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How to Snap
Out of a Bad Mood Fast!
Call it a mood, a funk, the blues' - there's nothing worse than wasting our time
suffering through a bad mood. But it's not always easy to shake it off. For
those days when life's giving you lemons, try these three simple strategies to
snap out of a bad mood. You'll soon be back on your way to a happier, more
1. Sit on the floor.
Sometimes a change of perspective helps us get out of our heads, and there's
nothing like seeing the world at ankle-level to help take the heat out of
whatever you're stewing on. It also can shake us out of a mood by feeling a bit
silly and childlike (remember when you could plop down and put on a pout?).
Sitting on the floor forces you to take a good look around. What do you notice
down there? How do things look different? Look to see something you hadn't seen
before (even if it's the dust bunny rolling around on the supposedly clean
carpet.) That new awareness can be just enough of a kick to shift your mental
2. Play what's this about game.
Write down a sentence that describes what's gotten you in the bad mood, for
example: I'm mad that my boss criticized the project I worked all weekend to
complete. Then ask yourself what's this about and write down everything that
comes to mind, even to the extreme! In this example, you might write:
* My boss doesn't understand my efforts
* My boss doesn't value me
* I wonder if I'm not as good as I thought
* I worry I'll get fired
* I worry that without a job I'll lose my house
After five minutes, read the list out loud. Typically, you'll see things you can
do to get into action and out of your funk, which in this example could be:
* Ask boss for more specific feedback on her criticism is it the project or is
* Ask trusted colleague for input on the project and ask how much time they
would have taken to complete it.
* Update resume and networking contacts in case this keeps happening.
Creating a couple simple, practical actions can release your bad mood and help
you shift gears fast toward more productive thinking.
3. Just smile.
Mind/body studies have shown that even putting on a forced smile sends messages
to your brain about your mood. So, to shake out of a funk, clench your teeth,
turn the corners of your mouth skyward, and smile with all your might.
If you're out in public, start smiling at others--and secretly challenge
yourself to get them to smile back! If you're on your own, go look in the mirror
and smile at yourself. Feel silly? Good! Laughing at yourself reverses a bad
mood in minutes.
certainly can provide its share of truly sad events and challenges, and these
simple tips alone won't fix deeper sadness or depression that is a natural
part of being human. But when you're just having a bad day, try one of these
easy strategies and make it a good day, fast!
won 6th place in the 2009 Positive Way Relationship and Development
Contest. Written by Darcy E.