How to get rid of a bad mood. Reasons and ways to improve

A depressed, joyless state can be a real problem. It interferes with normal work, rest, communication. And what is most unpleasant is quickly transmitted to others. Let’s find out how to get rid of the bad mood.

Surely, there are people in your environment who are constantly in a bad mood. It is very difficult to communicate with them. Perhaps you yourself often give in to the negative and charge others with it. Bad mood often hurts lives even worse than real difficult circumstances. If it becomes chronic, you risk ruining relations with your loved ones and not succeeding in your work. Fortunately, it is not so difficult to get rid of the negative. First of all, you need to understand what the reason is.

What spoils the mood

It is important to understand that the fight is not against despondency as such, but against its causes. If they are not eliminated, the negative emotions will return again. When you understand what provokes them, you will be able to solve the problem. Psychologists divide the factors that spoil the mood into three groups:

  1. Somatic

This is the result of processes that take place inside the body:


lack of sleep;

lack of nutrients, vitamins and minerals;


hormonal failure;

brain pathologies, congenital and acquired.

Such factors must be addressed comprehensively, with the help of the attending physician.

  1. Internal

Negative thinking processes, complexes, psychological blocks and stresses that constantly put pressure on the subconscious:

feeling of guilt;

old grudges;

unresolved conflicts;

upcoming tasks that you do not want to perform;

real and unreasonable fears;

accumulated load of problems;

dissatisfaction with one’s own life;

unfulfilled expectations;

propensity for pessimism;


forced loneliness.

Self-examination and work with a psychologist will help to get rid of them.

  1. External

Negative emotions that have emerged as a reaction to:

personal troubles;

empathy for others;

tragic events;


unfavorable atmosphere at home or on the street;

use of alcohol and psychotropic substances;



injuries and diseases;

other people’s negative;

a chain of minor problems (lack of sleep, late for work, soaked in the rain – and all day is wasted).

Usually such a negative passes by itself as soon as its cause disappears. With regularity, unfortunately, it has the property to accumulate and grow into a second, internal type.

Varieties of bad moods

Constant negative emotions, which have acquired a chronic form, can also be divided into three groups:

  1. Pessimism

Pessimists do not see the good even where it is objectively there. They tend to belittle their significance, not to believe in their own strength and positive outcome. Constant dissatisfaction with what is happening and with themselves, underestimation of their self-esteem and concentration exclusively on the minuses prevent pessimists from rejoicing at their success, from starting something new and from enjoying life in general.

  1. Apathy

Absolute passivity and disinterest in what is happening. A apathetic person pays almost no attention to anything, he is completely immersed in himself, in negative emotions. It is very difficult to inspire him to do anything. A apathetic person either does not want to do anything at all, or is limited to the most basic actions that he performs on the machine.

  1. Depression

Strong sadness, sadness, longing and tearfulness can be replaced by aggression towards themselves or others. Emotionally depressed people are prone to sudden mood swings and hysterics. He is not happy with much. Even favorite things and people in this state can cause irritation.

From time to time each of us faces one of these conditions. After all, you cannot be happy and happy all the time. Moreover, the absence of negative emotions speaks about mental problems. And serious difficulties, and even minor, but so inappropriate happened troubles can bend a person. It can cause apathy, depression, pessimism. A difficult period in personal life or constant stress at work also do not contribute to smiles and laughter. Therefore, it is absolutely normal to stay in a bad mood for several days in a row.

However, when this condition is prolonged and becomes chronic, it is very dangerous. As a result, it may develop a real depressive disorder. And this is a disease that will have to be treated, including medication. A person is not able to overcome the depression himself. It is often difficult to recognize it against the background of constant stress.

Depressive disorder is dangerous not only because it knocks a person out of his usual life. It has a devastating effect on the whole body and psyche. And it can even lead to suicide. That is why you should not start any of the above mentioned emotional problems.

How to recognize depression

In such a case, as human emotions, it is very difficult to distinguish the norm from the pathology. Different people react to the same things in a different way. Negative feelings of all people are also manifested differently. What for one will be the end of the world, the other will not attach importance. One needs a few days to survive the failure, another will manage in one hour.

Most psychologists agree that the anxiety should be beaten if the depression, apathy, nervousness or tearfulness lasts more than two weeks without interruption. Usually this time is enough to survive the strongest emotions and return to normal life. Of course, you should not diagnose yourself immediately. Not always long lasting stress turns out to be a depression. And a simple seasonal moping can certainly not be considered a symptom of mental illness. But in a situation where you can’t do anything longer than two weeks, just sad and suffering, it is definitely worth talking to a specialist.

You should be alert to such manifestations:

increased anxiety;



constant fear;

sudden panic attacks;

constant guilt;

loss of interest in everything;

sleep and appetite problems;

inability to do ordinary things;

poor concentration of attention;

loss of strength;

complete lack of emotion;

suicidal thoughts.

If you or one of your relatives constantly have at least some of these symptoms, it is also an occasion to see a doctor. It is not necessary to go immediately to a psychotherapist. If it is about somatic diseases, you will need the help of several specialists. Therefore, it is better to start with a visit to a family doctor, and he will already prescribe examinations and write the necessary referrals.

How to fight against bad moods

With lighter forms of chronic despondency, you can cope on your own. It is enough to identify the factors that spoil your life, and eliminate them. And also always follow simple rules:


Availability of good rest is very important, as well as sleep mode.

Eat right

A balanced diet will keep vitamins and minerals from falling.

Talk to

Surround yourself with optimistic people who will help you forget about bad thoughts.

Do not overdo it

Work in moderation, do not take on too much.

Work on the negative

Do not dig up resentments, fears, anxieties in yourself. Do not dwell on someone said rudeness or bad experience. It is easier to let go of a bad situation right away than to deal with the complexes it will provoke.

Find time for a hobby

You must have at least one hobby in which you can prove yourself. Try to find time for your favorite activity regularly.

Get involved in sports

It not only strengthens muscles, but also has a positive effect on psycho-emotional state.


The accumulated stress should be properly removed. Yoga, breathing practices, meditation, massage – choose the one that suits you.

Start the day with a smile

For the whole day to pass in a positive mood, they need to be charged from the morning. Come up with a little ritual that will motivate you to get up from bed and start a new day. It can be a fragrant coffee with something delicious, a series of favorite TV shows, an interesting book or a walk in the park.

Also do not forget to adjust yourself to the positive: focus on pleasant thoughts, remember all the good things that have happened to you recently, and smile at your reflection in the mirror.