5 ways to shake a bad mood

October 31, 4:39 PMPortland Interpersonal Relationships ExaminerLauren Oujiri

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Bad moods happen to us all, for all sorts of reasons, some from outside sources outside our control, and some brought on by ourselves (if we stop and look at it honestly).  No matter what the cause, choosing to stay in a bad mood only makes things worse for you, and possibly others.  How many of us have gone into road rage when we had a bad afternoon at work?  Or how many of us have taken out our anger on someone totally undeserving of it, whether that be a spouse, child, pet, or total stranger?  That's not fair, I'm sure you'll agree; we're never proud of ourselves when we realize we've hurt someone who is not the source of our bad mood.  Once you realize your mood has dipped to the dark side, as mentioned, it is then a choice to stay mad and moody, or move on to feeling as you were before the trigger, or even better. 

So, how to get out of it?  Here's some suggestions that may work for you or someone you know.

1. Even if it's a big thing that can't easily be shrugged off, we can still choose to set the feelings aside for when we can deal with it appropriately rather than let it ruin our afternoon, date, lunch meeting, or whatever.  This is called compartmentalizing, and it really works.  Sounds almost too simple, but you basically tell yourself, "I can't solve the issue right this moment, so I'll worry about it (when I get home, to the office, whenever is the appropriate time and place to be able to concentrate on it), rather than rant and rave and make myself miserable."  It takes the pressure off, which is what is needed.  The interesting thing is that often when you then focus on other things, the subsconscious frequently works on the problem so when you return to it, you've already got some direction with how to solve the issue or feelings. 
2. Go for a walk outside.  I've said it before in previous articles, but one of the best ways to clear your head is to head outside, and start moving.  The fresh air, and muscle movement re-oxygenates the body which is exactly what will make you feel more calm and improve your mood.  Do not use the walk as a way to ruminate about the bad feelings - this is counterproductive and you will only get yourself more worked up.  Look around, take in what you see as if for the first time, enjoy the landscape, listen to the birds, etc.  Even a brief walk will help, but I recommend at least 10 minutes to really get the benefit.  30-60 minutes is even better.
3. Sing your favorite song, provided it's not a downer song; singing a song about lost love, even if that isn't what put you in a bad mood, or whatever else that's "poor me" or has lyrics that aren't exactly empowering, will not make you feel better.  Singing also moves oxygen around our bodies, which makes us feel good automatically.  Singing is very primal, it's a celebration and a release and an expression of us.  Sing in the car or the shower or as you walk, anywhere you feel comfortable.  Having to say the words takes our focus off the bad event, giving us a break, some space that is needed from it, so we can calm down and feel better. 
4. Find a way to laugh, whether it be a reliable favorite comedy DVD, a funny friend you can always count on for chuckles, finding funny videos online, or reading a favorite humorist's work.  If you can actually make yourself laugh spontaneously, you will automatically feel better.  Give it try.  You'll feel silly at first but then you'll feel great.  It is well known that the chemicals produced in our body from laughing have healing properties, so the more we laugh, the better our mood in general. 
5. Spend 10-20 minutes thinking, saying out loud or writing down things you are grateful for.  Focusing on gratitude immediately shifts our mood, reminds us about what is important, focuses us on what we value, reminds us who we love and are glad to have in our lives, makes us stop and appreciate the many good things in our lives.  Every life has problems, but every life also has wonderful things in it, if we will only stop and remind ourselves of this.  Even if you're not in a bad mood, this exercise is a great daily meditation to strive for.  It calms and centers us quickly, and helps us through the day, and whatever moods show up.

Do you have a favorite way to lift a bad mood?  Please share your tips, too.