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Bad days can make life feel unbearable all of a sudden. We’ve all had those moments when life seemed to be going smoothly and one bad experience made everything sour.

Although having a bad day may seem like we’ll never be able to bounce back or experience the good times again, it is often never as bad as it seems. Sometimes our estimation of the bad day is often fueled by exaggerated negative thoughts and other times we may feel so overwhelmed and allow these negative experiences to affect even the good times. 

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To help you feel better and get back on track, here are 4 things you can try when you’re having a bad day.

Don’t overgeneralise

When faced with a bad day, we tend to make blanket statements like “I never do anything right” or “Nothing I do matters”. However, take the time to analyze the emotions that are driving your catastrophic thinking. Do you have a grudge against one of your customers? Are you unhappy with your own performance?

Labelling an emotion you’re experiencing may seem simple, but it can help you release its grip on you and empower you to overcome bad feelings. When you’re stressed, your mind is not at ease, but research suggests that putting your feelings into words can help you calm down and process the situation more rationally.

Connect with others 

When you’re having a bad day, it’s easy to close yourself off from the outside world and wallow in self-pity. But fight the urge to isolate. See if you can contact a friend either for a hangout or just to catch up on old times. Reaching out to a friend and hearing some words of encouragement can be reassuring and improve your mood. Moreover, it’s the perfect time to seek counsel or a second perspective. If you’re in a sticky situation. 

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Practice deep breathing

Research has shown deep breathing is a powerful exercise for reducing stress and feeling calmer. Taking a few deep breaths on a stressful day might make you feel more grounded and bring you back to the present moment. It’s a natural stress reliever.

Close your eyes and try breathing in through your nose and out through your mouth for two seconds before pausing and exhaling again. If you don’t have much time, even a few minutes of deep breathing will help.

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Get active 

The stress that arises from a bad day affects your body–especially your face, neck, and shoulders. Experiencing continuous tension in these parts of the body can cause inflammation and headaches. Stress can also result in stomach aches, muscle cramps, a racing heart, exhaustion, or irritability.

You can avoid these problems whenever you’re having a bad day by moving your body for 30 minutes in whatever way you’re able to. The best exercises for stress and anxiety are aerobic exercises. They include walking, jogging, swimming, dancing, etc. 

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This article was first published on 20th April 2022


My name is Samuel Okoruwa. I am an ardent researcher, reading is life and writing is fun.

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