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Published on June 4, 2020

5 Ways to Get Out of a Bad Mood (Backed by Psychology)

5 Ways to Get Out of a Bad Mood (Backed by Psychology)

There is nothing worse than being caught in a bad mood, especially when it seemingly comes out of nowhere. It can be caused by one thing, one off comment, a snide look, or an empty coffee cup, and the negativity overwhelms us and throws us into a bad mood.

But now that you find yourself in one, it’s pointless to continue to stay there. Being in a bad mood is okay for a short time, but you don’t have to stay in a bad mood. It isn’t productive or conducive to you being happy and living your best life.

What Causes a Bad Mood?

Some psychologists believe a bad mood originates due to ego depletion. Researcher Roy Baumeister[1] suggests when people use up their willpower to avoid temptation, they drain cognitive resources.

Think of yourself as having a stress-threshold. When you pass the line, you get in a bad mood, which might manifest itself as anger, irritability, or cynicism. All of these cause your blood pressure to fluctuate and increase your level of the stress hormone cortisol.

There are so many causes that can put us in a bad mood, and they are all completely personal to you and your situation. While the causes are varied, there are some common strategies that tend to help those who have fallen into a bad mood.

5 Ways to Get out of a Bad Mood

This list is more like a pick and choose for whichever one will work for you. Some will work for some bad moods, but keep in mind that if your bad mood is caused by a strong feeling you are having, you should face that feeling and deal with the situation. The most effective way to get out of a bad mood is to face your problems and resolve them.

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1. Gratitude

Gratitude is the power to switch your mindset from lack and negativity to abundance and positivity[2]. It is easy to get sucked into the a negative headspace with the society we live in, the media, and our culture.

However, by practicing gratitude you literally change the molecular structure of the brain. It keeps the gray matter functioning and makes you feel healthier and happier[3]

The power of gratitude is extensive and has been backed by scientists over and over again. By practicing gratitude, you activate your hypothalamus and the other parts of the brain’s reward pathways to improve your mood. Your brain is an incredible asset and can be used to generate positive or negative emotions, and it’s ultimately your choice.

Practice gratitude as a way to disperse your bad mood. You don’t have to start off big. Start small by appreciating the little things in life: the smell of coffee, the kindness of a stranger, the sound of your baby laughing. Gratitude can be just as addictive as a bad mood.

2. Exercise

Now gratitude is a wonderful asset, but sometimes it isn’t enough. Sometimes you are just in such a bad mood that you can’t even get into that state to express gratitude. This is when you can try exercise. There is so much evidence backing exercise as a mood booster that it is overwhelming[4].

The most notable shift that exercise creates is the release of four notable chemicals into your brain: serotonin, dopamine, endorphins and norepinephrine[5]. These chemicals are released into your body and are designed to make you feel happy; in fact, they are called the happiness chemicals! If you’ve gotten stuck in a bad mood, try an exercise class or go on a long walk or run. You’ll be surprised how much it helps!

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Try these morning exercises to get your day started on a good note!

3. Meditation

Next, let’s talk about a deeper way to deal with a bad mood: meditation. The world is extremely overwhelming, and sometimes exercise and gratitude just don’t cut it. Sometimes you just need to stop for a moment and breathe.

It is so easy to get caught up in those negative thoughts that are floating around your head, so take a moment to sit in them and face them.

When you are stressed or in a bad mood, your medial prefrontal cortex becomes hyperactive and you become depressed. Meditation has been found to change certain brain regions that are specifically linked with depression. Dr. John W. Denniger, director of research at the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital, explains:

“Meditation trains the brain to achieve sustained focus, and to return to that focus when negative thinking, emotions, and physical sensations intrude — which happens a lot when you feel stressed and anxious.”[6]

Meditation is another way to use your amazing body to work with you to help you boost your way out of a bad mood. It makes you stop and face those feelings and relax the tension that they are causing. There are even options to do specific mood-boosting guided meditations to help you if you are new to meditation.

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If you’re not sure where to start, check out this guide to get started.

4. Rest

Meditation, gratitude and exercise are all well and good, but if you are exhausted, they won’t be much help. We are all just human beings, and at the end of the day, we live, breathe, eat, and get tired. When a bad mood comes, it may just be that you are tired and rundown.

Sometimes you just need to rest, something that is frowned upon in our culture. We live in a “get everything done now” kind of world, and if you rest, you are perceived as lazy, and it is draining and exhausting.

Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood[7]

Try resting, and I don’t just mean sleeping more or having a nap. I mean disconnect from your constant need to go, go, go and sit and take a day to do nothing and recharge. If you are feeling emotionally drained, you will struggle to lift a bad mood.

5. Connect With Your Support System

This one is incredibly important and often underrated. When we feel low, we feel disconnected and unvalued by those around us. Reaching out and talking out your bad mood to a trusted friend in your support network really helps you get out of a bad mood. It helps us to process our feelings, put them into perspective, and obtain advice and support.

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A new brain imaging study by psychologists suggests that verbalizing our feelings makes our sadness, anger, and pain less intense.[8]

When we talk about our feelings, they become less intense, and we can relax a little. Don’t be afraid to reach out. It isn’t always easy, but talking it can really help you move forward.

Sometimes it feels like we just keep all of this noise in our head, and it gets too loud and we just get overwhelmed. Spending time expressing how you feel in a safe space can be very therapeutic and mood-boosting when you receive support and reassurance.

Final Thoughts

Being in a bad mood sucks, but you are overall responsible for your mood and actions. Someone or something can trigger a bad mood, but you are in charge of how you feel and what you do moving forward.

You can choose to do these activities to boost your mood and take responsibility for how you feel, giving you back power and control over your mood.

Nothing lasts forever, not even a bad mood. Look to the future and gain some perspective. One day, you won’t even remember this moment.

More Tips on Curing a Bad Mood

Featured photo credit: Anthony Tran via unsplash.com

Reference

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Jade Nyx

Qualified Life Coach

5 Things to Remember When You Don’t Believe in Yourself 5 Steps to Create Self-Fulfillment in Times of Adversity 15 Daily Intentions to Set for a More Driven Life 5 Ways to Get Out of a Bad Mood (Backed by Psychology) Why Does Life Suck So Bad Sometimes?

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Last Updated on July 10, 2020

How to Reinvent Yourself and Change Your Life

How to Reinvent Yourself and Change Your Life

There will always be times in your life when you may need to learn how to reinvent yourself. This could come when you experience a big change, such as leaving your job, moving on from a relationship, transferring to a new home, or losing a loved one. If you are going through a major shift in your life, you may have to find new ways of thinking or doing things, or risk failing to reach your full potential.

“When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.”

Many people who dared to leave their old unhappy lives enabled themselves to pursue their passions and find a renewed zest for living. You can also achieve the same if you take a leap of faith and make things happen for yourself.

To help you always be at your best wherever you may be in your life, here are some practical tips on how to reinvent yourself.

The Reinvention Checklist

Before embarking on a journey of self-reinvention, you need to make sure that you have everything that you need to make the trip bump-proof. These things include:

Resilience

Problems and obstacles are guaranteed to happen. Some of them will be difficult and may knock you off course; the important thing, however, is that you learn from these difficulties, never lose focus, and always get back up. This requires building resilience to get through the tough times.

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Support

Humans are social beings. Although it is important that you learn to rely on yourself when facing any challenge, it is also important to have a support team that you can lean on to give you a boost when things get too tough and to correct you when you’re making mistakes.

The key is to find the right balance between independence and dependence. Don’t be afraid to be vulnerable and share the difficulties you’re facing. When you open up, you’ll find the people who are really going to be there for you.

Self-Care

During the process of learning how to reinvent yourself, you will have to pull yourself away from your old comfort zones, habits, roles, and self-perceptions. This can be difficult and cause you to question your self-worth, so it’s important to engage in self-care to maintain a positive outlook and keep your mind and body healthy as you face the challenges that await you. Self-care can include:

  • Participating in a hobby you enjoy
  • Spending time with your support system
  • Taking some time to walk in nature
  • Practicing loving-kindness meditation

Find what works for you and what helps you feel like your true self as you seek a reinvented version of you.

How to Reinvent Yourself

Once you’re sure that you’re equipped with all the tools in the self-reinvention checklist, you can begin your journey of learning how to reinvent yourself.

1. Discover Your Strengths

This step provides valuable information on how you deal with certain situations. If you have this information, you will be able to manage difficulties more efficiently.

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To find out what your strengths are, you can ask your friends and colleagues for feedback, engage in self-reflection, or try these 10 Ways to Find Your Own Personal Strengths.

2. Plan

This step calls for a thorough assessment of your current emotional, psychological, and financial status so that you can develop plans that are realistic and practical.

It’s okay to have ambitious dreams, but your plans have to be realistic. Making use of SMART goals can help you plan your life better.

You can also consult your mentor or life coach for practical tips and advice.

Ultimately, you’ll want to create specific long-term and short-term goals that you can create milestones for. By doing this, you’ll lay out a specific roadmap to your reinvented self.

3. Try Things Out

Sometimes, we don’t know if solutions actually work until we try them out. This is why it is important to experiment whenever possible, especially if you’re dealing with a career change. You may need to simply experiment in order to find the things you like. This can be the same with hobbies. If you’re not sure what you would like doing, accept invitations from friends to join them in their favorite sport or take a class, like pottery or photography.

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By seeing what’s out there in any area of your life, you’ll have a better chance of finding the things you enjoy and the goals you want to create.

4. Manage Your Finances Well

Changes may require a bit of money. If you’re shifting to a new career, you may have to pay for training. If you’re going through a tough divorce or having a hard time dealing with the death of a loved one, you may have to pay for therapy. If you’re moving to a new home, you’ll definitely have to pay a whole lot of expenses.

All of these things are possible, but it will require a bit of money savviness as you learn how to reinvent yourself. If you have that cushion, you’ll feel more comfortable straying from your current path to try new things.

5. Muster Your Courage

Fears and self-doubt may arise when you encounter difficulties and setbacks. Sometimes, they may also come when you’re taking risks. You have to manage these negative emotions well and not allow them to discourage you. Tap into your courage and try doing at least one new thing each week to develop it.

Learn how to deal with your self-doubts to move forward in this article: How Self Doubt Keeps You Stuck (And How to Overcome It)

6. Use Your Support Group

As stated above, you need to build a strong support group before you even start the process of reinventing yourself. Your group will keep you from taking wrong turns and encourage you when you get too weighed down by problems. Don’t be afraid to call them, or even ask them out for coffee if you need to vent about the current difficulties you’re facing.

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7. Remind Yourself Every Day of Your Commitment

Write your goals on different-sized cards and scatter them at home and at work in places where you can easily see them. This way, you will constantly be reminded of where you want to be. Remember, writing down your goals helps them stick[1].

8. Accept Failure, Learn, and Resume Your Journey

Failing is normal, especially when we’re trying out something new. When you fail, simply recognize it, learn from it, and move on. Failure, in the end, is the best way to learn what does and doesn’t work, and you simply won’t be able to learn how to reinvent yourself if you don’t accept the inevitable failures that await you.

Final Thoughts

If you truly want to learn how to reinvent yourself and live the life you desire, take the advice above and start taking action. It will take time, patience, and plenty of effort to make the change you want happen, but it will be all worth it.

More Tips on How to Reinvent Yourself

Featured photo credit: Ashley Rich via unsplash.com

Reference

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