How To Get Over a Bad Mood Fast

get over bad mood

Arguments, disappointments, or failures can all put you in a bad mood, but sometimes you just wake up that way. If you’re struggling to get past a bad mood, try these 6 tips to help you feel better fast.


When you’re in a bad mood, the last thing you want to do is smile. Maybe no one’s ever told you this before, but you can actually smile without feeling happy! Studies show that smiling does have a small effect on your emotions, even if you’re forcing yourself to do it. So next time you’re in a bad mood, just start smiling. Smile at the people you walk by on the street, or your coworkers, or to yourself in the mirror if you have to!


Bad moods can cause us to dwell on negative thoughts. If you know what put you in a bad mood, acknowledging your emotions can help you move on from them. Talk to a friend you trust about your feelings—but be careful not to share your emotions with someone who will judge you or make you feel more frustrated.

Remember, bad feelings are a part of being human. Acknowledge them, but don’t let them define your day.

Focus On Gratitude

When you’re in a bad mood, it’s easy to spiral. Suddenly you went from being frustrated you dropped your dinner to feeling bad about the job you didn’t get last year, and the time your boyfriend cheated on you, and that expensive top you really liked that you spilled wine on… 

Instead of spiraling into negative feelings, try and remember a few things you’re grateful for. Write down 3 good things that happened this week, and try and focus on how those things made you feel. Your mood will start to lift immediately!


There’s nothing like a bad mood to cause you to overindulge on sweets, alcohol, or other unhealthy vices. But these things won’t make you feel better, and they’re often followed by shame once you calm down later. 

Instead, try going for a walk or a jog when you’re in a bad mood. Sunlight and endorphins can work wonders on your mood, and exercising can give you some time to think and gain perspective about what upset you in the first place.


Sometimes, a bad mood can hit without an obvious cause. Maybe you woke up feeling off, or you became sad towards the end of the day. If you’re not sure what’s bugging you, journaling can help clear your mind.

Try writing a few pages without any particular agenda—just record what comes into your head. As the minutes progress, you might get some clarity about what’s really going on in your subconscious mind.

Look at Old Photos

Even though it doesn’t feel like it when you’re in a bad mood, you’ve had some really, really great times over the last few years. Next time you find yourself in a slump, scroll back through old photos taken during experiences you enjoyed. You’ll laugh, you’ll smile, and you’ll get lost in reminiscing without even realizing your bad mood is disappearing along the way.

Getting yourself out of a funk isn’t easy, but you’ll be grateful you did it once you’ve had a chance to reflect. Next time you’re struggling, use these tips to help put things into perspective and regain the joy in your day.

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