If you know you're in a mood, do your best to act as if you feel calm and content. When you're moody, your brain selects and attends to anything that matches your current mood, meaning that you want to get rid of any negative thoughts and expressions that it can feed off of.So, if you are smiling despite your bad mood, you will respond to yourself (and others will join in) with congruence. If you smile, others will smile back. Further, your mind will mistake your faking it with the body's real smile, summoning happier thoughts and ideas than if you were frowning. For example, if your mood makes you feel too homely to leave the house, put on your favorite shirt and leave as if you have all the confidence in the world. The goal is to engage in behaviors that are inconsistent with your feelings so that you have the momentum for a real change in mood. You are most motivated to change your mood when preparing to enter a new environment, including going from being alone to being with others. If you can go to a different place entirely, think about what you are looking for. Relaxed and well-ordered environments tend to be help. If you are unable to leave where you are, see if there's anything you can re-arrange to make the environment more pleasant, like trash that can be thrown out, or another room you can move to that you find more peaceful. Going from inside to outside has an especially strong impact on mood. If it's possible to take a break from what you're doing and spend some time outside, take it! Natural environments have automatically uplifting qualities. Exercise causes your brain to release endorphins, adrenaline, serotonin and dopamine--all chemicals that act to relieve tension and uplift your mood. While yoga, weight training, and cardiovascular exercise have all been shown to improve emotional states, even a brisk walk can be an effective mood changer. Using breathing techniques are very helpful for both relaxation and increased energy. There are different techniques depending on which of these, relaxation or stamina, you believe you need to improve the mood. These techniques can be learned here. Listening to music intentionally--focusing on the beat and noticing how it makes you feel--is heavily impactful, especially by upbeat music. A good choice of music might be something that you are already familiar with and that's upbeat, so think about what you would play in a party or social environment. Music as a mood-changing tool can also be used to help feel into the negativity of the mood, so it may be worthwhile to indulge your craving for sad music. With either sad or upbeat tunes, make sure that you are aware of how you are being affected without going overboard and wondering whether it's "working yet". Because we are highly affected by those around us, changing the people in your immediate surrounding is just as important as changing your physical environment. After you assess who you need to avoid and who you cannot, try getting in touch with someone whose presence you find comforting and uplifting. You can simply call or text someone, letting them know that you're feeling down and want to check in. Make sure that they know where your mood's status, and that you do not need their help diagnosing it. The best contact in moments of extreme moodiness are brief affirmations and well-wishes that will relax you rather than challenge you to fake happiness in conversation.
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One-sentence summary -- Fake it 'till you make it. Change your environment. Get active. Change your breathing. Listen to music. Contact someone you can trust to lift your mood.

Your instincts are often better at recognizing danger than your rational mind is. If something about a situation seems off, or if you don't have a good feeling about someone, listen to your gut and get to safety as soon as you can. You may feel butterflies in your stomach or hair raising on the back of your neck. Alternatively, you might be hyper-focused or hyper-vigilant when this person is around. It's always better to be too cautious than to get into a dangerous situation. If you don't know how to leave a situation, make up an excuse. Say that you have to let your dog out or pick up your friend whose car broke down. If the other person is acting violent or threatening violence, leave as soon as is safe to do so. You don't need to make excuses and stick around. Violence for self-defense, and to make an arrest as a police officer or when the person clearly did something illegal (especially a felony) is justified. However, violence for anything else is never permissible, and is considered assault, which is illegal. Plus, you shouldn't have to deal with the latter under any circumstances. If you're inside with a potentially violent person, make sure you can get to the door easily. Don't block the door, though. If the person feels trapped, they may be more dangerous to deal with. Get into the habit of noticing where the exits are everywhere you go. If possible, ask a colleague, friend, or family member to stay with you when you deal with someone who might turn violent. The presence of someone else might be enough to keep the violent person calm. If they do decide to use physical force, you'll be safer with backup than without it. For instance, if you are a nurse treating a patient who has a history of violence, it's a good idea to ask one of your colleagues to step into the room with you. . Knowing some self-defense moves could save your life if you're ever attacked. Search the internet for some simple techniques you can practice at home, or sign up for a beginners' self-defense class. Ask a friend to help you practice the techniques you learn. If you know that someone with violent tendencies is frequently around children, make their safety your top priority. If they are your own kids, take them to stay at a safe place, like a family member's house. If they are someone else's, offer to look after them temporarily or help their parent find a place to take them. If you think that any children are in a dangerous or abusive home situation, let the appropriate authorities know immediately. Younger kids can't protect themselves, so they depend on adults to protect them. Don't assume someone else will report a bad situation report it yourself if you know something is wrong. Know what you will do if someone around you becomes violent. Ideally, you should leave the building and call the police. If you are at home and cannot leave, retreat to a safe room and lock the door before calling emergency services. If you live with a partner or children, come up with an emergency plan together. Make sure everyone understands what to do to stay safe in a crisis.
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One-sentence summary --
Trust your gut. Always have access to an exit. Avoid dealing with a violent person alone. Learn basic self-defense Keep children away from the person. Have an emergency plan.