How To Reset Your Mood In Under 3 Minutes

We all have those moments—when a perfectly normal day suddenly feels heavy, stressful or just “off”. Whether it’s a build up of small stressors or a dip in energy for no reason at all, a bad mood can sneak up on anyone. The good news? You don’t have to stay stuck there. In just a few minutes you can shift your emotional state and feel like yourself again. Here’s how to do it—fast.

What Is Mood And Why Does It Need To Be Reset?

Mood is a temporary state of mind or feeling that affects how you experience the world. Unlike long term emotional states like depression or anxiety, mood can change quickly—and often does. When your mood goes down, it can affect everything from your productivity to your relationships and overall wellbeing. Resetting your mood is like rebooting a slow computer. It clears out mental clutter, reduces emotional load and brings you back to balance.

What Causes A Bad Mood?

Understanding the root of a bad mood is the first step to managing it. Several common factors contribute to a downward spiral. Sometimes it is hard to pinpoint as a general dullness can overtake you without any real apparent trigger or reason.

Stress

Work deadlines, family obligations, financial worries—stress is everywhere. When your mind is overloaded it’s easy to slip into a negative headspace.

Lack Of Sleep

Sleep is essential for emotional regulation. When you’re sleep deprived your brain struggles to process emotions and react calmly to everyday situations.

Poor Diet

Your brain needs proper nutrition to function well. Eating too much sugar or processed food can lead to mood swings, fatigue and irritability.

Negative Thoughts

Constant self criticism, pessimism or worry can trap you in a cycle of negative emotions. Your thoughts have a big impact on how you feel.

Lack Of Physical Activity

Exercise releases feel good chemicals like endorphins. A sedentary lifestyle can leave you feeling sluggish and mentally foggy.

What Are The Benefits Of Resetting Your Mood?

Taking just a few minutes to reset your mood can change your day—and improve your overall mental health.

Better Mental Health

Mood resets can lower stress and reduce symptoms of anxiety and depression making life’s challenges easier to navigate.

More Productivity

When you can make yourself feel good you focus better. A mood shift can re-ignite your motivation and help you tackle tasks with more energy.

Better Relationships

A good mood makes you communicate better and respond kindly to others, so your relationships get stronger.

More Positive Thinking

Mood resets can shift your mindset from reactive to proactive and help you see the bigger picture and approach life with positivity.

How To Reset Your Mood In Under 3 Minutes

You don’t need hours of therapy or a weekend yoga retreat to feel better. These quick, science-based techniques can lift your spirits fast.

Deep Breathing

Sit still, close your eyes and breathe: inhale for 4 seconds, hold for 4, exhale for 4. Repeat for a minute or two. Deep breathing calms your nervous system, slows your heart rate and brings calm almost instantly.

Visualisation

Picture yourself somewhere peaceful and relaxing—like a beach, a cabin or a sunlit forest. Visualisation can replace negative thoughts with calming imagery and make you feel grounded and safe.

Positive Affirmations

Say something nice to yourself. Phrases like “I am safe and calm” or “This will pass” can help reframe your thinking. Affirmations strengthen your inner dialogue and make you feel more in control.

Quick Physical Movement

Stand up and do 10 jumping jacks, stretch your arms up to take a quick walk around the room. Physical captivity gets your blood flowing and releases mood boosting chemicals like dopamine and serotonin.

The Rest and Digest Yoga Bundle—jute mat, cotton yoga stretch strap for deeper poses and cork blocks—is the perfect companion for quick grounding movement.

Uplifting Music

Play a favourite song that energises or soothes you. Music goes straight to your emotions and connects you to joy and memories in seconds.

Gratitude Practice

Pause and name three things you’re grateful for right now—your morning coffee, a kind friend or just being alive. Gratitude rewires your brain for positivity and abundance. 

Use tools like the Leuchtturm 1917 Bullet Journal or the Bespoke Letterpress Gratitude Journal to deepen your bullet journaling practice.

Connect With Someone

Reach out—send a kind message, hug someone or call a friend. Social connection releases oxytocin, the bonding hormone that reduces stress and promotes emotional well-being.

Tips To Maintain A Positive Good Mood Long Term

While quick fixes that turn stress into calm quickly are super helpful, habits that support your mental health every day will prevent mood dips altogether.

Self Care

Make space for activities that restore you—whether it’s a warm bath using magnesium salt, meditation or just resting. Self-care is the foundation of emotional balance.

Try starting your day with The Base Collective White Tea Wash and SPF50 Hydrating Mineral Sunscreen. Midday, refresh with a magnesium bath soak or a few sprays of Magnesium oil from Rest and Digest. At night, wind down with the Beauty Sleep Wash and Body Balm from The Base Collective and a soothing Gua Sha massage. Finish with a mist of Beauty Sleep Spray to promote restful sleep. These great self care habits will get you in a great mood and help you stay there.

If it isn't yourself you give these gifts of self care pleasure to - then think about gifting them to your friends and loved ones. The gift of pampering and helping look after loved ones is the best gift you can give.

Surround Yourself With Positivity

Choose to spend time with people who uplift and support you. The energy of your social circle affects your mood more than you think.

Make Time For Hobbies

Hobbies bring joy, creativity and a break from the daily grind. Whether it’s painting, gardening or dancing, regular engagement in activities you enjoy helps stabilise your emotional state.

Read self-care books like “Yang Sheng – The Art of Chinese Self-Healing” to inspire more mindful living.

Sleep

Aim for 7-9 hours of quality sleep each night. Your brain and body need deep rest to regulate emotions and reset your nervous system.

Treat yourself to the Rest and Digest 100% Mulberry Silk Pillowcase - cool, breathable and gentle on skin and hair. The Restore Eye Pillow filled with flaxseed or lavender adds another layer of calm—especially when cooled or gently warmed.

Watch Your Thoughts

Mindfulness and journaling can help you observe and challenge your thoughts. By recognising negative patterns you can consciously reframe them and break the cycle.

Schedule Time To Unwind

Rest is not a luxury—it’s a necessity. Build small relaxation rituals into your daily routine. Your mind and mood will thank you.

A warm cup of Love Tea Organic Sleep Tea, blended with chamomile and lemon balm, can be a calming moment at any time of day.

Mood dips are a part of life but getting stuck in them isn’t. With just a few minutes and a few simple self care products from Rest and Digest you can reset your mood and take back control of your day. Whether it’s deep breathing, gratitude or a quick dance break, these micro-habits have a big impact. Try them now and build your emotional resilience one moment at a time.