Tips for Coping with a Bad Day

  1. Be kind to yourself:
    Even though you are having an off day; remind yourself that some things are out your control. Being too hard on yourself will not cause you to have a better day or better outlook.
  2. Treat yourself:
    Do something that genuinely makes you happy that will brighten your day, as treat for yourself. Your treat is just something that is out of the norm, so it could also be simple such as a specialty drink from your local coffee shop or a new book.
  3. Do something small of your own agenda:
    A bad day could be the result of something going wrong at work or symptoms of anxiety or depression, and it may seem like the day will hold no accomplishments. Instead, create a small task that can be easily done, such as organizing a drawer at home or reading a chapter of a book, and complete it. This will help feel like the whole day was not just wasted away but something productive came of it.
  4. Meditate and practice mindfulness:
    Practicing mediation helps to relax the body; after a bad day meditating can help alleviate stress that has built up. Meditation is also a great tool to use throughout the day, not just afterwards. A few minutes of focused breathing can bring you back to feeling calm. It is also helpful to practice being mindful. This means that you are allowing your mind to wander and bringing your mind to the bigger picture rather than focusing on the small details of your day.
  5. Socialize:
    Even though it might not seem like you want human interaction after a bad day, but engaging with your friends and family will help you feel more “alive” and loved. Even phoning a friend for a listening ear is a good way to decompress.
  6. Exercise
    Other than the fact that exercising will help take your mind off your problems, exercise releases “feel good” endorphins. So hitting the gym for a nice workout session or going for a jog, will help you feel better about the day.
  7. Know when to ask someone for help
    For some a bad day can turn ugly quickly, it is important to know when to ask for help. It is also important to know when to ask for help because you have too much to handle at once.
  8. Allow yourself to be upset:
    Without dwelling too much on your bad day, allow yourself to feel upset. It is a natural feeling to be upset, angry, or cry, so allow yourself to feel this way. Avoiding these emotions, long term, will cause more pain or stress.
  9. Write your feelings out:
    It does not have to be perfect, but writing out your feelings and the events that happened during your day, is a simple calming technique. It helps to organize your thoughts
  10. Go to bed early:
    If all else fails to turn your day around, instead of dwelling on your bad day, go to bed early. Getting some extra hours of sleep is beneficial. After a good night’s sleep, things should seem better in the morning.

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