10 Expert-Backed Strategies to Overcome Bad Moods
Bad moods are inevitable. Whether due to stress, personal setbacks, or simply feeling overwhelmed, almost everyone experiences days where their emotions seem to dip into negativity. While it may feel impossible to shake off a bad mood, there are many scientifically backed strategies that experts recommend to help regain emotional equilibrium. These methods not only focus on improving immediate feelings but also on fostering long-term emotional resilience. Below, we explore ten expert-endorsed techniques to help you overcome a bad mood.
1. Mindful Breathing to Calm the Nervous System
When in a bad mood, the body often responds by increasing stress hormones like cortisol. Breathing exercises can help counteract this physical reaction by calming the nervous system. One widely used technique is diaphragmatic breathing, which involves deep breathing from the diaphragm rather than shallow chest breaths.
Psychologists suggest focusing on the breath for as little as five minutes. Research shows that this type of breathing activates the parasympathetic nervous system, reducing stress and helping you feel more grounded. Not only does it lower anxiety, but it also increases mindfulness, allowing you to detach from negative thoughts.
2. Exercise: A Natural Mood Booster
Exercise has long been recognized as an effective remedy for bad moods. Physical activity triggers the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Studies have shown that even short bursts of physical exercise—such as a brisk walk, yoga session, or cycling—can improve mood.
Dr. Michael Otto, a professor of psychology at Boston University, notes that regular exercise can significantly increase resilience to stress. Just 30 minutes of moderate physical activity can reduce feelings of sadness and help clear your mind, giving you a fresh perspective on the situation causing the bad mood.
3. Cognitive Restructuring: Change Negative Thinking Patterns
Cognitive restructuring is a technique from cognitive-behavioral therapy (CBT) that helps individuals change their negative thinking patterns. When you’re in a bad mood, it’s easy to engage in catastrophic thinking—believing that a small problem is bigger than it really is. Psychologists recommend challenging these thoughts by asking yourself questions like, “Is this thought based on facts?” or “What is the worst that could happen, and how likely is it?”
Changing negative thought patterns can reduce the emotional intensity of a bad mood and provide a clearer, more rational perspective on the situation. It may be helpful to write down your thoughts and practice reframing them in a more balanced and objective way.
4. Engage in Gratitude Practices
Gratitude may seem like an abstract concept when you’re feeling down, but research has consistently demonstrated its power to improve mood. Taking a few minutes to think about or write down three things you’re grateful for can shift your focus from what’s wrong to what’s right. This doesn’t mean ignoring challenges; rather, it helps to balance negative emotions with positive ones.
According to Dr. Robert Emmons, a leading researcher in gratitude, practicing gratitude regularly has been shown to increase happiness levels and reduce depression. Over time, people who consistently engage in gratitude practices experience a heightened sense of well-being and are less likely to be pulled into extended bouts of negativity.
5. Listen to Uplifting Music
Music has a powerful effect on emotions, and listening to upbeat or calming music can dramatically change your mood. Neuroscientific research has shown that music influences the brain’s reward center, releasing dopamine—a neurotransmitter that is linked to feelings of pleasure and motivation.
Different types of music can produce various effects. For instance, fast-paced, energetic songs can help lift your spirits, while slower, meditative music can have a soothing effect, reducing tension and fostering relaxation. Experts recommend creating a playlist of your favorite songs to help you regulate your mood when you’re feeling down.
6. Practice Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is another evidence-based technique that can help alleviate bad moods. PMR involves tensing and then slowly relaxing each muscle group in the body, from your toes to your head. The purpose of this method is to reduce physical tension that often accompanies stress and bad moods, allowing the mind to relax along with the body.
Studies suggest that PMR can reduce symptoms of anxiety, improve sleep, and even boost overall emotional well-being. Dr. Edmund Jacobson, who developed the technique, found that physical relaxation is strongly tied to emotional relaxation, making it a valuable tool for overcoming a negative emotional state.
7. Journaling: Unload Your Thoughts
Writing in a journal can be a productive way to process and release negative emotions. Research in psychology shows that journaling helps individuals organize their thoughts and express emotions that may otherwise remain bottled up. When you write down what is bothering you, you gain clarity about the situation, making it easier to address and resolve your bad mood.
Clinical psychologists recommend “expressive writing,” where individuals write continuously for 15 to 20 minutes about whatever is on their mind. This method allows for emotional catharsis and can offer insight into the deeper reasons for a bad mood. By reflecting on your thoughts in writing, you can also identify patterns that may be contributing to recurring negative feelings.
8. Use Aromatherapy to Soothe Emotions
The sense of smell is strongly linked to the brain’s limbic system, which regulates emotions. Aromatherapy—the use of essential oils—can influence mood by stimulating this part of the brain. Specific scents, such as lavender, chamomile, and citrus, are known for their calming and mood-lifting properties.
In one study, participants exposed to lavender oil reported significantly reduced stress and anxiety levels. Other research has shown that citrus oils can boost energy and uplift the mood. By diffusing essential oils or using them in bath products, you can create a sensory experience that helps alleviate a bad mood.
9. Seek Social Support
One of the most reliable ways to improve a bad mood is by seeking out social support. Humans are inherently social creatures, and connecting with others can boost our mood and foster a sense of belonging. Whether it’s talking to a friend, family member, or therapist, sharing your feelings can help relieve the emotional burden.
According to Dr. John Cacioppo, a leading researcher on social neuroscience, social interactions stimulate the release of oxytocin, a hormone that promotes feelings of trust and comfort. Even a brief conversation with a loved one can break the isolation that often accompanies a bad mood, helping you feel understood and supported.
10. Get Outside and Embrace Nature
Nature has a unique ability to calm the mind and lift the spirit. Spending time outdoors, especially in green spaces, has been shown to reduce symptoms of anxiety and depression. The Japanese practice of “forest bathing,” or spending mindful time in nature, has gained popularity for its therapeutic benefits.
Research conducted at Stanford University found that participants who took a 90-minute walk in nature reported lower levels of rumination and a reduction in negative thought patterns compared to those who walked in an urban setting. If you’re feeling trapped in a bad mood, stepping outside for a short walk in a park or garden can offer a much-needed reset.
Conclusion
Bad moods are a natural part of life, but they don’t have to take over your day. By using these expert-backed strategies, you can take proactive steps to lift your mood, regain control of your emotions, and prevent negative feelings from lingering. Whether it’s through physical activity, mindfulness, or connecting with loved ones, you have many tools at your disposal to navigate and overcome a bad mood. Embracing these practices regularly will also enhance your emotional resilience, making it easier to maintain a positive outlook even in challenging situations.