25 Ways to Instantly Improve Your Mood on a Bad Day

Updated on  
25 Ways to Instantly Improve Your Mood on a Bad Day

25 Ways to Instantly Improve Your Mood on a Bad Day

There are days when you can’t seem to do anything right, no matter how hard you try.

Sometimes, an external situation can put you in a lousy mood. Either your grumpy boss is having a bad day, or your bus is late and you stepped in a puddle rushing to work.

Other times, you just wake up cranky for no apparent reason and can’t shake it off during the day.

Next time you find yourself in a slump, here are 25 effective ways to instantly improve your mood on a bad day.

1. Eat Mood-Boosting Foods

It’s no secret that a balanced diet can improve your mood. Try a piece of dark chocolate or a handful of nuts for a quick mood-booster.

2. Go Out in the Sun

Sunlight helps release serotonin, the hormone responsible for feeling good. It’s why we feel happier on sunny days.

To improve a bad mood, go outside and bask in the sun for a few minutes.

3. Buy Your Favorite Flowers

Plants and greenery can brighten up a gloomy day and put a smile on your face. Take a walk to the nearest store and get a fresh bouquet of your favorite flowers.

4. Write in a Journal or Make Art

Get in touch with your artistic side and let your emotions flow onto paper or canvas. Creativity is good for the soul and will put you in a better mood in a heartbeat.

5. Try Aromatherapy

Burn some scented candles or incense and take a couple of deep breaths. Take a bubble bath with a few drops of mood-boosting essential oils like lavender, chamomile, bergamot or frankincense.

6. Go Out in Nature

Being in nature is beneficial for your physical and mental health. Go to a park or the beach and listen to the sound of tree leaves or ocean waves.

Notice your surroundings and marvel at the beauty around you.

7. Cuddle and Play With an Animal

If you have a pet, a little cuddling session will do wonders for your bad mood. If you don’t, visit a friend who owns one or head to the nearest animal shelter to volunteer.

8. Be Grateful

It’s easy to focus on the negative when nothing goes right in your day.

Remember to count your blessings instead and be grateful for everything that goes well in your life.

9. Watch Something Funny

Laughter can chase away a bad mood in seconds. Watch a funny movie or TV show or go out and see a live comedy show. Call your friends and reminisce over the good times or just smile for yourself.

10. Dance to Uplifting Music

All art forms can evoke positive emotions, but uplifting music can turn over a bad mood in an instant.

Dance like nobody’s watching and sing your heart out. You’ll feel much better after a few songs.

11. Meditate

Meditation is an easy way to not only feel better, but also more relaxed.

Clear your mind from all the thoughts swooshing by and bring your entire focus on the present moment. Slowly breathe in and out until you feel relief.

12. Try Something New

New experiences are great for your well-being and productivity.

Try a new coffee brand or go to a different coffee shop. Buy a piece of clothing you wouldn’t usually wear or read a new book genre.

13. Organize Your Space

Cleaning and organizing your home or workspace is great for getting out of a funk. Your mind will focus on the task at hand and you won’t have the time or energy to think about anything else.

14. Exercise

It’s been scientifically proven that exercise helps release endorphins – the good mood hormones responsible for excitement and pleasure.

Even 10 minutes of physical activity can boost your mood and get your energy flowing.

15. Do Some Yoga

A simple sun salutation or just 15 minutes of basic yoga poses can help you beat the blues.

Some great mood-lifting asanas are Pigeon Pose, Bow Pose, Headstand, and Tree Pose.

16. Take a Nap

Sometimes, all you need to feel better on an off day is to take a nice, long, relaxing nap. You’ll wake up refreshed and likely in a better mood than before.

17. Talk to Someone

Talk about what’s bothering you with a close friend or family member. When you get everything off your chest, you’ll feel at ease and relieved.

18. Cook Something from Scratch

Cooking a meal from scratch can be very soothing and uplifting for the soul. We all seek comfort in food sometimes, so making your favorite dish just for yourself is all you need to feel good.

19. Go For a Walk

Feeling down? Get out the door and take a long walk alone or with a friend. We promise you’ll get better in no time.

20. Take a Long, Relaxing Bath

Wash away your worries and bad mood that with a warm, relaxing bath. Long showers work just as well. Play some ambient music in the background and watch the stress melt away.

21. Have a Cup of Quality Coffee

A warm, steaming cup of premium coffee can make everything better. It stimulates your senses and brings calmness to any bad day.

For a complete ‘zen’ experience, try the Sträva Craft Coffee Peace & Wellness collection.

22. Do Something Nice for Someone

When you feel down, the best way to cheer yourself up is to do something kind for someone else. Shift your focus to a person in need and see how you can help them.

23. Hug Someone You Love

Hugs have been scientifically proven to help release oxytocin - the “love” hormone that makes you feel elated and happy. Cuddle up with your loved ones and watch your bad mood fade away.

24. Reduce Your To-Do List

Having a long to-do list can stress you out and put you in a bad mood.

Postpone any non-urgent tasks for another day. Delegate some items where you can and take a well-deserved break.

25. Cry it Out

If nothing else works, cry it out. Tears are natural detoxifiers for your emotions so don’t be afraid to let it all out. After a good cry, you’ll feel relieved and ready to move on.

Have you tried these simple ways to boost your mood?

On days you’re not feeling your best, use these 25 ways to improve your mood and boost your happiness levels.

Find more articles like this on our blog and sign up for our newsletter to get updates straight to your inbox.


Frosina A. Ivanovic is a content marketing specialist and writer. She’s passionate about quality coffee, travel, wellness, and digital marketing. You can connect with Frosina on LinkedIn or her website, Zhillmatic.