Things to Do Right Away to Improve Your Mood
Everyone has days when they feel irritated, angry, anxious, frustrated, or tired. Sometimes, we know why — maybe we had a bad day at work, went through a tough breakup, or didn’t sleep well.
Other times, our mood changes without any clear reason. During those moments, we need quick psychological support. Here are some first steps you can take.
Think about the people around you. You don’t want your mood swings to affect them. You might even need their help or support. Be honest about how you feel with your partner, friend, or coworker. This helps them understand why you’re acting a certain way. Also, tell them what you need — whether it’s space, a hug, or someone to listen.
Stay curious about your emotions. Try to figure out why your mood worsened today. Did you miss sleep? Are you hungry? Is work stressing you out? Did a morning argument upset you?
Pay attention to your thoughts. Emotions come from what you think. It’s easy to lose track of your thoughts if you’re focused on physical feelings. So, pause and observe your mind. Know yourself better by pinpointing what triggers your bad mood and removing those triggers.
Feeling tired? Take a short nap — even an hour helps. Hungry? Grab a meal. Overwhelmed with work? Ask your coworkers for help or talk to your boss about your tasks. Solving small issues quickly improves your mood.
Simple fixes like resting or eating can handle small problems. But if your mood is linked to a serious issue, wait before making any decisions. For example, don’t talk to your partner when you're angry with him or think about breaking up right now. Give yourself time to calm down first.
When you’re very excited, your view of things can become narrow. You might see only extreme options. It's like making decisions while drunk — they seem right in the moment but often aren’t.
Don’t let your emotions rule you. Tell yourself that now isn’t the best time to act. Wait for your logical side to come back, then think carefully without feelings taking over.
After handling small issues and delaying big ones, find ways to relax.
Meditate for 10-15 minutes. Usually, it helps you feel better.
Write down what you’re feeling. Putting your thoughts on paper can clear your mind. Keep it brief — about 10 minutes — so you don’t get discouraged.
Get moving. Spend 10 minutes stretching or take a walk. Exercise releases good chemicals that boost your mood.
Engage in calming activities. Play your favorite game, draw, or cook. Do something that keeps your attention focused.
Sleep well. A short nap or going to bed earlier helps your brain reset. It clears mental clutter and makes you feel rested.