Sometimes we’re in a bad mood and nothing helps. This translates into low morale, feelings of anger and pessimistic thoughts. So what can we do to get back into a good mood, or at least a calm one? Here are 10 effective exercises to try when you’re in a bad mood.

1 – Read for 20 minutes

Are you in a bad mood? Grab your book of the moment, tell those around you that you won’t be available for the next 20 minutes, and isolate yourself to read.

Reading relaxes and distresses, because when we read, we practice deep breathing. In other words, our breathing becomes slower and calmer, soothing both body and mind.

In other words, it’s good for you and your mood!

2 – Write 3 pages when you’re in a bad mood

Open a notebook or get some paper and write 3 pages. And if you don’t know what to write, write it down: “I have to write 3 pages and I don’t know what to write”.

Then let yourself go. Write about how you feel and what you think. Let your bad moods out and become, for 3 pages, a grumpy person, even in bad faith. Just write.

You’ll see that, after a while, your bad mood will change, your pessimistic outlook will calm down.

It’s even possible that the last lines of your 3 pages will be clearly optimistic and good-humored.

In fact, sometimes you have to see things through to the end before you can bounce back. So get to the end of your bad mood and bounce back.

3 – Ask for a hug

When we’re in a bad mood, we don’t always dare reach out to others, for fear of taking it out on them, but above all because we don’t dare ask for their help.

Asking them for a simple hug can really calm us down.

Because a bad mood creates a whole host of negative, and sometimes quite dark, thoughts. And a hug can help us stop brooding.

That’s why we dare to ask a loved one for a hug. In silence. Indeed, don’t explain why you’re in a bad mood, don’t agitate your already agitated thoughts. Just enjoy this moment of gentleness and calm.

4 – Watch a funny video when you’re in a bad mood

When things aren’t going well, when we’re grumpy, a burst of laughter can reconnect us to our joie de vivre.

That’s why go online and watch a 5- or 10-minute video by a comedian you particularly like. And laugh. Laugh out loud. It’ll do you a world of good.

5 – Dancing and singing at the same time

Are you in a bad mood? Then put on your favorite music of the moment and dance and sing any way you like.

Do it in the car, in the bathroom, in a place where only you can see your amazing performance. Let go of everything. Stop thinking, stop grumbling and dance, sing like there’s nothing else to do right now.

6 – Go for a brisk 15-minute walk if you’re in a bad mood

Our thoughts fuel our bad moods, so it’s a good idea to go for a brisk 15-minute walk to calm our thoughts.

15 minutes of brisk walking has been scientifically proven to reduce stress and the number of thoughts. In other words, it’s a real mood booster!

7 – Meditate for a few minutes to regain your composure

What if it were time to have a little chat with yourself? Make yourself comfortable, close your eyes and take 10 deep breaths.

Then check in with yourself: “How am I doing? Why am I in a bad mood?”

Listen to yourself with kindness, as you would listen to someone you love with all your heart, telling you what’s bothering them.

Because, all too often, we blame ourselves for being in a bad mood, and instead of comforting ourselves, we criticize ourselves. And that only makes our bad mood worse.

So learn to comfort yourself.

8 – Tidy up when you’re in a bad mood

Tidying up and cleaning your home is a way of tidying up and cleaning your thoughts.

In other words, by lightening things outside ourselves, we lighten things inside ourselves. It’s magical! That’s why I wholeheartedly advise you to give it a try.

9 – Drawing and coloring to rediscover joie de vivre

Going back to childhood, doing something with your hands, even if you’re not very good at it, helps you rediscover your zest for life, and therefore your good mood.

That’s why I wholeheartedly invite you to draw or color. It may seem childish, but it feels really good. Give it a try!

10 – Take a scented bath when you’re in a bad mood

When we’re in a bad mood, it’s also the perfect time to do something we don’t often do. So why not take a fragrant bath?

It’s sure to put a smile on your face. You bet!

Find out more:

I invite you to read these 2 complementary articles:

Discover 20 things to do when you’re sad
Discover How to be in a good mood? 11 habits to adopt

I recommend this inspiring book:

The Feeling Good Handbook by David D. Burns

In this manual, David D. Burns offers practical strategies and exercises to help us manage and improve our mood. Focusing on cognitive-behavioral techniques, the book enables us to identify and challenge negative thought patterns, ultimately promoting emotional well-being. Thanks to its user-friendly approach, It is a valuable resource for those seeking to understand and effectively manage their emotions, offering tools to move from a bad mood to a more positive, balanced mental state.

This book changed my life! I wanted to understand and combat my depression and anxiety! I worked and practiced the techniques in the book, and now I’m living a happy, fulfilled life! This book will help anyone understand how to control their thoughts and therefore their moods!

Thank you very much for reading this article.

If you liked it, let me know in the comments.

Take care of yourself