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Last Updated on November 26, 2020

Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again

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[1].

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.

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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[2].

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.

3. Meditate

Meditation can help you overcome negative thought patterns, worrying about the future, dwelling on the past, or struggling to overcome a bad day[3]. 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.

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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.”[4]

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[5].

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[6].

Had a bad day? Try Child's Pose.

     

    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.

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    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[7].

    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.

    Final Thoughts

    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

    Featured photo credit: Anthony Tran via unsplash.com

    Reference

    More by this author

    Sarah Browne

    Sarah is a speaker, writer and activist

    5 Simple Steps to Cultivate a Positive Mental Attitude 10 Self-Exploration Practices to Discover Your True Self 14 Personal Goals for a Better You Next Year 7 Self-Soothing Techniques for Stress and Anxiety Relief 5 Ways to Help You Get Through Depression

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    Last Updated on July 22, 2021

    How To Stay Motivated As You Build Your Business

    How To Stay Motivated As You Build Your Business

    Remember the day you launched your own business? You had spent months or years developing your idea. You may have sacrificed a steady job to become the master of your professional destiny. Having entrepreneur motivation was easy, natural, and energizing in the beginning.

    So, why are you struggling to stay motivated now when you need it most? Your business, after all, isn’t going to build itself.

    Nearly everything in life experiences cycles. The solar system, hormones, your washing machine—and yes, even motivation. Movement is inherent in cycles. If you stop moving, your business simply grinds to a halt, and you may find yourself looking for a job after all.

    The mere threat of stagnation should be enough to get your entrepreneur motivation mojo back online. If that’s not enough, here are eight ways you can stay motivated as you build your business.

    1. Recognize That Business Motivation Doesn’t Last on Its Own

    Ironically, the first step in staying motivated is realizing that motivation doesn’t last—at least not without some effort. Think of the verbs associated with motivation, such as “incite,” “stimulate,” and “inspire.” They all speak to elevating something low.

    Highs and lows, ebbs and flows, are all cyclical. There are days when you have so much you want to accomplish that you won’t have the hours. On others, you may struggle to even get dressed. As does every aspect of your business, motivation requires constant care and feeding. So, don’t despair during those times you feel bottomed out. Recall the almost manic thrill you get when your entrepreneur motivation seems to be unstoppable and concentrate on recapturing it.

    Motivation neither just happens nor lasts. It takes focus, drive, and a conscious effort. When it lags, roll up your sleeves, choose a task, and get back to the business-building at hand.

    2. Expand Your Network

    No business or entrepreneur can operate in a bubble. Connection to customers, vendors, employees, and other entrepreneurs is vital to growing a business. It’s also motivational. I find that one of the things that makes me most energized about my business is the connections I make while networking.[1]

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    Networking effectively is about give and take, which means you only get as good as you give. Be generous with your thoughts, ideas, and connections, and others will reciprocate.

    These days, there are myriad networking channels to choose from. There are the tried-and-true conferences, industry and professional organizations, and even your local Chamber of Commerce. But the internet and social media have vastly expanded the opportunities to connect with other empire-building, ambitious people.

    If you aren’t networking because you didn’t think it was worth your time, get out there. Not only will you pick up some great ideas, but you’ll also find yourself reinspired. Few things are as motivating as encountering other people’s enthusiasm for your business.

    3. Focus on Your Goals

    We all know that goals are important. If we fail to set them, how do we know when we have achieved something? In business, as in life, we need targets.

    For me, having a goal focus is intrinsically motivational. Have you met all the business goals you set previously?[2] Then, it’s time to set some new and even more ambitious ones than before.

    Keep in mind that business goals can be moving targets, as circumstances change and reality sets in. What you must avoid is allowing yourself or your business to be paralyzed by indecision.

    As Yogi Berra said, “You’ve got to be very careful if you don’t know where you’re going, because you might not get there.”

    The mere exercise of setting goals is energizing, so use the process when you’re in a slump. Make sure you set realistic goals—neither too high nor too low. Once the big ones are in place, establish mileposts so you know your business is on the right path.

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    4. Stay True to Your Mission (or Find a New One)

    Unlike goals, the mission of your business should not be a moving target. While a mission can and should be reassessed periodically, it must, nonetheless, remain a constant for a significant period of time. That’s because it should be driving everything you do.

    The world changes quickly. Customers, technology, markets, workforces, and supply chains are in a constant state of flux. In my business, the challenge has always been to respond to change while remaining true to our mission.[3] On this point, Jim Collins’ Hedgehog Concept is spot on.[4]

    According to Collins, your mission can be found at the intersection of three key truths about your enterprise:

    1. What you’re deeply passionate about
    2. What you can be best in the world at
    3. What drives your economic or resource engine

    You should find motivation in the mission of your business. If you don’t, perhaps you aren’t passionate about it, can’t be the best in the world at it, or aren’t making money delivering it. If that’s the case, find a mission that intersects, and you’ll rediscover your entrepreneur motivation.

    5. Celebrate Wins and Learn From Losses

    Too many times, business owners fail to celebrate wins and learn from losses. That’s unfortunate because both wins and losses are two well-known secrets of entrepreneur motivation. If you aren’t treating them as the motivators they are, you should be.

    Go back to those goals you set when you started your business. Have you achieved them?

    If you did, have you taken the time to celebrate those wins with your stakeholders? If you haven’t reached them, figure out why, make adjustments, and try to turn them into wins. Wallowing in losses instead of learning from them and moving on is a sure way to lose motivation.

    Don’t forget to celebrate the small wins as well. In my company, we ring a gong every time we land a new client so the small victory reverberates through the office. Doing this builds our confidence, generates enthusiasm, and motivates our team to aim higher. I recommend finding your own way to acknowledge the small wins that are necessary to achieve those major victories your business needs to flourish.

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    When a lack of motivation sets in, take stock of everything you have accomplished. Pat yourself on the back and bask in the glow of achievement. That pause may be all you need to motivate you to achieve more success.

    6. Identify Your Disruptive Powers

    When you launched your business, were you just joining the pack? Or did you want to fill a gaping, empty market niche? Odds are, you believed you had a solution to a problem that no other business was figuring out.

    Take Uber, Netflix, and Blue Apron. They disrupted the taxi, movie, and food industries by putting a revolutionary spin on the traditional way of doing business. In doing so, they solved problems the market wasn’t even aware it had.

    The business you’re building may not be the next Tesla, but that doesn’t mean it can’t disrupt an industry, a sector, or just your local business community. You might discover a new customer service paradigm or a way to use technology that no one else has.

    You can’t be innovative without being motivated, and if you aren’t motivated, your business will only achieve the status quo. So, start imagining ways you can disrupt your industry to kickstart your motivation. Even little ripples can turn into serious waves.

    7. Spend Some Time Away

    Building a business is exhausting during normal times. Throw in the stress and radical changes accompanying a global pandemic, and life can become overwhelming. This can lead to depression, indecision, paralysis, or even sheer panic.

    You can’t control the world, but you can control your response to what’s happening. Start by stopping your attempts to do it all and set some priorities instead. When overwhelmed with life, one of those priorities must be yourself.

    Spend some time away from work to recharge. A bit of respite is the only way you can replace the energy and inspiration sapped by a turbulent world. Work to overcome the feeling that your business can’t run without you, especially when your lack of motivation isn’t doing it any favors anyway.

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    A little rest and relaxation may be all you need to return to the office reinvigorated. If your break involves travel, exposure to different places and cultures might even spark new trains of thought. You will be motivated to pick up where you left off and get back to growing your business.

    8. Remain Customer-Centric

    Whatever widget or widget service you sell, you have customers. Your lack of motivation does a disservice to a market looking to your business for solutions. When your business motivation wanes, think of those customers counting on you to succeed.

    Keeping your eye on your customers isn’t a distraction from building your business. The most successful companies in the world are extremely customer-centric. Think about Apple’s uncanny ability to anticipate customer needs or Google’s cloud-based growth stemming from empathy for the challenges facing their customers.

    Perhaps, there is a relationship between your lack of motivation and customer neglect. Remaining vigilant about their needs will determine whether or not your business is successful. To conduct surveys, read customer reviews, and do market research to discover those needs. After all, if you aren’t solving their problems, what are you doing?

    When the noise from the daily demands of running a business gets too loud, tune it out. Listen to what your customers are saying about you and what they’re asking for. Responding to them will require focus, as you are motivated by your dream to build a successful business.

    Final Thoughts

    Motivation is movement, action—a driving force of human nature. Although it waxes and wanes as naturally as the lunar cycle, restoring business motivation can require a concentrated effort. It’s an effort you’ll want to make because a prolonged lack of motivation is deadly.

    If you lack the motivation to eat, you starve. If you lack the motivation to drive in your lane, you crash. If you lack the motivation to build your business, you fail.

    You are obviously a highly motivated individual. If you weren’t, you never would have started a business of your own. Entrepreneurs are, at their cores, a rare and uniquely inspired breed.

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    So, when your entrepreneur motivation flatlines, don’t give up. Whether the spark comes from a personal connection, a new goal, a brief vacation, or a customer comment, there are ways to get yourself back on the business-building track again.

    Featured photo credit: Ellyot via unsplash.com

    Reference

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