3 Tips to Get Out of a Bad Mood

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Note: I updated this post in December 2018 for clarity and additional resources.

When was the last time you were in a bad mood? I’m willing to bet it wasn’t very long ago.

I know I can get yanked out of that peaceful, happy, centered place pretty easily. And life moves so fast that it can take a while to even notice.

Tweet: Sometimes the best method to get out of our own way is to be of service to someone else #spiritjunkie @gabbybernstein

It’s possible that whenever you’re in a bad mood you feel extra bad thanks to that sneaky little thing we call guilt. After all, you’re on a spiritual path and you seek out those happy vibes and work miracles. You’re supposed to feel awesome 24/7, right?

Wrong.

I’ve got news for you: NO ONE is immune to crappy moods.

Even the most Zenned-out person in the world sometimes wakes up on the wrong side of the bed and then stubs their toe and burns their sprouted toast and it’s raining and cold instead of sunny and warm…

See where I’m going with this?

But I have good news. There are a few foolproof ways to get out of a bad mood FAST. And I’m sharing them today.

3 ways to snap out of a bad mood fast

You can watch the video below or keep reading for my tips! Put these techniques into practice the next time you’re in a bad mood, and work a miracle.

1. Stop, drop and meditate

Meditation doesn’t have to take long. You can meditate in just a couple of minutes using some simple practices. One I call Peace Is in Your Pulse.

Peace Is in Your Pulse meditation

Here’s how it works: Sit comfortably in a quiet place. Take the four fingers of your right hand and lay them on your left wrist. Pay attention and notice when you feel your pulse. (It’s okay if it takes a while to feel it. You will.)

On each beat of your pulse, mentally repeat the mantra, “Sat nam.” This means Truth identified or Truth is my name.

You can practice this for 1 to 3 minutes. Having a single point of focus for a few minutes each day is very grounding and calming, and will quickly shift your mood!

The 1-minute breath

Here’s another simple type of meditation that takes just a minute:

Inhale for a count of 5 seconds.
Hold your breath for 5 seconds.
Exhale for 5 seconds.

Repeat for about 1 minute. Connecting to your breath calms you down and changes your mood really quickly.

2. Be of service to somebody else

This is something I actually learned when I was early in my 12-step recovery. I remember calling my sponsor when I was early in my recovery, and I would be like, “I’m upset about this, and I’ve got this problem.” She’d be like, “Get over yourself. Get over yourself and call someone else.” At the time, I had other people that I sponsored, so she’d say, “Call your sponsee and get out of your own way.”

So, in your own life, you’ve got friends that you can support, or a family member or other loved one. You can just check in. Pick up the phone and say, “What’s up? How can I help you?”

Within minutes, you will get out of that bad mood because you’re no longer focusing on you, your own ego, all the things that you think you need. Instead, you redirect your focus on how you can be of service to somebody else.

3. Reframe your thoughts

My energy creates my reality. What I focus on is what I will create. | The Universe Has Your Back card deck by Gabby BernsteinIn any given moment you can choose to see a situation beyond what’s currently happening. Whenever we’re in a bad mood, a lot of that mood is created by the stories we tell ourselves, the belief systems that we hold on to, the resentments, the attack thoughts, the judgment and the separation.

In that moment, we can choose to go deeper down that road, or we can choose to redirect. So, our work in order to stay spiritually aligned, to stay in a high-vibe feeling, and to stay connected to a good thought and a good mood, is to choose it.

In that moment when you see yourself caught up in that crazy, chaotic story, choose again. Simply say to yourself an affirmation such as:

  • I choose to see peace instead of this.
  • I choose to feel better now.
  • I choose to let go of this resentment and set myself free.

Any type of affirmation that uses the word “choose” empowers you because it reminds you that you have the power to choose your own happiness, and that your happiness is a choice that you make in any given moment.

Get more tools to feel good every day

I want to support you on your spiritual path so that you always feel supported and always have tools to help you stay connected, aligned and joyful! That’s why I created my Miracle Membership.

Miracle Membership by Gabby Bernstein

Every month as a Miracle Member, you get brand-new content, including:

    • A new members-only podcast episode
    • A new guided meditation
    • One of my Gabby’s Greatest Hits talks
    • A beautiful monthly mantra and meditation calendar

Plus there’s a private Facebook community, four live online trainings with me each year and much more!

Check out the Miracle Membership here.

The world needs you and your light. So, stop, drop, and meditate. Choose that happiness. Be of service to another person. Get out of that bad mood. We need you in a high-vibe mood because that’s how we change the world: one loving, empowered thought at a time.

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  1. Thank you for the reminder, I have just purchased your audio book which I have been listening to in the car. It has caused me some discomfort am now in the process of trying to face up to my life assignments! Have also felt the universe listening and responding to me in small ways xx

  2. Of all the wonderful teachings you have shared with the world I think this one is my favorite. Simple. To the point. Empowering. Applicable. Results oriented. Thank you!!!

  3. Gabby, thanks for reminding us of our power to choose! I must admit though, sometimes it’s even hard to instantly change course in the midst of a bad mood even when you say “I have a choice, etc.” Any thoughts/advice on how to proceed if my mood isn’t turned around or on its way to becoming better in a short amount of time? Thanks, you rock!

  4. Like others I love the – stop, drop and meditate – I’m going to use it even if I’m in a good mood. It can almost become a mantra and meditation just saying ‘stop, drop and meditate’. A fourth thing I’d add to the list is that when you are not in a good mood, it’s usually that you are feeling frustrated, which means ‘life isn’t going the way you want it to’, so I remind myself of that and rationalise why it is so important things go my way now, and guess what, it isn’t usually that important, I just want it to be that way. Totally different.

    1. Like others I love the – stop, drop and meditate – I’m going to use it even if I’m in a good mood. It can almost become a mantra and meditation just saying ‘stop, drop and meditate’. A fourth thing I’d add to the list is that when you are not in a good mood, it’s usually that you are feeling frustrated, which means ‘life isn’t going the way you want it to’, so I remind myself of that and rationalise why it is so important things go my way now, and guess what, it isn’t usually that important, I just want it to be that way. Totally different.

  5. This just loosened all that stubborn energy I was holding! thank you for your uplifting way of communicating these empowering tools. X

  6. sweet. Thank you. I think this could serve a bunch of people that I care about (including myself!) so I’m going to share right now. thank u. I like your newsletters a lot. quality over quantity. thank u. 🙂

  7. Just got to watch this today. Love it! Very simple and perfect. I am going through a lot in my life right now and keep thinking and dreaming about you and your Master Class in a month. I want to step into my light and have courage. I want to choose happiness. I want to be there but don’t see a way to afford it right now. But, it just keeps calling me!

    This was just ideal and what I needed today.

    Thank you for your light and sharing of yourself with us!

  8. This message is great – practical, powerful, effective! And easy to do!
    I look forward to your weekly videos – they’re always wonderfully inspiring, upbeat and real! And I love to share them with others! Thanks so much for all you are doing to help heal the planet and its people 🙂

  9. Peace starts with me… Love it. Passing onto my kids ????
    So simple. So powerful.
    May I ask where that beautiful top is from ?

  10. I used to be so good at over complicating my life/daily routines and practices. I now choose simplicity ,) and fun and these 3 simple tools, slot so beautifully into my mind and life, I cannot help but become more aware of my moods but have less mood swings and more smiles, love, focus and zen..thank you loads Gabby xxx

  11. I love this and you!! I’m in Recovery and work a 12 step program. I need these reminders. Bless you!

  12. Gabrielle, you are magical! Thank you for your tips on helping us getting out of our own ways: 1. Peace begins with me 2. If you are helpless, help someone 3. Choose happiness and love. Your blogs always make my day! Blessings to you always!

  13. Thank you Gabby for being one of my kind teachers, I needed this reminder today. I often dog-ear pages of your books & give them to my daughter to read & send her your videos from time to time, but because it’s from me – her mother & she’s a teen – she’s not interested. I pray that she finds you on her own, if she met you in person I am sure she’d be hooked. In the meantime I try to be a good example (and fall short daily) & strive to look through eyes of love instead of fear.
    Om Ah Hum
    xoxo

    1. Danielle – I’m glad I started reading through these comments because yours resonated with me. My mother has always done what you do: photocopied segments of books, emailed lines from articles she found useful, etc. I never read them through my late teens and early twenties. I’d keep them out of guilt, I could tell she put time and effort into it, but I never really read them. I struggled through addition issues through my twenties, and near the end, I started reading some of the things she has sent here and there. I was searching for help. Once I realized I was sick and needed to find a spiritual solution to get better, I looked back on all the things she had sent me over the years and felt so grateful that I had a mother who gave me all she could, even when I wasn’t able to receive it. Keep doing what you’re doing! It might help her save her own life one day.
      Peace and love,
      Caela

  14. Love this – the “I choose” really hit home, as it’s easy to get stuck in a mental victim mode! Thank you – will be sharing!

  15. Gabby, Thank you thank you thank you!! I so needed to hear this message today. I am living abroad in Niaragua serving in the Peace Corps and have recently found myself in a serious funk. Living far outside of my comfort zone has been one of my biggest challenges. I miss my life in NYC and my support system and have been feeling very isolated. Coming across this post was definitely divine intervention and I am going to use these tools to start my day. Gracias!!

  16. Awesome! I love the stop, drop and meditate option, its like we are putting out a fire 🙂

    Personally I have two songs that put me in a great mood no matter what is happening, Grace Kelly (anything by Mika, really) and another one in spanish that I used to love as a kid.

    Gracias!

  17. Awesome! I love the stop, drop and meditate option, its like we are putting out a fire ????????????

    Personally I have two songs that put me in a great mood no matter what is happening, Grace Kelly (anything by Mika, really) and another one in spanish that I uses to love as a kid.

    Gracias!

  18. Hi Gabby! Of all the wonderful teachings you have shared with the world I think this one is my favorite. Simple. To the point. Empowering. Applicable. Results oriented. Thank you!!!

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