How to get out of a bad mood: 12 tips to lift your spirits

Mental Health

May 2

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Wondering why you're in a bad mood? Explore the causes of mood swings and how to get out of a bad mood with 12 tips to lift your spirits and enhance your well-being.

When a bad mood hits, it can be like a change in the weather. The day feels clear and steady, and then all of a sudden, the storm hits, and you’re annoyed at the sound of your own breath.

Though it may feel like it, bad moods are rarely random. They’re shaped by subtle shifts in biology, hormones, and daily rhythms. Maybe you remembered a stressful email, a bad night’s sleep is catching up to you, or you just forgot to eat breakfast again.

But just as the sky eventually clears, a bad mood isn’t permanent. When you begin to notice the small signals that shape your emotional state and try some simple resets—like mindful breathing, movement, or brief pauses—you can redirect the pattern.

Over time, these small choices can not only lift a negative mood, but they also help you feel steadier and more grounded every day, so you’re less likely to get in a bad mood in the first place. Let’s dive in.

What causes bad moods?

Bad moods can be triggered by a variety of things, spanning physiological, psychological, and environmental factors. These might include stress from work, poor sleep, or even a lack of personal time. It's normal to experience these emotional dips — they're your body's way of signaling that something is off balance.

Common triggers of bad moods include:

Stress: Pressure from work, relationships, or personal challenges is one of the most common mood disruptors. Over time, chronic stress can lead to emotional exhaustion and a persistent sense of overwhelm.
Poor sleep: Sleep is essential for emotional regulation. Without enough of it, irritability, low energy, and general negativity tend to follow.
Hunger and nutrition: Low blood sugar can trigger irritability, and a diet low in essential nutrients can leave you feeling sluggish or flat.
Hormonal changes: Fluctuations during menstrual cycles, pregnancy, or menopause can have a real impact on how you feel.
Brain chemistry: Imbalances in neurotransmitters like serotonin and dopamine can shift your mood in ways that aren't always easy to identify or control.
Medical conditions: Certain conditions, such as thyroid disorders, can directly impact mood. It's worth ruling these out with a doctor if low mood is persistent.
Substance use: Alcohol and drugs may seem to lift mood short-term, but over time they can destabilize it and worsen mood disorders.
Lack of exercise: Physical activity supports mood regulation. When it's missing, lethargy and low mood can creep in.
News and outside pressures: Conflict, major life changes, negative news, or circumstances outside your control (even the weather) can all tip your emotional balance.
Seasonal changes: Reduced sunlight in winter months can affect mood through shifts in vitamin D and circadian rhythms, and for some people, contribute to seasonal affective disorder (SAD).
Psychological factors: Past trauma, negative thought patterns, and unrealistic self-expectations can all color how you feel day to day.

12 tips to get out of a bad mood

Managing bad moods effectively involves a combination of mindfulness, self-care, and sometimes, external support. Experimenting with different approaches can help you find what best suits your needs.

1. Observe your feelings

Start by acknowledging your emotions. Recognizing that you're in a bad mood is the first step toward addressing it. And then be kind to yourself, remembering that everyone has challenging days, and it's okay to not always feel okay.

2. Journal to let your feelings out

Writing down your thoughts and feelings provides an outlet to express what's bothering you and helps you identify patterns or triggers in your moods.

💙 If you’re new to journaling, download Calm’s Mindfulness Journal to help you get started.

3. Try practicing gratitude

List what you're thankful for. Focusing on positive aspects of your life might shift your perspective and lift your mood.

💙 Tune into the Everyday Gratitude session on the Calm app to explore how you can bring more gratitude into your life.

4. Take a warm, relaxing bath

The warmth of the water may relax your muscles and ease tension while also providing comfort. Epsom salts or aromatic essential oils can help enhance the experience and soothe both your body and mind.

5. Watch something funny

Laughter is a powerful, natural mood booster as it encourages your brain to release feel-good chemicals. Watching a comedy show, funny videos, or even trying laughing yoga can provide a quick and effective way to brighten your mood.

6. Declutter a small space

A cluttered environment can contribute to a cluttered mind, leading to feelings of anxiety and overwhelm. By cleaning up and organizing a space in your home, you not only improve your surroundings but also create a sense of control and accomplishment.

7. Try aromatherapy

Scents are thought to have a direct pathway to the brain's emotional center. Using essential oils or scented candles with fragrances like lavender, citrus, or peppermint can positively affect your mood, making you feel more relaxed or energized.

8. Listen to music to get upbeat

Music has a profound impact on our emotions. Playing music that you love or that has an upbeat or soothing tone can shift your focus away from negative thoughts and soften your mood.

💙 Press play on Calm’s Afternoon Pick-Me-Up playlist to say goodbye to a slump in your mood.

9. Change your environment

Whether it's stepping outside for a walk, driving to a new place for the day, or just moving to a different room in your home, a new setting can provide a fresh perspective and distract you from the causes of your bad mood.

💙 If you can’t make it outside today, listening to a soothing Soundscape like Alpine Meadow on Calm is the next best thing.

10. Perform random acts of kindness

Doing something nice for someone else not only benefits them but can also boost your own mood. Acts of kindness are linked to increased feelings of well-being. Even small gestures, like a compliment or a helpful act, can make you feel more connected and positive.

11. Reach out to someone you trust

When a bad mood hits, the instinct is often to withdraw. But connection can be one of the quickest routes back to feeling like yourself. A short call, a walk with a friend, or even a text to someone who gets it can shift your perspective without requiring much effort.

12. Practice mindfulness or meditation

Engaging in mindfulness or meditation can help you stay present and reduce the impact of negative thoughts or feelings. These practices focus on breathing, grounding, and awareness, helping to calm the mind and body.

💙 Try A Heart Less Heavy, a guided meditation to help you breathe through intense emotions and a heightened mood.

Always in a bad mood? How to know when to get more support

Persistent bad moods or struggling to manage mood swings can be a sign of underlying mental health issues, such as depression or anxiety. A mental health professional can provide personalized strategies and support to navigate these challenges effectively. Don’t hesitate to get the support you need when you need it.

How to get out of a bad mood FAQs

Why am I in a bad mood for no reason?

Bad moods rarely come from nowhere. There are usually hidden triggers or underlying factors at play, even when nothing obvious stands out.

You might be reacting to an unmet need like poor sleep, low blood sugar, or lack of movement. Hormonal shifts, changes in light, or unacknowledged stress can all affect your mood without you realizing it. Our brains are wired to scan for threats, so it's possible to feel down even when nothing seems overtly wrong.

The best way forward is to approach it with gentle curiosity. Keeping a mood log can help you spot patterns over time, and investing in basics like rest, hydration, and movement can make a real difference.

Why can't I snap out of my bad mood?

Sometimes a bad mood lingers no matter what you try, and that resistance is normal. It doesn't mean you're doing something wrong. It usually means your mind or body needs something it isn't getting yet.

Simple self-care steps can help. Prioritize sleep, eat well, and get some movement in where you can. Engaging in activities you enjoy, whether that's listening to music, going for a walk, or calling a friend, can also make a real difference.

Mindfulness and meditation are worth reaching for, too. Taking a few deep breaths or pausing to notice what you're feeling can help center your emotions before they spiral. If bad moods persist, a mental health professional can offer personalized strategies and support.

How does sleep affect your mood?

Sleep is vital for mood regulation. Without enough of it, irritability and stress tend to follow, while quality sleep supports overall well-being. To improve your sleep, establish a regular schedule, create a relaxing bedtime routine, and make your sleep environment as comfortable as you can.

Can socializing improve your mood?

Social interaction plays an important role in emotional well-being. Engaging with friends, family, or even pets can provide support, reduce feelings of loneliness, and give your mood a genuine lift. Even a brief, low-effort connection, like a text to a friend or a chat with a neighbor, can help.

How do you manage mood swings?

Mood swings become a problem when they're frequent or intense enough to disrupt your day. The good news is that consistent habits can go a long way toward smoothing them out.

Start with the basics: regular sleep, balanced meals, and some form of movement. These regulate your body and help stabilize your emotional baseline. Mindfulness helps too. Pausing before reacting builds awareness and gives you more control when moods shift suddenly.

You don't have to manage it alone, either. Connecting with supportive people can help you name your emotions before they escalate.

Why are my mood swings so bad?

Significant mood swings can stem from biological factors like hormonal imbalances or changes in brain chemistry, as well as external pressures like stress, relationship difficulties, or major life changes. Sleep quality, physical activity, and even shifts in weather or seasons can all play a role, too.

In some cases, underlying mental health conditions such as bipolar disorder or depression may contribute to more severe swings. If your mood fluctuations are intense or interfering with daily life, it's worth exploring them further with a mental health professional.

When should I be worried about my mood?

A temporary bad mood typically resolves on its own or improves with simple strategies. However, if your mood is affecting your daily life, has lasted for an extended period, or is accompanied by feelings of hopelessness or loss of interest in things you usually enjoy, it may be worth speaking to a mental health professional.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.

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Calm Editorial Team