11 Helpful Things To Do When You’re Having Bad Day

Having a bad day can make us feel stuck. We all have those days where we feel like the world is crashing down on us and everything feels so out of control. It can feel tough getting through a day like this but that doesn’t mean we can’t get through it! The good thing is, there are ways to get overcome having a bad day.

The first thing you need to understand about having a bad day, is why this happens. When you understand this, the next time you have a bad day, you’ll know exactly what you’re doing to trigger yourself. More importantly, you’ll know how to fix it and turn a bad day into a good one!

Sometimes when we’re having a bad day, it’s caused by the little things we do. Often we don’t realise it, because we aren’t aware of our actions. Those small actions of just staying in one position in front of the TV all day, can really affect your mood. Your body is not meant to be stuck in one place all day. The next time you have a bad day, keep this basic rule of thumb in mind.

Your body is made to move. The next time you feel stuck, notice what it is you’re doing. Be aware of what you’re thinking too, because your thoughts control your actions! If you want to learn more about this I highly suggest you check out my Master Your Mindset Course!

11 Helpful Things To Do When You're Having A Bad Day
11 Helpful Things To Do When You’re Having A Bad Day

1. Just Get Out Of Bed

Get out of bed and make your bed first thing in the morning. This will help you feel a little more put together and help you to simply ‘start’ your day, which is the most important thing when you’re having a bad one. Most times we know it’s gonna be a bad day first thing when we wake up. So often once we have this feeling we just want to stay in bed and not get up because we feel like the feeling won’t get any better, when it’s the exactly opposite!

2. Get In The Shower

When you’re having a bad day, it can often feel tempting to stay stuck in your pj’s all day. However, you’re only doing yourself a disservice here, because come midday, I can guarantee you, you’re gonna feel really crappy! As soon as you’re out of bed, force yourself to go brush your teeth and take a shower. (Oh yeah, and if you’re walking around with super greasy hair, wash it!) Taking a shower is scientifically proven to boost your mood and make your feel good about yourself. That’s an easy point right there, so take it!

3. Tidy Up Your Space

Now this doesn’t mean you have to do a deep clean. When you’re having a bad, you need to take things easy, so just tidy up your space. If you think doing a deep clean will help, then go ahead! Do what works for you. Sometimes when the space around you feels cluttered, your mind feels cluttered too. Appearance and cleanliness matters to your mind, so get things put in order. Put away things that are laying around your room and are out of place. Give your space a quick clean or even your home. A simple sweep around will do! You don’t have to go crazy when you’re having a bad day.

4. Be Aware Of What You’re Eating

It’s really easy to crave comfort food when you’re having a bad day but it’s not the best option. Especially on days like this when your body is probably trying to communicate with you. You see, your gut is responsible for almost 90% of your serotonin levels, aka your happy juice. Therefore, you need to be aware of what you’re putting into your body. When you’re constantly eating lots of sugar, carbs, processed foods, etc. this affects your gut, and as a result your mood! So, when you’re having a bad day try to be aware of this, and consume more organic, wholesome foods instead. Oh, and drink lots of water!

5. Change The Conversation In Your Mind

Sometimes it’s best not to fight the feelings you have and instead try to analyse them and find out why you’re feeling them. When you have ‘bad’ feelings, it indicates that the thoughts you’re thinking aren’t so great either. Therefore, when this happens you need to realize that you are always in control of your thoughts and feelings, and you can always change the conversation in your mind to a more positive one by choosing to talk to yourself more than you listen to yourself! You can learn a whole load of how to do this in my Master Your Mindset Course!

6. Go For A Walk

A change of scenery can do wonders for your mind and your mood! This could mean getting outside your bedroom or better yet getting outside of your house. If you’re in a bad mood, you’ll be surprised what an uncommon space can do for you. Sometimes we don’t realize that we spend most of our time in one place, all day, everyday. This is why it’s important to go for walks during your day, at least once or twice a day, just to change your scenery and refresh yourself and your mind. Nature does this best! So even if it means walking around in your garden for five minutes every morning, make a practice of it and stick to it.

7. Limit Your Screen Time

I don’t know what it is about sitting on my phone or in front of the TV for too long, but I can literally feel my brain cells dying! On bad days however, that’s all you want to do. Just stay in bed and scroll! When we do this whether you realise it or not, it takes a toll on your mood. Now I’m not sure how to put this in scientific terms, but our devices are literally designed in a way that makes addicted to it. We don’t even realise this until we’ve been in front of a screen for three hours! And then we come off it and wonder where the day has gone, why we didn’t get xy and z done and then feel crappy about ourselves.

It’s like an ongoing cycle and the only way you can break it is by becoming aware of it! When you’re having a bad day, be sure to limit your screen time. I know in the world we live in today, it’s almost not possible to be off our phones all day, but try! If it isn’t necessary don’t go on your phone. Limit your TV time too. Do other things instead, like reading, journaling, working on projects, etc. You will thank yourself for it later in your day and notice a significant boost in your mood!

8. Consume Motivational Content

Yes, I know, I know. Limit your screen time… But here’s the thing. Ever, heard of podcasts? I love em! I don’t have to be staring at a screen all day, plus I can do something else while absorbing some useful information. If podcasts aren’t your thing, I really recommend you give them a try. I almost always feel better after listening to someone teach me something constructive. For some reason it just makes you feel like you’ve accomplished something too! But if you want to consume motivational content in another way, get to reading! There are tons of amazing motivational and inspiring books out there as well as stories.

Just a reminder here, you’re an adult. You can use your phone wisely, it is an amazing tool if you make it one. But of course, don’t now use this as an excuse to be on it all day and distract yourself. There a great motivational videos on YouTube, tons of advice columns, success stories and inspirational images you can find that can truly lift your mood. All I’m saying is, don’t stay stuck in one place for too long!

9. Be Aware Of Your Triggers

When you’re having a bad day, it’s easy to feel triggered by the little things. It’s important to be aware of what triggers you and to avoid it, especially on a bad day. These triggers can make you spiral into an outbreak of negative emotions like depression. Your triggers can be things as little as a song being played, a movie popping up on your TV screen or even a picture that someone posts on Instagram. We all know how awful these little things can make us feel so why run into it when you can cut it off or completely avoid it? Remember, you’re not always gonna be able to outrun your triggers. Therefore, how you choose to respond to your triggers, is your choice!

10. Avoid Masking Your Emotions

Something you should never to when you’re having a bad day, is trying mask your pain. Feel your feelings. Don’t try to bury them by doing things like indulging in sex, alcohol, porn, food or simply going out to places where you know you shouldn’t be. This may feel like an easier option in the moment, but later on you will probably regret it once the high is over. So many people choose to go this route not knowing the psychological damage they adding onto themselves.

Look, here’s the thing. Your brain is one tricky mofo. It will do anything to keep you safe and to stop you from choosing the hard (but totally worth it) way out. Our brains are literally wired to keep us safe! Therefore, when you catch yourself unconsciously trying to mask your pain away by doing things like binging on Netflix or eating junk food all day, your brain is literally causing you to play it safe. It’s actively stopping you from feeling your feelings. When you fall for this, it will only make you feel worse once the day is over and it will spiral into the next day until it becomes a vicious cycle. You need to learn how to control your mind!

11. Journal It All Out

I love journaling my thoughts out everyday, especially when I notice a negative thought that comes to mind. The best way to process a thought and understand why you’re thinking it, is be being aware of it and writing it down. Thereafter, try to understand why this is coming up for you and why you’re thinking it? Does it have something to do with how you feel right now? Go deeper and deeper until you feel like you’ve brought up all your thoughts and feelings to the surface and you will feel so much more gratitude and relief.


I hope you enjoyed this post and it helps you even in the slightest if you’re experiencing a rough day. Things always look up… Pinky swear!! If you have any ways you get through having a bad day, please share them down below in the comments for our readers going through a tough time too!

If you enjoyed this post and think it would be valuable to someone else, feel free to do so. There are also a few social media links down below that you can click on to recommend this post to your buddies. It really helps out my blog when you do and I really appreciate it! Also, if you loved this post and would like to see more content like this then just let me know in the comments section down below!

Love,

Alana – Mae

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.