How to Get Through a Bad Day

We’ve all experienced bad days. Whether it's a challenging day due to issues with someone at work or school, disappointing grades, or unfavorable weather conditions, we’ve all been there. What’s important is that you find a way to get through that rough day and let go of any negative emotions, so you can wake up feeling refreshed the next morning.

Find a quiet place or isolate yourself from the source of negativity. It’s crucial to allow yourself time to process the negative emotions you’re feeling. If you’re having a rough day at work, you could shut the door to your office and turn off the lights to create a calm space. Or, if you’re dealing with a tough day at school, head to a quiet area in the library or take a stroll in a nearby park. Look for a peaceful and secluded spot where you can focus on managing your feelings and releasing any tension or anxiety. Try to avoid places with phones, computers, colleagues, or friends as they could be distractions.

Engage in a 5-minute reflective exercise. Once you’ve found a quiet spot where you won’t be disturbed, you can perform a quick exercise to release any negative emotions or thoughts.

• Close your eyes and sit still for 30 seconds.
• Focus on your breathing. Breathe deeply through your nose. Try to breathe slowly so that you inhale and exhale in long, deep breaths. Do this for about a minute.
• Continue breathing slowly and deeply for the next 2 minutes. Ask yourself the following questions: “How does my body feel? Tense? In pain?” “How do I feel emotionally? Angry? Sad?” “What am I thinking about? What led to this bad day? What can I do to make my day better?”
• Take another minute to sit and breathe. After the 5 minutes are up, you can open your eyes.

Accept that today may not be your day. Trying to force yourself to be happy when you’re not can make you feel even more frustrated. So instead of battling through a bad day, acknowledging that you’re facing a tough time can help you accept and deal with it.

Try to identify the source of your negative emotions. Look back at the negative feelings you’re experiencing and think about what might have led to your bad day. Is it due to work stress? Anxiety over a test? Disappointment with someone you know? Try to summarize the source of your bad day in three words or fewer. For example: “Sad because Lan” or “Stressed with client.”

• Research has shown that expressing emotions through words can significantly reduce their impact.
• Sometimes, a bad day doesn’t have a clear source. So, if you’re struggling to pinpoint the specific cause of your difficult day, don’t force yourself to find an answer. Simply acknowledge that you’re feeling down and focus on trying to manage your emotions in a positive way.

Share your feelings with someone you trust. It’s easy to get caught up in hiding your negative emotions, especially in busy social environments like the office or classroom. But you should avoid suppressing your feelings, especially if you can’t leave the room or remove yourself from a situation.

• Tell a colleague or someone you frequently work with: “Hey, no matter the reason, I’m just not feeling great today. I don’t know why, but it’s not because of you. I apologize in advance if I react inappropriately.”
• If classmates or friends are around you, you could explain that you’re feeling off today and might become sensitive or upset by their comments.
• You could also reach out to a partner or close friend and share your tough day with them to help relieve some pressure. But be careful not to vent angrily at them. Just talk about your day, the emotions you felt before the bad event, and try to steer the conversation towards something more positive.

Look at your bad day from a broader perspective. Once you’ve accepted the presence of a bad day and tried to identify the source of your anxiety or stress, take a more holistic approach to thinking about your day. Consider how today might impact tomorrow or the week ahead. Ask yourself:

• Will this bad day affect the next 5 days or 5 years?
• What can I learn from this situation?
• Are there any actions or small steps I can take to start changing my bad day?
• Expressing gratitude for what you have and looking at the bad day from a bigger picture can help reduce negative thoughts and emotions. Use this bad day as an opportunity to learn and you’ll likely develop a more positive outlook.
• Thinking about what actions you can take to change what’s happening today can also show that you’re actively working to combat your negative feelings and improve your mindset.

Go for a brisk run, a slow jog, or a walk. One of the best ways to overcome a bad day is by exercising. In fact, research shows that regular physical activity can boost your energy levels and help you manage stress. Focusing on physical activities allows you to stop ruminating over your tough day and helps you overcome any negative emotions you may be feeling. Exercise gives your body a physical break and allows your mind to relax.

• Do at least 30 minutes of cardio (heart-pumping exercise), or spend 10 minutes on quick exercise.
• If you can’t get to the gym, simple activities like taking the stairs instead of the elevator or going for a walk during your lunch break can help.

Practice restorative yoga poses. Continuous, rhythmic exercises like walking, swimming, dancing, and yoga are great for relaxing both your body and mind. These activities involve movement that forces you to focus on the activity at hand, helping you avoid dwelling on your bad day. Restorative yoga helps relax your body and promotes recovery. But you don’t need to attend a yoga class to benefit; you can practice yoga while sitting at your desk.

• The lotus pose is a traditional meditation position that can be adapted to sit at your desk. Sit comfortably, keeping your neck and spine straight.
• Cross your legs so that you're sitting cross-legged in your chair. Place your hands on your thighs with your palms facing up, touching your thumbs and any other finger together. Breathe deeply through your nose for 10-15 breaths.
• This practice not only calms your mind but also releases any tension in your spine from sitting all day.
• You can also try the relaxation pose to soothe your mind. Cross your arms and place your hands on a desk or flat surface. Rest your head on your hands and breathe deeply. Close your eyes and hold this position for 10-15 breaths.

Choose healthier foods instead of comfort foods. A recent study suggests that when we're feeling down or having a bad day, our cravings for food can be satisfied by healthy foods just as much as comfort foods. While you might be tempted to grab a chocolate bar or an iced coffee when facing a tough day, remember that healthier options can lift your mood.

• If chocolate is your comfort food, opt for dark chocolate. Dark chocolate is rich in phenylalanine, an enzyme thought to help treat depression and anxiety by boosting the production of serotonin and dopamine in your brain.

Eat foods rich in Omega-3 fatty acids and vitamin D. For example, salmon and walnuts. These nutrients are believed to increase serotonin levels in the brain, a neurotransmitter associated with 'good feelings.'

Choose high-fiber, low glycemic carbs, like popcorn. We often digest foods like popcorn slowly, providing a nutrient-rich fuel source without causing the blood sugar dips associated with other carbs like cookies or pastries.

Consume foods rich in magnesium, potassium, and vitamin B6, like bananas or apples. Vitamin B6 helps increase serotonin levels in the brain, boosting energy and providing hope, which can help ease your mood or turn around a tough day.

Practice deep breathing. Breathing exercises can reduce stress and help calm you after a rough day. Find a quiet space, sit up straight, and try the following two breathing techniques:

• Stimulation Breathing: This is great when you're feeling sluggish or drained after a tough day and need a boost of energy.
• Inhale and exhale quickly through your nose, keeping your mouth closed but relaxed. Your breaths should be as short as possible, but in equal time. Don’t be afraid to make noise while doing this.
• Complete three cycles of inhaling and exhaling in 1-second intervals. Your diaphragm, just below your rib cage, will rise and fall quickly along with your breath. In your first round, do this for 15 seconds. You might feel light-headed for about a minute afterward.
• Continue breathing normally after the 15 seconds, and gradually increase by 5 seconds until you can perform the full cycle for 1 minute.
• 4-7-8 Breathing: This method is great for calming down and releasing stress.
• Touch the tip of your tongue to the roof of your mouth behind your upper front teeth. Exhale through your mouth, making a whooshing sound. Close your mouth and inhale through your nose for a count of 4.
• Hold your breath for a count of 7, then exhale through your mouth with the whooshing sound for a count of 8.
• Repeat this cycle three times for a total of four breaths. Be sure to make no noise while inhaling through your nose, and make the whooshing sound when exhaling through your mouth.

Focus on creative activities. Many experts have found a link between expressing emotions through creativity and overall well-being. Engaging in creative activities allows you to reflect on your experiences, including a tough day, and express your feelings in a unique or enjoyable way. Creative activities can be painting, playing music, dancing, or even something as simple as cooking a creative dinner.

• Creative activities don’t need to be something you’re skilled at. The idea is to transform your negative emotions into an activity that allows you to feel better and express your feelings.

Distract yourself with something you enjoy. This could be listening to your favorite album in the car with the windows down, or watching a YouTube video about an adorable animal that you just can't stop following. Sometimes, a good laugh can help you gain a better perspective on a bad day and shake off your negative mood.

Spend time with friends and family. Another way to prevent negative thoughts from taking over is by seeking support from your loved ones. Engage in a fun activity together, like a game night, going bowling, grabbing a drink to unwind, or simply inviting friends over for tea. Spending quality time with those you care about is a great way to improve your mood and avoid dwelling on negative thoughts or a rough day.

Get a good night's sleep. One of the best ways to recover after a tough day and start fresh with a brighter outlook is by getting a solid 8 hours of sleep. Stick to your regular bedtime, turn off all electronics in bed, and focus on relaxing to help your body rest. A full night of rest will refresh you and prepare you for the next day, with hope that everything will turn out better and more enjoyable.