4 Steps to Improve Your Mood When You’re Just Not Feeling It

I have a confession: I used to be really negative.

It wasn’t until I understood the importance of mental health that I started to shift my mentality. But even though I try to be as positive as I can now, I still have days where I’m not in the best mood.

There are days where I’m just not feeling it and guess what? It happens to everyone, no matter how positive and happy-go-lucky they are. It’s part of being human.

Are you having one of those days? Trust me, we all get them. Here are 4 steps you can take to turn inward to get to the root of the problem and improve your mood when you're feeling down.

I’m all for trying to live life with a more positive outlook, but often, the best thing you can do is to let yourself feel and move through a low mood.

It’s important to understand that it’s completely okay to feel down. You just have to arm yourself with the tools that will help you improve your mood once you let yourself feel the emotion.

It’s important to understand that it’s completely okay to feel down. You just have to arm yourself with the tools that will help you improve your mood once you let yourself feel the emotion. Click To Tweet

The trick is knowing that we shouldn’t dwell on a negative emotion for too long. Let yourself feel it and then redirect your thoughts so the negativity doesn’t consume you.

Today, I’m sharing with you 4 steps that you can take to improve your mood when you’re feeling down.

P.S. I’m writing this for you guys as much as for me. Because we can all use a little reminder that it’s okay to feel down and it’s okay to want to feel better.


4 Steps to Improve Your Mood


1. Turn inwards and acknowledge it

Figure out what exactly you feel. Are you tired? Sad? Irritated? Worried? Angry? Once you’ve gotten to the root of it, sit with it. Let yourself feel it without trying to conquer it.

Think of sitting with a bad mood like talking out a problem with a loved one. If you don’t talk things through with your loved one and just pretend like nothing happen, the more likely the problem will happen again and it may be even worse than the first time around.

The same thing can happen with a bad mood. If you try to deny it and ignore it, it can come back even stronger. It wants to be acknowledged and explored.

“The more you hide your feelings, the more they show. The more you deny your feelings, the more they grow.” – Unknown

Trying to fight bad feelings to simply have them “go away” without reflecting on them isn’t going to benefit you or help you grow.


2. Allow for self-reflection and explore the feeling

Now that you know how you feel, try to explore why you feel that way. Approach the feeling with an attitude of openness and curiosity.

What’s making you feel bad? Was it not getting enough sleep? The way your boss spoke to you? That email letting you know that you didn’t get the job? Maybe you’re just in a bad mood for no apparent reason?

My favorite way to explore my feelings is through journaling. Since I usually have so many thoughts running through my head, journaling allows me to slow down and put all my thoughts down on paper. It’s also a great way to get the negative thoughts out of my head.

“There is no greater journey than the one that you must take to discover all of the mysteries that lie within you.” – Michelle Sandlin

Journaling gives me a fresh and organized perspective on my emotions and when I’m done writing, I usually know how I want to move forward with my feelings.

Once I begin to write, one thought leads to another and I often have a revelation of something that I would’ve never have thought of if I hadn’t written it out. Here’s a great method you can use to write through your emotions.

Once you understand why you’re not in the best mood and let it out on paper, it becomes easier to navigate and let go of.

4 steps to improve your mood when you're just not feeling it Click To Tweet


3. Think about the good that comes out of being in a bad mood

Feeling down comes with advantages. Let me explain.

When you’re not feeling your best, it can bring you so much clarity. Once you acknowledge and explore why you’re feeling a certain way, you can identify what you want LESS and MORE of in your life. If you’re struggling with gaining clarity, journaling can help you sort through your feelings.

See the bad mood as an opportunity to be stronger, smarter, and better equipped to handle all the things life throws at you.

It’s also helpful to think about what activity you resort to when you’re feeling low.

  • Maybe you like to sit at home and do nothing. The good: You get to relax.
  • Maybe you like to clean. The good: Your house is spotless.
  • Maybe you like to work to get it off your mind. The good: You’re productive and get a lot done.

“When some things go wrong, take a moment to be thankful for the many things that are going right.”- Annie Gottlier

Thinking about what you’re grateful for in general can also instantly boost your mood. When you shift your negative thoughts to positive thoughts, it automatically starts to change your mood. Visualizing these things and feeling the joy that they bring you is a great way to boost your spirits quickly.

Read this next: How to Practice Gratitude Daily for a Better Quality of Life


4. Do things that will uplift you so you can move on

Sometimes you may decide to lay low and ride out the mood. Other times, it feels great to get your mojo back.

While I believe that we should let ourselves feel and explore the negative feelings, we shouldn’t dwell on them for too long. Finding an activity that lifts your spirits is a great way to remind you of all the positive in your life. When you choose to focus on the things that bring you joy, the easier it gets to let go of the bad mood.

“What we focus on, grows.” – Esther Hicks

A few ideas to uplift you when you’re in a bad mood:
  • Call a friend
  • Spend time with your favorite person or animal
  • Do aromatherapy
  • Take a walk
  • Listen to music
  • Take a long shower or bath
  • Watch a comedy
  • Take a nap

Read this next: 12 Simple Self-Care Tips and Ideas for a Healthy Life


Like Faye Assee on Tiny Buddha writes: “Emotions — be they uplifting and joyful, or sorrowful and scary — come to us to teach us.”

It’s about how we choose to approach, deal with, and overcome the emotions that we experience that make a positive difference in our lives.

Now over to you … what do you do to improve your mood? Do you let yourself ride through the low mood or do you try to move forward right away?



  1. Dolores Lograsso
    January 31, 2018 / 5:59 AM

    Thank you so much for your posting. It helps me so much.

    • Angela
      January 31, 2018 / 9:45 AM

      I’m so happy you found it helpful Dolores! It has helped me a ton too.

  2. Peter Adams
    February 1, 2018 / 8:41 AM

    very interesting his article. This blog helps us to live better. thanks for your help
      Congratulations .

    • Angela
      February 1, 2018 / 12:33 PM

      Glad you enjoyed it Peter!

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