Get Over a Bad Day

Bad days happen to the best of us. Whether you had a bad day due to issues with someone at work or school, a disappointing grade or even some bad weather outside, we have all experienced a bad day. But it’s important to get over your bad day and rid yourself of negative feelings so you can wake up in the morning and start fresh.

Steps

Releasing Negative Feelings

1. Find a quiet space, or remove yourself from the negative space. It’s important to give yourself time to process the negative feelings you are experiencing. If you are having a bad day at work, shut the door of your office and turn off the lights to give yourself a quiet space. Or if you’re having a rough day at school, go to a quiet space in the library or outside to a park near campus. Seek out a space that is quiet and isolated so you can process your emotions and release any stress or tension.Try to find a spot with no phones, computers, or co-workers or friends who can interrupt you.
2. Practice a five minute reflection exercise. Once you have found a quiet space where you will not be interrupted, you can do a quick exercise to try to release any negative feelings or thoughts.
   • Close your eyes and sit still for 30 seconds.
   • Focus on your breathing. Take deep inhales and exhales through your nose. Try to slow down your breathing so it is deep and long on each inhale and exhale. Do this for about a minute.
   • Continue to breathing slowly and deeply for two more minutes. Ask yourself three questions: “How is my body feeling? Tense? Painful?” “How am I feeling? Angry? Upset?” “What am I thinking about? All the events that lead to the bad day? Things that could improve my day?”
   • Take another minute to sit and breathe. Open your eyes once the five minutes are over.
3. Accept that today might not be your day. Being in a bad mood while trying to force yourself to cheer up can just make you more upset. So rather than fight your bad day, acknowledge that you are having a hard time so you can then accept it and process it.
4. Try to identify the source of your negative feelings. Reflect on the negative feelings you are experiencing and think about what could have triggered your bad day. Was it stress at work? Anxiety over a test? Frustration towards someone you know? Try to label the source of your bad day in three words or less. For example: “frustration with Lisa” or “stress from clients”.
   • Studies have shown that the simple act of putting our feelings into words can dramatically reduce the effect of those feelings.
   • Sometimes, bad days do not stem from one clear source or reason. So if you are struggling to identify one clear source for your rough time, do not force yourself to come up with an answer. Simply acknowledge that you are upset and then focus on actively trying to process your emotions.
5. Share your feelings with someone you trust. It may be tempting to keep your dark mood to yourself, especially in a busy communal environment like the office or the classroom. But it’s important to avoid keeping your emotions to yourself, especially if you cannot simply excuse yourself from the room or remove yourself from the situation.
   • Turn to your co workers or the people you work closely with and tell them, “Listen guys, for whatever reason, I’m in a sour mood today. I’m not sure why, but it’s nothing you have done. If I react emotionally to you, I apologize in advance.”
   • If you are surrounded by classmates or friends, you can simply explain to them you are not feeling positive today, so you may have a temper or be sensitive to their comments.
   • You could also contact your partner or a close friend to share your bad day and get it off your chest. Be careful about ranting at your partner or friend. Only share the details of your day, your emotions towards the bad events, and then try to move on with the conversation.
6. Put your bad day into perspective. Once you have accepted your bad day and tried to identify the source of your anxiety or stress, think of your bad day in a larger context. Consider how this day will matter tomorrow or next week. Ask yourself:
   • Will this day matter 5 days or 5 years from now?
   • What can I learn from this situation?
   • What small action or step can I take to start turning this day around?
   • Showing gratitude for all that you do have and putting your bad day into perspective can help to reduce your negative thoughts and feelings. Looking at the bad day as a learning opportunity is also a way to put a positive spin on your day.
   • Thinking about the actions you can do to turn your day around also shows you are trying to actively work against your negative feelings and improve your mindset.

Exercising and Eating

1. Go for a run, a jog, or a walk. One of the best ways to get over a bad day is exercise. In fact, studies show that regular exercise can increase your energy level and help you deal with stress. Focusing on an activity that will take your mind off of your bad day will also help you get over any negative feelings you may be having. Work out your body and give your mind a rest.
   • Do at least 30 minutes of cardio, or short 10 minute bursts of exercise.
   • If you can’t make it to the gym, do simple activities like taking the stairs instead of the elevator or going for a walk on your lunch break.
2. Do restorative yoga postures. Exercises that are continuous and rhythmic, like walking, swimming, dancing, and yoga, are good for relaxing your brain and body. These exercises also involve flow like movement, so you are forced to focus on another activity rather than your bad day. Restorative yoga helps your body relax and restore itself. But you don’t have to go to a yoga class to practice yoga. Instead, you can do yoga in your chair at your desk.
   • Lotus position is the traditional seat for meditation and it can be modified so you can practice this pose at your desk. Sit comfortably in your chair, with your neck and spine straight and erect.
   • Cross your legs so you are sitting cross legged in the chair. Place your hands on your thighs, palms up, with your thumbs and first fingers touching. Breath deeply through your nose for 10-15 breaths.
   • Not only will this calm your mind, this pose will also release any stress in your spine from sitting at your desk all day.
   • You can also try a simple relaxing pose to calm your mind. Cross your arms and place them on your desk or a flat surface. Rest your head on your crossed arms and take deep breaths. Close your eyes and hold this position for 10-15 breaths.
3. Go for a healthy food option, rather than comfort food. According to a recent study, when we are having a bad day or are in a bad mood, our desire to eat means we are just as happy with healthy food as we are with comfort food. Though you may head straight for a chocolate bar or a big iced coffee on a bad day, remember that you can also go for healthier options and improve your mood.
   • If you are going to go for chocolate as your comfort food, opt for dark chocolate. Dark chocolate has high levels of phenylalanine. This enzyme has been shown to be good for treating depression and anxiety as it enhances the production of serotonin and dopamine in your brain.
4. Eat foods that are high in Omega-3 fatty acids and vitamin D. For example, salmon and walnuts. These nutrients have been shown to enhance the serotonin levels in your brain, a “feel good” neurotransmitter.
5. Choose carbs that are high in fiber and have a low glycemic content, such as popcorn. We digest food like popcorn slowly, so it provides a fuel source that is nutrient-rich and won’t cause the sugar crash associated with other carbs like cookies and cakes.
6. Go for food high in magnesium, potassium, and vitamin B6, like bananas and apples. Vitamin B6 works to up the serotonin levels in your brain which will lead to energy and hopefully lessen your bad mood or day.

Practicing Self Care

1. Do deep breathing exercises. Breathing exercises can help to reduce your stress level and calm down after a bad day. Sit in a quiet space, with your back straight, and try two breathing exercises:
   • The stimulated breathing exercise: This exercise is good if you are feeling lethargic or exhausted by your day and want to wake up your body.
   • Inhale and exhale quickly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. Don’t be afraid to make noise as you do this exercise.
   • Try for three in-and-out breath cycles per a second. Your diaphragm, which is just below your ribs, should be moving in and out quickly as you breath. Do this exercise for only 15 seconds on your first try. You may feel lightheaded for a minute after you finish the exercise.
   • Continue breathing normally once you finish your first 15 seconds. You can continue practicing, increasing your time by five seconds, until you reach a full minute.
   • The 4-7-8 exercise: This breathing exercise is good for calming down and de-stressing.
   • Place the tip of your tongue against your upper front teeth. Exhale through your mouth, making a whoosh sound. Close your mouth and inhale through your nose to the count of four.
   • Hold your breath for a count of seven. Then, exhale through your mouth, making a whoosh sound, to the count of eight.
   • Inhale again and repeat the cycle three more times for a total of four breaths. Make sure you always inhale quietly through your nose and exhale with a whoosh sound through your mouth.
2. Focus on a creative activity. Several experts link creative expression to overall well being. Being creative allows you to reflect on your experiences, including your bad day, and express these feelings in a unique or interesting way. Your creative activity could be painting or drawing, it could be playing music or dancing, or it could even be something as simple as making a creative meal for dinner.
   • The creative activity does not have to even be something you are necessarily good at. The idea is you will channel your negative feelings into an activity that will allow you to feel good and express your emotions.
3. Distract yourself with something you enjoy. This could be listening to your favorite album in your car with the windows down, or a Youtube video of a cute animal you just can’t stop watching. Sometimes laughter can act as a way to put a bad day into perspective and break your bad mood.
4. Spend time with friends and family. Another way to distract yourself from your negative thoughts is to turn to friends and family for support. Do a fun activity together, like a games night or bowling, go for a drink to blow off some steam, or simply have a friend over for a cup of tea. Spending time with loved ones is a great way to shift your mood and prevent you from focusing on negative thoughts or your bad day.
5. Get a good night's sleep. One of the best ways to recover from a bad day and start the next day with a fresh perspective is 8 hours of quality sleep. Go to bed at your usual time, shut off all electronics in bed, and focus on shutting down your mind so you can rest. You should be well rested and refreshed for the next day, which will hopefully be a better, happier day.

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• Turn a Bad Day Into a Good Day
• End a Bad Day

Sources and Citations

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