Transforming bad moods – From frustration to joy with NLP

Bad moods affect everyone – and that's completely normal. But how can you make the best of a bad day? In this episode of the NLP podcast, Stefan and Marian show you how to intentionally change your mood using practical NLP methods. You'll learn how to regulate negative emotions, realign your focus, and consciously transform the day into joy.

Why bad moods are part of it

There are days when everything just goes wrong: You get up on the wrong side of the bed, someone says something hurtful, or you just feel empty. This is not a psychological problem, but human. Bad mood is not a diagnosis, but a signal – a hint that something in your system needs attention.

Stefan and Marian remind us that emotions are in motion. They come and go when we let them. The crucial point is: You have choices. You can decide how long you stay in a bad state – and you can learn to change it consciously. This is where NLP comes in: with tools that empower you to control your inner state.

State Management – The art of changing your state

Stefan clearly names his favorite method: State Management. It’s about changing your physiology to also change the emotion. "Make your move," he says – so: Move. Dance, go jogging, breathe consciously, go to the sauna, feel your body. As soon as you change your posture, your feeling changes too. Emotions are not just in the head; they reside in the body.

For example, if you are sad or angry, try this: Stand up straight, take a deep breath, smile, even if you don't feel like it. It works. Scientifically, it has long been proven that posture and facial expressions influence your brain. NLP uses this principle to Train awareness and control .

Mini-steps to change – Restarting motivation

Marian adds: "When you feel bad, you usually don't want to do anything – and that's exactly where the opportunity lies." He recommends Mini-steps, making the hurdle so small that you can overcome it. Instead of saying, "I'm going for a run," you say, "I'm just putting on my running shoes." Or: "I'm just getting up for a moment."

Once you're standing, the step to dancing or going for a walk suddenly becomes easy. Small actions bring energy into motion – and energy changes emotion. The brain follows the direction you give it. Movement is therefore the key to breaking through mental inertia. And when you realize you can do it, your trust in your own ability to control grows – one of the core competencies in NLP.

Identity and beliefs as mood drivers

Another key lies on a higher level – the identity level. When you ask yourself: "What kind of person am I?", a whole new lever opens up. Marian shares: "I sit there like a couch potato and think life is stupid. Then I remember: I am an NLP trainer. If I stay lying down now, I am being untrustworthy." And just like that, motivation is there. Because when you come into conflict with your self-image, energy automatically arises to bring you back into alignment.

Stefan also emphasizes how helpful beliefs are. When you tell yourself: "I am a force for good," "I am responsible for my life," or "Every hour of my life counts," you realign your energy. This does not mean being artificially positive – but remembering who you are when you are in your power. NLP works here with Anchors, affirmations, and values work, to promote emotional stability.

Rituals and routines for good mood

Another approach is conscious Rituals. Stefan talks about his method: Even when waking up, he starts the day with power music – previously with a cassette and timer, now automatically with his favorite song. Others meditate, go jogging, or keep a gratitude journal. What matters is not the ritual itself, but the Intention behind it: to actively start the day with positive energy instead of stumbling in passively.

Even small rituals – like the first conscious breath in the morning, a cold shower, or the question "What am I grateful for today?" – have a big impact on mood. They direct your focus before the day directs you. NLP works here with focus control and conscious perception to change emotional patterns.

Questions and reframing – Changing the perspective

Marian emphasizes the power of questions. Instead of asking, "Why do I feel so bad?" ask yourself: "How can I feel better right now?" or "What is the good in the bad?" Such questions redirect your thinking – away from problem focus towards solution and growth. Questions are mental tools that lead your thoughts in new directions.

This Reframing also plays a role here. By framing a situation in a new way, its meaning changes. A problem becomes a test, a setback becomes a lesson. Stefan calls it "the art of dancing in the rain" – not waiting for the sun, but cultivating joy in every situation. This is not sugarcoating, but a conscious shift in perspective.

A strong reframing example from the episode: If you lie awake at night and ponder, ask yourself: "What am I learning from this? How can I act better tomorrow?" Just by asking such questions, the pondering loses its power. NLP uses this technique to loosen rigid thought structures and create new neural connections.

Conclusion: Bad moods as an invitation to change

Bad mood is not an enemy, but feedback. It shows that something needs attention. With NLP, you can learn to see it as An invitation to change . Through body, thoughts, identity, and rituals, you have numerous levers to turn your mood – anytime, without waiting for external circumstances.

When you have a bad mood, try this: Move, breathe, ask yourself good questions, remember who you are. And when you are in a good mood – use it to anchor your positive state. Because that’s how emotional freedom arises: the ability to consciously choose the state that strengthens you.

Closing statement: You can't always choose the day, but you can always choose who you want to be on that day. And therein lies true self-leadership – the heart of NLP.