What To Do When You’re Having A Bad Day-7 Tactics

How To Tackle Down A Bad Day – 7 Tactics!

A Bad Day

What do you do when you have a bad day?

Wallow in self pity!

No, no, no… We take action! Take action instead and get yourself out of your funk quicker!

I’m going to give you tools to help you through a bad day. We’ve all been there. Whether we actually have something bad happen to us, or we just feel sad for no particular reason.

Bad days are tough already, and I often see people making them worse for themselves.

Sometimes this is me. Like the other day, I had a hard emotional day. I’m not entirely sure why, but I had a difficult day. I was sleepy, lethargic, sad, and my body was sore. You know those days where you just want to curl up in a ball and shut out the world?

That was me.

I had no motivation to work, and no interest in doing things that I know would make me feel better. All day I couldn’t shake this feeling. When my boyfriend came home, I cried in his arms until I felt better. Occasionally, this is what happens to me. This is part of my depression, and I deal with it. I’m also very lucky that I have the most wonderful man that always helps me with this. It’s not easy for anyone, but it’s okay.

Sadness that seems to come from nowhere; I like to think of it as a feeling that another me is feeling. Me from the past, future, or another life is struggling with something difficult and our sole feels it. We share a connection, and I’m helping carry the burden temporarily.

I acknowledge it, talk about it, let it go, and say my three good things.

So what do we do to tackle that funk?

1. Acknowledge that you’re having a rough time.

When you’re having a bad day, acknowledge where the feeling is coming from. Don’t ignore the issues your body and mind are trying to tell you about.

When your body needs nutrients, you feel hungry. If your body needs hydration, you feel thirsty.

The same goes for your mind, but it is not so obvious.

When you feel sad, there is a reason for it. I suggest listening to your mind and giving it what it needs.

2. Take care of your body’s needs. 

Make sure that your bad day isn’t because of a deficiency in food, water, exercise, or medication.

These all contribute to how you’re feeling, so cover the basic needs first!

So drink a glass of water, feed yourself something healthy and delicious, and take your daily vitamin and/or medication where applicable.

I personally like to start with a nice cup of tea or coffee, and go from there.

3. Tell a loved one about it.

Tell a loved one that you’re having a bad day. They are more than likely willing to help, if not happy to help! The people that you surround yourself with care about you, and want to make sure you’re feeling your best.

If they cannot help the situation, the least they can be is a listening ear.

Don’t be afraid to tell people about how you’re feeling.

Now, you also should use your best judgment about the people you’re sharing with. Not everyone in your life is worthy of knowing these feelings. Tell people you trust with your feelings, and will care for you.

4. Meditate.

Meditation can be very helpful in calming the mind, and calming the body.

To recenter yourself and reset your bad day, take a few minutes to focus on your breathing. If you are not familiar with meditation, there are many helpful YouTube videos that will talk you through the process.

I subscribed to mindbodygreen.com, and after subscribing, they sent me a great meditation video to follow along with!

I suggest trying this one out!

They also have an amazing blog about health, wellness, and living greener! I love this blog, so check this one out!

5. Get moving.

“Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” -Elle Woods from Legally Blonde


This quote is slightly off topic, but it relates. Endorphins really do make you happy. It’s an easy and cheap way to boost your mood, and motivate yourself.

Find something you’re good at, or something that you’re interested in! Don’t just head to the treadmill because your friend loves it! If that sounds like torture, it might be!

There is an endless list of activities you can do to get moving, but here are my favorites!

  • Run/Jog/Walk
  • Get outside and hike somewhere
  • Hit up a Yoga studio (or YouTube it, and hold a session in your living room)
  • Play sports or join a league with friends
  • Weightlift! Because it’s fun!
  • Try something new! Maybe a kickboxing class, or a cycling class?

6. Say your three good things.

Say your three good things! For those of you who don’t know, this is magic!

For an in depth description, read my blog post, How To Boost Happiness In One Simple Step.

When you’re having a bad day, tell yourself three things that went your way today. These things can be as simple as eating a healthy meal, or walking the dog. Or maybe you didn’t hit traffic on the way to work, or you talked to your best friend.

Three things that happened in your life today that went your way or made a positive impact.

This works because it reminds you that you have great things going on in your life, even when the world seems like it’s against you.

This works for me! Try it out!

7. Forgive yourself and try again tomorrow.

Know that even if you didn’t accomplish what you wanted, know that you tried your best.

There is no use in beating yourself up over it. This only makes it worse and prolongs the pain!

Make a game plan for tomorrow, and wake up refreshed and ready to tackle down tomorrow! There is absolutely no shame in taking a break and trying again tomorrow.

What you need to take away from today:

  • Acknowledge your feelings
  • Talk it out
  • Forgive yourself and try again tomorrow

What do you do to make yourself feel better?

Do you know anyone who could use these tips? Share it with them!

Share in the comments!



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