The tips below will help you fix the situation that caused your bad mood. Do all three in sequence. If you’re still in a funk, consider making an appointment with a therapist.

Talk to a Problem-Solver

“People often think they should be able to handle problems on their own, and they don’t want to burden others,” says Kase. “But it’s easier to strategize with support.” Discuss things you can do to feel better as well as fix the problem.

Make a List

It should include things that will make you feel better, like sending flowers to your husband, calling Dad’s doctor to discuss his progress, or going to the gym at lunchtime. “Lists force you to structure your concerns and help you move into problem-solving mode,” says Nolen-Hoeksema. Number the items in the order that you want to accomplish them.

Visualize Your Ideal

Take a few minutes to close your eyes and picture what you want in the moment, as if it’s actually happening. This visualization technique is “basically a form of rehearsal,” says Howard. For instance, after you and your sister argue, imagine the two of you having a great time over dinner at your favorite restaurant. The memories of the fight will be replaced by a positive picture of harmony and fun.