If you're in a bad mood, you may feel like the feeling will never go away. Fortunately, your mind has great control over your mood. In fact, so powerful thoughts are over moods, your thoughts can influence how you physically feel. Your brain processes about 50,000 to 60,000 thoughts in a day. Use these thoughts to change your perception and be cheerful.
Step
Method 1 of 3: Changing Your Perception
Step 1. Stop thinking about your situation
Avoid overthinking or dwelling on your situation, which can make you feel worse by making yourself feel trapped in a negative cycle. Meditation can prevent you from thinking effectively and solving problems. Meditation also has a strong link to depression. If you find yourself stuck in a certain thought pattern, try to distract yourself by doing something else or thinking about the things around you. For example, look around and pay attention to the lighting or buildings as you go to work.
Try to refocus your thoughts on things you can change or influence. This can remind yourself that you are in control of your situation and your happiness
Step 2. Reframe your state or mood
Reframing is a term used by psychologists to get you to see things from a new perspective or a different perspective. You can try to find a common thread in your situation, remember what you learned as a lesson, or find something funny in a bad situation. Or, if you're just in a weird mood and acting angry, you can remind yourself that not every day is a happy day and tomorrow will be better.
For example, if you're feeling down after a breakup, you can remind yourself that although the ending was painful, you've learned a lot about yourself through the process
Step 3. Be grateful
Gratitude is an attitude, moral point of view, or even an everyday action that shows gratitude. Gratitude can also mean showing appreciation and returning kindness. Try to be grateful throughout the day by setting reminders on your phone. When the reminder flashes, take a moment to be grateful for one thing in the day. Or just be aware of things throughout the day for which you are grateful. It can be trivial things, like finding a parking space nearby or seeing a beautiful sunrise. At the end of the day, write down 3 things you are grateful for that day.
- Gratitude can put you in a mood of gratitude and optimism. Research shows that gratitude can also improve health and interpersonal relationships.
- Research also shows that gratitude can make you feel more optimistic about the future and improve your perspective.
Step 4. Hug the pet
Take time to cuddle and pet your dog or cat. Or, spend time with your pet by playing if you prefer to be active. Research shows that pets and spending time with pets can ease bad moods. In fact, spending time with pets will improve your mood just like spending time with loved ones or loved ones.
Hugging your pet will not only cheer you up, but it can also strengthen your bond with your pet
Method 2 of 3: Creating a Cheerful Environment
Step 1. Make the room more comfortable
Surround yourself with things that make you feel happy, your favorite photos, memorabilia, plants, or books. Do not forget to improve the lighting of your room. Some people with seasonal affective disorder will experience symptoms of depression if they don't get enough sunlight. If you are in a dimly lit room, open the windows for natural light. Or if you use artificial light, try lighting a lamp or candle to cheer yourself up.
If you're at work and in a bad mood, you can try bringing things from home to make you feel more comfortable. This can be a photo or a specific air freshener. You can even try bringing your favorite tea with you as a warm and soothing reminder from home
Step 2. Make your room smell good
Even if your home doesn't smell bad, candles with a nice scent or your favorite scent can lift your mood. Try aromatherapy, inhaling or applying essential oils to your skin, to cheer you up and reduce stress. Research shows that lemon oil, in particular, improves and improves mood, while unpleasant odors generally induce feelings of tension, depression, or anger.
Researchers are unsure about what makes essential oils and aromatherapy effective. However, they believe that receptors in the nose stimulate the part of the brain that controls emotion and memory
Step 3. Clean your room
Take some time to clean or rearrange your home or space. Research shows that clutter at home or work can drastically increase stress levels, which can worsen your mood. Try to tidy up the room that can help reduce stress levels and improve your mood. Donate, throw away, or recycle items you no longer need or want.
In fact, you may even find that arranging things to be more functional can cheer you up
Step 4. Decorate with color
Color can have a drastic effect on your mood. Consider painting some rooms or adding a decorative element in a cheerful color to lift your spirits. Yellow is a great choice to brighten up a room, while shades of pink can give it a more playful atmosphere. Don't think you have to go for the brightest, boldest colors. Even pale yellow can help you feel cheerful.
Try to balance the shades of cheerful colors. For example, you can alternate yellow and orange stripes to make the room feel more energetic and welcoming
Method 3 of 3: Changing Your Lifestyle
Step 1. Change what you do
If you're unhappy because you feel stuck in a problem, try something new. Sometimes simply getting out of your current activity can change your mood. For example, if you've been attending consecutive meetings throughout the day without a break, treat yourself to a funny movie at the end of the day. Changing what you do can have a huge impact on your mood.
For example, if you are in a chair or couch all day, you may be in a bad mood because your body needs less physical activity. Stand up, get out for a walk, and enjoy the change of atmosphere
Step 2. Go outside
If you feel that your bad mood is related to stress, go outside to reduce stress and improve your mood. Try walking in the park, or you can visit a park or artificial forest if you live in an urban area. Being outdoors can drastically improve your mood. Research shows that taking the opportunity to go outside or visit the garden can lower levels of cortisol, a hormone your body releases when you're stressed.
Don't wait for the perfect day or weather to go outside. Take an umbrella and go for a walk in the rain. simply being outdoors can cheer you up
Step 3. Exercise
Do a sport, one of your favorite sports or activities, or just be active in your daily routine. Research shows that exercise improves mood by signaling your body to release “feel good” neurotransmitters into your brain. Even just 5 minutes of aerobic exercise has been shown to reduce anxiety. Doing some kind of physical activity can cheer you up by pumping out neurotransmitters.
For example, if you take your dog for a walk, make the trip longer and allow yourself to enjoy being outdoors. Or you can call some of your friends and have a game of basketball
Step 4. Do something that makes you smile
Research shows that smiling can improve your mood, even if you're in a bad mood at first. Even if you're not in the mood to smile, remind yourself that smiling can cheer you up. Find an activity that will make you smile, like watching a funny TV show or movie. Or you can chat with a friend who you know always makes you laugh or smile.
If you can't find time to watch something or chat with someone, just smile whenever you can
Tips
- Everyone has a bad mood sometimes. Remind yourself that things will get better soon.
- Try to be open to people who provide support. Don't close yourself off to cuddles or comforting body language unless it makes you feel even sadder.
- Learning to be an optimist is a great way to bring joy in the long run.
- Share problems with close people.
- Take deep breaths to calm yourself down.
- Imagine happy memories.
Warning
- Make sure whatever you do to feel happy doesn't turn into an escape or addiction.
- If your bad mood or negative thoughts persist for a long time, see a doctor. This is likely an indication of clinical depression. Clinical depression can be treated medically, but can have serious consequences if left untreated.
