10 Things You Can Do To Get Through A Bad Day

By Dominica


Last Updated: February 9, 2021

No matter what we do in life, there are days when things just don’t go as we’d like. I'm talking about days that will make you feel like the universe is against you, and there is nothing you will do that will feel or seem right.

But guess what?

We all encounter days that don’t bring us much joy. Perhaps you're having one now. If so, I’m truly sorry. I understand the mix of emotions that result from such.  The following are some helpful tips for getting through such days.

1.       Gratitude 

Gratitude is something we may overlook as either being unnecessary or overestimated. This may be because we don't practice the art of being grateful regularly. Tough days may come, but there is always something to be grateful for.

When you are having a bad day, try to look at the bright side of things and remain grateful. Once you begin to count your blessings, no matter how little they are, that subtle feeling of insecurity that creeps in during bad days will gradually find its way out of your mind. Insecurity and gratitude are two opposite faces of the same coin.

2.       Sleep

Having a good sleeping pattern is very important when opting to lead a healthy and happy life. This is because the lack of proper sleep often results in a weary mind. And, it’s tough to get through a bad day with a tired mind.

For instance, let’s say you’re a night oil who is a game freak or loves binge-watching Netflix every night till 3 am. You may find yourself trying to perform on fumes during the day.

Gauge your sleep cycle right now. If you’re lacking restful sleep, start making some changes.  Get to bed at a reasonable hour and aim for 7-9 hours of quality sleep.

3.       Exercise

Exercising is known to release the happy hormones in our body, such as dopamine and serotonin. These are the kind of hormones that may help you out if you are having a bad day. So, whatever exercise you are passionate about doing, be it hiking, biking, running, playing volleyball, or basketball, do it.

Also, staying active through exercise will help you take your mind off the problems of that day. For instance, if you get home from work and your day has been horrible, shake some of those negative vibes off via an exercise regimen. Or, simply dance it out!

4.       Quality Time

When you’re struggling with a bad day, it helps to spend some quality time with yourself.  Take some time to go off and sit in silence.  Turn your attention to your breath, taking a few slow, deep breaths. Give yourself a few minutes to relax and recharge. This has the potential to turn your attitude around, and perhaps the kind of day you are having!

5.       Reach Out

Another universal trick to pulling yourself out of a bad day is to lend a hand and help others. It's human nature that whenever we help another human, we feel a sense of satisfaction and relief from within. So, while having a bad day, try to help those who need assistance and watch how happy you’ll feel from knowing that you are the reason that person is smiling. Plus, having such a feeling will serve as a source of encouragement to never lose hope, even on your worst days.

6.       Food

If your day is not going well, you may be able to find some joy in eating some of your favorite foods. If you love eating Mexican, enjoy fine Mexican food. If heading out to a restaurant brings you joy, make plans with a loved one to go out for lunch or dinner.

Even a latte at a coffee shop may brighten your day.

Just be careful not to “eat your feelings”.  Overeating as an attempt to get through the rough emotions of a bad day can become a bad habit.  and it makes you super excited whenever you see it, you should make one for yourself during a bad day.

7.       Get the Frustration Out

You’ve likely heard of people screaming into their pillow when they are upset. They do this because getting those frustrations out can help them feel a sense of relief.

Having a bad day? Find somewhere where you scream out your emotions. Or, scream into a pillow. You may feel better!

8.       Journal

Sometimes, writing down your frustration in your journal can go a long way in getting those heavy feelings off your chest. If you’re not into penning your thoughts, you can record them on a mobile app if you choose.  Just getting the feelings off your chest can help you feel lighter.

9.       Meditation

Meditation is where we go to get in touch with our inner landscape and drown out the noise of pressures, standards, and bad days. There are many good meditating apps on the Apple and Play store such as Calm, Headspace, etc. Even taking just a few minutes a day to get quiet and go within can be helpful.

10.   Choose Optimism

Choose to be an optimist, doing your best to look for the silver linings on bad days. Sure, what you’re experiencing may indeed be rough, but more than likely, things will work out alright.  It may take time and some action steps on your part, but usually things work out. In fact, most of the things we worry or fret about never even come true.

If you’re having more bad days than you can handle, know that there are professionals that you can go to for help.  There’s no shame in admitting that you need some support.

I hope these tips will help you out the next time you are having a bad day. And, I hope less and less bad days come knocking on your door.

Photo by Keenan Constance from Pexels


4 comments on “10 Things You Can Do To Get Through A Bad Day”

  1. I sing to get through a bad day. The best way to learn how to breath correctly is to take singing lessons. It will get a person through anything difficult. Classical lessons are the best because it teaches the correct way to BREATH.

Leave a Reply

Your email address will not be published.