Having A Bad Day? Let’s Change That!

Let’s face it, bad days happen. 

Maybe your morning coffee spilled, that important meeting went south, or the rain just seems determined to dampen your spirits. 

But before you resign yourself to a day of doom, here are some quick and effective evidence-based practices to turn things around:

• Get Moving:
  Even a short burst of exercise can work wonders. Go for a brisk walk, do some jumping jacks, or dance it out to your favorite song. Physical activity releases endorphins, those feel-good chemicals that can improve your mood and energy levels.

   

• Nature is Your Ally:
  Step outside and soak up some sunshine (vitamin D boost!), breathe in some fresh air, and reconnect with nature. Studies show spending time outdoors can reduce stress and improve overall well-being.

   

• The Power of Gratitude:
  Take a moment to appreciate the good things in your life, big or small. Write down three things you’re grateful for, or share them with a friend or colleague. Gratitude has been shown to increase happiness and boost resilience.

   

• Random Acts of Kindness:
  Doing something kind for someone else can be a powerful way to lift your own spirits. Buy a coffee for the person behind you in line, compliment a stranger’s outfit, or simply hold the door open. Kindness is contagious, and it can create a positive ripple effect.

   

• Laughter is the Best Medicine:
  Watch a funny video, listen to a stand-up routine, or call a friend who always makes you laugh. Laughter can reduce stress hormones, improve mood, and even strengthen your immune system.

Remember, you don’t have to wait for a bad day to try these practices! Incorporating them into your daily routine can help build resilience and equip you to handle whatever life throws your way. 

So, take a deep breath, choose a strategy, and watch your frown turn upside down.

What do I do if I’m having a really bad day?

If you’re having a really bad day, start by giving yourself permission to feel what you’re feeling. Then, take small steps to care for yourself:

• Pause and breathe – Take a few deep breaths to ground yourself.

• Take a break – Step away from stressors, even for just a few minutes.

• Talk to someone – Reach out to a friend, loved one, or therapist.

• Do something kind for yourself – Whether it’s a walk, a nap, or your favorite meal.

• Don’t judge yourself – Bad days happen to everyone. Be gentle with yourself.

Is it normal to have a bad day?

Yes, it’s completely normal. Everyone has off days where things feel harder, emotions run high, or nothing seems to go right. It’s part of being human. The key is not to suppress the feeling but to ride it out and remind yourself that a bad day doesn’t mean a bad life.

How do you say you’re having a bad day?

You can express it honestly and simply:

• “I’m having a rough day today.”

• “Things feel really heavy right now.”

• “I’m not feeling like myself today.”

• “It’s just one of those days—I could use a little grace.”

Being open helps others understand and support you.

How to reset when having a bad day?

To reset your mood or mindset:

• Step away from what’s overwhelming you – Change your environment if possible.

• Move your body – Stretch, take a walk, or do light exercise.

• Practice gratitude – Write down 1–3 small things you’re thankful for.

• Listen to music, laugh, or rest – Anything that lifts your spirit.

• Start fresh – Even mid-day, remind yourself it’s okay to begin again.