1. Hear them out.
Active listening isn’t just about hearing but understanding and responding to the other person. When someone is moody, it’s important to let them know that their feelings are valid and that you’re there to support them. You could say, “I can see you’re not feeling your best. Would you like to talk about it?” This provides an opportunity for them to express their feelings, which in itself can be therapeutic. It shows empathy and can help them feel less isolated in their feelings.
2. Encourage them to get moving.
Physical activity is known to boost mood by releasing endorphins, the body’s natural feel-good hormones. Suggest a shared activity that you both enjoy like going for a walk, riding your bikes, or even a workout session. You could say, “How about we go for a walk? The fresh air might help clear your mind.” This not only promotes a sense of well-being but also provides a change of scenery which can be refreshing.
3. Help them reframe their thoughts.
Negative thought patterns can often exacerbate moodiness. If you notice them being overly negative, help them see things from a different perspective. You could say, “I understand why you’re upset, but have you considered [positive aspect of the situation]?” Be cautious not to dismiss their feelings, but guide them towards a more balanced viewpoint. This can help them break out of negative thought cycles.
4. Encourage some healthy choices.
Physical health significantly influences mood. A balanced diet, regular physical activity, and good sleep hygiene all contribute to better mood regulation. If you notice they’re neglecting their physical health, gently remind them of its importance. You could say, “Have you been eating well and getting enough sleep? Sometimes, our physical health can affect our mood.” This encourages them to take better care of themselves, which can improve their mood over time. (Of course, if they’re moody, they’ll probably be a bit annoyed by the suggestion at first, but once they cool down, they might think about it a bit more.)
5. Introduce them to some mindfulness techniques.
Mindfulness techniques can help manage stress, promote relaxation, and improve mood. Techniques such as deep breathing, meditation, or yoga can be particularly helpful. If they’re open to it, you could say, “Have you tried deep breathing exercises? They can be really helpful for managing stress.” Guiding them to these techniques can give them a useful tool to manage their mood swings.
6. Make them laugh.
Humor can be a great mood booster if used appropriately. A good laugh can release tension and promote a more positive mood. If you share a sense of humor, try to lighten the mood with a joke or a funny story. This can provide a welcome distraction from their negative feelings and help shift their mood to a more positive one.
7. Suggest some professional help if you know them well enough.
If their moodiness is severe or persistent, it might be a sign of a more serious underlying issue, such as depression or anxiety. In these cases, professional help can be a game-changer. You could say, “Have you considered speaking to a professional about this? They might be able to provide some useful strategies for managing your mood swings.” This encourages them to seek help and shows them that there’s no shame in doing so.
8. Switch up their environment.
Sometimes, a change of scenery can help improve mood. If they’re feeling stuck or overwhelmed, suggest going somewhere new. You could say, “Let’s go somewhere new. A change of environment might help you feel better.” This can provide a welcome distraction and can help them break out of their current mindset.
9. Set them a small goal.
Setting and achieving small goals can provide a sense of accomplishment and boost mood. Help them focus on achievable tasks that are within their control. You could say, “Why don’t we set a small goal for today? Achieving it might help you feel better.” This can help them focus on the positive and can provide a sense of achievement that can improve their mood.
10. Send them a little something to cheer them up.
If you’re not physically present, you can still cheer them up. Sending them a thoughtful message, a funny meme, or a picture of something they like can help brighten their day. You could say, “I’m sending you a little something to brighten your day. I hope it makes you smile.” This lets them know that you’re thinking of them and can provide a welcome distraction from their mood.
11. Offer them some compliments.
Compliments can go a long way in uplifting someone’s mood. Make sure your compliment is genuine and specific to them. You could say, “I really admire how you handled that situation earlier today. You showed great strength.” This can boost their self-esteem and make them feel appreciated.
12. Suggest something fun or interesting to do.
Encourage them to engage in an activity they love. Whether it’s painting, reading, playing a musical instrument, or any other hobby, doing something they enjoy can help distract them from their moodiness. You could say, “Why don’t you spend some time on your [hobby]? It might help you relax and feel better.”
13. Share a positive memory you’ve had.
Remind them of a positive shared memory to help shift their focus from the negative. You could say, “Remember when we [insert positive memory]? That was a fun time.” This can evoke positive emotions and help lighten their mood.
14. Encourage them to write their thoughts down.
Journaling can be a great way to express feelings and thoughts that might be hard to articulate verbally. Encourage them to write down what they’re feeling. You could say, “Have you tried writing down your thoughts? It might help you understand and manage your emotions better.”
15. Give them a hug (if they’re okay with that).
If you have a close relationship with this person, a comforting touch like a hug, a pat on the back, or holding their hand can help them feel supported and less alone. You could say, “It’s okay, I’m here for you” while offering a comforting touch.
16. Create a calming environment.
Help them create a calm and relaxing environment. This could involve cleaning up a cluttered space, playing soothing music, or lighting a scented candle. You could say, “Let’s clean up this space together. A calm environment might help you feel better.”
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