3 Tips to Get Out of a Bad Mood

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When was the last time you were in a bad mood?

Even in the best of times, bad moods happen, so it should come as no surprise if they’re more common during a global pandemic.

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 peaceful 24/7, right?

Wrong.

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

So in this post, I’m sharing a few ways to get out of a bad mood fast.

3 ways to get out of a bad mood fast

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

I choose to learn through loveIn 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 feelings of 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 chaotic story, choose again. You can practice my Choose Again method from Super Attractor, or you can repeat 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, weekly encouragement emails, four live online trainings with me every year, and more!

Check out the Miracle Membership here.

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77 COMMENTS

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    1. Exactly, Marta! Practicing acceptance, non-judgment, and compassion also applies to ourselves! /compassion-blog/
      xoxo

  1. Thanks Gabby! I always appreciate your take on things and it helps me come back to alignment (and choose love and oneness) in the moments I am having troubles. Love this post and especially love the card “I choose to learn through love”. Lots of love and gratitude to you and your team!

    With love and gratitude,

    Amanda

    1. Amazing, Amanda! So glad Gabby’s work resonates with you and that you’ve experienced an energetic shift. Sending you big love. xoxo

  2. I am in a bad mood for many reasons :
    1. Bad relationship with my son for the last 5 years, they have a son 5 years old and recently they had a baby girl months old and
    we haven’t seen him yet I doubt if we ever see the kids at at all they hardly talk to us especially his wife, she is very mean, she
    didn’t have a healthy bring up, broken family.

    I did’t have a happy marriage! So many were telling me not to marry him, i had a bad feeling myself, but there where family circumstances that I couldn’t say no.

    Lastly, my best friend from high school, in Chicago, we used to walk to school every day, she passed away last Friday
    from lung cancer, she used to smoke a lot from very young,
    the funeral took place yesterday, I wasn’t able to go as she was burried at her mother’s village which was far.

    1. Sending you love and healing light Marianne. Here are two practices that I think will really serve you right now:
      /a-video-lesson-guided-meditation/
      /prayers-for-peace/
      xoxo

  3. Thanks Gabby. These are really great, I use them with my 8 year old daughter. I wish I could afford your Miracle Membership.

    1. So glad these tips are serving both you and your daughter. Also, we’ve brought back a monthy option to make the MM more affordable. Check out the details here: /miraclemembership/. xoxo

  4. Thank you so much Gabby, for all the hope, positivity and love you spread!
    it is much needed these days. and you are such an inspiration.
    bless you xxx with greetings from Morocco

  5. I just read this blog post and reading it just made all my anxiety melt away. I had a small argument with my husband earlier at dinner time where I said something I immediately regretted saying when it came out of my mouth. The couple of meditation suggestions, plus the reminder on the Choose Again method were just what I needed to let me both let go of the resentment and forgive myself for that moment. I’ve just finished Chapter 8 of Super Attractor and this book is so beautifully life changing. I was already on the path of reaching out to my spiritual guides, however this book has taken it to another level that I didn’t know existed and I eternally grateful to you. Thank you so much for what you have put out to the universe.

    1. So glad to hear that you felt supported by your spiritual practice, Michelle. Wonderful that you were able to use the tools in your spiritual toolbox to create an energetic shift. You rock! Keep shining your bright light. xoxo

  6. This is what I needed Today, In the morning I had a very bad mood, feel so sad, but after read it, read and read again I feel so good! Thank you Gabby

  7. I love this Gabby. I was in such a bad mood one day last week, related to the pandemic, working from home and taking care of 2 rambunctious boys simultaneously, pining over lost travel/vacation but then also feeling guilty because I’m safe, healthy and employed and vacation is a luxury right now. I know I needed to snap out of it but didn’t know how! Very helpful tips.

    1. Love it, Anna. Thank you for your honest share. So glad these tips helped you experience an experience an energetic shift. xoxo

  8. Thank you! My daughter and I had an argument yesterday that is from our old ways. We both have come so far and it was unsettling and I wasn’t sure how to get out of that mood. This was in my email today!

  9. Hey Gabby, thank you so much for the remedies. But can you help me with something? I’m having hard time trusting people. I always feel an urge to protect myself from them, because i always think that they may break my trust or do something wrong with me which will hurt me a lot.

    1. Thank you for your honest share, Sweta. Here are some posts and practices that I think will serve you:
      /trust-more-fear-less/
      /practice-acceptance/
      /forgive-someone-simple-spiritual-tool/
      xoxo

  10. Thank you! It really helps to read this today. Yesterday and today I was talking to God/Universe and saying that I don’t understand why life doesn’t always feel good. And then I feel bad that I feel bad….it really lined up well to have this message in my inbox. Thank you Gabby!

    I gotta give myself a break. I don’t have answer to my “why” question…but it feels better to give it a break.

    1. Sounds like this blog post was delivered to your inbox at the right and perfect time. So glad it resonates with you. xoxo

  11. Thanks Gabby – I was in a funk yesterday. I sort of talked myself out of it and forced myself to do my morning routine of walking the dog and meeting the girls for a swim. Your blog today is very helpful. I’m on Day 25 of May Cause Miracles. I’m loving it! Thanks for all you do. Karen

    1. Wonderful, Karen. So glad you were able to “choose again” and create an energetic shift. /choose-again/. xoxo

  12. Thank you! This email popped up at the exact time I needed it. A bad mood was starting to wash over me, and I was able to redirect back to peace and love — thank you!

  13. Thank you Gabby. After a Wayne Dyer passes I thought no one can take his spiritual place in my life. But you have! Your words uplift and make the world a better place.

  14. 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

  15. 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!!!

  16. 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!

  17. 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.

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

  19. 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. 🙂

  20. 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!

  21. 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 🙂

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

  23. 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

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

  25. 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!

  26. 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

  27. 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!

  28. 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!!

  29. 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!

  30. 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!

  31. 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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