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How to Get Out of a Bad Mood

How to Get Out of a Bad Mood

Episode 39: How to Get Out of a Bad Mood

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Hello, and welcome back to the Own Your Confidence podcast. Life has its ups and downs, and that's what we're going to talk about today – how to navigate those inevitable bad days. We all have them, and they're just as much a part of life as the good ones. In this episode, I'll share some insights and strategies on how to embrace your emotions and get through those tough moments.

Acknowledging the Bad Mood

I want to start by sharing a personal journey. Back when I was dealing with depression, it felt like I lived in a perpetual bad mood. It had become my default setting, and making progress was sometimes scary because I was used to feeling down. I'd have a good day, then panic and spiral into a bad one, creating a cycle I couldn't break. So, how did I learn to navigate this?

Labeling Emotions

The first step in dealing with a bad mood is acknowledgment. It's about naming and embracing the fact that you're not feeling your best. As humans, we often try to avoid negative emotions, thinking they're uncomfortable or inconvenient. But suppressing them doesn't make them go away; it prolongs their presence.

Identifying Core Emotions

Understanding what you're truly feeling is the next step. There are six core emotions: joy, sadness, fear, anger, surprise, and disgust. Instead of saying, "I'm anxious," try to pinpoint whether it's fear that's at the root of your anxiety. This practice helps you build emotional awareness and creates a foundation for dealing with your feelings.

Feeling Through Emotions

Now, it's time to feel through those emotions. Emotions, when fully experienced, typically last about two minutes. But we often avoid them for much longer. Practice sitting with your emotions and allowing them to flow naturally. Don't judge yourself or try to rush the process. It's a skill that takes time to develop.

Permission to Feel

Give yourself permission to have bad days. We're all human, and experiencing a range of emotions is entirely normal. Trying to suppress them or make yourself wrong for having them only leads to more suffering. Embrace the fact that some days will be tough, and that's perfectly okay.

Seeking Support

Identify your emotional support people. These are the friends or loved ones you can turn to when you're having a rough time. They listen, validate your feelings, and offer a safe space for you to express yourself without judgment. Having this kind of support is invaluable.

Treating Yourself with Kindness

Finally, practice kindness toward yourself. If you wouldn't berate a friend for having a bad day, don't do it to yourself. Treat yourself with the same compassion you'd offer to someone you care about. What do you need on those tough days? It might be watching a favorite movie, chatting with a friend, or simply giving yourself permission to unplug and rest.


In conclusion, navigating bad days is an essential part of life. We can't avoid them, but we can learn how to embrace our emotions and treat ourselves with kindness and compassion. By acknowledging our feelings, identifying core emotions, feeling through them, and seeking support when needed, we can move through tough times with grace and resilience.

I hope this episode has provided you with some valuable insights into navigating bad days. Remember, it's okay not to be okay sometimes. Be gentle with yourself, and don't forget to reach out to your emotional support network when you need it. Until next time, take care and own your confidence.


Ellie Curry 


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