We all have those days.
The kind where everything feels off, your patience is paper-thin, and even your favorite coffee doesn’t hit the same.
Whether it’s hormones, exhaustion, stress, or just a random Tuesday, bad moods sneak up on all of us.
The worst part?
You know you’re in a mood, but climbing out of it feels like trying to push a car uphill in flip-flops.
If you’re reading this while already in a funk — hi, friend. You’re not alone.
Let’s talk about how to change a bad mood in a way that’s doable, realistic, and kind to yourself. No toxic positivity here — just helpful shifts to get you back to you.
1. Name the Mood (Yes, Out Loud)
Before trying to fix anything, pause and name what you’re feeling. Frustrated? Anxious? Burnt out? Sad? Irritated?
Naming it helps you take some power back.
Instead of feeling overwhelmed by a vague cloud of “ugh,” you’re facing something specific. And specific things are easier to deal with.
Try this: “I’m not just in a bad mood — I’m feeling overwhelmed because I’ve had zero quiet time today.”
2. Do the 5-Minute Reset
You don’t need a full-blown spa day to shift your mood. Sometimes, five intentional minutes can work magic.
Ideas for a quick reset:
- Step outside and feel the sun or breeze on your face.
- Wash your face with cold water.
- Light a candle and sit down with a cup of tea or sparkling water.
- Set a timer and lie flat on your back. Nothing else. Just breathe.
It’s not about escaping your life but creating a tiny pause within it.
3. Check the Basics (Seriously, Have You Eaten?)
Sometimes, we think we’re spiraling emotionally when it’s just physical needs crashing into emotional exhaustion.
Run through this mental checklist:
- Did I eat something nourishing today?
- Am I hydrated or surviving on caffeine?
- Have I moved my body at all?
- Did I sleep decently last night?
This might seem overly simple, but you’d be shocked how often a bad mood is a blood sugar issue in disguise.
4. Take a ‘Mood Shower’
No, not just a regular shower (though that helps too). A mood shower is when you intentionally use your shower time to wash away your emotional gunk.
Create a mood-shifting playlist — uplifting music, nostalgic bops, or even angry rock if that’s your jam.
Play it loud.
Let the hot water hit your shoulders. Visualize your bad mood literally sliding down the drain.
Bonus points if you put on lotion after and pretend you’re starring in your own wellness commercial.
5. Let Something Go — Just One Thing
When you’re in a mood, everything feels urgent.
But here’s your permission slip: You don’t have to do it all today.
Pick one thing to drop. Just one. Whether it’s unloading the dishwasher, answering that text, or pretending to care about dinner — let it go for now.
Sometimes, our bad mood stems from feeling like we’re carrying too much. Put something down.
6. Move, But Make It Feel Good
You don’t have to do a 60-minute HIIT workout — unless you want to punch the air, which is totally valid.
Some low-pressure movement ideas:
- Go for a walk around the block (or just the backyard).
- Stretch while watching TV.
- Put on music and do the most dramatic dance routine no one asked for.
Movement doesn’t fix everything but helps move stuck energy through your body.
No need for perfection — just get a little unstuck.
7. Say Something Nice to Yourself (Even If You Don’t Fully Believe It)
When your mood sucks, your inner critic loves to chime in.
“You’re not doing enough.” “You’re being ridiculous.” “Why can’t you just get it together?”
Shut. That. Down.
Instead, try one of these phrases — even if you whisper them or roll your eyes while saying them:
- “It’s okay to feel like this.”
- “I’m doing the best I can.”
- “This won’t last forever.”
- “I’m allowed to be a mess sometimes.”
Kindness isn’t a reward for being perfect — it’s a necessity when you’re struggling.
8. Let It Out
You don’t have to “just get over it.” Sometimes, you need to express the emotion, not suppress it.
Ways to release your bad mood without spiraling:
- Vent in a journal (it doesn’t have to be pretty — just honest).
- Record a voice note to yourself or a trusted friend.
- Cry in the car, shower, or bathroom. (Yes, grown women cry — a lot, actually.)
Letting it out isn’t a weakness. It’s what helps you move through it instead of staying stuck.
9. Stop Doom-Scrolling
If you’re already in a mood, social media can make it worse faster than you can say, “why is everyone doing better than me?”
Just log off. For 30 minutes. Or a full hour if you can swing it.
Instead, try:
- Reading one chapter of a book.
- Flipping through a magazine.
- Watching a comfort show.
- Listening to an old-school podcast or playlist.
Create space to reconnect with real life — not the filtered highlight reel.
10. Let Someone Know You’re Struggling
This one can feel vulnerable, especially if you’re used to being the strong one.
But telling someone — even if it’s just “I’m in a funk today” — can help you feel less alone in it.
Pick a friend, partner, sibling, or co-worker. You don’t have to dump everything, but letting someone see you makes a difference.
And if you’re really deep in it? Text a therapist. No shame, ever.
11. Forgive Yourself for Being Moody
Look — you’re human. Not a robot. Not a Pinterest-perfect productivity machine. Just a woman living in a messy, overstimulating world.
You’re allowed to have off days. You’re allowed not to be sunshine and sparkle every second. You can be moody, tired, irritable — and still be a good person. A good mom. A good partner. A good YOU.
Instead of beating yourself up for being in a bad mood, try this:
Say: “This doesn’t define me. This is just a moment.”
Because it is just a moment, and you’ll get through it.
Final Thoughts: Moods Come and Go — You’re Still You
Bad moods feel like they’ll last forever when you’re in them. But they don’t.
You’ve been here before — and you made it out. You’ll make it out this time, too.
Try one of the small shifts above. And if none of them work immediately, that’s okay. Sometimes, the best thing you can do is go easy on yourself and let the mood pass like a thunderstorm.
Because you’re not broken; you’re just tired, overstimulated, or overwhelmed.
And that doesn’t make you weak — it makes you real.
