How To Change Your Mood In 5 Minutes

Well hello, Gorgeous! Every time you visit TFS (The Fit Switch), I want you to appreciate how beautiful and amazing you are – I want you to feel it, whole-heartedly. So today, I’m starting off with a ‘Well hello, Gorgeous!’ Let’s get the self-love rolling, and dive into making our lives even more fabulous, mkay? That’s right, yessiree, indubitably.

Today, I’m dishing about how to master our emotions, so the next time you’re in a slump regarding anything healthy, you can dropkick it, and find your mojo to get moving, eat well, and dive into your #dreambig goals.

This information has been sourced from, Tony Robbins a.k.a. master life-improver… let’s just say it how it is.

We are emotional beings, and that includes men (haha). Human beings are always in some emotional state/mood.

Let’s talk MOODS – they can work for us, or against us. For example:

  • ‘I feel so blah. I don’t want to workout. I’ll feel better tomorrow, so I’ll wait ’til then.’
  • ‘I feel so motivated. I am excited to kill it in my group fitness class with mah peeps, and then savor my post-workout Chocolate Almond Smoothie Bowl. It will start my productive day most perfectly.’
  • ‘I am so depressed right now, can we just binge on Netflix and popcorn?’
  • ‘I am so excited to get things done today! Look at that to-do list? It’s gunner get smashed, yo!’
  • ‘I feel so confident lately. I have been living true to my priorities, and moving forward a little every day – all the work is so worth it.’
  • ‘I feel like a failure. I always make grand plans and I never follow through. I want to give up.’

Anything sound familiar? Our emotions hold tremendous power over our actions. When we feel good, we’re more apt to do things that are positive for our lives. When we feel lousy, we just want to do anything we can to make ourselves feel better a.s.a.p. – even if it’s not the best choice for our health or our lives.  That’s when we need a 5-minute time-out to break out of a bad mood. (I have a lil cheat-sheet for you later) Today, I’m sharing a tool to help you take the reins of your emotions.

First, recognize your power over your emotions. You can choose how you feel – no one or no thing can make you feel a certain way.

‘Happiness is a choice. And so is anger, frustration, or any other emotion.’

There are three factors that determine what you feel, moment to moment. Tony Robbins and other psychologists calls it the “Emotional Triad”

triad of feeling

1) What You Focus On

‘Whatever you focus on, you feel.’

What you’re focusing on is a decision you’re constantly making. If you’re in a negative emotion, you’re likely focusing on something negative in your life. Our lives are not perfect – if we search for something negative to dwell on, we will absolutely find it. You can consciously choose to focus on something positive.

This is not about burying your head in the sand and avoiding anything negative. Asking yourself, ‘What am I currently focusing on?’ is a poignant question to gain awareness into why you’re currently feeling the way you are. From there, you can make conscious decisions to focus your attention in a better way. You can focus on solutions instead of problems, how you can improve instead of how you messed up, or what you can learn from a situation instead of letting it irritate the heck out of you, and throw you off your game.

2) Your Physiology

‘Motion creates emotion.’

Your body and your emotions are connected. Picture someone experiencing sadness. What do they look and sound like? What are they doing? How are they doing it? You can already imagine that their posture is slumped, shoulders rounded and head down. They are talking and moving slowly and heavily.

Physiology can be divided into 3 parts

  1. Your posture – how you are standing or sitting
  2. Your vocality – how you’re using your voice: the tone, pace, annunciation
  3. Your movement – are you still, or are you moving around?

When you want to change your mood, pay attention to how you’re using your body, and how you’re talking. As you start to identify what’s going on, you will recognize the connection between your physiology and emotions.

Now, start to move differently. If you feel stuck, get moving, literally. If you feel defeated, change it – pull your shoulders back, stand tall, and smile, speak clearly and loud enough for people to easily understand you, stand up for awhile if you’ve been sitting. By changing your physiology to reflect the emotion you desire, you will start to feel that way.

I can’t tell you how many times going for a walk has flipped my mood. I didn’t realize the power that motion carries. If you feel stuck in a certain mood, change how you’re using your body and how you’re speaking.

3) Your Language

This applies to what you’re saying and what you’re thinking.

Your words and language patterns affect how you feel.  If you say, ‘I feel really tired’ or ‘This is such a pain,’ you will  feel tired or that what you’re trying to do is a pain. Wham-bam, thoughts are legit powerhouses! Those particular thoughts don’t put you in an empowering state whatsoever.

When you want to change your mood, become aware of what you’re telling yourself, or the person you’re talking with. Are you asking questions that help you move forward, or questions that leave you stuck or even going backwards? For example, ‘Why does this always happen to me?’ is an extremely disempowering question. Answer: Well, it doesn’t always happen to you, you just believe it does, so now what? It gives you no where to go besides possibly down.

Empowering language helps you move forward in a positive way. Questions like:

  • ‘What can I learn from this?’
  • ‘Why do I feel this way, and what am I willing to do about it right now?’
  • ‘Is this a signal that there something I need to improve or change in my life?’

This type of language helps you use your experiences as an opportunity, leading you to make improvements, instead of dwelling on feeling lousy and stuck with whatever was dealt to you.


I hear ya! Often, I read and learn useful things, but when the time comes to use it, I forget and fall back into old routines. Here is a handy cheat sheet to help implement this information. Personally, I am taping this one to the inside of my cupboard – I’ve actually been wanting it for months.


This week’s optional Fit Dish topic was, ‘Create A Personal Zen Space. Escape The Hustle & Bustle of the Holidays.’ As I thought about it, I realized that sometimes we may not have access to our zen space, so then what? What if we’re at work, someone’s home, or out-and-about? Are we forced to be zen-less? Of course not. We can always turn our focus inward, regardless of where we are, and use a guided ‘time-out’ to escape any craziness, gain awareness, organize the brain, and decide the best action to take (if any at all). Once our mental spaces are clear, we’re much better equipped to handle any environmental chaos. Cheers to grown-up time outs. Holla!

P.S. I totes took one last week, straight up locked myself in a room when I was reaching ‘Mommy Tipping Point,’ and within 5 minutes I identified what I was feeling, why, and came up with a practical solution that got me excited. I was astounded at the power of a structured 5-minute time out. I hope you give it a try. : )

Next Week’s Optional Topic: Happy almost Thanksgiving!attitude of gratitude

Questions for the day

  • What are your best ways to boost your mood?
  • Have you ever given yourself a time-out?
  • How do you gain clarity when your head is a mess?
  • Where is a good place in your home to take a ‘time-out?’

Much love, beautiful friends!

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12 Responses to How To Change Your Mood In 5 Minutes

  1. Ha. This was the perfect post for me to read! Here I am today: ‘I feel so blah.’ I have already worked out but the list of other things I need to get done feels so overwhelming, I just don’t want to do ANYTHING! Attitude adjustment needed? Yes, ma’m! I need a time out.

    Thanks for sharing that handy dandy cheat sheet! #fitfamlove

    • Oh Amy, I get the blahs often, mostly in the afternoon. Whoo! Taking a a little nap and then regaining focus with this 5-minute time out helps me make the most of the rest of the day. When I don’t, I pay for it with energy and outlook. But, I know you’re doing amazing things, so never be hard on yourself. You’re inspiring! #fitfamlove

    • GOooood call, Gigi! I’ve actually been meaning to try a rice free sushi recipe, and that’s the last kick I needed. I can’t wait. Perfect pick me up! lol.

  2. Love this!
    I try to shift the focus when I know I am feeling the blues, or soak up some sunshine 🙂 Sun in the winter is crisp and refreshing.
    And never make big decisions when the blues are getting to ya!

    • What a great tip! Getting outside can make such a difference with mood – thanks for the reminder!!! And amen to never making decisions when you’re feelsy bluesy…I def make my best decisions in the morning and after a workout, so I try to get the most important things done during those times. Great to hear from you, Karen! Xx

  3. Love this, Jess. I’m so with you. The language point is a big one for me. I definitely can tell a difference when I’m telling myself awesome things 🙂

    • Jen, it’s the truth. My thoughts can spiral up or down, and when they’re spiraling down, that’s when I know I need a time-out…kind of like in a basketball game, and the team’s momentum is lost or going BAAAack. Take care, friend. : )

    • Matilda, I LOVE that! Music truly is a powerful mood changer! I love when I am not even in the mood to exercise, but I start listening to my playlist, and my focus and mojo picks up. Cheers to great tunes! I def need to listen to more music in the afternoon, just for this reason! haha

  4. I love this! I’m on a nutrition rotation right now and the dietitian I’m working with is amazingggg at celebrating small victories with her patients and helping them to realize how far they’ve come! :] I’m hoping I’ll be able to incorporate that into my future practice! <3

    • I absolutely love the example of the dietitian you’re working with. I completely agree with her method! Often we’re so focused on a big goal, that when we fall short on the way there, we get pessimistic. We need to celebrate all the progress, not just getting to the end. THanks for sharing that! Your future practice is no doubt going to be top notch amazing. #fitfamlove

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