How to shake a crap mood

Crap and sad moods. Everyone has them, but not everyone knows what causes them. Learn how to recognise the signs of a crap mood, and how to make it go away.

This can help if:

  • you're feeling grumpy or sad a lot

  • you're not feeling yourself

  • things don't seem to be going right.

Girl sitting at window with laptop

What do you mean by ‘feeling crap’?

If you’re feeling crap, it could mean you’re feeling sad, stressed, frustrated, angry or just plain ol' grumpy.

It could be caused by a variety of things - a lack of sleep, poor diet, friendship problems, problems at home, or school or work stress, just to name a few. Read on for advice on how to identify the cause of your bad mood and how to pull yourself out of it.

What to do about a crap mood

Managing a crap mood is hard, but it’s possible. There are two main things you can do to try and deal with a crap mood.

1. Acknowledge that you're feeling crap and start to work out the cause of your crap mood. The most important part of dealing with a crap mood is just to realise and acknowledge that you're feeling down. Sometimes that can be enough to shift your thinking pattern. You can also try and suss out why you're feeling crap. Some strategies that can help to identify the cause of a crap mood include writing about how you're feeling, or talking to someone you trust to get a new perspective.

2. Develop some strategies to help you cope with feeling crap. Here are some examples:

  • Talk to someone you trust about how you're feeling. If you're not sure how to go about this, check out our guide here.

  • Write a list of things you're thankful for and refer back to it whenever you're feeling down.

  • Stick to a routine.

  • Look after your physical health. Keep your sleeping pattern regular by waking up at the same time everyday. Stay active to keep those endorphins pumping. Try to fill up on nutrient-rich food like fresh fruit and veggies.

  • Plan things and set goals. Set smaller, more achievable goals if you're struggling to stay motivated.

What if it doesn’t go away?

Sometimes it doesn’t matter what we try, a crap, sad or down mood won’t go away. This might mean that something more serious is happening with your mental health. Read this article to understand when sadness has become a problem.

What can I do now?

  • Organise to catch up with friends or family.

  • Use the ReachOut NextStep tool to get personalised support options based on what you’re looking for.

  • Hop on the ReachOut Forums and talk with other people who have been through this.