Bad days are, well, bad. It is easy to let them ruin the rest of your week, but the good news is that it doesn't have to be that way. Before diving into advice on how to turn your frown upside down, remember that bad days are normal! Sometimes life gets hard, and you have to accept that you had a tough day. However, you always have the choice to face the next day with optimism and the hope that it will be better. Now, onto the advice.
- Have a "Things to Make a Bad Day Better" list. Include items that fulfill your basic needs. This list might include things such as showering, eating your favorite food, getting some fresh air or watching your favorite movie. If you have a bad day, pick a few items on the list and work through them until you feel better.
- Take a moment to feel gratitude. Studies show that it is nearly impossible to feel negative and gratuitous emotions simultaneously. Take a moment to think of three things you are grateful for to help take control of your emotions. Although this does not undo whatever made your day bad, it puts it in perspective by pointing out the other things in your life that are going well.
- Take note of what sent your day south. Keeping a detailed log of what derailed your day allows you to notice any recurring patterns. For example, you may find yourself having bad days every time you have a big deadline or sleep poorly. Recognizing these patterns allows you to be proactive and cope with the situation before it spirals out of control.
- If you find yourself having bad days very often or without a definite trigger, it could be worthwhile to speak to a mental health professional. A therapist will help you dissect the causes of your bad days and can teach you techniques to manage your negative responses to challenges.
Remember, you can not control the things that happen to you, but you can control how you react to them. Bad moments are inevitable, but you have the power to keep them as bad moments, rather than letting them turn into bad days.