggish, cranky, heavy feeling? It’s often linked to blood sugar dips or processed foods that leave you feeling flat.
Try choosing something with real nutritional value—something that energizes without a crash. A smoothie with greens and berries, a boiled egg with whole grain toast, or a handful of almonds and dark chocolate can all do the trick. Omega-3-rich foods like walnuts, flaxseeds, salmon, or even a bit of avocado toast can offer longer-lasting benefits for mood balance.
And don’t forget hydration! Sometimes we mistake being dehydrated for being low energy or moody. A glass of water with lemon or some green tea can go a long way.
10. Treat yourself to some high-quality dark chocolate.
There’s something almost magical about dark chocolate. It’s rich, it’s indulgent, and it has real mood-boosting benefits. The compounds in dark chocolate—like flavonoids and a little bit of caffeine—can help improve brain function and lift your spirits. But honestly? Sometimes the act of savoring something delicious is therapy in itself.
Instead of mindlessly snacking, try making it an experience. Break off a square or two of good-quality dark chocolate, sit down, and really taste it. Let it melt slowly on your tongue. Think of it as a moment of luxury rather than just a snack. Pair it with tea, a good book, or even five minutes of quiet. That tiny ritual can feel surprisingly grounding.
11. Smile—even if you don’t feel like it.
It might feel a little silly, but forcing a smile can actually trick your brain into feeling better. This is more than just pop psychology—research shows that smiling (even when it starts off fake) can trigger positive emotional responses in your brain. It’s like sending your body a signal that says, “Hey, we’re okay.”
Try this: sit or stand up straight, lift your chest a little, and flash a big smile. Bonus points if you look in the mirror while doing it. Add a deep breath or two. You may notice a slight shift—it’s subtle, but real. And sometimes, that’s all you need to start turning the corner.
12. Grab a few minutes of in-person connection.
We’re social creatures. Even if you’re not super extroverted, a little face-to-face time can do wonders for your mood. Call up a friend and invite them for a quick coffee run, a stroll around the block, or a sit-down at a quiet park bench. It doesn’t have to be anything fancy or long. Sometimes just talking and laughing with someone who gets you is the best medicine.
Can’t meet up for an hour? Even a 10-minute catch-up at the grocery store or on your porch can help you feel more connected and less “stuck in your own head.”
13. Pick up the phone—yes, really.
Texting is easy, but when you’re in a low mood, it doesn’t always cut it. There’s something special about actually hearing someone’s voice. A phone call with a friend—even a short one—can interrupt the spiral of negative thoughts, give you a new perspective, or just give you a chance to vent.
Not sure what to say? You don’t have to bring up your mood right away. Just start with, “Hey, I was thinking about you—what’s new?” and let the conversation flow. Hearing laughter, empathy, or even just small talk can make you feel more grounded and less alone.
14. Hop on a video call with someone who makes you smile.
When in-person hangouts aren’t an option, video calls are the next best thing. Seeing someone’s facial expressions, hearing their voice, and sharing space—even virtually—can make the interaction feel much more human and heartwarming than texting.
Schedule a virtual coffee break, a shared lunch over Zoom, or even just a five-minute check-in. You could play a quick online game together, cook “side by side” from your own kitchens, or share a funny story from your day. The point isn’t perfection—it’s connection. And sometimes, that little digital face-to-face time is enough to bring your mood back into the light.
15. Join a casual team sport or group activity.
There’s something energizing about being part of a team—even if it’s just a weekend soccer match or a neighborhood basketball game. Team sports give you the double benefit of physical movement and social connection. You don’t need to be a serious athlete to enjoy the camaraderie, light competition, and endorphin boost that comes from moving with others.
Not into traditional sports? No problem. Try joining a dodgeball league, an adult kickball team, or even an ultimate frisbee group at your local park. If competition isn’t your thing, look for a hiking club or dance class that meets regularly. You’ll get moving, meet people, and probably laugh more than you expect.
16. Schedule social time like it matters—because it does.
We often say we’ll catch up “sometime,” but then life gets in the way. The truth is, if you don’t carve out space for connection, it probably won’t happen. Making regular plans with people you care about can be a powerful way to stay emotionally balanced—not just when you’re down, but as a preventive practice.
Whether it’s a weekly coffee with a friend, a monthly game night, or a Saturday walk-and-talk, having something social to look forward to gives structure to your week and helps build deeper bonds. It doesn’t have to be long or elaborate—consistency is what counts.
17. Go outside for a mood reset.
Sometimes the best way to shift your emotional state is simply to step outside. A walk outdoors—especially in a natural setting—can clear mental fog, ease anxiety, and give you a fresh perspective. Even a quick stroll around the block can be surprisingly effective.
Try this: leave your phone behind, or at least silence it. As you walk, pay attention to what’s around you. Notice how the air feels on your skin, the sound of birds or the wind, the smell of grass or rain. Look for little things—like a bee pollinating a flower or the way sunlight filters through the trees. Let your senses ground you in the present moment. Often, a few minutes of this mindful wandering is enough to nudge your mood upward.
18. Step away from the scroll.
Social media can be a great tool for connection—but it can also quietly chip away at your peace of mind. Endless comparison, negative news, or emotionally charged posts can weigh on you more than you realize. When you’re in a low mood, that’s when the feed is most likely to make things worse.
Try taking a break for a few hours, a day, or even a weekend. Replace that time with something that fills you up instead—reading a book, texting a friend directly, or just sitting quietly with a cup of tea. Notice how your thoughts and mood shift when you’re not plugged into everyone else’s highlight reel.
19. Change your lighting, change your state.
The environment around you has a powerful impact on how you feel—and lighting plays a big part in that. If you’re under harsh, artificial light all day, your brain might feel overstimulated or even a little down without you realizing why. On the flip side, a dim or overly shadowy space can make you feel sluggish or unmotivated.
Try this: if the light’s too harsh, turn it down and switch to a warmer lamp. If you’re in the dark, open the blinds, turn on a brighter light, or step outside for a dose of daylight. Natural sunlight is especially powerful—it helps regulate your internal clock, boosts vitamin D, and improves your mood almost immediately. Even just sitting by a sunny window for 10 minutes can help reset your energy.
20. Let music move you.
Music has a direct line to your emotions—it can comfort you, energize you, or even help you make sense of what you’re feeling. Some people find it therapeutic to play songs that match their current mood. If you’re feeling heartbroken, a soulful ballad might feel like it understands you better than anyone else could. If you’re frustrated, blasting some raw, aggressive rock or hip-hop might help you release tension.
Others prefer to go the opposite route—when they’re low, they queue up something cheerful and upbeat to help them shift gears. A funky groove, a nostalgic favorite, or even a ridiculous guilty-pleasure song can lift your mood within minutes. Don’t be afraid to experiment: create different playlists for different moods, and see what helps you shift from “stuck” to “lighter.”
21. Ask yourself: what’s really going on?
Bad moods don’t always appear out of nowhere. Sometimes, your mind and body are sending signals that something deeper is bothering you. Take a quiet moment and gently ask yourself: What’s beneath this feeling? You might be surprised by what comes up. Maybe you’re exhausted, maybe you had a tense conversation earlier, or maybe you’re anxious about something you’ve been avoiding.
Even naming what you’re feeling can be a relief. And if you discover a deeper issue that isn’t easily solved—like long-term stress, grief, or burnout—it’s okay to acknowledge that. In fact, that’s where healing begins. If you feel like you’re carrying more than you can handle alone, reaching out to a mental health professional isn’t weakness—it’s wisdom.
22. Knock a few things off your list.
Sometimes a heavy mood is your brain’s way of telling you it’s overwhelmed. That endless to-do list looming over your day can quietly drain your energy, even if you’re not actively thinking about it.
Try this: pick one or two small, manageable tasks—something you can finish in under 10 minutes. Maybe it’s responding to that email you’ve been putting off, washing a sink full of dishes, or finally returning that call. The act of checking something off your list can restore a sense of control and accomplishment. It’s like clearing a little mental space, and that momentum can be the spark that gets you going again.
23. Look for what’s good—on purpose.
Gratitude isn’t just a feel-good buzzword—it’s a powerful shift in focus. When you intentionally look for what’s going right, even on a hard day, your brain starts to rewire itself toward positivity.
Start simple. Think of three good things from the past 24 hours. They don’t have to be big—maybe your coffee was perfect this morning, or a stranger held the door open for you, or your favorite song came on the radio. Want to go deeper? Keep a little notebook where you jot down one thing each day that made you smile or feel grateful. Over time, this habit gently trains your mind to notice joy more often.
Gratitude doesn’t deny that hard things exist—it just reminds you that beauty does too, often in the quietest corners of your day.
Summary:
Bad moods are a natural part of life, but that doesn’t mean you have to stay stuck in them. Whether you’re feeling overwhelmed, irritated, sad, or just off for no clear reason, there are plenty of simple, practical ways to shift your mindset and reconnect with a better version of yourself. Here’s a toolkit of proven methods to help lift your mood and reset your day:
1. Do something you enjoy.
Whether it’s a hobby, a game, or just watching your favorite show, doing something you love helps shift your focus and ease tension.
2. Move your body.
Exercise—even just a short walk or dancing in your room—can boost endorphins and shake off a heavy mood. Try yoga, running, or any movement that feels good.
3. Laugh it out.
Watch a funny video, call a friend who cracks you up, or remember a hilarious memory. Laughter changes your brain chemistry for the better.
4. Let your bad mood be.
Don’t force yourself to “snap out of it.” Accepting your current emotional state can paradoxically help it pass faster. Work with what your mood allows, not against it.
5. Get outside.
Fresh air and nature can have a powerful mood-lifting effect. Notice the details—birds, plants, sounds—and let your mind take a break.
6. Unplug from social media.
Too much scrolling can increase feelings of comparison and negativity. Take a break and reconnect with the real world instead.
7. Change your environment.
Light matters. Switch off harsh lights or open a window to let in natural sunlight. A change in your surroundings can shift your mental state too.
8. Listen to music.
Let music match your mood—or lift it. Try a sad song that resonates, or something upbeat to break through the fog. Build playlists for different emotional states.
9. Connect with people.
Spend time with friends in person or over a call/video chat. Even short, meaningful interactions can remind you you’re not alone.
10. Play or join team activities.
Group sports or classes offer physical movement and social bonding—two powerful ingredients for a better mood.
11. Check in with yourself.
Ask: What’s really bothering me? Understanding the source of your mood helps you deal with it, rather than just escape it.
12. Tackle a small task.
Crossing something off your to-do list—even something tiny—can reduce overwhelm and build momentum.
13. Practice gratitude.
Write down or reflect on a few things you’re thankful for. This simple habit can reframe your perspective and help your brain focus on the good.
Think of these as tools in your mental health toolbox—not every tool will work every time, but having options means you’re never stuck for long.
