What you can do when you are in a “Bad Mood”



Let’s face it, we all are going through it eventually. Having once in a while a bad mood spell shouldn’t bring you down for good.

There is always something you can do to change your mood from bad to better, just follow these few steps.


Going outside may sound too simple, but trust me when I say that when you are outside, even just for 5 minutes, your positive mood level will increase quickly.

You don’t need to live, like me, in the countryside.

You also can do this efficiently in a city. Just go around your block, or go to the nearest park.

I ensure you this will clear your negative thought patterns and lift the mood.

Being in Nature


Avoiding your bad mood won’t change it at all, but when you acknowledge it, even embracing it, you will take the edge off it quite a bit.

People still do believe by avoiding the existence of their bad mood level will make it go away. Perhaps it does, for a while, but it will come back sooner or later, then what?

By being open and fully aware of your current mood level, you have a better chance of decreasing it to normal.

Perhaps take a punch into a pillow, or scream out loud a few times, yes, you also can safely use the F-word if you need to.

Acknowledge your Bad Mood

TIP: If you do live in an apartment building and loud screaming will lead to neighbors knocking on your door or walls, do this instead.

Take again, a pillow and hold it in front of your mouth, then scream with the whole capacity of your lungs. Repeat it until you feel it is enough.

How does it feel now, better I assume?


Again, it doesn’t help you to look the other way when you are not in a good mood. Instead, ask yourself what is the reason for your current mood level?

Why do you feel that way, again? What triggered the bad mood?

Well, by now you get the drift.

By listening to your mood, it will tell you clearly what is going on, or actually what is not going on in your life. Do you need to make changes soon and if so what has to change immediately?

Talking to yourself is encouraged and also writing down the answers about your current bad mood can tell you a lot about yourself and your current situation.



You can listen to your favorite tunes by choosing the kind of music you like the most.

Some researchers even say to choose the music according to your current mood and, if you feel it is enough, to switch to the music which is more uplifting.

Other researchers even say that you always should use an uplifting kind of music.

Classical music certainly is a very good choice to go for and here is why:

  • Decreases lower mood levels
  • Lowers blood pressure
  • Lowers heart rate
  • Lowers the stress hormone cortisol

Test yourself next time you are having a bad mood and how music can help you to change it.

Listen to Music


Any kind of activity will do just fine. It only depends on what kind of personality you have.

  • If you are a sporty person then doing some physical activities will certainly be a very good choice.
  • If you are an outgoing personality, you may contact one or more friends and meet with them to have a good time, which also will improve your overall mood level.
  • If you are a more of an introverted personality, having some downtime just for yourself is very important. Make sure you can schedule half an hour or so to do whatever you like to do.

Perhaps reading a book, listening to music, or meditating.

Anything that fits your profile and can help to jock your mood is pretty much okay.

Boost your Mood Level


We are humans and therefore we can have a bad mood spell, whatever the trigger for it might be. No one can be a shiny, smiley person all the time, just learn to deal with it.

Therefore, acknowledging ourselves once in a while, that we are having a bad mood spell is important and by doing so, it will take the edge off it quite a bit.

However, punching your boss in the face may not be such a good idea. Giving into any sort of violent acts will, perhaps, even increase your current, not so uplifting, mood level. Then again, researchers also do believe that becoming “physical” sometimes, can actually improve your mood level to become more stable and therefore calmer.

Don’t Punch your Boss

And here is the way to do just that without getting violent at all. There are sports activities which are suitable to get the bad mood level and the potential of getting physical aggressive, under control even transformed.

  • Boxing, is one of the primal activities known to mankind since the beginning of time. It is still one of the most wanted sports events of our times and even women have found their way into this sport.
  • Kickboxing, was created from two parts Karate and Boxing. It is a self-defence technique with its origin in Japan in the late 50s. American kickboxing has its beginning in the 70s.
  • Karate, is a Japanese martial art
  • Judo, meaning “gentle way” is a modern martial art which later has found its way into a combat and Olympic sport.

As you can see, I have only mentioned a few possible sports where you can “release” and hopefully find “relief” from a bad mood, which also might be in a combination with a deep-rooted anger issue many people are actually not totally aware of that they might have it.

Feeling angry sometimes is a normal human reaction but when the feeling gets combined in “letting go” the anger more uncontrolled, you will probably agree with me that this needs to be addressed with a professional who can proper deal with the issue; it’s called “Anger Management”.

The worst part, however, is not acknowledging the issue at all and by ignoring it nothing really won’t or can’t improve either.

Find the Calm in Yourself

Then, doing what makes us feel better (see above) will not only improve our mood level but also will see ourselves in a better light and will accept ourselves for who we are.

Wishing you always a happy shiny day and by leaving a comment below, you also will make me smile too. 🙂

my signature






Author: Sylvia Kiliwia

Sylvia Mann has worked as a Geriatric Nurse and as a Nursing Instructor for many years. However, her passion also lies in holistic healing and seeking complementary healing modalities such as Reiki, Body Talk, EFT just to name a few. Spiritual topics about psychic abilities, the supernatural and more are also of interest to her. To be able to "heal yourself" is always the main focus to Sylvia when she writes an article to inform her readers.

42 thoughts on “What you can do when you are in a “Bad Mood””

  1. Thank you very much, Sylvia, for your wonderful post! So many simple and easy to do methods to improve your mood.
    I learned that a bad mood, doesn’t matter if it is sadness, anger or loneliness or anyway one could feel down and bad is a matter of choice. We decide to feel that way and create this reality for ourselves.
    And I understand that there are situations which could trigger a poor reaction and a bad mood. But then we still have a choice for how long we keep us in this way.
    The good thing is that the brain is a mirror of our actions, which means that after we started to decide differently it would be easier every time to shift the mood to a better frequency.
    However, in my practice as a coach, I experienced how hard it is for many to make a different decision and consciously shift the mood.

    Sending much Love and Light your way!
    Aloha, Jenna

    1. Hi, Jenna,
      Thank you for your comment and for contributing to this topic.
      I, myself, know of the facts you just have outlined and I agree with it 100% that we are the one’s who actually decide how we “like” to feel right now.

      In my case, it took me a very long time to actually acknowledge how I really feel in a certain situation and what has been triggered to give me a certain reaction. I knew it from the theory what was going on but I had a harder time to put it into practice to “deescalate” the unwanted mood I found myself in.

      One might think, it is so logical and it actually is, however, when it comes to strong feelings/emotions some people will have still have a harder time to let them go and actually be more pro-active, doing something which can reverse the “bad” mood back into a “feel good” condition.

      Thank you Jenna for your insight and expertise on the matter, so appreciated.
      Lots of Love to you
      Namaste, Sylvia

  2. Hello Sylvia,

    Thanks for this mood-lifting post! At the moment I need some good-mood motivation. I’m so very nervous about the upcoming final course tests, I’m having by the end of this month. Can’t think about anything else, because it is so important to me.

    You are perfectly right, going outside in nature is very helpful. I go jogging two-three times a week. In general, exercise helps me a lot to lift my mood. Therefore I exercise almost every day inside or outside. Anyhow, for the moment I can’t get my nervousness to disappear, even by exercising. Usually, I do not listen to music that much. Your tip listening to calming, nice music is a good one. I will try that out.


    1. Hi, Pernilla,

      Thank you for taking the time to leave a comment, appreciated.

      I so do understand what you are going through. I can remember how extremely nervous I always was when I had any form of an exam to go through. It really can make your whole mood very unpredictable and also hard to deal with for other people around you.

      Yes, going and being in nature is very helpful and I really hope that it is giving you some help with what you have to deal with right now.

      Sending you lots of Higs 🙂

  3. Hello. It’s true when u go out helps but only when i got company (who i can talk for real). I usually go in the morning where is no traffic and hear the birds and other animals “saying what they have to say!”.

    Acknowledging the bad mood can be tricky. Well if you are lucky and discover it fast, you will cause less pain to you and others. I usually walk it off(inside the house) or listening to music.

    I liked the pircture of the person playing games. I get angry when im disturbed when playing games because they are real time. I will lose the game(for sure) if someone disturbs me.

    Good article. It was a breeze reading it. Cheers

    1. Hi George,

      Thanks for your comment and your insight. I agree, sometimes it is nice to have someone to talk to when you do a walk, but then again, I like to be quiet when walking and like you said, listening to what Mother Nature has to say.

      I guess, it depends, besides the bad mood, if you are “in the mood” for company or not.

      Yeah, I like the cartoon too I thought it will “lighten” the mood a bit 🙂


  4. Hello Sylvia, this content is so awesome that I’m reading it for the second time and bookmarked it. I am very bad with my mood and it can swing any moment based on situations and circumstances. I enrolled sometimes back for an anger management class and it has really helped to calm my nerves when I feel like punching someone in the face. Though I learnt a great deal from this post about controlling bad moods with activities. I actually love nature and I try in as much as possible to get myself off into nature by sitting under trees or taking a walk to appreciate flower beauties whenever I am down. Thanks for this post

    1. Hi RoDarrick,

      for leaving a comment and sharing your personal experience with the issue of anger.

      It is sometimes tough to do the right thing and to try to keep oneself in line, so to speak.

      I can get pretty heated too and I always felt better when I walk it off in Nature. However, I recognized this just in the last couple of years how wonderful and healing it can be to be in nature.

      I also use music a lot and it certainly will calm me down and lift me up again. We don’t need to be prisoners of our own mood. Just saying 🙂


  5. Wow, interesting article. Thank you. There’s this saying that when you are angry, take a walk or walk away and you will feel better. Even when you return back to the same place seeing the same people or thing that causes the anger or bad mood earlier, you will definitely have a different feel about that person or thing. I agree with you that taking a walk can soothe ones mood.

    100% true, the earlier that you accept it the better and faster you will be able to deal with it. And that goes with every other thing. Accepting a situation is one of the solutions. And the other points are true as well. Thank you 

    1. Thank you, Augusta for your comment and insight on the matter.

      I too have found it most refreshing to leave a situation and walk it “off” breathing in fresh air and after a while coming back and see things in a fresher perspective.

      We, as humans, have still to learn to accept ourselves for who we are and not looking the other way when seeing something we don’t like, i.E. being a moody person.

      Everything comes in time, no rush though. 🙂


  6. Hi Sylvia, I must say that this article is very helpful and informative. We live in that time where is inevitable to experience a bad mood most of the time, bills, family, job, etc. My favorite way of improving mood and relaxing is music. I often play the piano or play my favorite songs on YouTube. Thanks for giving more tips on this common problem.

    1. Hi Daniel,

      Thank you for your time in leaving a comment and for sharing your own experience what works to raise and uplift your own mood level.

      Music is always the first choice for me to relax and refresh my mind, body and soul.


  7. Thanks a lot for the very thorough and comprehensive article.I was doing some research online to reduce my stress and you know very well. I came across your helpful article and got helpful insights.I am well aware that it got so many useful ways to get rid of bad mood. A walk-through on what we will learn from this article is very helpful in making my purchase decision. I loved how easy the article makes it for readers and this is on my list. Definitely come back to your website and try out those products. the price is affordable too!

    Best regards, Jennifer 🙂

    1. Thanks, Jennifer, for your comment and I am glad you also have found my article helpful in how to deal with it, when in a bad mood.. We all have to find our own ways in what is working for us to raise and uplift our mood level.


  8. Omg this is amazing, I thought I was weird when I felt better after going outside on a bad mood day, to see that it’s actually recommended is pretty cool. This article was very comprehensive, liked it. I thought people in movies were being dramatic when they scream through the pillow and eventually feel better, I am definitely going to try it in the future. 

    1. Hi Nomie,

      You are certainly not weird at all when you love being outside and it helps you to feel better.

      I also would encourage you to try out the screaming into a pillow, I am sure you feel better after doing so.

      Thank you for leaving a comment.


  9. Thanks for the post, glad I stumbled across it. The first thing that struck me was denying your mood, and I’m always doing that.

    My wife knows me too well and can tell if I’m in a mood, my reply is still, no I’m not. Acknowledgement, as you say, must be the first move. What do you think about talking it out with my wife, she seems to know more about the way I work, than I do. Or is it the case of walking it off first then talking?

    1. Thanks, David, for your comment and question.

      It isn’t always easy to be honest with ourselves so, never be too harsh with yourself 🙂

      Yes, acknowledging these things is a good first step.

      I personally don’t know you but, in my personal experience it is a good thing to walk it off and yes, it could be a good thing too to sit down and talk it over with your wife.

      We sometimes give not enough credit to our beloved spouse and how they, sometimes, can hit the nail on its head with their observation.

      Have always a nice day 🙂

  10. Thank you for sharing this information on What I can do when I am in a “Bad Mood”. Yeah we all go through bad moods one time or the other but it shouldn’t bring us down. I have learnt to conquer bad mood even before it comes.

    These stuffs are cool to subside bad moods. Cool tips and music is my favourite of them. Music has a way of consoling the soul and has great potential of subsiding bad mood.

    Good reading through.

    Farewell and happy Thanksgiving.

    1. Thanks, Barry for your comment and insight.

      I too, love Music and I agree that it is a wonderful tool to sooth one’s soul, ergo, enhance our mood level 🙂

      I hope you had a wonderful Thanksgiving!

  11. You are a great psychologist as i can see.You figured out all ways which help people to get rid of bad mood.For me, my bad mood goes away when i listen to the music.You will not believe me ,but when i listen to classic music i got the worst mood , it asks me to listen to loud music and put the last level of volume so that i can’t hear any other sound just for 10 min.After that i lower the volume and wow,Julienne is back from bad mood.

    Going out help many people too but as you said ,it depends on people’s personality.

    Thank you for helping people in any way to be well.

    1. Thank you, Julienne, for you leaving a comment and being so open about your own experience.

      First, tough, I am NOT a psychologist. However, I work in the alternative health as a Reiki practitioner and people convey in me also when it comes to their mood swings.

      I understand what you are saying thay you can’t listen to classic music, this too is a personal thing.

      I remember when I was younger I also loved hearing loud music too relax and feel better about myself.

      Nowadays, though, I do prefer the classical style or just music which is made for meditation etc.

      Whatever helps you is the key 🙂

  12. I have heard that going outside is recommended for at least 30 minutes a day.  Also, taking Vitamin D is also helpful if you can’t go outside.

    As of lately I have been meditating.  For 3 weeks I have been doing it.  In the beginning it really wasn’t easy, though.  However, it does get easier.

    Just curious are there any meditations that you recommend though?

    1. Garen, thanks for stopping by and commenting on my post.

      You are right that supplements like Vitamin D can also help, especially in the Winter months, to enhance one’s mood level.

      Meditating also is a very good tool and I do recommend that you keep doing it.

      If you go on YouTube You can find a lot of useful and suitable meditations for Beginners.

      I hope that helped 🙂

  13. This is a very useful article to read friend. I mean we all face bad mood sometimes in our life, as long as we are imperfect humans. I often do experience it myself. But personally, I find that, during such moment, listening to a vocal music that is very cool is best for me. 

    Due to this, I have a few selected vocal renditions that I play anytime I’m feeling down or a mood change. As you said, each of us knows what we love to do  that works well for us. Some may want to go out with friends when in bad mood. Others may also want to do some physical activities that keep them busy. but in all, it work the same way for each of us.

    This article deserves to be read again, I’m going to Bookmark it for future reference, as it is full of valuable information. Thanks so much for sharing with us.


    1. Thank you Stephen for your kind comment and your personal experience. 

      I do believe that we all do know, somehow, how to deal with our moods and what is helping us to elevate our mood level. 🙂

  14. I just had to read this article when i see ‘What you can do when your in a bad mood’ not for me of course haha!

    Living near the sea I totally agree that getting out in the fresh air can really help and within five minutes. Love the tips you give here to get yourself out of a mood, music and exercise does it for me but I can use these tips to help my teenagers out a bit. Thank you!

    1. Thank you, Dianne for leaving a comment and I must say that I envy you a little bit living near the sea.

      Do you know that the magnetism of flowing water (Oceans, Lakes, running Creeks) on its own can pull you out of a negative/bad mood stage?

      Walking along the shore line is certainly enough to help yourself feel better, perhaps doing some gentle exercise. This too can help Teenagers as well. 🙂

  15. This should be taught in schools! Everybody will have to deal with moods, where her they are internal or external, so this guide is great for navigating such situations. I think you are spot on hecuse the first step to solving a problem is admitting  you have one!

    Once that’s done, spending time in nature is also a great way to calm yourself back into rational thought. I think that nature also had mood swings and that is sort of a reflection of ourselves. This is probably why nature has such a profound effect on us, just looking at that green forest makes me feel peaceful.

    I think taking time to process wmoitionsbpriperly isnikportant. Suppressing them is a great way to lead to an emotional critical mass which may be disastrous in many fronts.

    Thank you for sharing this helpful information!

    1. I like the part where you are saying that nature also has its mood swings and I have to agree that it is a reflection of ourselves and we are, actually, the source of all the climate change and the change in weather pattern.

      Thank you so much for taking the time and leaving this comment, appreciated. 🙂

  16. I wholeheartedly agree! 

    When I’m in a bad mood I grab the dog and go for a nice walk In The local woodland or along the nature reserve than runs along tbe estaury where I live. It’s a nature reserve so there is always plenty of wildlife and birds chirping away. It’s amazing how this puts you in a better mood.

    I also find saying good morning and exchanging pleasantries with a passerby, a total stranger really lifts my mood as well.

    1. Thanks, Darren for your comment and I also agree that being outside in nature is always a blessing and uplifting to our mood level.

      I also have to say that a beloved pet on its own is a blessing. You have a dog to walk and I have my cat to cuddle but, more important is the fact that they too can help to change a foul mood in an instant. 🙂

  17. All these techniques remind me of a very dark time. When I first got diagnosed with depression I did all these you mentioned and slowly I started feeling better.

    Going for a walk is so underrated. I used to go for a work down the river and just absorb all the sigjts, smells and sounds.

    Excellent post and honestly you have hit the nail on the head

    1. Thank you for your comment and for sharing your personal experience with depression. I am glad you could verify that there are steps to come, once again, out of the dark.

  18. Great article which provides viable solutions in handling this challenge. I found it most important when you indicated the first step being acknowledgement. Without acceptance we cannot move forward effectively.

    1. Thanks, for leaving a comment and I couldn’t agree more with you that awareness is, almost, the biggest part before you can make any changes and move forward.

  19. Some great ideas here, I wish a number of people would see these! Do you have any idea on a quick group activity I could do with school aged children? I am a substitute teacher and bad moods cause all sorts of issues in class, maybe allowing them to zone it out will help them learn more!

    1. Hi Elisa,

      With children as a group activity I would ask them first what they personally would like to do to, or what would help them when they are in a bad mood sometimes to change that.

      Kids are so open and straight forward, when being asked honestly.

      For kids however, as a group activity doing some exercise in the classroom, or start to sing together certainly will be a good start.


  20. Hi Sylvia,
    I find your post very useful and I totally agree on the first method of going outside and enjoy nature. Although I live in a city and there isn’t much nature around but it does clears my mind by simply getting myself a cup of coffee and watching people passes by.

    1. Well, I know what you mean, living the most time of my life in cities you need to find a space where you can relax and recharge your battery.


  21. Hi Sylvia,

    Beautiful article and very accurate information! It goes to show that the simplest things or daily modifications can have the most positive impact on our mood.

    I have also read somewhere that by increasing your daily water intake can also diminish bad moods. What is your view on this?

    1. Hi George,

      Thanks for your comment and question too.

      As a former nurse I can say it with an absolute truth that being proper hydrated will prevent and eliminate lots of unwanted conditions.

      Even changing your mood level from bad to better. 🙂


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