What to Do When You Are Having a Bad Day: 7 Tips to Turn Your Day Around

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We all have those days when we’d rather stay in bed. Your alarm didn’t go off, so you’re already late for work. You are about to leave when you trip over a toy on the floor and spill your coffee, so you have to change quickly. Then you miss the train since getting your kids out of the house takes forever. You take the bus and get stuck in traffic. And you realize you left an important paper at home when you get to work.

At this point, all you want to do is sit down and cry.

When the day begins poorly, it is incredibly difficult to remain optimistic. However, some things might help lift your spirits during a bad day.

What Causes Us to Have a “Bad” Day?

Our daily lives are full of micro stressors, so literally anything may ruin your day. For example, we can completely ruin our mood and turn an otherwise normal or even good day into a bad one by engaging in negative self-talk or listening to the comments and criticisms of other people.

Also, there are mornings when you get up feeling down. It might be because of something that happened the day before, something that is about to happen that you are anxious about, or even for no apparent reason at all.

The morning commute to work, bad news from a friend or family member, an expected hard day at work, a flight you must catch, or a fight with your spouse or kids over breakfast can all be frustrating and discouraging.

Although you cannot control these external disturbances, you can control how you respond. For example, choose to focus on the negative aspects of your day, and you will most likely feel frustrated, miserable, and exhausted.

What is a Bad Day, Anyways?

Our emotions dictate our mood, so a bad day is when you have to deal with many negative feelings – when you are overwhelmed by stress, anxiety, sadness, anger, or shame. Negative emotions can spread like wildfire and wash over you like a king tide, ruining your day and affecting your relationships, health, and productivity.

Tips to Turn Things Around When You Are Having a Bad Day

The good news is that there are things you can do when you have a bad day to help you feel better. Here are 7 tips to turn your day around.

1) Move Your Body!

Exercise is the best way to lift a negative mood, so go out and move about! Many studies have shown that exercise can help you relax, ease the symptoms of anxiety and depression, and improve your ability to deal with stress.

Regular workouts boost confidence and help you focus, think, and remember better. Last but not least, exercise can significantly affect your mood by releasing endorphins and making you feel happier and more hopeful.

2) Be Mindful of Your Feelings

It’s essential to be aware of your feelings and permit yourself to stay in the moment, even if you’re feeling bad. Mindfulness can help you accept where you are in life instead of ignoring or suppressing your feelings.

3) Embrace Gratitude

Gratitude does not require much, yet it provides a lot in return. A regular gratitude practice can turn your bad day around and significantly enhance your physical and mental health in the long run.

Taking a few minutes each day to write a gratitude journal, for instance, can enhance your sense of well-being, strengthen your resistance to stress, boost your mood, and reduce the amount of stress you feel.

4) Take Some “Me” Time

Most people don’t have much time for self-care and “me time” because they have to balance long work hours, doctor’s appointments, shopping, child care, and other daily tasks.

But a little “me” time during a busy day can go a long way. Whether reading a good book on your break at work, treating yourself to a spa afternoon, or taking a long shower before bed, taking time off from things bothering you can help turn your day around.

5) Journal & Reflect

Writing about your thoughts and feelings can help you spot negative thoughts, put your bad mood into perspective, and focus on the positive aspects of the day.

6) Spend Time with Your Furry Friends

Research shows that animals can improve our mood and general well-being. The bond you form with your pet can relieve anxiety and depression and make you feel less stressed.

7) Embrace Your Mood for What It Is

Even though it may sound strange, acknowledging that you are having a bad day may help you start feeling better. Because you’ll be able to let go of negative feelings much faster if you can accept and acknowledge them.

Final Thoughts: Bad Days Are Inevitable (But How You Handle Them is Not)

It’s wonderful when our days run smoothly, and everything goes as planned. But this is just not the case. Bad days are inevitable – everyone will, at some point or another, have a day that does not go as planned.

Remember that it’s not always the day; your perception of it makes you feel bad. What seems like a catastrophe might only be a moment that distorts your perspective and ruins your mood.

Nevertheless, even the worst days will pass; what matters is how you choose to deal with them when they do. Make self-care a top priority and consult with your life coach; they can provide you with some strategies to improve your mood and turn your day around.If you find that you are dealing with a string of bad days and it is starting to really have an adverse effect on your well-being, contact me to set up a free empowering conversation.

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