Having a bad day at work? Got loads of stuff on your to-do-list and you just can’t face it? You’re in a funk? The more you sit around being unproductive, the worse you feel. It’s a vicious cycle. What you need is a quick fix to lift your mood so you can feel like yourself again.

When you find yourself feeling grumpy, a helpful initial step is to take a moment to reflect on what’s causing you to feel the way you’re feeling. Our emotions are often an outward sign of what’s going on for us internally, and sometimes, the internal stuff justifies the bad mood. If you catch yourself feeling irritated today, maybe it’s because someone has criticised you, or you’re feeling guilty because you have let someone down. Whatever it is that’s going on for you, recognize what might be causing your mood and accept that these emotions may actually be serving a purpose. Your irritation could be a sign that maybe you were right to be criticised and that you shouldn’t have let that person down. And guilt can motivate us to take steps to repair relationships we feel we’ve neglected. Embrace those emotions and take the action you know you need to take.

There are other times, however, when bad moods pop up from nowhere. Maybe you waited too long to eat lunch or woke up today feeling grumpy. If you need to shake it off, here are three powerful ways to turn your bad mood around.

Focus on Someone Else

A bad mood usually forces us to become overly focused on ourselves. Shifting our attention to others can trick our minds into forgetting our own little world, as we remember everyone else has their ups and downs too. Dacher Keltner, psychologist at the University of California, Berkeley and a great friend of Smiley borrows the word jen from Confucius to describe the extent to which we bring out the best in other people and avoid bringing them down. Individuals with a high jen ratio are more likely to commit an act of kindness and compassion and less likely to use a derogatory remark than someone with a low jen ratio. So help a neighbour. Offer to buy a cup of coffee to the elderly man in line behind you. Take time to really listen to a friend’s problem and help them see the way through. Building them up will lift your mood up.

Get Yourself Moving

Physical activity and exercise, while not the most popular, has proven to be the most effective way to cheer yourself up. We evolved to move, and the health of our brains—and the moods our brains experience—rely on physical activity to stay healthy. Since it’s hard to motivate ourselves to head out for a long run when we’re in a bad mood, focus on small steps. Watch an aerobic video and commit to the first five minutes. Or put your shoes on and just walk. The uplifting effects of exercise can happen so quickly that you might decide to keep going once you’ve started. 

Think More Like An Optimist

When an adverse event happens, like receiving an unexpected bill in the mail, pessimists are likely to think of it as being permanent and pervasive. In other words, they say to themselves, “I’m always going to be behind on bills and my life sucks.” Optimists, on the other hand, are more likely to describe the event as temporary and to compartmentalise it. An optimist would say, “I’ll have to cut back for the next month to pay this off, but it will be OK, and at least I’m great at what I do for a living.” If your bad mood stems from a challenge or obstacle you’re dealing with, try to focus on the control you do have to change it, and be realistic about how much of your life it affects. And if all else fails, smile. It sounds almost too easy, but research shows that the simple act of smiling can improve your mood. For the greatest effect, give yourself a big authentic smile by finding something that genuinely makes you laugh.

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