13 Quick Fixes to Snap You Out of Your Bad Mood


Whether you woke on the wrong side of bed or everyone is just rubbing you the wrong way, it seems that all you feel like doing is laying on the couch and getting your sugar fix.

So, you’re grumpy and having a bad day…it happens to us all, but hearing that doesn’t make it any easier, does it?!

Here are 13 quick fixes to snap you out of your bad mood…

1. Smile

Haha, not exactly the easiest thing to do when you’re grumpy. Thinking of a funny memory can help turn that frown upside down. Scientists believe that the mere act of smiling can positively influence your outlook.

2. Eat some dark chocolate

This advice alone should make you smile! The flavanols in dark chocolate (70% cacao) are believed to contain mood enhancing qualities. Avoid reaching for that give you a quick sugar hit but leaves you feeling lethargic. Instead try a mix of nuts and dark chocolate to really ramp up your mood.

3. Get your nature on

We all kind of know that being in nature is ‘good for your health’. Studies have confirmed that the Japanese practice of Shinrin-yoku (taking in the forest atmosphere) for 20 minutes can have a positive effect on the body. By spending time in nature you can reduce blood pressure and the hormone cortisol, which is linked with stress. In fact, there is even viewing ‘green scenery’ will also improve your mental wellbeing! Bust your bad mood with an Active8me workout in the park.

Active8me 13 Quick Fixes to Snap You Out of Your Bad Mood Girl in nature

4. Get present

Yoga has practiced this for millennia, hasn’t it? Deep breathing activates your ‘relaxation response’. This is thought to be your body’s natural counter to the heightened ‘flight or fight’ response (which is often enhanced due by prolonged daily stress). The relaxation response is a mechanism to return your body to a state of equilibrium. If achieved your muscles relax, your heart rate slows, your blood pressure normalises and the blood flow to your brain increases. Hence, your bad mood floats away.

Try today – Think, when is the last time you breathed DEEPLY? Take a 60 second ‘breather’. Close your eyes, take 20 deep breaths. Focus solely on the practice of oxygenating your lungs and expelling toxins, just as your body was designed to do.

5. Adopt an attitude of gratitude

A bit of tough love – stop whining to yourself about all the negative stuff! Studies suggest ‘counting your blessings’ improves your mood. Make a mental note, or even better write a post-it of 5 things you’re grateful for. Got achy legs from your workout? Be grateful you exercised. Annoyed by your family or friends? Be grateful you have loved ones in your life…you get the idea!

6. Visualize the rock star version of yourself

What you focus on is what you get. Have a little movie reel playing in your head of the body you want, the confidence you want, the energy you want, the self-pride you want, the health you want, the success you want, the life you want. Fill your mind with positive talk and empowering images instead of that little negative voice that tends to rule your mind with its fears, doubts and limiting negative talk.

7. Do a favour

Hang on, you’re thinking “I’m the one that needs help at the moment”. Well, be THAT person who helps someone else out and we guarantee it will instantly boost your mood. It’s a simple distraction technique – you’re concentrating on doing good, the result – you feel good!

8. Turn up the tunes

Just as listening to music can help your exercise performance, it can also be a powerful tool for you to reduce stress. Apart from the distraction from stressful thoughts that music offers, studies show it can play a role in how well you are able to recover from stressful situations. Ditch the soppy ballads, put together a funky upbeat playlist that you can call upon in bad mood times.

9. Hang out with a furry friend

Apart from the unconditional love that your furry friend shows you, they can also bust your bad mood! Studies suggest that a pet can lessen the symptoms of depression and anxiety as well as lowering stress. What better excuse to play with your pooch?!

10. Tick off a task on your to-do list

Kicking small goals can boost your mood dramatically. Choose something small that doesn’t take too much emotional effort and get to work. Water a plant, schedule your workouts for the week, write a shopping list for healthy meals.

11. Exercise

Moving your body and elevating your heart rate releases endorphins that will elevate your mood. Exercise is the most common answer to reduce stress and bust a bad mood. But, the keyword is REGULAR exercise. Go for a brisk walk during your lunch break or dance around your room for 20 minutes as a bad mood buster but do it often to keep the bad mood at bay!

12. Surround yourself with positive people

Have you ever noticed that one piece of fruit that has gone off can quickly contaminate the rest of the fruit? This is exactly how a bad mood operates. Sometimes, you may not even notice the impact of negative people in your life without paying close attention. If you feel drained, dull and demotivated after spending time with certain people, perhaps it’s time to reconsider your interaction with them. The same is also true of positive people. The more you surround yourself with positive people, the lighter your mindset load will be.

13. Do something new

Albeit Einstein hit the nail on the head when he said, “The definition of insanity is doing the same thing and expecting a different result”.

Bad moods are a part of life. But they shouldn’t be happening all the time. Perhaps it’s time to give that same old routine a jolt in a different direction. Consider small changes – take a packed lunch instead of eating out; go to bed and get up earlier; order a wild salad; think about moving in different ways; try a dance class or HIIT session perhaps; go for a brisk walk in your lunch break…you get the idea!

So, is your bad mood busted?

Hopefully you didn’t even make it to the end of the list and were able to snap out of your bad mood without too much effort. Be comforted in knowing that we ALL suffer from bad moods, it’s how we deal with them that makes the difference. Active8me  has put a lot of time and expertise into designing mindset lessons that will help with your health, fitness and wellness goals, but you’ll find they also help with everyday life too. Check out the Active8me app for some great tools to help you build a strong and resilient mindset.

Please remember there is a big difference between the occasional bad mood days and feeling down, anxious or constantly in a bad mood. If that is the case, please see your doctor for further advice.

Footer_download now

Share this article


Active8me is an all-in-one digital health and wellness platform devoted to building a healthy future​

Recent Posts