Everyone knows a bad mood – it can be an important signal from the body. We show what leads to a bad mood and how you can improve your mood.
Holing up in bed all day or freaking out in the office – a bad mood can manifest itself in different ways and is part of life. A bad mood is not an illness and is rarely a symptom: it is part of natural mood swings. A bad mood usually goes away on its own.
In many cases, a clouded mood is trying to alert us to something specific. It can therefore serve as an important warning signal – especially if it lasts longer. It is therefore important to get to the bottom of your feelings. This way you can learn important things about yourself and choose the right strategy to lift your mood.
Causes of bad mood
The causes of a bad mood are varied. Some reasons you can easily counteract, others you have to explore deeper.
Causes of a bad mood can be:
- the weather (especially lack of light in the autumn and winter months)
- Lack of sleep
- poor eating habits
- Lack of exercise
You can find out the causes just mentioned relatively easily and – if you are consistent – correct them well. However, there are also causes that are more difficult to fathom and improve:
- Dissatisfaction, for example with a relationship or current job
- Stress or overwhelm
- Under-challenged
- Negative thoughts
You can compensate for some of these causes with little effort, others with more effort. In many cases, a bad mood indicates that the desired and current status do not match. This can be, for example, because we are doing more than our energy reserves, are stuck in a job that doesn’t fit our values or personality, or we have the feeling that we are not exploiting our potential.
Explore your bad mood
Before you can choose a good strategy to combat a bad mood, you should find out where the bad mood comes from:
- Have you eaten unbalancedly or gotten too little sleep in the last few days?
- Could it be the season?
- Is the job particularly stressful right now or are you dissatisfied?
- Are you missing something, for example affection or relaxation?
- Don’t you feel challenged enough?
- Are you not living in harmony with your values?
- …
There can be many reasons why you are in a bad mood. Especially if you are in a bad mood for a long time, it is important that you explore it carefully.
Try to be as specific as possible about where your bad mood comes from:
- “I feel bad because…”
- “What I’m missing is…”
Simple solutions to combat a bad mood
If basic physical needs are not adequately met or your hormonal balance is not in balance, you can counteract your bad mood with the following tips:
- If you suffer from a lack of light in the dark autumn and winter months, light therapy may be for you. If you have the opportunity, take advantage of the midday light to go for a walk.
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Sleep: Going to bed earlier in the evening or taking a nap can improve your mood. Treat yourself to rest and relaxation if your bad mood is accompanied by exhaustion and tiredness. Relaxation techniques can also ensure more calmness.
- The right diet with lots of vegetables and fruit, warm meals and enough drink are important for body and soul.
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Walks or exercise in the great outdoors: Your vitamin D stores are filled up by daylight and exercise promotes a good mood because the happiness hormones serotonin and dopamine are released. At the same time, you can reduce the stress hormone cortisol. If the weather doesn’t allow you to go outside at all, indoor sports, indoor swimming or a round of yoga on the mat at home are also options. More about this: Yoga for beginners – these tips will make it easier for you to get started.
Solutions for deeper causes of bad moods
If a bad mood lasts longer and occurs again and again in certain situations, such as at work or in a relationship, this may be a sign for you to change something.
Is your bad mood an expression of stress and overwhelm?
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Take more breaks and think about a vacation or micro-adventure. A bad mood at work can be a symptom of burnout, so you should take it seriously.
- Try to slow down your life and reduce stress.
- If you feel like your life is suffocating you, it might help to think about minimalism.
Could your bad mood be an expression of dissatisfaction?
- Try to get rid of negative thoughts and think positively instead.
- If it helps, you can write a journal. In doing so, you literally get some of your dissatisfaction off your chest.
- If your work doesn’t fulfill you and doesn’t challenge you, you may be suffering from a boreout. Think again and see if you can find your calling.
- Do you not dare to realize a long-held dream because you are afraid of leaving your comfort zone? Dare to change something!
Note: If the bad mood persists for a long time and is accompanied by other symptoms, then seek medical advice.
And: social contacts against a bad mood
A bad mood can be a sign that you lack closeness and attention. If you notice that you miss spending time with loved ones, then:
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Meet up with your friends and do something together.
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Make phone calls or otherwise contact others. Maybe you would like to write a personal letter?
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Take up a volunteer position. Doing meaningful things can fulfill you and brings you closer to others.
Edited by Annika Reketat
Read more on Techzle\.com:
- Mindfulness: The difficulty of being in the here and now
- Nature against stress: This is how much time you should spend in the countryside
- 7 ways out of winter depression
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