The real reason you’re always in a bad mood – from coffee mistakes to your morning routine

“It goes without saying that checking your phone, the news or social media in bed after you wake up is not conducive to a good morning mood.

“Instead of checking your phone first thing, why not start to incorporate mindful practices like stretching or deep breathing to set a positive tone for the day?”

In fact, many studies have shown that just a few minutes of mindfulness can significantly reduce stress levels.

New to mindfulness?

“Try getting started with a free app like Insight Timer, or try out the free trials of other apps like Calm, Ten Percent Happier or Headspace, to see which you vibe with,” adds Alison.

3. It’s your body clock

Although getting little sleep consistently over time will no doubt impact your mood, the timing of your sleep also plays a big part.

Alison says: “Circadian rhythm, our body's internal biological clock, plays a pivotal role in regulating various physiological processes, including sleep-wake cycles and hormone production.

“Maintaining a balanced circadian rhythm is crucial for overall well-being, and disruptions can have notable effects on mood. 

“Research indicates that imbalances in circadian rhythm, often caused by irregular sleep patterns or insufficient sleep, can lead to increased levels of stress, irritability, and a generally negative morning mood.”

Aim to stick to the same sleep and wake times, and ensure you’re winding down properly before bed, to promote a healthy circadian rhythm.

4. It’s your coffee intake

We all know that person who doesn’t feel themselves until they’ve had their morning coffee.

But in all seriousness, if you’re a caffeine addict, it may be disrupting your mood.

Alison says: “If giving up coffee is just too much to fathom, then try having coffee after food, instead of before breakfast. 

“An empty stomach amplifies the effects of caffeine and can lead to more severe caffeine-induced energy spikes and dips. 

“Research suggests that consuming coffee on an empty stomach can lead to increased anxiety and nervousness.”

5. It’s your workplace

A stressful work environment can cast a shadow over your entire day.

Dr Joanna Burrell, clinical psychologist and co-founder at workplace wellbeing provider , says: “Feeling on edge can emerge when you are facing an overwhelming workload, tight deadlines, frequent change or role uncertainty.

“These factors have been highlighted by the Health as Safety Executive as contributing to workplace stress, anxiety and depression. 

“If you’re struggling with work stress, speak to the manager of your HR department about implementing a stress-management plan. 

“This might involve regularly monitoring your workload, setting realistic goals and taking regular short breaks.”

6. It’s your sugar intake

Excessive sugar intake can lead to a rapid spike in blood sugar levels, causing irritability and mood swings.

Alison recommends swapping sugary cereals in the morning for whole-grain options as well as avoiding sugar in tea and coffee.

She says: “Or try a protein-rich breakfast like eggs or even leftover dinner, which I often eat for breakfast as a way to reduce waste and get veggies in at breakfast time.”

For lunch and dinner, opt for protein and whole grain carbs with plenty of colourful vegetables, and swap sugary, processed snacks for fruit, a small handful of nuts or nut butter on oatcakes.

“When you shift away from sugar you will notice a huge difference in your mood and energy levels,” says Alison.

7. It’s your hydration status

When was the last time you had a drink of water or herbal tea? Or, are you getting through the day and night on coffee, fizzy drinks, juices and alcohol?

Alison says that dehydration can lead to increased cortisol levels, making you more susceptible to stress.

She says: “Ensure you're sipping on water throughout the day, especially after waking up. 

“Even mild dehydration can negatively impact mood and cognitive function. A handy trick is to make sure you are drinking enough water is to multiply your body weight in kg by 0.033.

"This will give you the amount of water you need to drink each day in litres.”

Alison adds that coffee, black tea and alcohol are dehydrating, so if you drink any of these you need to add more water to balance them out.

“If you exercise to the point of sweating, or if you are breastfeeding, you need to drink more water again. For the vast majority of people, we need much more water than we think.”

8. It’s your tech time

Always scrolling socials? Get out more for genuine human connection or at least put your phone down while you're supposed to be watching a movie. 

Dr Burrell says: “In the age of constant connectivity, our screens can be both a source of delight and distress. 

“The barrage of notifications, emails and social media updates can contribute to a sense of overwhelm. 

“Creating digital boundaries, taking regular screen breaks and focusing on real-world connections can help restore a sense of balance.”

It’s also important to cull your following of pages that make you feel worse, for example if they trigger you to make comparisons with your own life.

Remember, social media is not real life.

9. You’re lacking purpose

What are your goals? What are you hoping to achieve each day?

Alison says that there’s been research done which suggests that having a designated role, a purpose to fulfil in the morning, can instil a sense of pride and urgency in children.

“This sense of purpose was observed to translate into increased motivation, with children willingly and eagerly completing their morning tasks without parental prompting,” she says. 

“Just like the young line leaders in this study, who moved with a newfound sense of urgency and pride, incorporating a sense of purpose into your day can positively influence your mood, whether it's a designated task, a goal to achieve, or simply setting an intention for the day.”

10. It’s your finances

The ongoing cost-of-living crisis has left many of us feeling stressed, with money issues becoming more prominent.

Dr Burrell says: “Research carried out by the Mental Health Foundation in 2023 found that almost one-third of adults (31 per cent) felt anxious in the previous month due to their financial situation.

“Whether it's mounting bills, unexpected expenses, or financial insecurity, the weight of financial concerns can contribute to feeling on edge. 

“Seeking financial advice, creating a budget and establishing a savings plan are crucial steps to regain a sense of financial control.”

11. It’s your personality

Your unique personality type can play a role in your daily mood.

“For example, if you're a high achiever, the constant pursuit of perfection may leave you perpetually on edge,” says Dr Burrell.

“Embracing your quirks and faults and learning to balance ambition with self-compassion can be a game-changer.

“A 2023 study suggests that individuals who practise self-compassion experience reduced symptoms of stress, anxiety and depression.”

On the flip side, Dr Burrell says that if you're more of an introvert, social interactions might be a source of tension.

“Acknowledging and respecting your need for solitude can help you recharge and face the world with a more relaxed mindset.”Perhaps other people have always commented that you are frosty, take a while to warm up to or are just “always in a bad mood”.

Cut yourself some slack - we’re all different and it doesn’t define your personality.