The document discusses how to manage and improve moods, especially during adolescence when mood swings are common due to hormonal and emotional changes. It outlines causes of negative moods, such as guilt and low self-esteem, and suggests coping strategies including distraction techniques, social interactions, and physical activities. Ultimately, it emphasizes that understanding one's emotions and actively working to enhance them can lead to greater success and wellbeing.

1. Pratima Nayak

2. You can improve your mood
You can push your mood swing in positive
direction

5. You know sometimes when you are in a really bad
mood and you are not sure why?

6. We know sometimes whenwe are in a
really bad mood and we are not sure
why?
But we feel
• not doing anything
• Crying
•Lying on the bedfor a long time

7. Bad moods not only ruin your day, they can
potentially ruin your life.
A bad mood could be described as restless, dull,
boredom, blah, dull, listless, melancholy or being
just plain sad with no real explanation.

8. Sometimes we feel at the mercy of our moods —but
moods aren't things that just happen to us.
We can influence andchange them.
What is a mood?

9. A mood is an emotional state.
Moods differ from emotions, feelings .
Moods are typically described as having either a
positive or negative valence.
People usually speak of being in a good mood or a
bad mood.

10. As a child grows, swift andraging emotions are common
andeven expected.
A young childentering adolescence andthe teenage years
experiences moodchanges andsometimes exhibit
irrational behaviour.

11. Why teens?
Dealingwith constant change and pressure is part of the
answer. Getting good grades or wanting to be better in sports
or other activities can be a concern for many teens. It might feel
as though there just isn't enough time to do everything.

12. Why teens?
Being a teen means struggling withidentityand self-image. Being
accepted by friends feelsextremely important.Teens alsomay
notice, for the first time, a sense of distance fromparents and
family. You may feel youwant to be on your own and make
your own decisions, but it can also seemoverwhelming and
even a bit lonely at times.

13. Biology behind mood swings:
When puberty begins, the body startsproducingsex hormones. These
hormones—estrogen and progesterone in girls and testosterone
in guys— cause physical changesin the body. But in some people,
they also seemto cause emotional changes— the ups and downs
that sometimes feel out of control.
Understanding that almost everyone goesthrough mood swings
during their teen years might make themeasierto handle.

14. Why shouldwe care for mood?
W e want success in life.
Mathematicsof Success can be definedas :
Mood + Mindset = Success
Moods are the emotionswe feel.
A mindset is the thoughtsandideas .
Our thoughts can influence our mood. Both mood and mindset go
hand to hand for success.
Our skill of Emotional intelligence can control the mind sets.

15. What can be done?
Our skill of Emotional intelligence can control our moods as well as
the mind sets.
We must understandthe causes of mood swing how does it affect
our dailyactivities and how can we improve our moods.

16. To improve your mood we must know what are
causing it.
1. Guilt
2. Small rejections
3. Outstanding tasks
4. Brooding
5. Having a low self-esteemday
6. Fearing failure
7. Feeling disconnected
8. Getting caught up in small annoyances

17. 1. Guilt
Sometimes youforget your friend’s birthday or lie to your
parents for some reason or other. But youare feelingbad
because you knowyou have done something bador wrong.
Your moodgoes in negative direction
take a fewminutesto senda cute and, e-card, or small gift.
Apologize to your parentsor senda funnyapologycard

18. You hadsent a friend request to somebody on Face book.
He/she rejectedyour request saying, “ You are a looser. Who is
going to have friendship with you?”
This made your mood bad.
Small rejections
Talk to friends you trust. Friends can help you
and you mayrealize that you're not alone in
such type of feelings.

19. Outstanding tasks
You mood is bad when you hada pile of homework but
realizedthat you're not in the position to finish in time.
You don’t have to complete every outstanding task to
improve your mood. Just making a plan for tackling
tasks is sufficient to eliminate the mental nagging
and improve your mood.

20. Brooding :is very dangerous
brooding involves replaying the same scenes in your mind and
reliving the emotional distress you felt at the time.
The more time you spend thinking about distressing events the more
negative and pessimistic your outlook can become.
Negative outlooks and mindsets, coupled withfeelings of passivity and
helplessnessarestrongly associated withchronical badmood and
developsto clinical depression.

21. Brooding:
 Youmight replay the time your teacher insultedyou in the
class makingyou feel angry and embarrassed
•you might replay the conversation you had withyourgirl
friend they day they broke up with youand how it broke your
heart
• you might replay the argument you had with yourbest friends
that made you feel rejected and betrayed.

22. What should you do?
Use distraction techniques to reduce the intensityand frequency.
Even a two-minute distraction is sufficient to disrupt the
distressing thought and restore your mood.
• Do a crossword
• Play Candy Crush
• Solve a Sudoku
• Createsome thing
Get involvedin some sort of project, like starting a journal or
diary, writing poems or articles.

23. Having a low self-esteemday
Psychologists Roy Baumeister believes a bad moodoriginates
due to ego depletion. He suggests when people use up their
willpowerto avoid temptation and they drain cognitive
resources. it drains your brain and makes youirritated.
The harder you push your mind to avoidsomething, the more
likely you are to get irritated.

24. When your self-esteemis low:
When your self-esteemis in a slump, do somethingto make you
feel good about yourself. Work out and release some
endorphins;
wear something you feel good in;
plan something you’ll look forward to doing;
 call someone whotruly appreciates you
 Listen to yourfavourite music.

25. We do worry about
• an upcomingpresentation of project
• a sports match or
• an important examination
for days or even weeks beforehand.
Fearing failure

26. To get out of that fixation
focus on things that are within your control:
Take support fromparents and friends who are encouraging you.
Make a detailed study schedule which can help reduce fear of
failure .
Think positive
What should you do?

27. We can get so caught up in life we neglect our emotional and
social needs and begin to feel disconnected fromthe people
around us.
Feeling disconnected

28. What should you do?
• give a call to your loved one.
• Take a break
• Play withyour pet.
• Visit your relatives or friends
Studies have also found that even brief social interactions with
acquaintances can improve mood.

29. Getting caught up in small annoyances
As we grow about our busy lives, small
annoyances—accuses, pressure and expectation
from parents and teachers —can become
exaggerated and ruin our mood.

30. What should you do?
To balance your mood further, do a quick gratitudeexercise:
Make a list of 5 things you’re grateful for that really matter
your parents are caring,
you have goodfriends who care
…..
…..
etc.

31. Develop your Life Skills:
(Emotional ,Social andThinking skills)
•Decision making
•Problemsolving
•Communication
•Creativity
•Coping with emotions

32. Steps for solving problem or improving
your mood
Step 1: Identify your mood
Step 2: Accept what you feel.
Step 3: Identify the moodthat is best

33. Following actions can help you to Get Out of an Unhelpful
Mood

34. Think about something or someone you are thankful
for.

35. Stop the bad feelings by remembering those in your
life who care about you or who have done nice things
for you.

36. Do something nice.
Think of someone you can help. It's hardto be in a bad mood
when you're helpingsomeone.

37. Listen to some of your favourite upbeat and
uplifting music.

38. Realize that you are not alone.
Nearly every teen has moodchanges to some degree.
Talk to a friendabout your moods. You might be
surprisedto findthat others are going through the same
moodswings as you.

39. Talk to somebody.
If a friendor parent is not immediately available, talk to
teachers andcounselors.
Don't keep your feelings to yourself. They can help you.

40. Get some exercises.
Get outside if you can. Go for a walk, ride your bike, play
tennis, or another favorite sport, or just take a deep
breath andenjoy the fresh air.

41. Some common exercises people do for improving
mood
• Walking
• running
• Dancing
• Swimming
• Playing sports
• Cycling

42. Get enough rest and sleep.
Tiredness can leadto gloomandirritability, andit
greatly decreases our ability to cope with our moods.

43. Just let it all out.
Yes, cry! Sometimes, a goodcry just makes you feel
better.
Push your moodswing to positive direction
All the best!!!

44. “The happiness of your life depends upon the quality of
your thoughts.”
– Marcus Aurelius
Push your moodswing to positive direction

45. • References:
• http://kidshealth.org/en/teens/bad-mood.html
• https://www.empoweringparents.com/
Pratima Nayak, Teacher & Counselor, Kendriya Vidyalaya
Sangathan,India Email: pratima@gmail.com