15 Smart Strategies to Overcome A Bad Day
Bad days. We hate em' right? Have you had one of those days where you think that everything is tumbling down on you? All I can say is, it's not the end of the world!
If it makes you feel better, on 26th Monday, Feb 2018, everything came pouring down on me like it was Friday the 13th. It wasn't my day at all. I know I've had other worse days in the past but this one like "3 streaks" bad days.
I went from having a goal of waking up early to ending up staying up late and waking up late. As the day went by, more things went badly and I started to stress out, get frustrated, annoyed, irritated and tired.
I told myself that everything was "going to be alright". IT WASN'T! I nearly pulled my hair out of frustration (I was close to doing it but I just got a haircut on Saturday).
Here are some helpful techniques for getting rid of the bad day mood.
So grab your mug of coffee or tea and let's get right into it!
1. Write in a journal
This best thing to do when you're having a bad day is to write everything down on a piece of paper, phone, computer or anything that you'll be able to spill out in writing.
Let everything out that makes you miserable or angry, what or why bad things are happening to you. I've done this and it made me feel a bit better or calmer about what has happened. It helps you unscramble your mind and give you a breather.
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2. Rant it!
Sometimes, people don't want to write things down and I get that. Not everyone will want to jot down anything. There are days where I just want to talk to a mate or family member and rant about it.
It does feel good to have someone there to listen to you and comfort you on your worst days. I know for a fact that I always rant to my friends about my terrible days and it makes me feel glad that I have someone who agrees, helps and comforts you in that situation.
So if you have someone you want to rant your bad days too, do it. I can say, you and your mate or family member might end up having a close bonding relationship and having that support is what makes your day better.
Meditation isn't only for self-caring, it's about letting go. It's one of the best ways to release stress and anger.
I'm not kidding you when I tell you this, but years ago, when I was having my worst days, I always had this temper and rage in me that I wanted to throw everything at the wall or punch someone (clearly I didn't) but since I had these 3 bad days in a row, I felt calmer, less angry and worry less.
You're probably wondering, "what if I don't know how to meditate?" well easy. There are many books and free apps out there. I went through some and suggest you the best of the best of what actually helped me learn how to be mindful.
Book: Get Some Headspace
Reason why you should get this book - one of the cool reasons I found out after reading this book was that Andy Puddicombe started learning meditation at the age of 11 (what?) and went to Asia to become a Buddhist monk in his twenties (how cool is that?!) until he came back to the UK in 2004 to write this book that I hereby, share with you now.
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At first, I was kind of sceptic and surprised of how a former Buddhist monk wrote this book (yet again, I never ever read a book by a monk before in my entire life until I came upon this book) and wow, did I ever thought to leave this book down for even a second!
Literally, there's so much you can learn from this book from a meditation expert and what really helped me was that he actually got other of his client's stories which were breathtaking to read because I CAN RELATE GIRL.
Anyways, this book is very informational and teaches you steps on how to be mindful, how to be healthy and how to take care of your brain and body for only 10 minutes.
Like girl, 10 mins? I definitely can fit 10 free mins into my busy schedule over something that can help me refresh and calm my mind.
There is so much information in that book that I have never read before from other meditation advice and of course, one thing that struck me was that you can meditate ANYWHERE and however you want without having to sit cross-legged and have your fingers on your lap.
Now that I know that, I can literally just lie on the grass and meditate there with my body all spread out. If you never meditated before, then this is the way to start learning the best way.
Other apps that I used to help guide me or give me some meditation background sound:
• Headspace (IOS|Android)
• 10% Happier (IOS|Android)
• Sleepo (Android)
• Meditation Music - Relax, Yoga (IOS|Android)
• Calm (IOS|Android)
4. Stay hydrated and eat food
Girl, you can't just stay miserable and spend the whole day in bed crying over and thinking "WHY IS MY LIFE SO BAD!!!" because it's not. Choose food and water over being miserable. As humans (or animals) we need food and water to survive and have those nutrients into our systems.
Whenever I eat on a bad day, I feel so much better and drinking water helps my mind be clear and aware of what the current situation is.
5. Read a book
Read something that gets you distracted. A great book that you enjoy and get you feeling better. I know I know, some people think that reading is boring or makes you feel 10x miserable but surely I can tell you, it's a pretty good distraction.
You don't have to read, you can listen to audiobooks or podcasts. There are plenty of different ways that everyone can enjoy good storytelling or two.
After ranting down in my journal, I go right into reading a book. It definitely makes me feel better because I'm enjoying the book and I'm actually being productive.
6. Write down things you are grateful for
"URGH THIS IS LIKE THE WORST DAY OF MY LIFE!!" was what I thought that day.
I don't think people understand this buy you should always be grateful for the littlest things. I also made a blog post on things to be grateful for so you should probably check that out after reading this.
Remember, there are kids in other countries who don't even have food, clothes or even water! (you probably heard that a million times already) but it's TRUE!
Anyways, what I'm trying to say is, write the things that you are grateful for in your journal. It can be the roof you're living under, the job you have, people in your life or even the food you have on your table. Any simple little thing can boost the way you see the earth.
7. Write down your accomplishments
I think this is pretty much one of the best things on conquering bad days. Accomplishments. Remember, working hard can get to where you want to go.
Write down things or goals that you have accomplished in the past and be happy that you accomplished that. Many people don't realise the little goals they have achieved and just go to other things that they haven't even go there yet.
Want an example? What I have accomplished is making a vision board (not big is it?) Now, when you have negative things swirling in your mind, think of that accomplishment. It will definitely put a smile on your face.
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8. Take a nap
Just take a small nap and wake up feeling less grumpy. You're probably tired or frustrated from what has been getting to you so by taking a nap, you can just forget the things that had to happen and of course, be well-rested. It doesn't have to be a nap, it can also be sleeping early.
But what if I still feel grumpy? Then I suggest you sit down, do step 1 and 2 and drink some warm milk or tea.
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9. Take a shower
Have you ever thought of why you get more ideas or feel more relaxed and refreshed after taking a shower? (I do, sometimes.) By being soaked under the water, you're literally being mindfulness (I'm not kidding!)
If you're one of those busy people who have thoughts running through their mind and doesn't have enough time to meditate or think about yourself and your health, showering is a great place to start.
Whenever I have a bad day, I'm always thinking of solutions onto why I'm feeling angry, frustrated or irritated. Either that or I can just rewind my day and let it go like it never really bothered me. So take that time in your day to be mindful when your shower.
10. Deep breaths
Remember that time when you were little and probably got in trouble from your parents or teachers and they told you to take deep breaths? Try it now. Take 5 deep breaths in through your nose and out through your mouth.
How do you feel? By breathing this way, you're increasing more oxygen coming in through your body as well as stimulates the parasympathetic nervous system. This way, you're giving a good old warning to the brain telling you that you should probably STAY CALM.
I try to take deep breaths often to calm down my heart rate (more if you still feel your heart rate beating fast) in case I feel like bursting into a pit of fire. And you know what? I don't feel that much angry as I was 7 seconds ago. Definitely, use the technique to calm your nervous system.
11. Draw out your feelings
You're probably thinking, "But... But I don't know how to draw?" and then there's some of you out there who are thinking the opposite but you guess what I'm going to say, you don't need to be a professional artist to draw out your feelings.
You need to think realistically here. If you only think that drawing is only for "people who are good at drawing" then you're definitely wrong on that part. Anyone can draw, we just got to start somewhere right? Even if it's a stick figure or a simple irregular drawing, then yes, you might think I'm crazy when I say this but that's pretty much art.
Why should I draw? Just think of drawing like writing down your thoughts but express it in a visual way. It helps you relieve stress, feel productive and accomplished, gives you concentration, it's calming as well as it's fun! I use my Samsung Tablet to draw my ideas and thoughts.
The point here is, let out your frustrations onto paper. Draw out red rapid jag squiggly lines, draw something that you fear of or anything that makes you feel this way.
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12. Be aware that you are not perfect
When Hannah Montana
Miley Cyrus says you're not perfect (and I mean everyone) then she's right you know. Everyone ISN'T perfect.
I wrote a post about Social Media & Self Esteem and the effect on anyone who's on social media (I recommend you go check it out after reading this post. That's where I explain more about being "not perfect" and all on the shazam on there.)
Have you ever scrolled through Instagram and saw a famous celebrity or your old classmates either sharing their pictures on holidays, getting a dream job or buying something expensive and then you might be thinking "wow, their life is perfect. I wish mine was like that." Well good news for you, their life is not perfect behind the scenes.
So if you ever feel like you're having one of the worst days in your life, know that that's ok. Know that that's part of what being human is. We all make mistakes, we all have flaws and that that's what makes us who we are. If we didn't then we would be robots (I guess?)
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13. Write down something good (at least one good thing) that happened during your day
Now when I was having a bad day, I always write down things that make me happy in my journal. You may be in the "faulty stage" where you over-look the negatives and never think of the positives.
Things like the gift I sent my boyfriend for Valentines Day or even the feeling of being accepted for online school. Or you can check out my post on things that could make you happy if you feel like you don't have anything on your mind but anger.
But really now, I highly prefer to write down things that make you happy and keep a list of it for next time you're having a cloudy day. When you check on that list, your mind brings back memories of happy times and that will totally make your day, amiright?
All that wrapped up anger from yesterday or hours ago could likely disappear and be taken over, you guessed it, positivity. If you have a positive mind, then positive things will happen. If you have a negative mind, then I guess you know why I got 3 bad days in a row.
Remember, there are other people who have the worst days than you. Don't let it get you down.
14. Take a break!
Ok, there was an experience I had where I was overworking myself to the limit where I was frustrated and mad at over the littlest things even if they were things that could be easily answered or solved. And that experience was when I was playing League of Legends and ranking over and over, as I was tilted and tilted and making me lose the game. Guess what?
I was so angry that I demoted myself (downgrade my ranking) and another bad thing was, I couldn't sleep until 3 am in the morning when I had school in 6 hours. Why? Because I was mad. I had so many thoughts in my mind thinking "why do I have a losing streak? Why did I have bad players on my team?" and it kept going on and on and on.
When you don't take breaks, your stress will increase, your anger behaviour will be more overwhelming and you start acting up. No one likes to be reckoned with but no one likes anyone who can act very- aggressive.
Maybe you don't have the time or you're busy and all. Even if you have schedules, you need to learn how to take care of yourself. Self-care is first and your body will have some serious health issues in the long run. A simple 5 mins to 30 mins meditating, writing in your journal, taking a bath and doing the simplistic things to calm your mind and your body.
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15. Go outside
Don't stay inside for too long. One of the best methods for me (based on you personally) is going outside to breathe in the fresh air and look at the things around me. It's not that hard really. Just go outside, stand under the sun and do step 10.
The reason why I go outside often when I'm having a moody day is that, for me, when I soak in the sun, my mood increases which means my vitamin D level also increases. I'm fully aware of where I am today and the reality around me as I'm closer to nature (I'm not a hippie although I do love rainbows).
It also makes you healthy and helps you focus better based on scientific research - check out 5 Reasons to Spend More Time Outside - Even When It’s Cold. You can also take a walk, drive somewhere or even hang out with your friends.
After you read this, try out these techniques to overcome these black and white days.
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