How to Get Out of a Bad Mood

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We can all wake up on the wrong side of the bed now and again. It’s normal. But who wants to deal with a grumpy man, either privately or professionally? That’s why it’s important to snap out of a bad mood as quickly as possible.

The best description of me when I’ve woken up on the wrong side is “cussed and resentful.” During my stint in the hospitality industry, I often turned up for work in this state of mind. Retrospectively, I think it was because I loathed the job, but it always seemed inexplicable at the time. It was certainly counterproductive; it meant fewer tips.

By the same token, no waiter enjoys snippy patrons who’ll probably receive less than the best service as a result. But their snippiness may only be a reaction to the waiter’s negative vibes.

This is called emotional contagion.

In other words, a bad mood is transmittable and will adversely affect every kind of relationship, whether personal or in business. Nobody profits from it.

I realized this back then, which is why I sought ways to beat my surliness. In this post, I’ll share these with you, as well as other tips I picked up during my research.

But if you suffer from chronic grumpiness, don’t hesitate to seek professional advice. Your bad moods could be based on a deeper-seated issue than getting out of bed on the wrong foot. Possible causes include stress, mental health conditions, and hormonal fluctuations—this may refer to Irritable Male Syndrome (IMS), which is somewhat controversial.

12 Tips for Snapping Out of a Bad Mood

Your Morning Routine

Too little sleep is an obvious cause of irritability. Another is bad dreams that leave you feeling disoriented and out of kilter with reality; this, of course, is largely out of your control, as are some sleep disorders.

But there are things we can do during and after getting out of bed to help mitigate negative emotions.

1. Get Some Morning Sunshine

Having to rise before the sun is up could put you in a bad mood before you’ve even gotten out of bed. But there is a solution.

Why not try a clock with a built-in sunlight simulator? Scientists in Finland and the Netherlands have confirmed that sunrise alarm clocks are highly effective for improving mood.

2. Fresh Citrus Fragrance

Zesty smells ignite positive energy, which is why aroma therapists use citrus to boost mood.

Take your morning shower with a tangy body wash and finish with a cologne like Eau Sauvage by Christian Dior; with its smooth citrus and green notes, it’ll keep your mood buoyant for the rest of the day.

3. Green Power Smoothie

Secondary plant substances provide the ultimate energy kick and a sense of well-being, so try adding a green smoothie to your breakfast. It doesn’t take much longer to prepare than a bowl of cornflakes.

Just throw the following ingredients into the blender: half a cucumber, one banana, half a fresh pineapple, a slice of fresh ginger, a handful of lamb’s lettuce, and half a pint of flat mineral water.

You can, of course, adjust these ingredients according to your taste and what you have at hand. I dislike cucumber and have never in my life bought a fresh pineapple. The most important ingredients are ginger and lettuce, the latter of which you can substitute for spinach.

4. Simple Exercise

Exercise is an instant mood booster. It triggers the release of dopamine, a chemical messenger and hormone that influences the brain’s reward system.

But you don’t have to go to the gym. Instead, find something that fits into your morning routine more comfortably.

I’m lucky enough to live close to my workplace, which means I can go by foot instead of taking the car. But rather than a stroll, it’s more of a power walk. My route also takes me to a railroad bridge where I run up the steps as fast as I can in order that I’m out of breath.

Maybe you could exercise on your way to the train station or while walking the dog.

5. Listen to Music

Now that I’m older, I prefer silence in the morning. But music can be a great mood lifter.

Like exercise, upbeat pop is known to trigger the release of dopamine.

Turn on the radio for current hits, or compile a playlist of oldies that bring back happy memories.

Certain classical pieces have a similar lifting effect. Examples are Verdi’s “Spring” and Puccini’s “Nessun Dorma.”

6. Be Careful Where You Shop

As already mentioned, a bad mood can be contagious.

If you stop off on your way to work at a gas station or to buy lunch, avoid places where you know staff are rude.

Friendly people will always make you feel good.

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For the Rest of the Day

7. Spoil Yourself

If you’re still in a bad mood by lunchtime, it’s time to spoil yourself.

I’d never have time for this, but as long as you don’t make a habit of it, it’s a great suggestion.

Decadence is a wonderful mood lifter, so take lunch at your favorite restaurant, selecting the most expensive dish on the menu.

Alternatively, treat yourself to something you’ve wanted for a long time but don’t really need. It could be as easy as clicking the “buy now” button on Amazon.

But don’t spoil yourself too often or beyond your budget, or you’ll be left with feelings of guilt, which is counterproductive.

8. Good Mood Food

Sweet foods stimulate the release of serotonin, a compound that induces a sense of happiness and well-being.

It could be as simple as a piece of cake or a bar of chocolate. Because it contains antioxidant flavanols, dark chocolate is a healthy rather than guilty pleasure. Nevertheless, moderation is key.

9. Get a Thai Massage

If you have an hour to spare, treat yourself to a Thai massage.

Let soft Asian music and exotically scented oils soothe your senses while gentle hands pamper you from head to toe.

I’ve only ever had one professional massage, but it was a fantastic experience.

10. Read More

Reading is known to slow the heart rate and lower stress. And what could be easier than downloading a novel?

Furthermore, a study by the University of Maryland reveals that people who read newspapers and magazines are generally happier and less likely to suffer from depression than those who only watch TV.

If you commute, read on the train to dispel negative emotions before work and to wind down after work.

11. Watch a Sad Movie

This is something to do in the evening and on weekends.

Take in a sad, sentimental movie like ‘The Green Mile’ or ‘The Elephant Man’. Ironically, such films leave us feeling happier and more content.

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12. Smile

During my research, I came upon hundreds of suggestions for snapping out of a bad mood. They included keeping flowers on your nightstand, poring over old photo albums, hugging people, wearing bright colors, and watching cute animal videos. But as a man, none of these appealed to me.

And the idea of plastering a smile on my face seemed a little inappropriate, too. After all, research suggests that a man smiles on average only eight times a day compared to a woman’s 62.

In fact, back when I worked as a waiter, a patron telling me to smile would set my scowl in stone.

But I’ve found that keeping my face relaxed to give the impression that I could smile if provoked does lift my spirits and make me seem more amiable.

© 2025, J. Richardson. All rights reserved.