Explore the vicious cycle of low mood.
Think about one negative thought that kept coming to mind. For example: “Nothing ever goes right for me.” Then, evaluate that thought by answering the following questions: What does that make you feel? How do your feelings about that thought influence your physical sensations? What effect do these physical sensations have on your behavior? Do this evaluation every time a negative thought arises.
Write a journal.
When you're upset, write it down. Write about what happened before you were aware of the new emotion, and describe your thoughts and behavior. Then, analyze how your behavior influenced your feelings and perspective on the situation.
Discover what you can do to improve your mood.
Make a list of the feelings you'd want to experience more in your daily life. Then, recall the last time you experienced these emotions and why you felt that way. Finally, write down what thoughts and behaviors you should have to experience the selected positive emotions.
Maintain a healthy lifestyle.
Eat healthily, get adequate sleep, exercise, and maintain connections and relationships with other people.

Analyze the causes of your bad mood.

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