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Having a Bad Day at Work? Try These 5 Ways to Bounce Back from Frustrations

Having a Bad Day at Work? Try These 5 Ways to Bounce Back from Frustrations

It’s no lie that every time you’re woken up by the sound of your alarm clock, you lie back and think of how amazing your childhood was when you didn’t have to work or pay rents. You might often dread the day ahead and wish to sleep just a few more minutes but you can’t or you’ll be late for work. Yeah, life can be pretty hard for most of us. Turns out, waking up for work may not only be the hardest thing you will have to face.

Sometimes, you don’t have an entirely pleasant day at work no matter how much you love your job. Your boss yelled at you, you probably missed an appointment with a client or something unpredicted happened. All of these, and more lead to you having a bad day at work.

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How should I cope up with the drastic situation?

It may not be as drastic but when you’re feeling bad at work and you’re forced to fake a smile, it has a whole new negative effect on your entire nervous system. So do not fake happy emotions when you’re not actually feeling that way. Instead, try any of the following 6 ways I’m going to introduce to make your day better after it has been ruined by work.

1. Don’t take what happened too personally, it might not be your fault.

If you were having a normal workday and somebody decided to show negativity around the workplace it’s not up to you to take it to yourself, or if your boss was having a bad day himself and yelled at you for no reason at all you just need to let it go. Of course, it feels bad especially when you’re on the right track and things are going smoothly with you at work. Everyone hates being targeted for something they don’t rightfully deserve. But you need to be professional and shrug it off.[1] Do not take those people or their actions to heart.

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2. Take a half-day leave and go home to rest and relax.

Ideally, you should keep work life and home life separately; this is one of the reasons why they have strict rules against dating your coworkers. If your day is getting worst at work then it is probably a bad idea to stick around and sulk while showing no productivity at all. It can have a negative influence on your peers as well. If you can’t seem to escape your issues at work you should probably call it a day and go home to rest on your bed.

3. Find a distraction to keep you calm and sane.

The best way to deal with a bad day is to forget about it. As it can be quite a task to forget things like that you should try to look for a distraction. Do something that makes you happy or has a calming effect on your mind.[2] Like reading a book after a long day or going for a stroll in the woods. You can also have peppermint green tea and feel better for the rest of the day. If being alone doesn’t help, go out with a friend or on a date to get things off your mind. Having a distraction can be a blessing when you’ve spent the day sulking.

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4. Rant and vent every single ounce of frustration out.

It often happens that after a very bad day at work you might end up feeling so heavy and consumed with various emotions. You know the best way to deal with it? Vent it out! Scream, write about it or tell your friend or someone who is willing to listen. The sooner it is out of your system, the better. Ranting actually proves to be one of the most effective solutions to feel better after a bad day.

5. Evaluate the day and think it through in your mind.

Do you even know the reason why it happened? Have you tried evaluating the facts that led you to have a bad day all along? It is important to think it through, run the whole scenario in your head before you put it back and move on. If you know the reason why it happened, you’ll be able to cope with it accordingly. It is vital that you make things easier for yourself by learning the reason behind it.[3]

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Remember, not every day can be your lucky day, and everyone has their bad moments.

We’re humans after all, even if we try hard enough to become professional and follow a certain robotic way. Life goes on no matter what happens so if by any chance your work day isn’t as charming as the previous one, don’t worry. It might be better next time.

I hope you realize the importance of our actions throughout our work day. We all need an outlet sometimes and we all have bad workdays that need to be dealt with. The magic points discussed above should be enough to make sure your day has improved!

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Muhammad Bilal Shahid

SEO Consutant and Marketing Manager at Dream Products Creation

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Last Updated on February 19, 2019

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

The cycle of bad habits is what keeps us living small and stops us from reaching our true potential. Breaking a bad habit isn’t as hard as it seems; despite being a CEO of a company and raising two children, I still managed to break 3 bad habits I had within 2 months. Yes, that’s quitting one habit in less than 21 days.

I took steps to eliminate them one at a time. Habits such as drinking Coke every day, slouching when sitting and not having a consistent exercise routine.

So how did I break these habits? I used the Control Alternate Delete Method (Ctrl Alt Del).

What is this method and why is it so effective? Read on to find out how to break bad habits with this unique method.

How to break bad habits with the Control Alternate Delete Method

    We all notice on some level what our bad habits are. A lot of the time we choose to ignore the negative ways these impact us.

    For me, I was sitting most of the day in front of my computer at work in a slouching position. I drank Coke every single day in an attempt to stay awake. I put off any kind of exercise regime because I felt that it was better to just relax and have fun after a whole day of work. As a result, I was leading a really unhealthy lifestyle suffering from weight gain and back pain.

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    I needed to make a change.

    I started to read books about building habits such as The Power of Habit by Charles Duhigg, The One Thing by Gary W. Keller and Jay Papasan, and The Now Habit by Neil Fiore. After reading all these books, I’ve come up with my own method to quit bad habits — The Ctrl Alt Del Method.

    I started by focusing on just one bad habit, the first one being the sheer amount of Coke I was consuming each day.

    Every day I applied the Ctrl Alt Del Method and after two weeks, not only did I stop drinking Coke every day (I only drank one can in 2 weeks), but I started the better habit of drinking 8 glasses of water every day instead.

    After eliminating one bad habit, I moved on to the other two with this same method and a month later I was:

    • Hitting the gym twice a week.
    • Improving my sitting posture, not only at the office but also at home and everywhere else, improving my back pain.
    • Gaining core muscle which improved my back pain as well.
    • Losing fat around my waist which went from 36″ (considered obese level) to 32″ (normal level).

    If I can improve my life using this method, then so can you. Using this structure to eliminate your bad habits will increase your success and replace your bad habits with more positive ones.

    Control: Master your desire

      Identify your triggers

      Bad habits such as drinking alcohol, smoking and snacking too much trigger the release of dopamine, a feel-good chemical in the brain.[1] Although you might not like the end result, they give you a positive outcome in the moment. This is pure psychology.

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      It’s important to identify what is triggering you to continually act out your bad habit. This isn’t always an easy step because our habits have been built up over a long period of time.

      If you need help in identifying your triggers, here’s a list of common bad habits and their triggers: 13 Bad Habits You Need to Quit Right Away

      Self-reflect

      To help you work out your triggers, do a bit of self-reflection. Ask yourself questions such as:

      • What comfort are you getting from this habit?
      • Why do you need comfort?

      For example, I chose to drink coke because it tasted good and it made me feel good when I was stressed. I slouched only when I sat for too long working on my desk and started to feel tired. I skipped exercises because every day after work I felt I already did enough works and didn’t want to work out.

      If you choose to eat fast food every night, you’re probably telling yourself you’re too busy to cook. But ask yourself why? What are your priorities?

      Maybe you have a lack of self-worth that means you don’t have the self-love to want to look after your health. Perhaps it’s a sign you’re not making enough time for important routines like shopping and creating a healthy meal yourself. Maybe you’ve always had a belief that you’re a bad cook.

      Write a diary

      Write down your thoughts and feelings around this bad habit. Writing things down forces the brain to think harder.[2] This helps you to find the source to your stress or limiting negative beliefs.

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      Alternate: Find a replacement

        Find a positive alternative habit

        Once you think you’ve discovered your trigger, try to find a similar but healthy option. This is where I replaced Coke with lemon water; slouching with simply taking a walk and stretching my back every hour; and chilling at home after work with workout exercises that I actually found fun.

        You could decide to walk to the office instead of driving or getting off the bus earlier to walk. You could switch to a healthier breakfast cereal instead of grabbing a sugary snack when you head out of the door.

        By doing this, you aren’t getting rid of the act altogether like you would if you completely gave something up with nothing to fill that void. This helps your brain accept the improved habit more.

        Create a defence plan

        Everyone has moments of weakness and that want to revert back to the bad habit will rear its ugly head. This is where a plan can help counteract these moments.

        Think of things you can do when the temptations come. For example, if you want to check your phone less, ask your friend or partner to keep it for you or switch it off and read a book. If you’re a starter for an exercise routine, like me, get someone to do it with you to keep you accountable.

        Decide on something you will do once you feel triggered to go back to your old habit. Repeating these positive alternative habits consistently will help wire your brain to see them as your normal new habit over time.

        Delete: Remove temptations

          Remove stuff that reminds you of the bad habit

          Getting rid of anything that reminds you of your bad habit is essential. For example, I got rid of coke in my office and at home and replaced my usual office chair with an exercise ball. It makes it much easier to stop slipping back in a weak moment.

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          Avoid all kinds of temptations

          In the same vein, avoid places or people that you know will tempt you back into that bad habit. Don’t go to the supermarket on an empty stomach to avoid the temptation to buy trashy snacks, don’t drive past that fast food joint but find an alternative route instead, say no more often to the friend you know will get you drunk again this weekend.

          It’s all about not putting yourself in the situation where you’re in danger of relapsing.

          Conclusion

          The Control Alternate Delete Method uses the right steps you need to overcome your need to indulge in your bad habits. Working with your core psychology, emotions and feelings behind your actions is what makes this method effective and easy to apply to all bad habits you have.

          Bad habits are easy to form and making changes can seem difficult but remember that it’s all about consistency and repetition.

          Start using the Control Alternate Delete Method today and you can stop a bad habit permanently.

          What bad habit do you want to put a stop to once and for all? You must set aside time and pick one bad habit to focus on. Start using the steps to increase and maintain more positivity in your life moving forward.

          More Resources About Changing Habits

          Featured photo credit: Picjumbo via picjumbo.com

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