15 Ways to Turn Bad Moods into Good Ones

We all have those days where nothing seems to go right. You can’t find your keys, you spill coffee on your shirt, and the only people you see are ones who are just as grumpy as you are.

But don’t worry! There are tons of simple things that can be done to turn bad moods into good ones-things like taking a moment for yourself every hour, playing with your pet dog, or laying down on the couch with a book. No matter how bad it is out there, there’s always something you can do to make it better!

In this article I’ll share 15 ways that will help change your mood from bad to good in no time at all so keep reading!

Take a moment for yourself every hour.

When you’re feeling down, it can be really helpful to take a few minutes for yourself. During this time, you can do something that makes you happy, like reading your favorite book or taking a walk outside. By taking some time for yourself every hour, you’ll be taking care of your mental health while also boosting your mood.

Breathe in the fresh air.

You might not realize it, but breathing in the air around us has a major effect on our moods. When we breathe clean, crisp air it stimulates serotonin production which increases feelings of happiness and relaxation. So next time you’re feeling down, go outside for a little bit! It’s amazing how much fresher the air tastes when you’ve been stuck inside all day studying or working at a desk job.

Give someone a hug!

When people are stressed out or sad they tend to isolate themselves because they think that nobody can help them feel better but this is absolutely false! One of the best things you can do to turn your mood around is to give someone a hug. Human contact releases oxytocin, which is known as the “cuddle hormone” because it makes us feel happy, safe, and loved. So go ahead and give your friends and family members a big hug next time you see them!

Write down your thoughts.

Another great way to deal with negative emotions is to write them down. This can be anything from a stream-of-consciousness rant about how unfair life is to a list of things that made you happy that day. By getting your thoughts out onto paper (or into a computer document), you’re essentially freeing up mental space so that you can start thinking more constructively.

Take a 5-minute break every hour!

Working at your desk for 8 hours straight is really hard on the body and the mind, which makes it even more important to take some time off every now and then. Whether you want to run around outside with your dog or chat with one of your coworkers in the kitchen, taking a 5-minute break every hour will not only make you more productive, but also reduce stress and improve your mood.

Turn it into motivation

When you’re in a bad mood, look for something that can make it better or turn it around to be something positive. Look at your negative emotions and find the silver lining by turning them into determination to do better or change yourself in some way. Maybe one room of your house is messy, but instead of being upset about it, clean it so next time when someone comes over they won’t see your mess!

Practice yoga or meditation.

When we’re stressed out or under a lot of pressure, our muscles tend to tense up which can leave us feeling tired and grumpy. By practicing yoga or meditating for just 10 minutes every day, you’ll be giving yourself an opportunity to relax while also increasing the oxygen supply to your muscles, which will leave you feeling refreshed and more relaxed.

Work on a creative project.

Sometimes we all need a little bit of time away from our day-to-day responsibilities in order to recharge and relax, and this is especially true when it comes to work. If you’re having trouble turning that frown upside down at your desk, try working on something that’s completely unrelated to what you do for a living (i.e., knitting, painting portraits of your pets, etc.). Not only will this give you a mental break from the monotony of work, but it’ll also help unleash some creative energy that might have been stuck inside.

Take a cold shower!

We all have those days where our mood plummets and we’re simply unable to turn things around no matter how hard we try. In these moments, the best thing you can do is take a cold shower or splash some cold water on your face in order to shock your system into thinking that it’s time to wake up and feel alert again. Once you’ve made yourself more alert, go ahead and follow one of the other suggestions above for an even bigger boost.

Put on some scented lotion!

There are tons of products out there with calming properties (lavender essential oils, anybody?) but my favorite way to lift my spirits is by putting on some scented lotion. Even if you don’t have a favorite scent, making this simple change to your routine will make an incredible difference in your mood by triggering endorphin production in the brain.

Go on a walk!

Going outside for a quick walk is another great way to improve your mood because it reduces cortisol levels while giving you some time to clear your head and process what’s going on inside of it. Alternatively, try meditating while listening to some calming music or reading a book outside instead!

Savor the moment

When you’re feeling down about something wrong that happened to you or something good that happened to someone else, try stopping yourself from dwelling on what might have been. Look at what is happening around you right now and appreciate everything this very second holds instead of focusing on how things might have turned out otherwise. Life is full of ups and downs, but the good moments are what make it all worth it in the end. So take a deep breath, relax, and enjoy!

Change your surroundings.

Sometimes we create our own bad moods simply by staying in a space that’s too confined or loud, which leads to feeling anxious and unable to concentrate. If this is the case, try going outside for a walk or spending some time in a spot that feels more relaxing (i.e., your bedroom). Remember that wherever you go, there you are-so make sure it’s somewhere where you can feel more relaxed before moving forward with any of these suggestions!

Hang out with people who make you happy!

Everyone has those friends who make us laugh even through our worst moods, right? Well, use those kinds of friendships as inspiration the next time things aren’t going quite as planned and offer to go out for dinner or coffee with your BFF! Often times, we feel better just by knowing that other people care about us and want to spend time with us.

Do something nice for someone else.

When we’re feeling down about life, it can be easy to forget that there are tons of others out there who could use our help as well-regardless of how bad we’re feeling in the moment. Volunteering is a great way to turn those bad moods into good ones by doing something nice for someone else and making their day a little bit easier. No matter how you choose to deal with your own bad moods, don’t hesitate to reach out and ask for help if you need it!


No matter what you do, remember that bad moods are temporary and will eventually pass. In the meantime, don’t be afraid to try some of these methods to turn your mood around for the better!

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