Whatever the event that has disrupted your day, a terrible accident or more simply a series of minor annoyances, right now you may be feeling sad, anxious and stressed. To get over what happened and regain control of the situation, you should spend some time analyzing how you feel. Take care of yourself and engage in a relaxing activity to feel better emotionally and physically. Don't be afraid to ask someone for help if you feel you need some support; you can contact a friend, family member or professional.
Steps
Part 1 of 3: Leaving Negative Emotions Behind
Step 1. Focus on physical sensations if you are feeling anxious or stressed
You need to give yourself time to process the negative emotions you are feeling. As soon as possible, take a few minutes to breathe deeply and focus on what you are seeing, hearing, touching and smelling. Listening to the senses will help you focus your attention on the present moment and break the cycle of anxiety and stress.
If possible, find a quiet place where you can relax without distraction and be alone
Step 2. Reflect on your emotions without judging them
There's nothing wrong with feeling upset when things don't go the way they should. Instead of ignoring your feelings or just trying to cheer yourself up, take a few minutes to better identify and understand your emotions. By naming the feelings you are experiencing you may begin to feel less overwhelmed.
- For example, you might think, "I am angry with myself and feel disappointed that I got a bad grade on the test."
- Don't try to analyze or judge your feelings. For example, avoid thinking, "It's ridiculous that I feel so upset." Just identify the type of emotions you are feeling and then try to let them go.
Step 3. Try to identify the source of negative emotions
Reflect on the negative feelings you are experiencing and try to understand what are the elements that have turned the current day into a bad day. Are you stressed from work? Anxious for an exam? Frustrated with someone's behavior? Try to name the source of your troubles, for example "I am frustrated with Lisa's behavior" or "I am stressed about that client".
According to some studies, the mere fact of expressing one's feelings in words can be enough to drastically reduce the effect they cause
Step 4. Understand that not all bad days have an obvious cause
Sometimes you feel sad, anxious or exhausted for no apparent reason. This could particularly happen to you if you suffer from anxiety or depression. If this happens, remind yourself that you don't need a reason to feel upset; some days are simply more complicated than others. Don't worry if you can't identify the reason you're in a bad mood, instead focus on trying to feel better.
- For example, you can try to cheer yourself up by drinking or eating something healthy. If you feel tired, take a short break from what you are doing to rest.
- You can do an activity that helps relieve stress, for example, you can go for a walk, practice yoga, or meditate.
Step 5. Share your feelings with someone you trust
While you are generally inclined to keep your bad mood to yourself, especially when you are at school or the office, talking to a trusted person can help you get better.
Talk to a trusted friend, partner, or colleague. You can say something like "Hey, I'm having a bad day, do you mind if I let off some steam?"
Step 6. Remind yourself that the negative emotions you are experiencing are only temporary
When you are in the middle of a bad day, you tend to think that things will go wrong forever. To avoid this, remind yourself that the situation will improve, as will your feelings.
- Just because the bad experience is temporary doesn't mean that the negative emotions you are feeling right now are of little importance. Just be patient with yourself and take the time to feel upset.
- For example, you can say to yourself, "This day has been awful and I'm really down in the dumps right now, but tomorrow is another day." Make an effort to see each new day as an opportunity to start over.
Part 2 of 3: Practicing Relaxation Techniques
Step 1. Do some breathing exercises
When you breathe deeply you instruct your body and brain to relax and often this is enough to feel better while under stress. If you are feeling upset or overwhelmed with responsibilities right now, take 3 to 10 deep, controlled breaths. Inhale through your nose and let your abdomen expand instead of your chest, then exhale through your mouth.
- If possible, find a quiet place to breathe while sitting or lying down. Place one hand on your abdomen and the other on your chest to feel them move. Close your eyes and focus on the physical sensations caused by the breath.
- If you have the time, you can try more advanced breathing exercises. For example, inhale slowly as you count to 4, hold your breath for a count of 7 seconds, and then exhale as you count to 8. Repeat the exercise 3 to 7 times.
Step 2. Engage in a creative activity
It will help you calm down and release frustration and negative feelings. If you're having a bad day, take a few minutes to distract yourself by engaging in an expressive activity. For example, you can relax by drawing, sewing, writing or playing an instrument.
- Even if you don't consider yourself a creative person, you can benefit from a very simple expressive activity like coloring or scribbling.
- If you prefer, you can write your thoughts down in a journal. Don't worry about how you write, just turn your emotions into words and write them down in your journal. A few simple sentences may be enough to reconsider the circumstances in a more positive way.
Step 3. Find time to do something you enjoy
Taking a break to do something fun could miraculously lift your spirits after a bad day. If possible, spend a few minutes in a carefree way. You can choose whatever you like, for example you could watch a hilarious video or have a tasty snack.
- If you're not sure what could help you feel better, try listing 5 easily achievable things you like. Your list might include items like "read a few pages of my favorite book" or "complete a mission by playing a video game".
- Avoid putting things on the list that you cannot personally control, for example "a sunny day", or that is inconsistent with the current moment, for example "going on a cruise".
Step 4. Spend some time with family or friends
Being around the people you love is a great way to forget about your bad day and cheer yourself up. You can plan a meeting with a friend or family member and together you can go to the cinema, to see a game or to a pub or coffee shop where you can let off steam and distract yourself from negative events.
If you do not have the opportunity to meet in person, you can communicate on the phone or via chat
Part 3 of 3: Feeling Better Physically
Step 1. Walk or run to feel better
Exercising is one of the most effective ways to leave a bad day behind. It has been shown that those who exercise regularly are able to manage stress better and have more energy. Any activity that involves using the body also helps to stay in the present moment and forget worries. Get your body in motion to give your mind a break.
If you don't have time to do a full workout, try to find at least ten minutes to take a walk around the block
Step 2. Recharge with yoga
Yoga is a form of light exercise that simultaneously engages the mind and body, reduces stress and promotes a feeling of well-being. If you're having a bad day, take a few minutes to do some simple poses. If you are at school or in the office, you can also practice yoga while sitting at the desk or desk, for example you can do the lotus position.
The lotus pose is simple, relaxing, and you can do it almost anywhere. All you need to do is sit comfortably in a chair or on the floor, with your legs crossed and your neck and back straight. Place your hands on your thighs, palms facing up, then bring your index fingers and thumbs together. Take 10-15 deep breaths through your nose
Step 3. Recharge with a healthy snack
Healthy food helps you feel better physically and emotionally. Choose ingredients that provide energy and a good mood at the same time, such as leafy vegetables, whole grains, lean proteins (fish, poultry, beans, etc.) and healthy fats (such as those contained in nuts and vegetable oils).
- If you are in the habit of seeking comfort in sweets or fatty foods, make an effort not to give in. Remember that after eating them you will feel even more exhausted and discontented.
- To satisfy the craving for sweet, you can eat a square of dark chocolate that has a high concentration of phenylalanine, a substance that stimulates the brain to release serotonin, a hormone that positively affects happiness and good mood.
Step 4. Sleep well
The body and mind need 7-9 hours (8-10 hours in adolescence) of sleep to recover from a stressful day. Try to go to bed early to get enough sleep. Unfortunately, stress is an enemy of sleep, so you may struggle to fall asleep and sleep well. If you can't sleep, try the following remedies:
- Do not use electronic devices with bright screens in the half hour before going to bed;
- Do some stretching exercises and take a hot shower or bath to stretch your muscles;
- Read a few pages of a relaxing book or listen to music to help calm your mind;
- Turn off all the lights and the mobile phone, draw the curtains and adjust the room temperature so that it is neither too hot nor too cold;
- Drink a hot (caffeine-free) drink, such as a cup of milk sweetened with a teaspoon of honey.
Advice
- It happens to anyone who experiences a bad day from time to time. However, if you feel that most or all of your days are bad, you may be suffering from depression or a similar disorder. Make an appointment with your doctor or psychologist to discuss how you feel. They will be able to give you advice or put you in touch with those who can help you.
- Help those who need it. You will realize that there is someone who every day faces difficulties greater than yours and you may re-evaluate your day.
