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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!

Reference

More by this author

Muhammad Bilal Shahid

SEO Consutant and Marketing Manager at Dream Products Creation

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Last Updated on October 17, 2018

7 Natural (And Highly Effective) Ways to Improve Memory

7 Natural (And Highly Effective) Ways to Improve Memory

How is your memory? Is your cognitive function as strong as you’d like it to be?

If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

Fortunately, meditation can help you out.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get plenty of sleep

If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

How much sleep should you be getting?

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Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

Are there ways to hack the sleep cycle?

Yes, there are.

Try these three things:

  • Have a fixed bedtime (preferably before 10pm)
  • Don’t eat too late
  • Make sure your bedroom is as dark as possible

Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

3. Challenge your brain

When was the last time you challenged your brain?

I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

  • Peak (Android/iOS, free, 10 million+ downloads)
  • Lumosity (Android/iOS, free, 10 million+ downloads)
  • Elevate (Android/iOS, free, 5 million+ downloads)

If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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4. Take more breaks

When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

However, I was wrong.

Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

Let me explain.

Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

What’s the answer?

Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

5. Learn a new skill

I love this quote, as it’s 100% true – but frequently overlooked:

“Learning never exhausts the mind.” – Leonardo da Vinci

From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

Let me give you an example of this:

Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

Unfortunately, your initial enthusiasm quickly turned into frustration.

The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

6. Start working out

If you’re not already working out regularly, then here’s another reason to do so:

Exercising for 20-30 minutes three times a week will improve your long-term memory.

Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

“But I just don’t have the time?,” I hear you say.

Not a problem.

A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

Interested in getting started?

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Here are five different ways that will help you work out:

  • Join a gym
  • Join a sports team
  • Buy a bike
  • Take up hiking
  • Dance to your favorite music

7. Eat healthier foods

I’m sure you’ve heard the expression: “You are what you eat.”

This applies to your brain too.

The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

  • Turmeric – helps new brain cells grown
  • Broccoli – protects the brain against damage
  • Nuts – improves memory
  • Green tea – enhances brain performance, memory and focus[3]
  • Fish oilfish oil supplements can increase your brain power

Here’re more brain food options that improve memory!

Final thoughts

I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

You don’t need to implement them all. I suggest just trying the ones that appeal to you.

But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

Featured photo credit: Eric Ward via unsplash.com

Reference

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