Feeling like you are having a bad day can result from one significant incident or a series of minor incidents that snowball into lingering feelings of sadness, anxiety, and stress. These emotions can make us feel hopeless, as if things will never get better.
It’s hard to deal with having a bad day ourselves, much less make others understand what we are going through. To someone else, it may even seem like you are overreacting or that your emotions are out of control.
But this is not true. Sometimes we just need to feel bad about life and let ourselves feel upset from having a bad day.
Bad days can sap our positive energy, but that doesn’t mean that we can’t do something to change it.
So, how do we deal with having a bad day?
Is it normal to have a bad day?
Bad days happen to everyone. Life isn’t perfect, and there are often things that are out of our control that we simply have to accept.
Additionally, it’s important to remember that not all bad days have an apparent cause that you can easily lay a finger on. Sometimes it’s deeper than surface or external causes, such as underlying symptoms of anxiety and/or depression.
Anxiety and depression can make a big difference in our emotional mindset. They can make us feel like some days are more challenging to deal with than others because they weigh heavily on our emotional mindset.
However, if you feel you can’t come out from under your bad days or that your mental health is declining quickly because of the amount of stress you are under daily, make sure to reach out to a counselor or therapist for professional help because this can be a sign of deeper underlying issues.
It’s also important to remember that having emotions or getting emotional when dealing with stressful situations in our lives is okay.
It’s okay to cry
Sometimes our emotions just need to come out. It’s all a part of the healing process, and you are not overreacting for crying because you had a bad day.
Society views crying and general upset as a form of weakness, but really, it’s just the body processing its emotions. If you don’t get them out at some point, it can be much worse when trying to deal with them later.
Next time you are feeling down, don’t take it out on yourself if you shed a tear or two. These emotions are related to the healing process. Therefore, try to focus on that thought instead, and don’t pass judgment on yourself for getting some emotions out.
How to get over a bad day and feel better
If you’re looking for ways to resurface from a bad day, a series of bad days, or you are just attempting to deter one before it starts, try some of these tips. They can help you to feel more positive about your days and the stress you may be experiencing.
1. Acknowledge and identify your feelings
It’s okay to get upset or be in a bad disposition if you’re having a bad day. Next time you are feeling this way, try to let yourself feel these emotions without the urge to cheer up yourself or distract yourself from feeling good immediately.
Instead, take a moment to acknowledge what you are feeling by identifying your emotions and where they are coming from.
Are you having a bad day because you didn’t meet a deadline for work? Do you have anxiety over an upcoming event or test? How can you change your approach to these situations so that you can get a better outcome if they happen again?
Acknowledging and attempting to understand these feelings can help reduce the negative effect they have on you. You can also try placing an identifier on your feelings rather than feeling down.
Do you feel sad or disappointed? Are you tired or stressed? Angry or jealous? Sometimes it can be a combination, and that’s okay too. Attempting to identify your feelings fully can help you learn how to address them in the future better.
2. Find something to be grateful for
They say that through struggle, there is always a lesson to be learned. When you are having a bad day, you can try taking some time to think about what you are grateful for.
If you are alive and breathing, that’s something positive to reinforce when you are going through a tough time. You can also think of what you have accomplished in life and everything you can or have done to get to this point. Additionally, you have family and friends who care about you.
There are plenty of positives. You just have to look for them. When we look for things to be grateful for, we often feel better!
3. Ask for help
If your bad day is keeping you from accomplishing your tasks, reach out to someone who can help you. Whether it be a friend or family member, make sure it’s someone you feel comfortable with and who you may confide in.
If they’re willing, you can vent some of your emotions to them. Often, an outside perspective does us a lot of good when we’re too wrapped up in our own head.
A seemingly terrible situation that caused your bad day can be cleared up with some logical thinking from a third-person perspective.
4. Try stress-relieving activities
These activities can include:
- exercising, such as yoga or pilates
- playing a calming video game or board game
- watching a funny movie or television show
- getting a massage
- taking a bath
- eating your favorite meal at your favorite restaurant
- looking at old photos and reliving happy memories
In addition to the activities mentioned above, trying some of the tips below when you are having a bad day can be a positive way to deal with your feelings and make life seem less stressful.
5. Unplug and relax
Sometimes our phones are a significant source of stress.
With so many things to read and catch up on, it can not only take up a big portion of our day trying to be “up to date,” but it can also cause us to feel worse when the media that we take in is not always positive.
If you find that you feel anxious when you’re on your phone, whether it be from reading news updates or texting your friends, remember to take a break.
Put it away and do something that doesn’t require you to look at a screen, like going outside or reading a book. When you unplug and relax you will start to feel much better about yourself.
6. Practice your breathing
Meditation is a great way to practice controlling your breath which, in turn, can help us to calm ourselves down from a bad day and feel good. It’s easy to meditate because it doesn’t require any special equipment.
Meditation can help clear away any negative thoughts that may be lingering from your bad day. You can practice whatever form of mediation you like most:
- Mantra meditation (repeating a calming phrase or word out loud or in your head)
- Guided meditation (picturing a landscape or picture that you find relaxing)
- Mindfulness meditation (placing yourself in the present moment and focusing on how you feel during the act of meditation)
Find a quiet, comfortable place and take a few moments to take deep breaths and focus. Try to let your thoughts pass without placing judgment on them. Using this time to yourself can help you understand your feelings and attitude toward your life circumstances.
7. Write in a journal
Another good way to relieve some of the negative emotions you may feel and to feel much better is to get it all out on the page.
Focus on writing down what you think may be causing you to feel this way. Then, try to write down the things that you are grateful for, despite the rough day you are having.
Express your gratitude for a body and mind that are able to react to the things life throws at us. It’s a great reminder that we forget sometimes. We are alive and breathing, and that is something to be incredibly grateful for.
Try to write down a few of these affirmations whenever you’re feeling sad, as recognizing the better aspects of our lives can be really beneficial to our mental health and well-being.
8. Replan the path to your goals
This can be useful to do in combination with journaling your thoughts.
Rather than staying in your present bad mood and thoughts, you can focus your attention on the future. Think of what you’d like to do, whether it be pertaining to work, school, or yourself and then how you can try to accomplish these goals.
Outlining a clear path to our future accomplishments can be a healthy way to get over a bad mood and remind ourselves of things we can still do when we feel down.
9. Phone a friend
Talking to someone else can make you feel better about your day.
Try calling up a friend or relative who will let you vent, getting everything off your chest can also make it easier to deal with bad days.
If you’re able, maybe go and visit this person or have them visit you. A little interaction with the people we enjoy being around can quickly reverse a bad day and any negative emotions you harbor because of it.
10. Go outside
Sometimes a bit of sunshine and Vitamin D can make us feel better. When you have a bad day, try going for a bike ride, a walk, or just sit outside for a few minutes to soak up some sun rays.
Sunlight can be rejuvenating and it’s been known to help those who suffer from anxiety and depression because it produces serotonin in the brain.
Being in nature can also reduce the release of stress hormones and help with blood pressure. Seeing a little “green” can combat the “blues” you may be feeling.
11. Do something you enjoy
Partake in a hobby or activity that makes you happy. This can be seen as using a positive coping mechanism or activity or pattern of dealing with stress and/or stressful situations.
Seeing a movie, a comedy, or romance can be great because they tend to lift the spirits or go out to eat and enjoy a meal. This can provide you a much needed break from the things that are stressing you out.
You can even spend some time reading or writing, catching up on a few episodes of your favorite show, or going for a drive and listening to your favorite music.
12. Take care of your body
A bad day can cause us to put self-care on the back burner.
But a healthy body leads to a healthy mind, so it’s important to remember that neglecting proper nourishment and exercise will only exacerbate our bad mood.
Try moving your body with your favorite form of exercise, as it’s been known to release happy chemicals within the brain. Swimming, walking, biking, and dancing are great for increasing heart rate and getting your body moving. You can also make it a group outing with friends by going to the gym or playing team sport together.
Additionally, eating balanced meals can further fuel your body and mind to have better days. It’s best to have a diet that consists of recommended protein, carbs, and fats.
Having a bad day can make us feel sad, anxious, and stressed out.
It’s important to know that having a bad day is not abnormal and therefore it is essential to learn how to feel good no matter what comes your way. Bad days happen to everyone, and each person deals with their bad day differently than some.
When you are feeling down, you might want to close yourself off from everyone and sit or wallow within those negative feelings. This will only make a bad day worse and it can also make them appear more frequent and last longer.
Instead, you can try using positive coping mechanisms when your day is going south. You can journal, meditate, or talk to a friend about how you are feeling.
To combat your feelings, you can do something relaxing, such as taking a bath or watching a movie or an episode of your favorite show. Make sure to take care of your body with proper meals and exercise, as well.
Additionally, don’t be afraid to ask for help from a family member, friend, or a professional who can give you an outside perspective.
Although bad days happen to everyone, you can try practicing some of these options the next time you have one, so that you can better understand your feelings and move on from them quicker.