Everyone has bad days from time to time. It’s normal to feel down, stressed, or overwhelmed. Sometimes days start out great, then just make a turn for the worst.  Sometimes it’s as simple as saying you woke up on the wrong side of the bed.  On other days, no matter what you do, unlucky things keep piling up. When we’re having a bad day, it can be hard to shake off the negative feelings and see the bright side of things. However, there are things you can do to help improve your mood and make the most of a bad day. Here are a few things that might help pick you up on a bad day:

  • Deep Breathing   Stop what you are doing.  Sit back, relax, and inhale slowly to the count of seven. Exhale slowly to the count of seven.  Repeat multiple times until you feel better.  Go back to what you were doing, this will help alleviate the negative emotions that you are feeling.  Taking a few minutes to focus on your breath and be present in the moment can be extremely helpful.
  • Connect with others  Reach out to friends or family members and talk about what’s going on.
  • Fresh Air  Go outside for some fresh air.  Take a walk around the block or the office building if you only have a few minutes.  This should help you feel better;
  • Perspective taking  Create a Gratitude list.  This list can consist of anything in your life that you are thankful for.  It doesn’t need to be anything big, just anything that you are grateful or thankful for;
  • Let go of some of your thoughts  Grab your journal and write down what you are feeling in that moment.  Be as blunt as you’d like, your journal is for your eyes only;
  • STOP  Take a break
  • Sense of humor  Acknowledge your bad day, then laugh about it!
  • Get Moving  Exercise can help boost endorphins and improve your mood.
  • Listen to music Music can have a powerful effect on our emotions, so put on some of your favorite songs and let yourself feel the music.
Remember, it’s okay to have bad days, and it’s important to take care of yourself.   You can get out of that funk by trying these suggestions.  They may not work immediately, but are sure to make your next day better!  When you’re having a bad day, it can be difficult to see the light at the end of the tunnel. However, there are things you can do to help improve your mood and make the day feel a little bit better. We can help ourselves through these temporary bad days.  All we need to do is become aware and do something to change it!

Give yourself permission to feel whatever emotions come up, and try not to be too hard on yourself. These suggestions are just a starting point and you might find that other things work better for you. It’s important to find what works best for you in order to lift your mood. Remember to be patient with yourself, and know that things will get better.