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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 April 19, 2021

    How to Get Motivated to Work and Start Your Day With Positivity

    How to Get Motivated to Work and Start Your Day With Positivity

    Learning how to get motivated to work every day is a common problem, no matter if you love or hate your job. If you hate your job, it goes without saying that finding the motivation to show up is not easy. However, you’ll also find that even if you love your job, there are mornings when you’re clawing at the walls to get out of bed.

    It’s easy to fall into a rut and get stuck in the same ho-hum routine, and inevitably, the excitement for work diminishes. However, if you consistently motivate yourself to show up at work every day, you’ll experience:

    • Increased energy levels to get into work mode.
    • More enthusiasm to attack challenges as they arise.
    • Better sustained results over the long haul.

    If showing up at work every day were easy, everyone would be doing it, and it wouldn’t be costing businesses $84 billion a year[1]. Part of the issue, though, is that organizations attempt to motivate you with bonuses, promotions, attendance awards, company luaus, virtual dog shows, and pizza.

    Not to say it’s necessary to do away with these incentives entirely, but organizations are missing a massive opportunity to provide you with the tools to teach you how to get motivated to work.

    Instead of depending on the organization to find motivation, here are some ways to find motivation to go to work each day.

    1. Remind Yourself “Why” You Work

    Too often, employees base their motivation on external sources like accolades, bonuses, and job promotion. These may feel good, but they’re just a “sugar high” and don’t last.

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    Consider your own motivation as something that’s internally sourced. The simplest way to identify these internal sources of motivation is to find your own personal “why.” This sense of purpose will offer fuel for the long journey ahead[2].

      For example, maybe you’re heading to work on Monday to appease the boss, lay the groundwork for a raise, or just get through a project that’s been hanging over your head for a while.

      It’s a lot like losing weight for a class reunion or a beach trip. While both are definitely motivating factors to lose weight, it’s usually not sustained over the long term.

      Consider how your workday motivation changes when you think about the example you want to set for your kids, how you want to help your co-workers that you’ve been with for years, or how you believe in the overall mission at your company.

      Perhaps, you simply believe that the job you’re doing helps you learn and prepare for the next step in your career. Those are deeper, more meaningful reasons that will help you learn how to get and stay motivated to work.

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      Figure out your “why” with the help of this guide.

      2. Use the Hemingway Technique

      Nothing helps your workday motivation like momentum, and Ernest Hemingway had a brilliant approach. His technique was to leave the last chapter or paragraph unfinished at the end of the day, especially when he knew exactly how it was going to end.

      Then, when he sat down at his desk the following day, he could immediately start writing and build momentum for the rest of his day. He’d never find himself at his desk wondering what to do next.

      You can apply this technique to your workday motivation. Instead of staying late on Friday or working over the weekend to wrap up your work, pick a stopping place strategically, so when you get to work on Monday, you know exactly what to do next. This type of momentum will carry you through your workday.

      3. Take Control

      It’s so easy to let the first few hours of your work fill up with meetings. Take control by planning and scheduling your first few interactions of the day so you’re looking forward to them.

      Set up a coffee meeting or a conference call with someone at the office who is typically upbeat and creative. This is a low-stress way to get motivated to work because it just involves showing up and a little bit of planning.

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      You can also gain motivation by connecting with your family at home. In my family, we often plan breakfast together and hold our own little breakfast party. It really helps us get our day started off right in every positive way, and the motivational momentum we get carries over into work (and school).

      4. Break Big Tasks Into Smaller Objectives

      If you know you have a big task or project waiting for you at work, it can really kill your motivation. You’ll feel stressed before even arriving. In order to diminish that work anxiety and feel better about the day ahead of you, break any big tasks you have into smaller objectives.

      For example, imagine you have to create a 30 minute presentation before Friday. If you look at it as one big project, it will feel overwhelming, but if you plan to work on 10 minutes of that presentation each day, it will feel much more achievable.

      5. Celebrate Big and Small Achievements

      If you’re struggling to learn how to get motivated to work, it may be time to reward yourself for all the work you do. Did you finish that 30-minute presentation on time? You could treat yourself to a nice dinner as a reward for completing that big goal.

      This doesn’t only apply to big tasks or achievements. If you finish a small task you had been putting off, reward yourself with a 15-minute break. This will increase your motivation as well as help you feel less stressed throughout the day.

      When you set goals, plan a reward ahead of time so you have something to look forward to. Don’t underestimate the power of a small reward to help you feel motivated in your day to day work life. 

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      You can find more ways to make dull or boring work more interesting in the following video:

      Final Thoughts

      We all have our ups and downs, and there will be times when we just don’t feel like doing anything productive. This is normal, and you can do something about it. Use any of the above tips to help yourself get motivated to work and improve your big picture outlook.

      Take time to start with one of the tips above, and adopt it for your weekly routine. You may find your motivation naturally becomes a non-issue as you walk along your career path.

      More Tips on How to Get Motivated to Work

      Featured photo credit: krakenimages via unsplash.com

      Reference

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