Everyone has them. Bad Days. They come around in everyone’s schedule, on a regular basis and always seem to show up at the worst possible time. When you are having one of those bad days, you can’t let it interrupt the important things you need to do that day, but there are some small things you can do to help your bad day be not quite so bad. Here are 13 things to do when you are having a bad day that can make it a little better!
We are not looking to “fix” a bad day. Often the cause of that bad day is something that is unfixable or unavoidable, so there is no point in trying to make it disappear. Getting through a bad day is an accomplishment in itself!
Sometimes, getting through a bad day just takes some intentional actions to help yourself feel just a little better. Doing a few of these activities (or the same activities multiple times) can give you a little positive boost to get you through another hour. Repeat as needed!
13 Things to do When you are having a Bad Day
Take a moment to identify what is causing the bad day
Pause and think through what is causing this to be a bad day. Often just identifying the cause and putting a name to it will make the cause seem a little less scary. Once you have identified the cause, remind yourself all the reasons why it is not that big of a deal, that you are tough enough to face it head-on, and you will make it through the day.
Find some encouragement or repeat affirmation mantras
If you have a positive saying or affirmation, now is the time to bust it out! One of my favorites is the quote below. My track record with surviving bad days is good, so l can take comfort in that. If you need some affirmations or encouragement, check out my phone wallpapers full of positive energy!
Click to download as a free phone wallpaper!
Move
We are channeling Olivia Newton-John here….. Let’s get physical! Do something active for a few moments. It doesn’t have to be an entire workout. Walk outside and pace the sidewalk for a moment, do 10 pushups and 10 jumping jacks in your office, take 2 laps around the building when you walk to get coffee next. Moving gives your body something to do and focus on besides the “thing” causing your bad day. Distractions work great in the short term!
Reach out and talk to one of your favorite people or someone who always makes you feel good
You don’t even need to tell them you are having a bad day. I have a friend I send stupid memes with and it makes me laugh without fail. So when I am having a bad day, I send her something stupid and look forward to seeing what ridiculous thing I get in return. It always makes me feel better. Reaching out to an encouraging friend and letting them know you are having a bad day also is a great option.
Write a gratitude list or journal out your feelings
Sometimes you need to get the thoughts out of your head and onto paper. Make a list of what you are thankful for, and make sure to include that your bad day will be over in less than 24 hours. Another trick is to journal your “worst-case scenarios” of this thing that is causing your bad day and make plans on how to overcome them. Often bad things don’t seem so bad when they are written down on paper.
Hide for 5 minutes and take a break
Yep! Hiding can be a fabulous coping mechanism for a period of time! If you can, take a few minutes and hide. Close your office door, silence your cell phone, go hide in your car. Just find somewhere that is quiet and has no distractions. Once you are there, take a few deep breaths and talk kindly and positively to yourself. Take a moment of rest and quiet to gear yourself up to get back out there.
Watch a video on Youtube or Instagram that encourages you or makes you laugh
There are a ton of videos on Youtube or Instagram that are funny or encouraging. Find one of your favorite creators and watch a video or do a quick search for funny animals, people falling, or whatever makes you do a deep belly laugh. Laughing releases happy chemicals in your brain and things will look better once you take some time to laugh.
Plan something for tonight or tomorrow that you can look forward to
There is one period of 36 hours every month, that contains 4 meetings, 3 of which I dread all month long. This is always a tough two-day period for me. Intentionally, I plan dinner with a friend or a fun activity for the day after this period so I have something fun to anticipate as soon as the last meeting is done. So plan a favorite dinner, splurge on takeout, or see someone you enjoy so you can have something to look forward to at the end of your bad day.
Ask someone else how they are doing and genuinely engage in the conversation
One of the best ways to get out of your own head is to engage in conversation with someone else. This isn’t just a flippant “Hey! How are you” as you pass in the hall. Take a few moments to ask someone you know and care about how they are doing, and then actively listen and engage with their response.
Cancel or move any scheduled event for today that is not critical
Give yourself a little margin in your day. Look at your schedule and see if there are any meetings, events, or activities that you can move, cancel, or delegate to someone else so you have a little breathing room in your schedule.
Look for a few mindful opportunities
Intentionally look for some chances to practice some mindfulness. Find a favorite lotion to mindfully rub on your hands and enjoy the scent. Light a favorite candle. Sip a hot beverage while watching the birds flutter around. Take a few moments, maybe in conjunction with your 5-minute break idea from earlier in the list, and be mindful of the world around you.
Change your location
Changing your location for the day can help to break up a bad day. Maybe you just feel stuck working at the office, consider working at home for the rest of the day, or taking your laptop to work at a coffee shop. Having a different environment with a different vibe can be a quick way to break out of a bad day funk. I work at home full time, but there are times I need to change my location and work out of my designated office. In the summer, the front porch is my favorite alternate location!
Treat yourself in a small way
Intentionally give yourself a small treat that you are excited about and look forward to. These are things like splurging on your favorite takeout dinner, using a favorite bath product for a hot shower, ordering a treat you have been eying online. Having something to look forward to or something that feels like an indulgence can be the best treat at the end of the day.
There you have it! So many ideas of things to do when you are having a bad day that you can personalize for your tastes and preferences. Everyone is unique and will need different things to help them feel better when they are having a bad day. What are your favorite things to do when you are having a bad day? I would love to hear about them in the comments below or over on our Instagram page!
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I absolutely love these suggestions, especiallythe gratitude journal! Identifying exactly what’s triggered your bad day is so important. Thanks so much for sharing!
I am so glad it was helpful and hopefully, it will make your next bad day just a little bit better!
I enjoyed this read! Thank you so much!
Great post! I especially love the part about stopping to analyze what’s causing your day to be bad. Sometimes if you stop and think about it, you realize that the one negative thing is actually not all that bad after all. Gratitude is always a great antidote to a bad day! Thanks so much for sharing!
Yes! Usually, once you identify the monster under the bed, it isn’t quite as scary! Thanks for the comment!
Bad days stink! But we all have them so I love your process of actively knowing ways that you can pull yourself out of it! I especially find that changing my location (going outside for a quick walk) can really help! The exercise, the fresh air, and the sun help bring me out of the funk and go into a more problem solving & repair mindset!
I agree! Bad days stink! I am glad you have found some tried and true methods that help you when you are having a bad day. Thanks for sharing!
I really loved the tips you mentioned on what to do when you’re having a bad day. For me, I often find when I’m having a bad day, I accept it and think the whole day will just stay that way until tomorrow, but I need to realize I have the power of shifting a bad day into a better one! Thanks for that reminder 🙂
Absolutely! Take back that power! You dont have to play down to a bad day, there are things you can do to make it a little better. That is a great way to frame it!
I love the ideas in this post! Many of them I have made a habit in my life(yoga, hiking, gratitude journaling…) They shift my mood every time! I also found that when I build myself up with these uplifting things, I actually have less “bad” days. Thank you for a great article!
Preventing bad days is the best tip I have heard! Thanks for the great idea and I am so glad your habits are helping you have less bad days!
When I am having a bad day, I tend to do something nice to people around me. Send some nice words, maybe hugs, or help a complete stranger. That breaks the bad circle.
Yes! Thinking about someone else gets your mind off the negative thoughts about yourself. Plus you can brighten someone else’s day! Thanks for sharing what works for you!
Thanks for sharing! I liked your all points but this is very nice Plan something for tonight or tomorrow that you can look forward to.
Absolutely! Sometimes it is about “tricking” yourself into having something to look forward to!
Thanks Katie for sharing these things to do when you’re having a bad day. Think they would work on a good day as well. Pinned this post to two boards. Yahoo Kaybee Lives!
Yes! These are small things that would help any day, good bad, or otherwise! Thanks for your kind comment!