Everybody feels down every now and then. It might be for a good reason—a tough day at work, an argument with someone close to you, worries about money. Or it might be for no reason at all; you may just feel like you’re in a funk.
Whether it’s one unfortunate event that turns your day bad, a series of events, or no specific reason at all, being in a negative frame of mind is not helpful. It can worsen stress and mental health disorders such as depression and anxiety. It may affect your sleep and your overall health, too.
Luckily, there’s ways you can shift from a negative mindset to a more positive one.
When you pile up one negative thought after another, it can be difficult to dig your way out of it. Dwelling on one negative thought can spur on more negative thoughts. From there, it can snowball out of your control. Suddenly, you might find you’re unable to focus on anything but the worst-case scenario. This repeated cycle of negative thinking is known as rumination. The more you ruminate, the worse you might feel. This is where positive thinking can help.
Positive thinking is as simple as it sounds. It’s about approaching things in a more positive and productive way. To do this, you want to take note of your self-talk. When you notice a negative thought popping up, take a second to evaluate it in a rational way. Then, try to respond to it with a positive thought. If you’re reading this and thinking to yourself, “I will never get better at this,” try changing the thought to, “I can try again, and I will eventually get better at it.”
Be gentle with yourself and practice positive thinking every day. Over time, you might find that your thoughts are less critical—both for yourself and the world around you. And living in a more positive frame of mind may even help you deal with everyday stress more constructively.
By learning to shift your thinking, you might find other simple steps you can take to help improve your mood. They may not solve your problems. But they may help you put your problems into perspective and help you have a more positive outlook. Try these 6 fast fixes the next time you’re feeling down.
1. Be mindful of your feelings. Take a second to think about how you feel. You know you’re having a bad day. But can you reflect and figure out why?
Bottling up your feelings might lead to a worse reaction down the road, like emotional outbursts. However, naming those feelings can help soothe you. So, ask yourself, “Why am I feeling stressed? Why am I frustrated?” You might find that there is a deeper, less obvious feeling, such as sadness or resentment. Once you name your feelings, unbottle them by journaling or talking to a friend.
2. Savor something you love. You shouldn’t let your negative thoughts or feelings consume you. It’s okay to distract yourself by doing something you love.
Read a chapter of a book you’re engrossed in. Pour a warm cup of herbal tea. Take a stroll outside. Focus on the pleasure you feel and appreciate the joy that the activity brings you. It may lift your spirits.
3. Find time for fitness. Exercise can help you feel good. Literally. When you exercise, your body releases feel-good chemicals known as endorphins. Plus, it can ease stress, helping you feel calmer.
When you’re having a bad day, you might not want to get up and move. But when you sit still, your feelings have time to fester. Just 20 minutes of physical activity can help give you a boost—both to your mood and your sense of well-being.
4. Let yourself laugh. A good laugh can also release endorphins that can help improve your mood. Laughing also increases your oxygen intake. This, in turn, benefits your heart, lungs, and muscles. And a good laugh can help reduce stress hormones, making it a great tool for stress relief.
5. Refuel the right way. Choose healthy foods, like fruits and veggies, low-fat dairy, lean protein, and whole grains. They can give you energy and help keep your blood sugar steady.
Try to steer clear of unhealthy comfort foods you might crave when you’re feeling down. It’s easy to gravitate towards ultra-processed packaged foods, salty snacks, and sugary treats when you’re down. But these foods won’t do your health any favors and they may just make you feel worse.
6. Socialize with friends and family. Spend time with people you love and people who love and care for you. You may have fun and feel happier.
Have dinner with your family. Meet up with your book club or running club. Grab coffee with a friend. Even helping a loved one can lift your spirits. It's more difficult to hold on to your negative feelings when your kind gesture makes you feel loving and kind.
These little fixes—combined with practicing positive thinking—may put you in a better position to view your situation more positively. They can help nurture your body, ease your mind, and lift your spirits. With consistent effort, you might even be able to fully mend your mood, break the habit of negative thinking, and overcome any bad days ahead.
Your mental and emotional health is a vital part of your overall health. If you start to feel like it’s affecting your life in ways you can’t control, don't hesitate to reach out to your doctor. Your doctor is a trusted and trained professional and will do what it takes to get the help you need.
The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.
References
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American Psychiatric Association. (2020, March 5). Rumination: A cycle of negative thinking. https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking
Cleveland Clinic. (2023, October 26). How to turn a bad day around. https://health.clevelandclinic.org/6-ways-to-turn-around-your-no-good-very-bad-day
Georgetown University. (2025, September 3). Overwhelmed by negative thoughts? This clinical psychology professor has some mental health tips for you. https://www.georgetown.edu/news/ask-a-professor-negative-thoughts-mental-health/
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Mayo Clinic. (2023, November 21). Positive thinking: Stop negative self-talk to reduce stress. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
Mayo Clinic. (2023, September 22). Stress relief from laughter? It’s no joke. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456
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This article was written by Stephanie Ruiz, edited by Jason Nielsen, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on September 26, 2025.