6 Simple Ways to Bust a Bad Mood

Updated on September 7, 2019
Alyssa Nichol profile image

Alyssa has studied psychology, philosophy, religion, and the arts. She loves sharing her thoughts, ideas, and papers with the world.

A gorgeous sunrise in central Ohio.
A gorgeous sunrise in central Ohio.

We have all been there. You don't feel well. You're tired or hungry. Maybe you haven't had enough caffeine, or perhaps you've had too much. You're irritable, frustrated. Nothing is going right and your mind starts to compound the problem by thinking of everything else in your life that is wrong. A bad mood can strike at any time, anywhere for absolutely no reason.

The mind is everything. What you think, you become. - Buddha

Feelings follow thoughts. When you are in a negative thought pattern, you don't feel good. Everything around you becomes negative and it gets really difficult to find anything positive. It becomes a vicious cycle. It can be challenging, but the solution is to change your thought pattern.

I am in charge of my own happiness.

This is a powerful statement. It can be hard to hear, especially when you are really upset. But it is also empowering. You have the control. Maybe not over circumstances, but certainly over your reaction and your attitude.

All of this is easier said than done, right? I've compiled a list of things that I do when a bad mood strikes. They work every time. Give one of the suggestions below a try. Shifting your focus onto something else will help change your mindset and just may make you feel better.

1. Exercise

It may sound cheesy, but exercise really is great therapy. You can channel all of your emotions in a healthy, productive way. The best part? When you've finished the workout, you feel better. This is all thanks to those happy hormones, endorphins. In addition, you've completed your workout for the day and contributed to your physical health as well as your emotional health. Win-Win!

Dance Cardio or Zumba

A little music and a whole lot of dancing makes for a great mood boost! I love dance cardio because it's driving and intense. I start to feel strong and powerful as I lose myself in the moves and music. You can customize your playlist on Spotify and have all of your favorite songs ready to go. Zumba is a Latin inspired and Hip Hop dance fitness program and it is a lot of fun! The upbeat, energetic music will leave you in a much better mood when you're finished.


High Intensity Interval Training is the perfect way to get rid of a bad mood. This workout is great for when you are really angry. Channeling your anger into the workout will allow you to hit harder and jump higher. It requires focus and it doesn't take long to feel the effects. You will be sweating and burning calories. After the workout is finished, you will feel amazing! There are many good HIIT workouts available on YouTube. Here is one of my favorites from Reed's Wellness and Fitness Training.

HIIT Puertican Style - Reed's Wellness and Fitness Training


Yoga is powerful and will help transform any mood. It is an all encompassing exercise - physical, mental, emotional. Yoga provides a philosophy and the tools that allow us to be ourselves, as we are, in the present moment. It teaches us to pause, to connect with our breath, and to let go of the things that no longer serve us. In addition, yoga has a variety of health benefits including keeping joints healthy, improving cardiovascular health, and better sleep. I love Yoga with Adriene. She is quirky, relatable, and makes Yoga enjoyable!

Here is one of my favorite yoga videos from Adriene.

Yoga for When You're in a Bad Mood - Yoga with Adriene

2. Pinterest

Pinterest is an amazing resource for just about anything. When I'm stuck in a rut or in a bad mood, I love logging in and looking at humorous pins. It always puts me in a better mood. For laughter and light - hearted pins check out my Humorous Board.

Laughter is the best medicine.

Pinterest is also great if you are looking for a little life or fitness inspiration, in addition to gratitude ideas. Sometimes we all need a little reminder to be grateful for the people who are in our lives and the things that we have.

"We can lift ourselves, and others as well, when we refuse to remain in the realm of negative thought and cultivate within our hearts an attitude of gratitude." - Thomas S. Monson

3. Movies

There are times when you just need to sit down and escape into a different world for awhile. Watching a movie is really great for getting out of your head for a couple of hours. It doesn't take a lot of effort or energy to pop a movie in, sit back, and relax. Maybe enjoy a hot cup of tea and a snack. By the time your movie is done, you should be in a much better mood.

4. Read

Reading is one of my favorite activities. It's another great way to just get out of your own head, escape into a different world, and become someone else for a short amount of time - all without leaving your house. Pick up a trashy novel or something thought -provoking. Maybe read one of your favorite magazines. Taking just 30 minutes to read can significantly improve your mood.

5. Bubble Bath

Why not take that book or magazine into a hot, steamy bubble bath? This is one of the best ways to transform your mood! I like adding Epsom Salt to my bath, especially for sore, achy muscles. This is perfect for when you don't feel well, if you have the Winter Blues, or you're just feeling blah.

6. Meditation

Five minutes of focused breathing can really transform your mood and your mind. This is the best option if you are at work or in a public setting. Sit in your car or at your desk and close your eyes. Focus on your breath. Inhale for a count of 4, hold for a count of 4, and exhale for a count of 4. Just a few minutes of this is so calming. You can incorporate an Ujjayi breath. If mantras are your thing, you can include one to help set you back on the right path. A little bit of intention and focus goes a long way.

Ujjayi Breathing

I hope these suggestions help pull you out of your bad mood.

© 2016 Alyssa

How do you get rid of a bad mood? Share your favorite methods below!

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