4 Steps to Shake a Bad Mood

Expert advice to retake control of your mood, and your day.

Post published by Gregory L. Jantz Ph.D. on May 12, 2015 in Hope for Relationships

 Everyone experiences a bad mood or a case of the blues sometimes. If you wake up feeling down, or catch yourself slipping into a state of melancholy throughout the day, remember that we each have ultimate control over our moods. Regardless of what is going on around you, these 4 steps can quickly help lift your spirits:

1. Go outside. Sometimes the last thing we want to do when we’re feeling down in the dumps is to step outside of our current situation. But instead of dwelling in your funk, try going for a quick walk, even just for five minutes around the block. Draw in a few deep breaths of fresh air. Notice the natural world around you; observe any flowers blooming, animals being active, and the sound and feeling of the wind. Whatever the weather, nature has an amazing healing effect on the human psyche and spirit.
    
2. Listen to uplifting music. Music can instantly transport you to a different state of feeling and being. Try creating a playlist of favorite songs that put a smile on your face. Try to select songs that have an upbeat tempo and lyrics—songs that would make up the score to sunlight piercing through dark clouds. When you feel down, push PLAY and let this soundtrack get you back on a happier path.
    
3. Make a gratitude list. That which we focus on becomes our reality. Sometimes we feel blue because we get bogged down thinking about our shortcomings and misfortunes. Instead, make a list of 10 things you are grateful for, right now, in this very moment. Who are the people that support you? What events in your life have brought you lasting joy? In what ways is your life abundant? Everyone has real answers to these questions. Dig deep and reflect on the things and people that bring light to your life.
    
4. Call a friend. It’s easy to compartmentalize our friendships and assign them exclusively to texts and Facebook messages. While these types of communication are easy and convenient, they lack the human connection that truly fuels our souls. Sometimes, the thing we need most when we are in a funk is to hear the sound of a friend’s voice, as a reminder that you have real connections in this world. Think through your Rolodex of friends and relatives—especially the most upbeat and positive people—and give one a call.

While simple, these four activities can provide relief from a bad mood or a case of the blues. For some of us, however, the dark cloud never lifts. If you or someone you love is struggling and constantly feeling down, they could be suffering from depression and may need professional help.