Some people just always seem to be in a bad mood. No matter the situation, they find something to be upset about.
But is it just their personality, or is there something deeper going on?
Psychology suggests that our daily habits play a huge role in shaping our mood. The way we think, act and react can keep us stuck in negativity—without us even realizing it.
If you know someone who’s constantly irritated or down or if that person is you, it might come down to these daily habits.
1) They focus too much on the negative
Some people seem to find the downside in everything. No matter what happens, they zero in on what went wrong or what could go wrong next.
Psychology suggests that this habit can keep a person stuck in a bad mood. When you’re constantly looking for the negative, your brain starts to expect it—and even seek it out.
Famous psychologist William James once said, “The greatest weapon against stress is our ability to choose one thought over another.” But for those who are always in a bad mood, this choice often leans toward negativity.
Over time, this habit rewires the brain to focus more on problems than solutions, making it harder to feel happy or content.
2) They start the day the wrong way
I used to have a terrible morning routine. The first thing I did when I woke up was check my phone—scrolling through emails, reading the news, and diving straight into social media. Before I even got out of bed, I was already stressed, comparing myself to others, and feeling overwhelmed.
It turns out, that how you start your day has a huge impact on your mood. If the first thing you do is flood your mind with negativity or stress, it sets the tone for the rest of the day.
Psychologist Carl Jung once said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.” Many people don’t even realize that their bad mood starts with small, unconscious habits—like beginning the day in a reactive state instead of a calm one.
Once I changed my mornings—swapping social media for a few deep breaths and a quiet moment—I noticed a big difference in my overall mood. Those who are always grumpy? They often start the day on the wrong foot without even realizing it.
3) They hold onto resentment
Let’s be real—life isn’t fair. People will hurt you, disappoint you, and sometimes never apologize. But holding onto that resentment? That only poisons your own mood.
I’ve been there. I’ve replayed conversations in my head, stewed over things that happened years ago, and convinced myself that I had every right to be angry. And maybe I did. But did it make me feel any better? Not at all.
Sigmund Freud once said, “Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.” That’s exactly what happens when you hold onto resentment—it seeps into your daily life, making you short-tempered, bitter, and constantly on edge.
The truth is, letting go isn’t about excusing what happened. It’s about freeing yourself from the weight of carrying it every single day. Those who are always in a bad mood? More often than not, they’re carrying things they should have put down a long time ago.
4) They surround themselves with negativity
I used to have a friend who complained about everything. No matter what was happening, she found a way to turn it into something negative. At first, I didn’t think much of it—everyone vents sometimes.
But over time, I realized that being around her was draining. Her negativity was contagious, and I found myself feeling worse after every conversation.
Psychologist Jim Rohn famously said, “You are the average of the five people you spend the most time with.” If you’re constantly surrounded by negativity—whether it’s complaining coworkers, toxic relationships, or even the media you consume—it’s only a matter of time before it affects your mood too.
People who are always in a bad mood often don’t realize that their environment is feeding it. If all you hear is negativity, how can you expect to feel anything different?
5) They chase happiness too hard
It sounds strange, but sometimes the people who are always in a bad mood are the ones trying the hardest to be happy. They believe that happiness is something they have to achieve—the perfect job, the right relationship, the next big milestone. But the more they chase it, the more it seems to slip away.
Psychologist Viktor Frankl put it best: “Happiness cannot be pursued; it must ensue.” When you’re constantly looking for happiness in external things, you set yourself up for disappointment. Life never goes exactly as planned, and if your mood depends on everything being perfect, you’ll always find a reason to be upset.
Ironically, the people who seem the happiest aren’t always chasing it. They focus on meaning, gratitude, and being present in the moment—while those who are always in a bad mood are often stuck searching for something just out of reach.
6) They don’t take responsibility for their emotions
We all have bad days. But some people seem to believe that their mood is always someone else’s fault—the rude cashier, the slow driver, their boss, their partner. They blame everything and everyone for how they feel, never stopping to consider that they have control over their reactions.
Famed psychologist Albert Ellis once said, “The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your destiny.”
People who are always in a bad mood often give away that control. Instead of managing their emotions, they let outside circumstances dictate how they feel.
The problem? Life will never stop throwing challenges your way. If you don’t take responsibility for your emotions, you’ll always be at the mercy of whatever happens next.
7) They ignore their own needs
I used to think that constantly pushing myself was a good thing. Skipping breaks, saying yes to everything, putting everyone else’s needs before my own—I thought that’s what being productive and responsible looked like.
But over time, I started feeling drained, irritable, and resentful. It turns out, that when you don’t take care of yourself, your mood suffers.
Psychologist Abraham Maslow, known for his hierarchy of needs, once said, “A musician must make music, an artist must paint, a poet must write if he is to be ultimately at peace with himself.” In other words, we all have fundamental needs—whether it’s rest, creativity, or simply quiet time—and when we ignore them, we start feeling off balance.
Many people who are always in a bad mood don’t realize they’ve been neglecting themselves. They’re running on empty but expecting to feel full. The truth is, taking care of yourself isn’t selfish—it’s necessary.
8) They dwell on the past
Some nights, I’d lie in bed replaying old mistakes, embarrassing moments, or things I wished I had done differently. The more I thought about them, the worse I felt—like I was stuck in a loop of regret and self-blame. And the worst part? No amount of overthinking could change what had already happened.
Psychologist Carl Rogers once said, “The curious paradox is that when I accept myself just as I am, then I can change.” But people who are always in a bad mood often do the opposite—they resist acceptance. They cling to past failures, missed opportunities, or old wounds, letting them define how they feel today.
The truth is, you can’t move forward if you’re always looking backward. At some point, you have to stop punishing yourself for things you can’t change. Otherwise, the past will keep stealing your present.
9) They avoid conflict at all costs
You’d think avoiding conflict would lead to a more peaceful life—but sometimes, it does the opposite. People who refuse to speak up, set boundaries, or address issues often end up bottling everything inside.
And over time, that suppressed frustration turns into resentment, stress, and—you guessed it—a bad mood. Avoiding conflict doesn’t make those unmet needs disappear; it just buries them under forced smiles and silent frustration.
Many people who are always in a bad mood don’t realize that their anger isn’t coming from the world around them—it’s coming from everything they’ve been holding in. Sometimes, speaking up isn’t about creating conflict; it’s about finally giving yourself permission to be heard.
10) They don’t practice gratitude
There was a time when I focused so much on what I didn’t have that I barely noticed what I did. No matter what I achieved, it never felt like enough.
I was always looking at the next thing, comparing myself to others, and feeling like I was falling behind. And honestly? It put me in a terrible mood more often than I’d like to admit.
Psychologist Martin Seligman, one of the founders of positive psychology, once said, “When we take time to notice the things that go right, it means we’re getting a lot of little rewards throughout the day.” But people who are always in a bad mood rarely take that time.
Instead of appreciating what’s good in their life, they focus on what’s missing—turning every day into a reminder of what they don’t have.
I didn’t realize how much this mindset was affecting me until I started making gratitude a habit. It didn’t change my life overnight, but it did shift my focus. And sometimes, that’s all it takes to feel a little lighter.
