How To Get Out of a Bad Mood — Simple CBT Tips

by Janice

I am in a funk. Sadness just seems to have plunked herself down inside me, ready to stay all day — and for no good reason at all.

A few things triggered my depression today, but I am determined to fight back and not let the bad win.

I am a fan of Cognitive Behavior Therapy and believe that even people like myself, who do suffer from chemical depression, can aggravate and/or improve our moods with our thoughts.

Being disciplined with our thoughts is NOT easy — especially when we are experiencing chemical depression. But it is so important.

When doing CBT exercises or work, it is important to write things down and not just keep it all in our minds. But, I don’t have any paper nearby. *wink*

So, I am going to do a little visual exercise right here on my blog to count my blessings and focus on something wonderful in my life. As I was scrolling through Lightroom today, I saw this photo I took of my Olivia and Susan’s daughter Julia. My life may not be perfect, but today, I am grateful for cousins that are as close as sisters.


Cousins -- As Close As Sisters

If you are looking for some basic Cognitive Behavior Therapy tips — I saw this slideshow on Huffington Post yesterday and pinned it. It is basic, but helpful.

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Written by Janice Croze, co-founder of 5 Minutes for Mom.

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Email Author    |    Website About Janice

Janice is co-founder of 5 Minutes For Mom. She's been working online since 2003 and is thankful her days are full of social media, writing and photography. You can see more of her photos at

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{ 12 comments… read them below or add one }

1 Stacey June 6, 2012 at 10:18 pm

I once read an analogy about CBT that made a lot of sense to me. It compared our thoughts to the way that water running down a hill will collect in one groove and keep going that way, the path of least resistance. Our thoughts make grooves, too, and in the depressed mind we often go right to those grooves, the path of least resistance, and our emotions follow. The idea is to forge NEW paths, to change our thoughts and behaviors to help change our feelings. It takes a lot of work, but can be as helpful and effective as medication in some ways. Thanks for the reminder here and for sharing these tips. This is something I live with, too, and tackle every day!


2 Janice June 7, 2012 at 11:41 pm

That is a GREAT analogy Stacey! THANK YOU! I am going to remember that and share that when I am trying to explain it to people. :)


3 Tracie June 7, 2012 at 2:02 am

Those are great tips. I struggle with depression, and I know that there is a certain amount I can do mentally to help myself have better days.


4 Janice June 7, 2012 at 11:39 pm

Thanks Tracie! I hope you are having more good days than bad. :)


5 Tasha w June 7, 2012 at 2:28 am

I have never heard of Cognitive Behavior Therapy until I seen this. Today was the first day in my entire life that I’ve been so sad and depressed, that I litterally laid in bed all day, only got up to go to the washroom, eat and get a drink, then back to my room. I have been stuck in this depression for a while now and am on meds. However things have been going wrong lately and I could not find the motivation for the life of me to get the hell out of bed and be with the world. Right now I’m ready to try anything to get out of this mental rutt and get back to being myself, if possible. Thanks so much for posting this. I’m going to give it a try. Fingers crossed x


6 Janice June 7, 2012 at 11:37 pm

Tasha thank you so much for sharing your struggles. HUGS to you!!! I really hope you can find some relief — even if it is just to remember that these rough spots do improve. Some days it is remarkable to me how on one day I can feel hopeless and on the next, something as simple as the sunshine can make me feel hopeful again. Please let me know if there is anything I can do for you. :)


7 Tasha W June 8, 2012 at 12:54 am

Thanks so much for the support;)


8 Nicole Robinson June 7, 2012 at 2:46 pm

Thank you for being so open. I had never heard of CBT. Always grateful to learn something new.

Warm wishes to you and yours.


9 Janice June 7, 2012 at 11:38 pm

Thank you Nicole for your feedback! I hope you can find some help w CBT. There are some great books and your local hospital probably runs a CBT support group. :)


10 Ann Harrison June 12, 2012 at 11:52 am

Living in the Pacific Northwest can be beautiful, but the rain that creates the greenery also triggers S.A.D. and I’m finding that this is hitting me harder as I get older (mid-40′s, thank you very much ;-> ).

Lately I feel I’m surrounded by a family that is dwelling on struggles in their life, or the World, and I don’t know how much longer I can deal with their “funkiness” and try to manage my sadness as well. I will most definitely look into CBT to try and guide my family’s ship in a stronger, more positive direction.


11 Mandi June 12, 2012 at 2:14 pm

I too am feeling a bit down lately. We just spent a week in the mountains with Grandma. We had so much fun. But Grandma left a couple of days ago and I’m feeling a bit sad and lonely. I guess it’s all that excitement leading up to her visit and now emptiness when I wake up in the morning. It’s so tough. But each day, as we return back to our normal routine, gets a little bit better.


12 Elizabeth - Table for Five June 14, 2012 at 1:24 pm

I deal with chronic depression and anxiety two ways – by taking an excellent medication, and by using guided meditation to help me relax and create positive images in my head. It can be hard for me to not sink down into depression. Thanks for writing about something that many of us deal with and often don’t talk about!


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