While doing research for this column, I came across this quote: “Don’t let your bad days trick you into thinking you have a bad life.”

And it got me thinking, how often do we allow a bad mood to ruin a good day?

It happens to the best of us. You wake up on the wrong side of the bed. You know, one of those days when a bad attitude seems to come out of nowhere and you’re left feeling off-balance, out of sorts and mad at the world.

Or you’re going about your day when something is said or done that doesn’t sit right, and suddenly everything is irritating. But in reality, it’s not really out of nowhere. It’s usually a series of events that culminates into that perfect storm. And then the mood bomb hits.

Anatomy of a bad mood

It happened to me a few weeks ago. I had just returned from a trip and was exhausted. On top of that, I was worried about a situation that I couldn’t fix, and I was frustrated with myself for not accomplishing (or even startling) some goals I’d set a few months ago.

I wasn’t feeling like the best version of myself. Not by a longshot. I had no one to blame but myself and I had nowhere to go with those feelings – so I projected them onto someone else.

My husband was leaving for a three-day bike trip that morning, and instead of an encouraging send off for an event he was looking forward to, I mumbled something like, “have fun, stay safe…” and went back to reading my iPad. I wasn’t proud of myself.

As someone who strives to be positive, show gratitude and extend kindness to others, it was clear that I was not having a stellar day. It was probably a good thing that I’d be on my own for the next few days so I could get back on track and in a more positive state of mind.

Sometimes we just need the adult version of a time out to reflect on our feelings. I don’t like to marinate in a grumpy state for too long, and after giving myself a little “poor me” time, I set about busting out of my naval gazing state.

Because life is too short to let a bad mood ruin what could be a perfectly good day.

Steps to banishing the doldrums.

I find the best way to tackle a bad mood is to address it head on. The first step is to identify the cause. The who, the what, and the why.

Why am I feeling this way? Who or what am I upset with? Was it something someone said or did – or maybe something I said or did – that I regret? Am I struggling with a problem that I can’t solve? If so, how can I come to terms with that?

Once I’ve figured out the cause of the problem, I can put together steps to solve it. If it’s something to do with a relationship, I’ll do my best to communicate with that person. If it’s something I need to work on, I’ll put together some doable steps.

In this case, I needed to set realistic goals and timelines to get things done so I wasn’t disappointed in my progress (or lack thereof). And I also asked myself, “what do I really need to do and what do I think I should be doing?”

And most importantly, what can I do right now to feel better?

For me, exercise is the ultimate mood lifter. A brisk walk outside or a challenging workout always improves my state of mind. Endorphins and nature are my happy pills.

Reading a good book also helps distract me from negative thoughts. A recent favorite is “My Friends” by Fredrich Bachman.

Or I listen to a podcast. For uplifting and self-help topics, I like Mel Robbins. For comic relief, I’ve recently discovered, “Fly on the Wall” hosted by Dana Carvey and David Spade.

And sometimes nothing beats a good binge-watch on Netflix. The new series, “Leanne,” had me laughing nonstop.

To share or spare?

Some people prefer to be alone when in a sullen mood, to work through it without subjecting others to their crabby behavior. After all, who wants to be around – or be a “Debbie downer?”

On the other hand, there’s nothing wrong with talking or venting to a trusted friend who can offer understanding and empathy.

And then there are times when being around people is the very best solution to bad mood. In fact, turning the focus away from ourselves, and helping others is a proven mood booster.

We all experience bad moods from time to time – It’s part of being human. But letting negative emotions take over for too long can blind us to the good things in life. We can choose how to react when things get tough, and take positive steps to feel better.

Bad-mood-busting tips from readers:

Bruce Bonds: “Do or say something to another person to make them feel good. It’s amazing how that makes you feel good as well.”

Tera Holm: “I start naming everything that I’m thankful for. When you put on a thankful attitude, it’s hard to stay grumpy.”

Deb Goss: “Talking to or seeing my granddaughters is the best medicine. I also need sunshine on my skin every day. Gardening, watering my flowers, or canning produce from the garden is always a mood lifter.”

Curt Anderson: “In the words of the immortal Jimmy Buffett, “breathe in, breathe out, move on.”

Joyce Kramar: “For me, it’s time in the woods. Trees always make me feel better, and I go no matter the weather.”

Willie Hansen: “I love to cook. Nothing clears my mind and makes me feel happier than fixing a new recipe or planning the evening dinner.”

George Grubb: “I hit the floor and go through a stretching routine. Focus, intent, breathing, release.”

Becky Monson Frasca: “Playing my piano.”

Dan Sparks: “Smile. Close my eyes. Count my blessings and give thanks.”

Cheryl Turner: “A long walk with my dog – lifts both of our moods!”

Lyn Jones: “Good book, old movie, girlfriends, a little bubbly.”

Cathy Murphy: “Happy music, played loud, and even better – played while dancing or cycling.”

Jim Bean: “I’m not in a bad mood very often, but if it happens, my rescue Pitbull Charlie makes me smile.”

Jim McGuire: “Remembering how truly blessed I am with great family, friends, and a wonderful life.”

Cindy Magsamen: “Doing things outside if weather permits. Long walks, working in flower beds. Going for a swim. In bad weather: a good movie and some popcorn.”