How To Get Out of a Bad Mood

I try to learn at least one new thing every day.  Today, in fact just moments ago, I finally learned the definition of the term "life hack."  I'd seen the term in a few blogs and recently subscribed to one called, "Stepcase Lifehack."  A life hack is a simple or quick solution to an every day problem.  I want to emphasize the "every day" part.  Apparently, hacks are not for people who are experiencing the problem at an abnormal level. 

If you are experiencing some kind of mood disorder or chemical imbalance, then this hack is not for you.  You will find it useful, but it may not solve your problem.  If you, like most folks, find yourself emotionally hijacked from time to time by a bad mood - bored, angry, frustrated, or stressed out - then try these hacks to get into a better mood. 

Important:  You have to WANT to be in a better mood.  If you are full on engaged in a pity party and the pay off is a ton of attention or something else compelling, you're not going to be too motivated to make a change.

When you find yourself in a bad mood and you really want to change it, here are some things that will help you get back to a state of well being:

1.  Use your body.  The greatest mood shifter of all time is exercise, the more rigorous, the better.  Take a walk, go for a run, lift some weights, stretch, yoga, or do Pilates.  Any physical activity will stimulate the production of endorphins which are the chemicals in your body that make you feel good.  If you can't get out of the office to relieve stress or anxiety, change your posture, move around your home or office, stand on objects for a different point of view, and use your arms and legs.  Try this, stand up.  Lift your arms up toward the sky.  Tilt your head back and look up.  Now trying saying, "This just totally sucks!"  Feels awkward doesn't it?  That's because you are standing in a positive body posture and making a negative statement. It's incongruent. 

2.  Shift your breathing.  Your breath sends messages to your body systems.  You can use your it to impact your emotions.  If you are feeling anxious, nervous, or angry, you need to slow your body systems down.  You are producing too much of the stress hormone cortisol.  Breath in slowly and deliberately.  If on the on other hand, you are feeling bored, depressed, or tired, you need to energize the body.  Do this by taking shallow and rapid breaths.  Put your lips in a straw sucking position and blow out while pulling the belly in.  Focus on the out breath.  Do this for one or two minutes and you will get a pretty good adrenaline rush and move into a better frame of mind.

3.  Access the energy of your voice.  Your voice also sends cues to your emotions on how they should be feeling.  When you need to calm those stress responses, slow down your speech and speak more softly.  When you need to energize, speak more quickly and more loudly.  If you are in the car or shower or some other place where you won't look like a total idiot, sing!  That's right, put on that IPOD and just belt it out at the top of your lungs.  Just make sure you are singing some empowering lyrics because your language will also have an impact on your mood.

4.  Choose empowering language.  Talking about our bad moods or the circumstances that may have brought on the bad mood will only reinforce the negative emotions.  Talk about solutions rather than problems, responsibility rather than blame and future rather than the past.  Avoid wallowing in your own negativity which will only perpetuate it.

5.  Take a bold, radical action.  Do something out of the ordinary, really out of the ordinary.  Shock yourself into a more resourceful state.  I once led a four day workshop for a group of 30 senior executives who questioned and challenged every aspect of the training program for the first two days.  By the second evening, I was feeling totally insecure, drained, beat up and down in the dumps.  I didn't know how I was going to go back in there on day three.  I decided to open the program on the third day with a video clip of George C. Scott in Patton - complete with profanity, sexual references, and graphic war language.  I not only shocked myself into a more resourceful state, I shocked the whole group and the next two sessions were totally productive.  Point is, it wasn't appropriate and only remotely relevant - but it worked.

What I love about these life hacks is they are all totally within your control, regardless of the circumstances that led to the bad mood.  Use your body, breathe, use your voice, choose your language, or try a radical act!