Last Updated on June 6, 2025 by Manifest Everyday
Have you ever been stuck in a funk that just won’t lift? We all hit those moments when darkness settles over us like a heavy blanket. I spent years battling these mood spirals, trying everything from prescription medications to hiding under the covers. What I learned changed everything: getting out of a bad mood isn’t about forcing happiness—it’s about shifting energy.
The techniques I’m sharing today aren’t your typical “just think positive” advice. These are practical, body-mind approaches I’ve personally tested through years of my own mental health journey. Whether you’re dealing with a temporary cloud or feeling stuck in a persistent fog, these strategies will help you move from where you are to where you want to be.
How to Get Out of a Bad Mood: Techniques That Actually Work
Bad moods come in many flavors—frustration, sadness, irritability, or that vague sense that something’s just off. What works to shift your state depends partly on what caused it in the first place.
I’ve found that different types of funks require different approaches. A hormonal mood swing needs different handling than stress-induced irritability or sadness from disappointment. But the good news? You can build a personal toolkit that works for your specific patterns.
Let’s explore techniques that actually work to shift your energy and lift your mood.
How to Get Yourself Out of a Bad Mood Through Movement
For years, well-meaning people told me exercise might help manage my moods and anxiety. I didn’t want to hear it. How could physical movement possibly fix what felt like a mental and emotional black hole? The disconnect seemed too great, and honestly, I was already uncomfortable—why add more discomfort?
What I eventually learned transformed my relationship with bad moods: when I’m wallowing, sitting around feeling sorry for myself, that stagnant energy needs to MOVE.
“If you want a different reality, you have to change your energy,” as Dr. Joe Dispenza says. For me, this means literal movement—getting up and physically shifting the energy that’s stuck in my body.
A simple 20-minute brisk walk outside can completely clear my head. It sounds almost too simple, but I can’t count how many times this basic practice has pulled me out of a dangerous thought spiral.
Start small. I used to negotiate with myself: “Just try moving for 5 minutes. If you hate it, you can stop.” That’s how resistant I was! But almost always, once I started moving, I’d continue beyond those initial 5 minutes. And around the 20-minute mark, something in my body would shift—the dark cloud would begin to lift.
This isn’t just my experience—the science backs it up. Exercise releases endorphins and other neurochemicals that naturally elevate mood. Even better, following through on the commitment to move gives you a small win, creating positive psychological momentum when you most need it.
How to Snap Out of a Bad Mood by Changing Your Environment
Your physical environment directly impacts your energy. When I’m in a funk, changing where I am often creates an instant pattern interrupt.
This doesn’t have to be dramatic. Sometimes I simply:
- Move to a different room
- Step outside for 5 minutes
- Rearrange the items on my desk
- Open windows to let fresh air flow
- Change the lighting (brighter for energy, softer for calm)
I once spent three hours stewing in frustration over an email, getting progressively more worked up. Finally, I walked away from my computer, went outside, and sat under a tree for 15 minutes. When I returned, I had a completely different perspective. The email hadn’t changed—my energy had.
Your environment isn’t just your physical space—it’s also your sensory experience. Changing what you see, hear, smell, taste, or touch can rapidly shift your state:
- Play music that evokes a different feeling
- Diffuse essential oils with uplifting scents like citrus (lemon, orange, grapefruit), peppermint, or bergamot
- Take a quick shower or splash cold water on your face
- Hold something with a pleasing texture – I often reach for my selenite harmonizers. Selenite has a smooth, almost silky feel and is known for its purifying energy that helps clear negative thoughts and restore balance. Many people find that selenite creates a sense of peace and mental clarity almost immediately when held. The gentle white stone seems to absorb stagnant energy while its cool touch provides a grounding sensory experience.
- Sip something warm or refreshing
These environmental shifts work because they break the neurological loop that’s maintaining your bad mood.
How Do I Get Out of a Bad Mood When It’s Tied to Other People?
Some of my worst moods come from situations involving other people—particularly circumstances I can’t control. When someone’s words or actions trigger a downward spiral, what helps most is remembering my center of power.
First, I had to recognize a painful truth: I can’t control others, but I can control my response. This isn’t about pretending their behavior doesn’t affect you—it’s about reclaiming your power from the situation.
When I find myself in a bad mood because of someone else, I practice:
Setting energetic boundaries: Visualizing a protective bubble around myself helps me separate my energy from others’. This isn’t just woo-woo thinking—it’s a practical mental exercise that creates emotional distance.
Grounding through self-talk: I remind myself: “Their behavior reflects their reality, not mine. I can choose how much of their energy I absorb.” This simple reframing helps me step back from taking things personally.
Physical distance when possible: Sometimes the most effective strategy is simply removing yourself temporarily. A short break creates space to regain perspective.
Journaling the trigger: Writing down exactly what set me off helps me see patterns in what pushes my buttons—invaluable information for future interactions.
Remember, getting out of a people-induced bad mood isn’t about suppressing your true feelings. It’s about processing them in a way that returns you to your center rather than keeping you stuck in reaction mode.
How to Get Out of a Bad Mood Fast Using Energy Techniques
Energy isn’t just a metaphor—it’s the literal foundation of everything, including our moods. After years exploring different modalities, I’ve found several energetic practices that shift my state faster than anything else.
Conscious breathing: When I’m spiraling, my breath becomes shallow. Simply shifting to deep belly breathing for 2-3 minutes sends a signal to my nervous system that I’m safe, often breaking the mood cycle instantly. Try breathing in for 4 counts, holding for 7, and exhaling for 8 counts.
Basic chakra balancing: Placing my attention on each energy center from root to crown, imagining each one glowing with light and spinning freely, helps clear emotional blocks. Even if you’re new to energy work, simply placing your hands on your heart center while breathing deeply can create a remarkable shift.
EFT Tapping: This technique combines gentle tapping on specific meridian points with focused attention on the issue at hand. I use tapping daily for everything from anxiety to physical pain to mental clarity. The beauty of tapping is how quickly it works—often in just 5-10 minutes of tapping through a sequence, I feel a noticeable shift in my energy and mood. It’s like acupressure meets mindfulness, sending calming signals to your brain while processing emotional blocks.
Frequency healing: Our bodies operate at specific frequencies, and disruptions in these frequencies can manifest as mood issues. I use specific frequency-based tools that help restore optimal energetic patterns. These technologies have been game-changers for maintaining my mood baseline.
Energy clearing visualization: Imagine a wave of light moving through your body from head to toe, washing away any stuck or stagnant energy. This simple 30-second practice can create an immediate state change.
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Through my work with techniques like the Body Code and Belief Code, I’ve experienced that addressing the energetic components of mood issues often creates profound shifts without having to rehash or ruminate on problems. What I personally love about these energy approaches is that they work directly with the body’s systems to release trapped emotions, imbalances and faulty belief systems—no endless talking about problems required. The beauty is in the simplicity and efficiency. My experience has shown me that lasting change happens when we address things at the energetic level, where the patterns actually live. If you’re curious about how this all works and you’d like to learn more about Body and Belief Code sessions with me, go HERE.
Breaking the Numbing Cycle
When I’m in a bad mood, my first instinct used to be numbing out—doom scrolling social media, binge-watching shows I didn’t even enjoy, or mindless snacking. These behaviors felt like relief in the moment but inevitably deepened the funk.
The key insight that changed everything for me was recognizing that bad moods often contain important messages. When I numb out, I miss the message and the opportunity to address what’s really happening.
Instead of reaching for your phone next time a bad mood hits, try:
Sitting with the feeling for just 90 seconds: Research suggests emotions physically move through our bodies in about 90 seconds if we don’t feed them with thoughts. Can you simply observe the physical sensation of your bad mood for that long?
Getting curious instead of critical: Ask yourself with genuine interest, “What’s this mood trying to tell me? What needs attention here?” This shift from judgment to curiosity often creates immediate relief.
Creating a comfort menu: List activities that genuinely soothe you without numbing you. Mine includes a warm bath with essential oils, reading fiction, gentle stretching, and playing with my dogs. Having this list ready prevents defaulting to unhelpful coping mechanisms.
The distinction between numbing and true comfort is subtle but super important. Numbing leaves you feeling worse afterward; true comfort creates genuine relief that builds over time.
Journaling Techniques for Persistent Bad Moods
Journaling has been one of my most reliable tools for shifting stubborn moods. The simple act of transferring what’s in your head onto paper creates instant perspective and often reveals solutions you couldn’t see before.
When I’m stuck in a persistent funk, I use these specific journaling approaches:
The brain dump: Set a timer for 5 minutes and write everything that’s swirling in your mind. Don’t edit, just let it flow. This alone often creates enough mental space for your mood to lift.
The three-column technique: Draw three columns on your paper. In the first, write what you’re feeling. In the second, what triggered it. In the third, what action might help shift it. This simple structure helps process emotions and move toward solutions.
Gratitude redirection: When nothing else works, I literally force myself to write three things I’m grateful for right now. They can be tiny (hot coffee, cozy socks) or profound. It’s a deliberate pattern interrupt for your brain’s negativity bias.
Future self dialogue: Write a conversation between your current self and your future self who has moved through this mood. What would your wiser self say to you right now? This creates surprising perspective shifts.
The power of journaling for mood management isn’t just anecdotal—research confirms that expressive writing reduces rumination and helps process difficult emotions. The key is using your journal as a tool for movement through the mood, not just documenting it.
Creating Your Personal Bad Mood Exit Plan
After years of practice, I’ve learned that the best approach to bad moods is having a personalized strategy before you need it. When you’re already in a funk, your problem-solving abilities are compromised—that’s precisely when you need a pre-established plan.
My personal mood-shifting plan includes:
- Recognizing my mood is shifting (awareness of early warning signs)
- Moving my body outside for at least 20 minutes
- Avoiding social media and news completely
- Using specific frequency tools to balance my energy
- Journaling if the mood persists
- Reaching out to one supportive person if steps 1-5 don’t help
Your plan might look completely different, and that’s perfect. The goal is identifying what reliably works for YOU.
To create your plan:
- Track what consistently helps shift your moods
- Notice what makes them worse
- Identify your personal early warning signs
- Create a simple, accessible step-by-step process
- Write it down and keep it visible
Having this plan removes the burden of figuring out what to do when you’re already struggling. It becomes an automatic response rather than another decision to make when your decision-making capacity is already compromised.
Even More Reading On This Topic:
- How to Change Your Mindset & Shift Your Reality
- How to Get Unstuck in Life: 7 Steps to Create Real Change
- Spiritual Garden: 9 Essential Elements for Creating Your Own Sacred Outdoor Space
Frequently Asked Questions About Getting Out of Bad Moods
While I’m not a medical professional, and I don’t give medical advice, I’ve learned through personal experience that persistent bad moods that don’t respond to usual interventions might signal something deeper. Depression typically involves mood changes lasting two weeks or more, along with changes in sleep, appetite, energy, and interest in activities. Trust your instincts—if something feels significantly different from your usual mood fluctuations, it’s worth exploring further options. Always do your own research and consider discussing with your healthcare provider what approaches might work best for your situation.
Sensitivity to mood shifts often relates to several factors: your nervous system’s baseline sensitivity (some people are naturally more responsive to stimuli), your early life experiences with emotional regulation, current stress levels, sleep quality, nutritional status, and hormonal balance. I’ve found that addressing the physical foundations—sleep, nutrition, movement, and stress management—creates more resilience against mood dips. Rather than seeing sensitivity as a flaw, I’ve learned to view it as valuable information about what needs attention in my life.
There’s no universal timeline for mood shifts. In my experience, using the right technique for the specific type of mood can create shifts in minutes to hours. However, more entrenched moods, especially those tied to significant life circumstances or physical factors like hormonal cycles, might take longer to fully resolve. The goal isn’t necessarily speed but developing confidence that you can move through moods rather than being stuck in them indefinitely.
While this isn’t medical advice, my personal experience has shown me the powerful connection between what I consume and how I feel. I’ve found that eliminating processed foods, sugar, and inflammatory ingredients while focusing on nutrient-dense whole foods significantly stabilizes my mood baseline. Additionally, I’ve experienced benefits from specific supplements that support neurotransmitter production and nervous system function. I drink a specific supplement blend daily that has been instrumental in maintaining my mood stability naturally. Everyone’s body chemistry is unique, so what works for one person may not work for another.
How to Get Out of a Bad Mood (Final Thoughts)
Getting out of a bad mood isn’t about forcing happiness or pretending everything’s fine. It’s about movement—shifting energy that’s stuck, whether emotionally, mentally, or physically.
The techniques I’ve shared work because they address the whole system—body, mind, energy, and environment. Bad moods aren’t just “in your head”—they’re whole-body experiences that require whole-body approaches.
What I’ve learned through my own journey is that mood management is a skill you build over time. Each time you successfully shift from darkness back to light, you strengthen your capacity to do it again. This isn’t just about feeling better in the moment—it’s about creating resilience for your whole life.
Remember that bad moods are temporary visitors, not permanent residents. With the right tools, you can acknowledge them, learn from them, and show them the door much faster than you might think possible.
The ultimate freedom isn’t never experiencing bad moods—it’s knowing with confidence that you have the power to move through them.
Disclaimer: The information provided in this post is based on personal experience and is not intended as medical or mental health advice. Always consult with appropriate healthcare providers regarding any health concerns and before making changes to your health regimen.
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