Sometimes, lousy moods hit us like an unexpected wave—unsettling, disorienting, and hard to navigate. While it’s tempting to stay in a funk, movement and exercise can effectively reset both mind and body. Below is a list of ten common lousy mood feelings, paired with the best exercises to help you overcome them, including step-by-step instructions and practical mood-balancing tips.
1. Feeling Anxious
Exercise: Box Breathing with Gentle Yoga Flow
Anxiety stems from overstimulation. Controlled breathing and slow yoga poses can calm the nervous system.
Step-by-Step Instructions:
Box Breathing:
- Inhale deeply through your nose for four counts.
- Hold your breath for four counts.
- Exhale slowly through your mouth for four counts.
- Hold the exhale for 4 counts. Repeat for 5 minutes.
Gentle Yoga Flow:
- Move into Child's Pose (knees wide, arms forward). Hold for 1 minute.
- Transition to Cat-Cow Pose for five rounds (inhale as you arch, exhale as you round).
- End with a Seated Forward Fold, holding for 2 minutes.
Mood-Balancing Tip: Pair this with grounding practices like journaling or herbal tea to center your mind.
2. Feeling Sad
Exercise: Outdoor Brisk Walk
Exposure to sunlight and the repetitive motion of walking release endorphins and boosts serotonin.
Step-by-Step Instructions:
- Dress comfortably and head to a park or trail.
- Start with a slow pace for 3 minutes to warm up.
- Gradually increase your pace until you’re walking briskly.
- Walk for 20–30 minutes.
- Cool down with a slow 3-minute walk and light stretching.
Mood-Balancing Tip: Bring headphones for uplifting music or an inspirational podcast.
3. Feeling Angry
Exercise: High-Intensity Interval Training (HIIT)
Anger creates pent-up energy. Channel it with a fast-paced workout to release tension.
Step-by-Step Instructions:
- Warm up with 2 minutes of light jogging or jumping jacks.
- Perform each exercise for 30 seconds, followed by 10 seconds of rest. Complete 3 rounds:
- Jump squats
- Burpees
- Mountain climbers
- Push-ups
- Cool down with deep breathing and stretches for 5 minutes.
Mood-Balancing Tip: Reflect on your anger triggers post-exercise to gain clarity.
4. Feeling Tired
Exercise: Sun Salutations (Yoga)
Sun Salutations are dynamic stretches that energize the body and mind.
Step-by-Step Instructions:
- Stand tall in Mountain Pose and inhale deeply.
- Exhale into Forward Fold.
- Inhale into the Halfway Lift (flat back).
- Exhale into Plank Pose and lower into Chaturanga.
- Inhale into Upward-Facing Dog.
- Exhale into Downward-Facing Dog.
- Step forward and repeat for 5–10 rounds.
Mood-Balancing Tip: Combine this with hydration and a healthy snack to beat fatigue.
5. Feeling Stressed
Exercise: Tai Chi
This slow, meditative exercise lowers cortisol and promotes relaxation.
Step-by-Step Instructions:
- Stand with feet shoulder-width apart.
- Inhale, raise your arms to shoulder height and exhale as you lower them.
- Move into Parting the Horse's Mane (step one foot forward, sweeping arms gently like cradling).
- Repeat for 5 minutes, moving fluidly with your breath.
Mood-Balancing Tip: Practice Tai Chi outdoors or near a window for added relaxation.
6. Feeling Bored
Exercise: Dance Freestyle
Dancing stimulates creativity and releases dopamine, the "feel-good" hormone.
Step-by-Step Instructions:
- Put on your favourite upbeat song.
- Start moving your body to the rhythm—no rules!
- Add jumps, spins, or arm movements to make it fun.
- Dance for 15–20 minutes.
Mood-Balancing Tip: Challenge yourself to learn a new dance routine from YouTube for variety.
7. Feeling Lonely
Exercise: Group Fitness Class or Team Sport
Social connection through exercise combats loneliness.
Step-by-Step Instructions:
- Search for a local fitness class or sports meet-up.
- Arrive early to introduce yourself to participants.
- Engage in the activity, whether it’s Zumba, kickboxing, or basketball.
Mood-Balancing Tip: Post-class, exchange contact information with someone new to build friendships.
8. Feeling Overwhelmed
Exercise: Pilates Core Routine
Pilates focuses on mindful movements, helping you regain control.
Step-by-Step Instructions:
- Lie on your back and perform Pelvic Tilts for 1 minute.
- Do a Single Leg Stretch (alternate legs while keeping your core engaged) for 1 minute.
- Follow with Plank Hold for 30 seconds.
- End with Child’s Pose for relaxation.
Mood-Balancing Tip: Write down your top priorities post-exercise to manage overwhelm.
9. Feeling Frustrated
Exercise: Shadow Boxing
Boxing helps release frustration through physical exertion and controlled aggression.
Step-by-Step Instructions:
- Stand in a fighting stance with fists near your chin.
- Jab with your left fist, then cross with your right.
- Add hooks and uppercuts, alternating for three rounds of 2 minutes each.
- Rest for 1 minute between rounds.
Mood-Balancing Tip: Visualize overcoming the cause of your frustration while boxing.
10. Feeling Self-Doubt
Exercise: Power Pose Plank
Planks and power poses boost confidence and improve posture.
Step-by-Step Instructions:
- Get into a forearm plank position, keeping your back straight and core engaged.
- Hold the plank for 30–60 seconds.
- Rest and repeat for three sets.
- Finish by standing tall in a Superman Pose (hands on hips, chest lifted).
Mood-Balancing Tip: Pair this exercise with affirmations like, “I am capable and strong.”
Final Thoughts
Lousy moods are part of life but don’t have to linger. Exercise is a powerful tool for helping reset your emotional state and regain control over your feelings. By incorporating these tailored exercises into your routine, you can build a resilient mind-body connection and create lasting balance.
When a lousy mood strikes, remember that motion can shift emotion. Try one of these exercises, and let movement work its magic!
