10 things you can do if you’re having a bad day
Stop letting the negativity get the best of you. Only you have the power to turn your day back around!
At any given moment, your day can shift from good to bad in a matter of minutes. Whether it’s a rough day at work, a disagreement, or feeling overwhelmed, negativity can easily take over and turn your day upside down. Instead of letting it ruin your entire day, it’s crucial to reclaim a positive mindset for your mental health. You don’t have to wait until tomorrow to start fresh; you can still salvage what’s left of your day and turn it into something positive.
One method I came across involves mentally dividing your day into four parts, or quarters. The idea is to view your day in these segments to boost productivity and manage expectations. If one part of your day doesn’t go as planned, you’ve only lost a quarter, and you still have the chance to turn things around.
To help shift out of a pessimistic mindset, I’ve found a few strategies that always help me get back on track.
Here are 10 things that I can always count on to turn my day back around!
1. Play some good tunes
Music never fails to make me snap back to reality. There is a genre for every mood and feeling that you could ever imagine, but depending on the emotion at hand, allowing yourself to be engrossed by a genre pertaining to that emotion can prolong the negative feelings one is undergoing. Aside from a playlist I created for myself specifically for boosting my serotonin, I like to put my music library on shuffle! I love doing this because it is a music free for all and rather than experience one emotion, I get to ride the wave of many. I don’t know how many times by doing this I have come across songs that I entirely forgot about and got to jam out to! Music is healing in its own way and having fun with it can be both nostalgic and elevating all in one.
2. get some Fresh Air
Take a hike! No seriously, step away and disconnect yourself from the chaos. The fresh air will do you good. Walking can help reduce stress and anxiety, as well as provide many other mental health benefits. My personal favorite is taking a walk early in the morning when it’s still dewy out and the world is still. There is nothing calmer and more peaceful than being in the moment and breathing in the fresh air while the sun is still slowly rising. Many cities and towns also have local trails that offer more scenery if the neighborhood isn’t your cup of tea. Either way, whether it's a morning walk or a brief stroll during a lunch break, incorporating even a small period of time to appreciate the outdoors and all that Mother Nature has to offer is often all it takes to feel refreshed and de-stressed.
3. Grab a drink
Whatever it is that you personally enjoy sipping on, treat yourself! A coffee or delicious cocktail never fail to lift my spirits. When I’m having a bad day and my wife shows up after work with a coffee or Thai boba tea for me in her hand, I feel an instant sense of relief and appreciation. Even treating yourself to a coffee from your favorite café, or dare I say Starbucks is great way to sprinkle a little bit of positivity into your day. Or, after a long day at work, why not go out on the town and grab a drink from a spot you enjoy? Hell, take your partner, invite a friend, or kick it solo, but in a different setting accompanied by something delicious and enjoyable to please your taste buds. An Aperol Spritz on a hot summer day after putting out fires all day at work? Yes please!
4. Do something you enjoy
Hobbies are a great way to destress and pump back some life into you after a rough day. The amount of pastime activities to choose from are endless and subject to where your personal interests lie. The benefits go beyond just reducing stress and bringing you joy, but can also include providing a sense of purpose, building social connections, adopting new perspectives, as well as improving problem solving skills. If you enjoy reading, read! Love to get creative? Draw, paint, build or do whatever it is that allows you to express yourself artistically! Hobbies can even become more than just a pastime if you truly spark a passion of interest. Engaging in something that brings you joy is important to both increasing and maintaining happiness. You never know, maybe you will stumble upon your true calling and make a career out of it!
5. Squeeze in a workout
Working out might not be the most appealing activity in the world, but it is proven that physical activity can reduce stress levels by increasing the production of endorphins to increase a feeling of wellbeing. Speaking for myself, I highly notice a positive difference in my mood and stress levels after a good workout. Do I despise working out? Yes, yes I do, but working out doesn’t have to be miserable. There are a great deal of workout alternatives such as pilates, yoga, dance, boxing, sports, and many more to choose from. Incorporating a workout is not only good for boosting one’s frame of mind, but can positively influence your energy levels, improve sleep quality and brain health, increase self-confidence, promote collagen production improving skin elasticity, reduce the risk of a variety of diseases, as well as many other benefits. Feeling good physically can have a highly beneficial impact on our overall mental health.
6. Eat a delicious dinner
If you enjoy cooking, get down on a meal! My wife and I love to eat good and after a pressing day, a bomb meal is just what the doctor ordered. If making dinner at home is not in the cards, grab something! Go sit down and have a meal, hit up the drive thru, or even DoorDash your dinner, but eat something yummy! In my opinion, food is a love language and supplying your body with a meal of any sort, as long as it hits the spot is all that matters. If I’m having a bad day and crave a cheeseburger, guess what? I’m going to get that cheeseburger and both my belly, and I will be grateful and happier than I was before fulfilling my foodie wish. This is not to be confused with emotional or stress eating, but a simple due diligence to yourself after a stressful day and giving yourself something to look forward to. I’m already currently imagining what’s going to be on the menu for tonight’s dinner and feel the excitement kicking in! Can you tell I love food?
7. Cozy up and turn a movie on
Binge watching movies is one of my favorite things to do! Like music, there are a wide variety of genres to suit your movie preferences. Believe it or not, there are actually benefits associated with watching tv, or whatever it is that you prefer. Above all, it can help one to relax and forget their problems, which can help lower stress and anxiety. Does this make your problems go away? No, but it is a temporary escape from the real world and that is reason enough. Movies can influence you to feel a range of emotions and provide a safe space to express those emotions. Apart from the stress management and escapism, movies and television in general can be both entertaining and amusing. I don’t know about you, but throw in some comfy blankets, pillows, and possibly a bowl of freshly popped popcorn and I’m in my element.
8. Take a few breaths and express gratitude
Sometimes in the heat of the moment, the best thing you can do for yourself is take a breather. If you’re feeling overwhelmed by your emotions, it’s okay to walk away and recollect yourself. While doing so, try implementing gratitude into your self-pep talk. Gratitude is a feeling of thankfulness and appreciation for the good things in your life, no matter how small. Focusing on the good and reminding yourself of the little victories and positives in your life, can be impactful in redirecting your energy and shifting your mindset. Facing difficult and trying situations is unavoidable, but what we can do is change how we react in the face of those challenges. It might seem impossible at first, but anything is possible when you put your mind to it,
9. Take a long hot shower or bath
Quite literally, wash away your troubles. Savor the mom-ent of relaxation with a scolding hot shower after a stressful day. Along with helping to relieve stress, a hot shower can aid relaxation and promote a better night’s sleep, as well as stimulate the release of endorphins to elevate one’s mood. If you prefer, fill up the tub and throw in some bubbles, light some candles, turn the lights down low, and luxuriate in a hot bath. Also, take time after to pamper yourself. This can assist with melting away any tension or anxiety, as well boost one’s self-esteem and confidence. Aromatic scents are capable of triggering happy thoughts and memories and scents like lavender can help one to feel calm. Indulging in self-care has its benefits, but one of the best things that it can certainly do is alter your state of mind and provide you with a sense of fulfillment.
10. Change Your Environment
Sometimes our environments can lack visual appeal and comfort, especially in the work place. A space that is aesthetically pleasing and visually welcoming is more likely to boost one’s mood and productivity due to its psychological impact on how being in that space makes one feel. By rearranging or adding something pleasant like a plant, candle, or decorative object, you can improve the impact that your physical environment has on you and your mood. As someone who frequently rearranges furniture in their home, I can assure you that a small change goes a long way. There is greater motivation and a sense of pride when your space feels good and is a place where you actually want to spend time.
A the end of the day, only you have the power to control the outcome of how your day is going to end. So, why not end it on a positive note? There are always going to be bumps in the road, but that doesn’t stop us from getting to our destination. We all deserve a slice of happiness, and incorporating little things into our day that bring us joy is a great start. The day is always yours for the taking!
What strategies do you use to turn things around when you're having a rough day? I would love to hear your own thoughts!
