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14 Things to Do When You’re Having a Bad Day

Get Some Fresh Air

Something at work bothering you? Get up from your desk and step outside. One of the simplest ways to bounce back from a bad day setback is by taking a walk. Vitamin D from sunshine can have a mood-boosting effect and physical exercise can release endorphins, further elevating your mood. Plus, stepping away from your desk gives your brain a mental break, as it has been shown the brain only fully focuses effectively for two hours.

Dance

Break out your dancing shoes and shake off that funk. In fact, music therapy has been growing in popularity among cancer patients and those suffering from chronic pain or depression. Music can affect brainwaves and levels of brain activity, causing it to be a highly successful treatment for people even after the music has stopped playing. Adding in a dance, especially if no one is watching, is another effective means of breaking free of a bad day. As Taylor Swift once said, Shake it off!

Call a Friend

Often referred to as a form of “free” therapy, chatting with a friend can help you deal with a bad day by providing insight and objective guidance that you may have missed. Plus, being able to discuss your problems is a great release of tension and anxiety, further reducing the feelings of a bad day.

Watch a Funny Movie

There is an old saying: laughter is the best medicine. Feeling down? Turn a bad mood around by watching a funny movie. Throw in a classic that you’ve watched repeatedly or choose a new comedy on Netflix. Laughter has been shown to decrease the levels of cortisol in the body, the leading hormone behind our “Fight or Flight” stress response and increase endorphins. Furthermore, laughter can alter dopamine and serotonin activity in the brain, making it an effective, drug-free option to combat stress and depression.

Write it Down

Express your emotions and feelings by writing them down in a journal. Journaling can be an effective way to release stress by expelling these negative feelings from the body. One of the best parts of stream of consciousness journaling is that it is entirely up to the person writing. There is no need to show anyone else, correct for grammar or misspellings. It is simple a way to release negative thoughts from the body. Try it and see how you feel!

Get in a Workout

Much like taking a walk, physical activity in the form of workouts can have a cathartic effect on the body. Disconnect from the effects of a bad day by breaking a sweat with your favorite workout class. Spending as little as 15 minutes going for a run, weightlifting, or attending a yoga class, can release endorphins to help soothe a bad day. For the best effect, make sure to leave your phone or electronics behind during your workout.

Meditate

Wanting something a little more mindful or calming than a workout? Try disconnecting from your stressful environment by engaging in a short meditation session. There are many free downloadable apps that lead you on gentle, guided meditation sessions, that can be as short as 5 minutes. Take a quiet moment to focus on your breathing, release any tension, and go back to your day with a renewed sense of purpose.

Tackle a Task

Feeling productive can have a positive effect when you’re having a bad day. Look at your schedule for a small task that can be easily completed. Checking off an item on your to-do list will not only make you feel productive, but will give you that needed boost to get you through your day.

Try Eating Mood Boosting Foods

While there are many hormones and contributing factors related to and affecting mood, some studies have suggested that there is a correlation between specific foods and brain health.

Aside from their sunny yellow exterior, bananas are full of B6, a vitamin that helps with dopamine and serotonin, much like laughter. Try adding bananas into an afternoon snack, such as a smoothie or yogurt parfait.

They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.

A quick and easy afternoon snack, nuts and seeds—such as almonds, cashews, or pumpkin—can also produce serotonin and have been shown to account for a 23% decreased risk of depression. Not only that, but nuts and seeds can be filled with fiber, fat, and protein, which can keep you full throughout the afternoon, preventing the dreaded afternoon slump.

Fatty acids—DHA and EPA—found commonly in fish, have been shown to help increase mood. For plant-based individuals, supplementing one tablespoon of flaxseed into your daily diet can have a positive effect on mental health.

Chocolate isn’t just a crave-worthy sweet treat! Each square of dark chocolate can contain caffeine and theobromine, as well as flavonoids, which have been shown to reduce inflammation and increase brain health, leading to improved mood. The benefits don’t stop there. Chocolate can also satisfy pleasure centers of the brain, activating endorphins. Keep a bar of dark chocolate in your desk for the next time you’re craving a sweet treat and need that mood boost.

Dark leafy greens, such as spinach or kale, are loaded with a variety of vitamins and minerals, but most notably, magnesium, which can reduce anxiety. Struggling to get these vegetables into your diet? Try adding these leafy greens into a smoothie with bananas or apples, both of which can disguise the taste. Consider this a simple way to increase your magnesium intake while adding fiber to an afternoon snack.

Buy Yourself Flowers

Stop and smell the roses? A simple way to cure a bad day is to visit your favorite local florist or greenhouse and purchase your favorite flowers or a new houseplant! This bit of greenery in your home can liven up your space and your mood!

Organize Your Space

Clutter can have a devastating effect on mental health. The act of cleaning and organizing your space can have a soothing effect on individuals. Taking control of your space by cleaning is an effective mechanism for when you do not feel in control of other areas of your life. Cleaning can help to increase mood and decrease stress and anxiety.

Take a Nap

An ideal reset, taking a nap can be an instant mood boost. If that afternoon slump is getting you day, taking a short nap can help to enhance short-term memory, as well as increasing cognitive function, psychomotor performance, and mood. This brief snooze can have the same benefits as a cup of coffee or an energy drink, but without the negative side effects.

Try a New Self-Care Practice

Self-care should be a daily part of your healthy lifestyle. These simple wellness practices can help improve mental health and wellbeing in a matter of moments. However, if you’re feeling that your self-care routine is stagnant, try mixing it up! Self-care doesn’t have to be just bubble baths and massages. Try starting a new book or writing in a gratitude journal. If you’re an audio person, research a new podcast to listen to. The variety of self-care practices is practically limitless, but participating in a new routine can be the boost you need to lift a bad mood.

Set an Intention

Consider an intention a statement of purpose to yourself. This can be an uplifting statement, a reflection of yourself or just an empowering sentence that you can focus on to get you through this current moment in time. When you’re having a bad day, you can look back at this mantra and use it to propel you forward to better days. This intention can also be a phrase that you come back to on subsequent bad days and be a reflection on how you overcome a similar situation in the past.