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How to Make a Bad Day Better

Updated on September 10, 2012

Get Through the Tough Days

Everybody's had one of those days. You didn’t get that job the you were perfect for, you get in a fight with your spouse,or your car breaks down. There are a million things that can ruin someone’s day, and let's be honest, they happen a lot. You spend your whole day with a ball of anxiety that makes it hard to concentrate and you find yourself snapping at people or just plain impatient with everything.

My most recent ‘bad day’ came when I finally got the copy of the book I recently wrote. I had been waiting weeks only to have it arrive with several mistakes. I could feel my stomach turn and the whole day I thought about all the hard work it was going to take to get it corrected. I really hate running in circles. My anxiety was making it hard for me to be around, I was impatient with my family, and just plain miserable, over something that I could not control. Most of the time that's what causes a bad day, something we CANNOT control. It makes no sense to let a whole day be completely ruined by something we have no control over and something we cannot immediately fix. We make mountains out of mole hills and we worry about a million ‘what ifs’, its humane nature and we will probably do it for the rest of our existence. However, there are ways to mellow out and to salvage a day that has been tainted with anxiety and they aren’t hard habits, they just need practice. So if you are having ‘one of those days’ try to turn it around with some of these tips.

1 Get some vitamin D. Vitamin D has an amazing affect on our bodies and our moods. If possible, get outside in the sunshine for a bit. Soak up some of those rays and breath in the fresh air.

2 Turn off your phone, tv, and computer, and listen to some soothing music. You may not have enough time to do this for long, but if you can put on some soothing music for 10 minutes and just clear your mind, you'll find yourself losing some of that anxiety.

3 Vent. Write it out or talk it out, get those frustrations out of your system.If you decide to call up someone to talk it out make sure they are willing to listen, if they just tune you out or act as though your problem is minor, it may make it worse. So write in your journal or call up a compassionate friend, sometimes that's all it takes to turn the day around.


4 Eat healthy and drink lots of water. I crave junk-food when I am having a bad day, but in the end it makes me feel worse, so try and make yourself eat healthy and drink plenty of water. I try to tell myself I am cleansing my body and mind of my problems by eating less processed food and staying away from too much sugar. The one exception I have to this rule is a piece of chocolate. Chocolate is sometimes just what you need, just enough to raise your serotonin level and make you smile.

5 Breathe. When things get crazy and your anxiety gets high your breathing becomes more rapid, which can make your heartbeat faster. Take a deep breath and count to 10, I know you have probably heard this before, but it really works.


6 Stop and smell the roses. There is something about flowers that really do cheer people up. That’s why it is the number one gift that is delivered to loved ones, it is meant to make you smile and it really works. Find some flowers, breath in their sweet smell, and remember life isn’t all that bad.

7 Write down 10 things you are grateful for. This may be the hardest step and you might read this and think ‘yeah right I’ve heard that before’ and skip over it. Do not skip this. It really is something you want to try. It works and even if you don’t think it does, as you are writing down the things you are grateful for, it will remind you of a reason to smile.

8 Fake it. Smile, even though I know you don’t want to, make yourself smile and pretend that everything is okay. Happiness is a habit, not a circumstance.

9 Remember that the feeling is temporary. Every time I get stressed out or upset I think that the feeling is going to last forever, that I will never get out of my funk. That is never the case, so try and remind yourself that it won’t last, that tomorrow is a new day.

It happens to all of us

Most of the time I just want to crawl back in bed when I have bad days. However, life goes on and usually crawling back into bed isn’t an option, so learning to create new habits to deal with the rough times has helped me. Life doesn’t come with an instruction manual on how to deal with these type of days, but this works. Smile, be grateful, vent, and get some vitamin D and your day will get better!


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    • nonny125 profile image

      nonny125 6 years ago from New York

      i use styles 8. and 9.

    • pakpub profile image

      pakpub 7 years ago from Ohio

      I like your writing style. Thanks for sharing.

    • Mandeeadair profile image

      Mandeeadair 7 years ago from California

      Thank you! and Thanks for reading :)!

    • Moon Willow Lake profile image

      Moon Willow Lake 7 years ago

      Attitude is everything!

    • Rhonda Waits profile image

      Rhonda Musch 7 years ago from The Emerald Coast

      Great advice.