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1) Don’t fight it. Fighting a bad mood is like splashing around in water when you can’t swim, it will only make things worse. Simply be mindful of your mood-state and accept that, “it is as it is.” (N.B. A “bad mood” and not depression or anything else sinister.)
2) Look for the lesson. Was there a trigger for the bad mood? Is there a hidden blessing or something to be learned?
3) Alter your state by altering your terminology so instead of saying you’re ‘furious’ try saying you’re ‘grumpy’.
4) Embrace it but don’t share it! Taking your anger out on others is never positive, however you can use your anger to your advantage as it can be energising and empowering. Therefore a gym workout will be more concentrated, a house clean more thorough or a work project more intense.  Ultimately, harness this energy, and capitalise on it to get things done positively.
5) Understand that your feelings are normal behavioural responses.  Although our feelings may be irrational, they are a ‘normal’ responses as a result of our learning and environment through childhood and early adulthood. Sometimes a current event taps into a past emotional event and so our emotional response may appear inflated or disproportionate, but when you dissect and understand the reaction, and consider the full picture you can start to understand your mood and question if it is still relevant or necessary for the future.
6) Cut yourself some slack. Nobody is perfect and we are all works in progress. Practice a mantra such as, “I am only human and I am doing the best that I can.” Accept and forgive yourself as you would your best friend or somebody you love very much.
7) Bring your attention to the present. Don’t exacerbate your bad mood by ruminating about the past or worrying about the future. Decide to make the best of each day, so when that day arrives in the future you know you’ll be making the best of that too.
8) Pay attention to your thinking. You can observe your negative thoughts and choose not to listen to them. Look for anything good, as gratitude promotes positivity.
9) Pause. Give yourself a mental time out. A bad mood is a good time to take a walk around the block or shut your office door to have a few quiet moments. It’s not a good time to initiate important conversations about work or relationships! Let loved ones know that you”re not at your best and feeling ‘grumpy’ so you don’t say things you will regret later.
10) Infuse yourself with self-care. Give yourself what you need, even if it is as simple as a good cup of coffee, a meal, a bubble bath or an early night to bed. Keep the self-care healthy, as drinking and shopping and other compulsive behaviours can prove to be more damaging long-term.
11) Tell people what you need. Don’t expect others to be mind-readers or you might end up in an unwanted conflict. Use assertive communication to ask for support or space, depending on your needs.
12) Know that you are NOT your anger. Don’t wear it like a badge, recognise it, question it, distance yourself from others to allow yourself to ponder the facts and the best way the matter can be dealt with to everyone’s advantage.
13) Understand, this mood will pass. Like the waves of the tide, your moods will ebb and flow. You can trust that as always your bad mood will lift in time.
14) Anger is diluted by laughter so upload a favourite YouTube clip on to your phone or ipad, or a great piece of music that you can hit ‘play’ on the moment you feel you’re temper rise.