“I think that, for most of us, there are times in life when it all just feels like Too Much.” – Therapist, Annie Wright
Life isn’t always easy. There may be times when you stumble and struggle through the day; times when you feel like you’ve had enough. Circumstances where you feel totally overwhelmed. Occasions when you feel sad, depressed, angry or even unloved.
Sometimes, there maybe no apparent reason for these feelings. Other times, they may stem from obvious reasons such as being heartbroken, suffering from anxiety or even a mental illness. It’s okay! We are only human after all. We feel. It’s a part of who we are.
When you feel that life is tough, here are 100 ways to calm yourself, restore the inner peace and make yourself happy. It’s often the simple things in life, that make all the difference.
#1 Be Generous. Give something to a total stranger. Acts of giving make us feel warm and fuzzy inside.
#2 Sit in a coffee shop or a busy street and soak up your surroundings. You don’t have to talk to people.
#3 On the flip side, if being around people is feeling too much for you. Go home. Relax.
#4 Practice self-love. Each day remind yourself that you are a strong, beautiful person, with a lot to offer.
#5 Educate yourself: research what it is you are experiencing. Arm yourself with knowledge and the resources to tackle the problems head on.
#6 Preparation: Write the day’s to-do list the evening before.
#7 Create a dream sanctuary; surround yourself with inspirational quotes and positivity. You can use your laptop and create a folder dedicated to this.
#8 Strengths: Write down a list of 20 of your strengths. [ good communicator, empathetic etc.]
#9 Keep going forward. Keep taking small steps, no matter what. Being stagnant doesn’t serve you. Are you looking to start a business? What steps can you take each day to make that dream a reality.
#10 Walk: Walking helps clear your mind. It offers you a different perspective.
#11 Indulge. Take a day off to spend a whole day doing exactly what you want. Eat what you want. Watch series. Go wild.
#12 Cry: Release all that emotion. You will feel better.
#13 Talk: Call or meet someone in person to chat about problems.
#14 Re-visit an old hobby. If you don’t have one, create one. Paint. Read. Sculpt. Gardening.
#15 Prioritize: Decide what’s important right now. Say no to extra obligations.
#16 Alleviate pressure: Reduce expectations of yourself and others.
#17 Sleep: Get enough rest. Sleep 7-9 hours each night.
#18 Nap: Give yourself a break. Afternoon naps have been shown to increase creativity.
#19 Help: Don’t be afraid to ask someone for help; friend, colleagues or a therapist. Maybe you are struggling emotionally. Maybe you need help with launching a business. Often we get caught up in what we are doing, we forget that help is just a phone call away.
#20 Be silly: Do something that you did as a child. Don’t take life too seriously.
#21 Surround yourself with beauty: Visit an art gallery. Re-instill beauty in your life.
#22 Restore your faith in humanity: Search the internet for inspiring stories.
#23 Surround yourself with positive people who can support you.
#24 Let your hair down: A night out in town might help you blow off some steam.
#25 Meditate: Learn to calm yourself.
#26 Hydrate: Don’t forget to drink enough water.
#27 Check your self-talk. Negative self-talk does not serve you.
#28 Change your self-talk to positive self-talk.
#29 Eat: Make sure you eat healthy foods; if possible,smaller portions.
#30 Watch a silly movie: This can be a welcome distraction.
#31 When you wake up, stretch like you did when you were young.
#32 Shower: A nice warm shower makes you feel good.
#33 If you feel something is wrong physiologically, schedule a meeting with your doctor.
#34 Cuddle: whether it’s your dog, cat, friend or partner. We are human. We require touch.
#35 Intense Exercise: running or even swimming. This will increase energy levels.
#36 Journal: Develop a habit of journaling. This will help free your mind.
#37 Small steps: If you feel overwhelmed by everything, break it all up into small actionable steps.
#38 Gratitude list: Write down a list of 20 things you can be grateful for.
#39 Accomplishments: Write down a list of 20 things you have accomplished so far.Advertising
#40 Remind yourself of the value you have to offer. We are often so good at something, that it becomes second nature. We don’t recognize that it’s something other people can’t easily do. Recognize that value.
#41 Write down the two most important things you want to complete each day.
#42 Wake up. Complete the two most important things. Then do other tasks.
#43 Clean your bedroom. De-cluttering your environment is magical.
#44 Relax: Lie in an open field and stare at the clouds.
#45 Read a good book. Get lost in another world.
#46 Take a break from social media, if it all feels too much.
#47 Avoid the comparison game. If you find yourself comparing yourself to others remind yourself (daily) that it’s not healthy.
#48 Pamper yourself. Go to the spa.
#49 Ask for reassurance from family and friends. Hearing ‘all will be fine’ is often all that is needed.
#50 Listen to your favorite music (not a love song, if you are heartbroken).
#51 Volunteer and give back to your community. Maybe a pet shelter?
#52 Find a safe place to scream and let it all out. Keeping emotions bottled up is not healthy. It creates stress and can cause anxiety.
#53 Eat foods that make you feel comfortable.
#54 Embrace silence. Go somewhere to be alone.
#55 Think about your dreams. Allow yourself to dream. Write down your dreams.
#56 Do simple coloring in books. Be like a child.
#57 Take a walk on the beach. The ocean is soothing.
#58 Mountains are strong and secure. Find them. Absorb them.
#59 If Self-help books overwhelm you. Read fiction instead.
#60 Get inspired. Watch inspiring videos on Youtube.
#61 Find those that have overcome what you are going through to restore inner strength.
#62 Get expert help (psychologist, doctor etc) if required. Ask family for help with this.
#63 You have won the lottery. Just being alive and being able to breathe is a privilege. Remind yourself of this each morning when you wake-up.
#64 Routines: When life is chaotic, establishing a routine provides stability.
#65 Embrace the sun. Soak it up. Go outdoors.
#66 10 min alignment exercise. Set a deep meaningful goal (e.g. being self-employed). Write down all the skills and abilities you have to achieve it now. Sit with those thoughts until you feel excited.
#67 Sit in silence and just breathe. In and out. Nice deep breaths.
#68 Seek out happy memories: go through photos of loved ones or even postcards from friends.
#69 Relax. Have a warm bath. Clear your mind.
#70 Invest in a miniature Zen Garden. Start by searching on the internet.
#71 Walk barefoot in the grass. This can be therapeutic.
#72 Bake bread. Enjoy the process. Absorb the comforting smells of your creation.
#73 Watch the sunrise, whilst sipping your favorite coffee. Get excited about the day that lies ahead.
#74 Watch the sunset, with a glass of wine. Recap on the day.
#75 Decorate your room or house. Make it look beautiful.
#76 Call your boss. Tell him you’re sick. Just take the day off to unwind from all the stress.
#77 Create a morning ritual that provides the needed support.
#78 Or (because everyone is different) you can develop an evening ritual instead.
#79 Switch off all devices an hour before you sleep for a good night’s rest.
#80 Help someone else with their problems. This can often be the best self-care.Advertising
#81 Watch a comedy show (live or on T.V.). Get yourself to laugh. Laughter, as they say, is often the best medicine.
#82 Dance. Dance on your own. Dance in your house. Dance wildly.
#83 Walk your dog and get exercise.
#84 Walk someone else’s dog and do them a favor in the process.
#85 Seek out new experiences. Do something you haven’t done before.
#86 Ideas. Start writing down all your ideas. Carry a notepad with you.
#87 Be spontaneous. Instill excitement into your life. For example, take a drive on the spur of the moment. If a friend calls you to do something, do it.
#88 Sign-up for the gym. Exercise helps clear your mind.
#89 Or exercise in the comfort of your home – you don’t have to spend lots of money to stay fit.
#90 Plan a short road trip with a friend to get away.
#91 Speak to a nutritionist to develop a food plan that can support you.
#92 Try yoga. It’s great for the body and the mind.
#93 Get rid of limiting beliefs that do not serve you. You may believe that you cannot do something, but is this really true? Consider what you can do right now to make it happen. Maybe you can ask for a friend’s advice to start?
#94 Use your senses. Buy some incense for your house.
#95 Love. Call someone (instead of texting). Tell them you love them.
#96 Listen to classical music. Get relaxed and improve your intelligence.
#97 Spoil yourself. Buy yourself presents – flowers or even a new dress.
#98 Sketch. Take out a notepad and start sketching. This can be therapeutic.
#99 Wake up and listen to inspirational podcasts to get you motivated.
#100 Remind yourself that life is a journey. Remember that what you are going through is temporary, It will pass.
Last Updated on October 14, 2020
Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again
Today didn’t turn out as you planned, but it doesn’t mean you’re weak. It simply means that you’re human, and you’re not bad just because you had a bad day.
“Not everyday is a good day but there is something good in every day.” -Alice Morse Earle
It’s not the end of the world when you find yourself thinking “I had a bad day,” but it can feel like it. You may have had plans that fell apart, experiences that set you back, and interactions that only did harm.
You may have started the day thinking you could take on it all, only to find you could hardly get out of bed. When you have a bad day, you can forget to look at the good.
Sometimes, self-care helps us to remember why we are worth it. It helps us to recharge and reset our mindset. It helps us to know that there are still options and that the day isn’t over yet.
Love yourself today, no matter how hard it’s been. That’s the way to find yourself amidst the hardships you have. That’s how you center yourself and regain focus and live a more meaningful life. Give yourself some credit and compassion.
Here are 7 ways to rebound from a bad day using self-compassion as a tool. If you had a bad day, these are for you!
1. Make a Gratitude List
In a study on gratitude, psychologists Dr. Robert A Emmons and Dr. Michael E. McCullough conducted an experiment where one group of people wrote out gratitude lists for ten weeks while another group wrote about irritations. The study found that the group that wrote about gratitude reported more optimistic mindsets in their lives.
Overall, having a gratitude list improved well-being and made one truly grateful by counting the blessings in their lives.
Write a list of what you are grateful for if you had a bad day. Make it as long as you like, but also remember to note why you’re grateful for each thing you write.
What has given you the most joy? What has set you up for better days? Keep a tally of triumphs in mind, especially when you do have the bad days.
The day doesn’t define you, and you still have things of value that surround you. These could be material things, spiritual connections and experiences, relationships, basic needs, emotional and mental well-being, physical health, progress towards hopes and dreams, or simply being alive.
Here are some other simple ways to practice gratitude.
2. Write in a Journal
Journaling affects your overall mental health, which also affects physical health and aids in the management of stress, depression, anxiety, and more.
All you need is a pen and paper, or you could do an online, password-protected journal such as Penzu. The key is to get started and not pressure yourself on how polished or perfect it is. You don’t need to have prior experience to start journal writing. Just start.
Write out everything that is bothering you for 15 minutes. This helps with rumination, processing problems, and can even aid with brainstorming solutions.
However you approach it, you can find patterns of thinking that no longer serve you and start to transform your overall mental state. This will impact all areas of your life and is a great coping skill.
Meditation can help you overcome negative thought patterns, worrying about the future, dwelling on the past, or struggling to overcome a bad day. It shifts your mentality and helps you focus on the present or any one thing you truly want to focus on.
Here is an example of a meditation you can do:
Get into a comfortable position. Close your eyes. Rest your body, release tension, and unclench your jaw. Tighten and release each muscle group in a body scan for progressive muscle relaxation.
Focus on your breath, taking a few deep breaths. Let your belly expand when you breathe in for diaphragmatic breathing. Empty yourself completely of air, then return to normal breathing.
Next, focus on the idea of self-love and let it erase negative thoughts. Think about the ways you’ve been judging yourself, with the narratives coming up that your mind may create.
Give yourself unconditional love and release judgment. Take your time meditating on this because you matter. This is particularly important if you had a bad day.
Check out this article for more on how to get started with a meditation practice.
4. Do Child’s Pose
Yoga Outlet says:
“Child’s Pose is a simple way to calm your mind, slow your breath, and restore a feeling of peace and safety. Practicing the pose before bedtime can help to release the worries of the day. Practicing in the morning can you help transition from sleeping to waking.”
When you do Child’s Pose, it can be between difficult positions in yoga, or it can be anytime you feel you need a rest. It helps you recover from difficulties and relax the mind.
It also has the physical health benefits of elongating your back, opening your hips, and helping with digestion.
To do Child’s Pose, rest your buttocks back on your feet, knees on the floor. Elongate your body over your knees with both arms extended or tucked back, with head and neck resting on the floor.
Do this pose as a gift to yourself. You are allowing yourself to heal, rest, get time for yourself, recover, and recharge. When you’ve had a bad day, it’s there waiting for you.
5. Try Positive Self-Talk
Engage in positive self-talk. This is essentially choosing your thoughts.
When you have a negative thought, such as “I can’t do this,” replace it consciously with the thought “I can do this.” Give yourself positive affirmations to help with this.
Negative self-talk fits into four general categories: personalizing or blaming yourself, magnifying or only focusing on the negative, catastrophizing or expecting the worst to happen, and polarizing or only seeing back and white.
When you stop blaming yourself for everything and start focusing on the positive, expecting things to work out, and seeing the areas of grey in life, you reverse these negative mindsets and engage in positive self-talk.
When you speak words of kindness to yourself, your brain responds with a more positive attitude. That attitude will affect everything you do. It’s how you take care of yourself if you had a bad day.
Check in with yourself to know when you are having negative self-talk. Are you seeing patterns? When did they start to become a problem? Are you able to turn these thoughts around?
6. Use Coping Skills and Take a Break
Use your coping skills. This means not letting your thoughts take control of yourself.
You can distract yourself and escape a bit. Do things you love. You can exercise, listen to music, dance, volunteer or help someone, be in nature, or read a book.
It isn’t about repression. It’s about redirection. You can’t stay in thoughts that are no longer working for you.
Sometimes, it’s okay to get out of your own way. Give yourself a break from the things going on in your head. You can always come back to a problem later. This may even help you figure out the best course of action as sometimes stepping away is the only way to see the solution.
If you had a bad day, you may not feel like addressing what went wrong. You may need a break, so take one.
7. If a Bad Day Turns Into Bad Days
“I believe depression is legitimate. But I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.” –Jim Carrey
If you’ve been feeling out of control, depressed, or unstable for more than a few weeks, it’s time to call a mental health professional. This is not because you have failed in any way. It’s because you are human, and you simply need help.
You may not be able to quickly rebound from a bad day, and that’s fine. Feel what you feel, but don’t let it consume you.
When you talk to a professional, share the techniques that you have already tried here and whether they were helpful. They may tell you additional ideas or gain insights from your struggles of not being able to rebound from a series of bad days.
If you’re having more than just a bad day, they will want to know. If you don’t have the answers, that’s okay, too. You just need to try these tools and figure out how you’re feeling. That’s all that’s required of you.
Keep taking care of yourself. Any progress is progress, no matter how small. Give yourself a chance to get better by reaching out.
If you had a bad day, don’t let it stop you.
Know this: It’s okay not to be okay. You have a right to feel what you feel. But there is something you can do about it.
You can invest in yourself via self-care.
You are not alone in this. Everyone has bad days from time to time. You just need to know that you are the positive things you tell yourself.
More Things You Can Do If You Had a Bad Day
- 9 Things to Remember When You’re Having a Bad Day
- Remind Yourself These 7 Things When You Have A Bad Day
- 14 Things to Remember When Having a Bad Day. (And Any Other Time.)
Featured photo credit: Anthony Tran via unsplash.com
|||^||Harvard Health Publishing: In Praise of Gratitude|
|||^||Positive Psychology: 83 Benefits of Journaling for Depression, Anxiety, and Stress|
|||^||Verywell Mind: 5 Meditation Techniques to Get You Started|
|||^||Yoga Outlet: How to Do Child’s Pose in Yoga|
|||^||Do You Yoga: 5 Health Benefits Of Child’s Pose|
|||^||Gaia: Balasana: Child’s Pose|
|||^||HealthLine: Positive Self-Talk: How Talking to Yourself Is a Good Thing|