Every single one of us will bump up against a bad day here and there.
Maybe you got up on the wrong side of the bed and can shake it off once you get into your routine.
Maybe it’s from a harsh encounter with someone at work, an ill-worded text that sets you off, or just feeling like not one single thing has gone your way.
Maybe you’ll carry it with you all day as an annoying low hum in the background.
We ALL have those days. And sometimes, that’s all that it is – a stinky day you can get through and move past. It’s okay to have a crummy day, moan and groan about it, and let it pass on its own.
But bad days can also point to something bigger you may be carrying around, and it’s important to reflect on why you keep having similar experiences.
Either way, the next time your day just takes a turn for the worse, there a handful of things that can help…
10 Helpful Things That Can Get You Through a Bad Day
1. Gratitude
Gratitude is something we may overlook as either being unnecessary or overestimated.
This may be because we don’t practice the art of being grateful regularly. Tough days may come, but there is always something to be grateful for.
When you are having a bad day, try to look at the bright side of things and remain grateful. Once you begin to count your blessings, no matter how little they are, that subtle feeling of insecurity that creeps in during bad days will gradually find its way out of your mind.
Insecurity and gratitude are opposite faces of the same coin.
2. Sleep
Having a good sleeping pattern is very important when opting to lead a healthy and happy life.
This is because the lack of proper sleep often results in a weary mind. And, it’s tough to get through a bad day with a tired mind.
For instance, let’s say you’re a night owl who is a game freak or loves binge-watching Netflix every night till 3 am. You may find yourself trying to perform on fumes during the day.
Gauge your sleep cycle right now. If you’re lacking restful sleep, start making some changes. Take small steps to work toward getting to bed at a reasonable hour and aim for 7-9 hours of quality sleep.
3. Exercise
Exercising is known to release the happy hormones in our body, such as dopamine and serotonin.
These are the kind of hormones that may help you out if you’re having a bad day. So, whatever exercise you are passionate about doing, be it hiking, biking, swimming, pickleball, playing volleyball, or skating, do it.
Also, staying active through exercise will help you ease your mind from the problems of that day. For instance, if you get home from work and your day has been horrible, shake some of those negative vibes off by moving your body. Or, put on some music that never fails to boost your mood and dance!
4. Quality time
When you’re struggling with a bad day, it helps to spend some quality time with yourself.
Take some time to go off and sit in silence. Turn your attention to your breath, taking a few slow, deep breaths. Give yourself a few minutes to relax and recharge. This has the potential to turn your attitude around, and perhaps the kind of day you are having!
5. Reach out
Another universal trick to pulling yourself out of a bad day is to lend a hand and help others.
It’s human nature that whenever we help someone out, we feel a sense of satisfaction and relief from within. So, while having a bad day, try to help those who need assistance and watch how happy you’ll feel from knowing that you are the reason that person is smiling.
Plus, having such a feeling will serve as a source of encouragement to never lose hope, even on your worst days.
6. Food
If your day is not going well, you may be able to find some joy in eating some of your favorite foods.
If you love eating Mexican, grab some enchiladas. If heading out to a restaurant brings you joy, make plans with a loved one to go out for lunch or dinner.
Even a latte at a coffee shop may brighten your day.
Just be careful not to “eat your feelings”. Overeating as an attempt to get through the rough emotions of a bad day can become a bad habit. But, if it makes you super excited whenever you see it, you should absolutely treat yourself during a bad day.
7. Get the frustration out
You’ve likely heard of people screaming into their pillow when they are upset.
They do this because getting those frustrations out can help them feel a sense of relief.
Having a bad day? Find somewhere where you scream out your emotions. Or, scream into a pillow. You may feel better!
8. Journal
Sometimes, writing down your frustration in your journal can go a long way in getting those heavy feelings off your chest.
If you’re not into penning your thoughts, have a chat into your phone’s voice recorder. Just getting the feelings off your chest can help you feel lighter.
9. Meditation
Meditation is where we go to get in touch with our inner landscape and drown out the noise of pressures, standards, and bad days.
There are many good meditating apps on the Apple and Play store such as Calm, Headspace, etc. Even taking just a few minutes a day to get quiet and go within can be helpful.
You can also head to our YouTube channel and try one of our soothing guided meditations right now:
10. Choose optimism
Choose to be an optimist, doing your best to look for the silver linings on bad days.
Sure, what you’re experiencing may indeed be rough, but more than likely, things will work out alright. It may take time and some action steps on your part, but trusting that you can figure it out can help. In fact, most of the things we worry or fret about never even come true.
This is not to say that you need to push your feelings aside and opt for a smile. If you’re not feeling optimistic, sit with your feelings. Sometimes, it’s heavier than just having a bad day – and you don’t need to feel like you have to shove that away to be happy.
Listen to your body, your emotions and your mind when it’s telling you it’s something deeper or harder. If you’re having more bad days than you can handle, know that there are professionals that you can go to for help, like your doctor, a counsellor or therapist.
There’s no shame in admitting that you need some support.
I hope these tips will help you out the next time you are having a bad day. And, I hope less and less bad days come knocking on your door.
Updated from Jan 23, 2023
Photo by Min An
