Bad days affect people from all walks of life, regardless of status or career. When experiencing a bad day, you may feel stressed out, frustrated, or just “blah”. You may not know why you’re feeling this way; maybe it’s work, an argument you had with someone, or another situation or problem you’re facing.
Whatever the reason is for you, bad days are normal.
Everybody experiences a bad day every now and then. It can happen to anyone, regardless of age, race, religion, gender, or sexual orientation. We all feel angry, upset, and hopeless at times when something doesn’t go our way or when we’re faced with obstacles. But just because you’re having a bad day doesn’t mean everyone is.
You’re not alone.
Your emotions during a bad day can affect your mood.
Let’s say you had a big argument with your best friend. You might feel angry throughout the day; you might not feel like doing your favorite activities. You may even feel tired from being mad for so long.
These feelings you’re experiencing will continue to feed into each other; you might think that you’ll never feel better about this situation. It’s important to remember that everyone feels this way sometimes. A lot of people feel better after knowing that they aren’t the only ones who feel miserable sometimes.
20 Things You Should Do on a Bad Day
1. Take Deep Breaths
When something upsets you, your breathing tends to become more rapid and shallow. Taking deep breaths can help you calm down. Stop whatever you’re doing and close your eyes. Inhale through your nose for four seconds and exhale through your mouth for six seconds. Try to do this at least five times.
Imagine all of your stress leaving your body with every exhale.
This tells your brain that it’s okay to relax. Your heart rate will decrease, and the physical tension you’re feeling will subside.
Do this anywhere and anytime you feel like you need a minute. It takes less than a minute and can help you feel better.
Read Also: How to Wake Up at 5 AM Sharp (8 Tips)
2. Take a Walk
Step outside. Even if it’s for a couple of minutes, just walk around the block and look at your environment. Listen to the birds chirping and feel the grass beneath your feet. If you live near a park, or if you know any nice nature trails, walk there.
Studies show that being outside and around nature can help decrease stress levels and improve your mood. Walking increases blood flow and releases endorphins (your brain’s happy hormones) 🙂
Enjoy your time walking and clear your mind. Ten minutes of walking can help you forget about the negativity you were feeling earlier and feel fresh.
Read Also: How to Add More Fun and Excitement to Your Life (8 Tips)
3. Drink a Glass of Water
I know what you’re thinking. Please don’t make me drink water. Trust me, though. You should drink water when you’re having a bad day because hydration is very important to your physical and mental health. Dehydration can cause you to feel tired, develop headaches, and even feel angry.
Grab a glass of water, fill it up, and take your time drinking it. Feel the water rush over your tongue and watch it fill your belly.
If plain water bores you, slice up some lemons, cucumbers, or add some mint to enrich the flavor.
Water isn’t just good for you; it’s refreshing and lets you take time to take care of yourself, even if it’s something small.
4. Listen to Music
Music can either uplift your mood or make you feel worse. Play a song that you know will cheer you up or calm you down, depending on what you need. It could be a song that gets you pumped up and ready to go or something soothing that helps you relax.
Turn it up and sing along! Dance if you want to; no one’s here to judge you. Music helps people realize that there will be better days.
Read Also: 20 Fun and Creative Ways to Treat Yourself After a Tough Day
5. Write How You’re Feeling
Take a deep breath and write down how you’re feeling. Grab a notebook or open up a Word document on your computer and let it all out. Write down what’s bothering you, why you feel this way, and how you want things to change.
You may even find some solutions on how to change your situation. Once you release those negative emotions onto paper, you’ll feel as if a weight has been lifted off your shoulders.
6. Watch Something That’ll Make You Laugh
Laughter is the best medicine, they say. So go watch your favorite comedy show, YouTube video, or browse through memes that make you laugh. Laughter will not only improve your mood, but it can decrease the level of stress hormones in your body and increase your immunity.
Sit back, relax, and allow yourself to enjoy the comedy for 10–15 minutes. Who knows, you might start smiling again and remind yourself that there will be happy moments again, even on your worst days.
7. Call or Text a Friend
Reach out to someone you trust and care about. Tell them you’re having a bad day and just need someone to talk to. You can even tell them how you’re feeling if you want to. Talking about your emotions can help you feel better.
Remember that human interaction is the best medicine.
8. Take a Nap
If you’re feeling mentally drained or fatigued, take a quick nap. Find a comfortable spot and set an alarm for 20–30 minutes. Napping is great because you’ll feel re-energized and not too tired afterward.
As you’re falling asleep, tell yourself that you can take a break from everything that’s going on. You’ll feel refreshed and ready to conquer the rest of your day.
9. Be Creative
Do something that lets you be creative! You can doodle, paint, write, or do anything that allows your imagination to run wild. Don’t stress about making something perfect; just have fun with it!
Your creativity will keep your mind occupied and might even bring a smile to your face.
10. Cook or Bake Something
Cooking or baking is a great stress reliever. Make your favorite meal or bake a sweet treat. As you cook, focus on each movement you make. Focus on the ingredient you are measuring or how the food tastes as you chew.
Cooking is therapeutic and allows you to be in the moment. Once your meal is ready, enjoy and indulge in everything you cooked. You can even share it with someone you love 😉
11. Spend Time With Your Pet
If you have a pet, they can help you feel better when you’re having a bad day. Play with them, cuddle up and watch TV with them, or even just sit next to them. They will make you feel loved and know that you aren’t alone.
Pets are hilarious and can cheer you up when you least expect it.
If you don’t own a pet, you can ask a friend if you can hang out with their furry companion or go volunteer at an animal shelter.
12. Clean or Organize
Sometimes everything can feel like it’s piling up on you. When that happens, take ten to fifteen minutes and clean or organize an area of your home. Focus on cleaning and how good it will feel to see everything tidy.
You’ll feel accomplished after seeing the final product, and it will force you to think about something else other than the negative thoughts you’re feeling.
Read Also: Want a Tidy Home? Here Are 10 Smart Decluttering Tips
13. Meditate
Find a 5-minute meditation that will help you relieve stress or practice mindfulness. There are tons of meditations on YouTube that you can choose from. Meditation will allow you to clear your mind of negative thoughts.
Take deep breaths as you listen to the meditation and let everything go that was stressing you.
14. Read a Book
Pick up a book that you know will capture your attention or boost your mood. Reading helps your mind focus on something else other than what’s making you upset.
You can choose to read a novel or even a self-help book. If you don’t feel like reading something big, you can read a children’s book or short stories.
15. Stretch
When you’re stressed out, you may unknowingly tense up your body. Release that tension by stretching! Stretch your neck, shoulders, arms, and legs.
Stretching will allow more blood to flow through your body and release some of that tension you’re feeling.
16. Look Through Old Pictures
Look through old pictures that make you smile. You can look through an actual photo album or scroll through pictures on your phone. Look at pictures of vacations you’ve taken, family reunions, or even pictures of your friends making fools out of themselves.
Reminiscing on good times will help you realize that there will be happy memories in the future as well.
17. Light a Candle or Turn On Some Essential Oils
Sometimes your sense of smell can help you feel better. Light your favorite candle or turn on some essential oils. Not only will your room smell great, but certain smells can help calm you down.
Scents like lavender, vanilla, and eucalyptus are great for relaxation. Take this time to unwind and let the scent fill your body.
18. Practice Gratitude
There’s always something to be grateful for, even on your worst days. Take a piece of paper and write down three things you’re grateful for. They can be as simple as your morning coffee or full sentences.
You can thank your body for keeping you alive another day or even the friendly smile you received from a stranger.
Read Also: 30 Gratitude Prompts to Help You See the Bright Side of Life
19. Put Your Phone Away
Staring at a screen all day can really get you worked up. Let yourself take a break from your phone, computer, and TV. Spend your time away from technology doing something you enjoy that doesn’t require a screen.
You can pick up where you left off reading this article 😉 Learn how to be present in the moment and take a break from social media.
20. Remind Yourself That This Day Will Pass
Always remember that this bad day won’t last forever. Tell yourself that you will get through this. Be patient with yourself during these times of hardship. Acknowledge what you’re doing to make your situation better.
Even if you feel like you’re not doing anything big to change your situation, you are doing better than you think. You’ve survived tough times before, and you always will.
We hope these tips will help you the next time you’re feeling stressed or having a bad day.
Remember it’s okay to have bad days. Take care of yourself! You’ve got this.
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