Top 10 Tips to Help You Get Through a Tough Day

Happy man by the sea

Each of us has days ruined by one or a series of unpleasant events and accidents. How can this be fixed?

To begin with, to get yourself back in good spirits, you can deal with your feelings, i.e. improve your physical and emotional state by taking care of yourself and relaxing. Don’t be afraid to ask your friends, family, or even a psychologist for support.

We all have these awful, nervous and irritating days. “One of those days, when you don’t want to wake up” (that song) and it’s impossible to avoid them, but I’ve gathered a few tips to help you survive them without emotional losses.

Eat something delicious

Food plays a huge role in who we are and how we feel. On bad days, try to eat something you love, but let it be something energizing and healthy. In other words, instead of getting strawberry ice cream that you love so much, better eat a plate of strawberries to fill yourself with energy and cheer up.

Do breathing exercises

Deep breathing can be a signal to your body or brain to relax, helping you feel better when you’re having a hard time. If you are sad or angry, take a few deep, conscious breaths through your nose and exhale through your mouth. Try to breathe with your diaphragm, not your lungs.

If you have the opportunity, find a quiet place, lie down or sit down in a comfortable way. Put one hand on your belly and the other one on your chest so that you can feel the movements of the body. Close your eyes and focus on breathing. Slowly breathe in on 4 counts, hold your breath up on 7, and exhale on 8. Repeat this 3 to 7 times.

Get creative

Creativity is not only soothing but also help you to let off some steam, throw out negative emotions and thoughts. If you have a bad day, sit down and do something creative like drawing, knitting, lyrics writing, playing a musical instrument.

If you think you’re not a creative person, techniques such as coloring in, number painting, and even just driving a brush on a sheet of paper will do you good.

You can also write your thoughts in a diary. It doesn’t have to be something officially serious – just writing your thoughts on paper helps you realize and control them.

Listen to energetic music

When you listen to music that you like, the pituitary gland secretes dopamine that we associate with pleasure and motivation.

We all have a couple of songs on the playlist that makes us feel good about ourselves instantly. If you think that you don’t, maybe you just need to remember? And the next time you have a bad day, just make it louder!

Remember who you are

During difficult periods of life, it is normal sometimes to lose the feeling of your own self. Do something that usually makes you feel like yourself. Something that will inspire you to be yourself again. I recently realized that helping others often helps me to get back to myself, to my “I.” It really works!

You are a complex and unique person. Your identity does not consist of other people’s opinions about you. In fact, other people’s opinions about you are none of your business. And, besides, it says much more about them than about you. Forget what others think of you and focus on what you think of yourself. This is the only opinion that really matters.

Spend time with  family and friends 

If possible, take some time to communicate with someone you really care about. Play games or watch a movie together, go for a drink, or just invite someone to have a cup of tea/coffee together. Time with those we love will help lift the mood and prevent us from focusing on negative thoughts or events.

If you live far from your family and friends, call them or send a message.

Go for a run or walk

One of the best ways to survive a bad day is to exercise.

In fact, daily exercise can increase your energy level and help you cope with stress. Workouts are also useful in understanding the here-and-now moment and “cleaning up” bad thoughts. Work with your body and let your brain rest.

If you don’t have time for a whole workout, just walk around the building for 10 minutes.

Sleep 7 to 9 hours

Sleep helps your body and brain recover from the stress of a hard day. Try to get into bed early so you can sleep for 7-9 hours (or 8-10).

Unfortunately, stress can prevent you from quality sleep. If this is about you, or if it’s just hard for you to switch off after a tough day, follow these tips:

Turn off all bright screens at least half an hour before going to bed.

Relax with a little stretching or a warm bath.

Read a light book or listen to relaxing music.

Make sure your room is dark, quiet, and comfortable enough (not warm or cold).

Have a warm, non-caffeinated drink, such (e.g. milk and honey).

Take care of yourself

Taking care of yourself is absolutely necessary when you’re having a hard time, but people very rarely think about it at such moments. Do not try to eat sadness with fast food or alcohol. This will only delay the consequences and eventually make the situation worse. Your body and brain need your care. Feed your body healthy food and fill it with water. And, most importantly, move.

I’ve had moments when I could hardly get up off the floor but somehow managed to get myself out on the street and walk at least to the nearest intersection. The combination of movement, fresh air, and the sun always had an amazing effect.

Walking down the street is one of my “islands of happiness and tranquility.” Here are some more of them – a hot bath, watching my favorite movies early at night, dancing to 80’s songs, buying new books, watercolors, and hugging.

Write yourself a list of things that make you happy, and try to do them from on hard days, or just when you need to replenish your energy.

Say Thank you

According to numerous studies, the ability to thank leads to happiness and tranquility, so this is our main turning-a-bad-day-into-a-good strategy. Thank for little things, great achievements, having a family, and the opportunity to live.

“Thank you” is the most powerful instrument of your happiness.

Don’t forget that you are the only master of your mind and your mood!

Author bio: Roy is a literary enthusiast, a loving father of twins, a programmer in a custom software company, editor in chief of, greedy reader, and a gardener.

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