How to Feel Better After a Bad Day: 7 Ways To Get Back On Track

Let’s talk about how to feel better after a bad day!

We’ve all had those days where nothing seems to go right, and it feels like a cloud of gloom is persistently hovering over us. Bad days are an inevitable part of life’s rollercoaster ride.

However, it’s how we deal with these challenging days that genuinely matters.

Learning effective coping strategies is not only essential for getting through tough times but also for maintaining our mental health. In this guide, we’ll explore 7 practical ways to help you feel better after a tough day.

So, buckle up, and let’s dive in!

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Nobody's perfect, so don't let one bad day bring you down. Here are 7 useful tips to help you get back on track and feel better fast!

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#1. Acknowledge and Accept Your Feelings

When you’ve had a rough day, the first step is to acknowledge your feelings.

It’s completely normal to feel upset, frustrated, or stressed out – these are legitimate emotions tied to unpleasant experiences. Once you recognize these feelings, the next crucial step is to accept them.

Acceptance doesn’t mean resigning yourself to perpetual gloom; instead, it involves understanding that it’s okay to have bad days and not always be perfect.

By acknowledging and accepting your feelings, you’re being truthful to your emotional state, which is the first step towards turning a bad day around.

You can even jot down your thoughts and emotions in a journal, giving you a clear perspective on what you’re feeling.

Remember, there’s no right or wrong way to feel. Every emotion is valid, and it’s essential to allow yourself space and time to experience these feelings fully.

#2. Practice Self-Compassion

Another effective way to recover from a bad day is practicing self-compassion.

Think about how you’d console a friend who’s had a tough day. You’d likely offer comforting words and empathize with their situation. Now, apply the same level of kindness and understanding to yourself.

Don’t criticize yourself or dwell on negative self-talk; instead, remind yourself that everyone has bad days, and it’s perfectly okay not to have everything figured out all the time.

Engage in self-care activities that make you feel loved and cherished – it could be a soothing bubble bath, a relaxing yoga session, or simply indulging in your favorite treat.

Remember, being compassionate towards yourself is as important as showing compassion to others. By treating yourself with kindness, you’re nurturing your mental well-being, which can significantly help uplift your mood and spirits.

#3. Engage in Physical Activity

Taking the time to engage in physical activity helps lift your spirits after a challenging day. When you exercise, your body releases endorphins – chemicals in the brain that act as natural mood elevators.

This is why you typically feel happier and more relaxed after a good workout.

You don’t need to hit the gym or do strenuous exercises to reap these benefits. Simple activities like walking in the park, stretching, or even dancing to your favorite song can do the trick.

The goal here is not just to get your body moving but to do something you genuinely enjoy. By doing this, you can also create a positive distraction from negative thoughts on a bad day.

So, the next time you’re feeling down, put on your favorite workout gear, play some energetic music, and get moving!

#4. Connect with Loved Ones

Sharing your experiences with someone who genuinely cares can be incredibly comforting. Therefore, it’s a good idea to connect with loved ones on a tough day.

Reach out to friends or family members who provide emotional support, understand, and empathize with your circumstances.

You don’t necessarily have to give away all the details of your bad day. Sometimes, a lighthearted chat or sharing a few laughs can make a world of difference.

It’s important to remember that you’re never alone on your journey, and there are always people who care about you and are willing to listen when you need them. Whether it’s an in-person chat, a phone call, or even a text message, make sure to connect with someone.

This sense of connection helps foster a feeling of belonging and can significantly help to lift your spirits.

#5. Practice Mindfulness and Relaxation

Mindfulness and relaxation exercises can be powerful tools for managing stress and improving your mood after a bad day. These practices require focusing on the present moment and letting go of past or future worries.

This can be achieved through meditation, deep breathing, or yoga. You can start by finding a quiet, comfortable place, closing your eyes, and taking slow, deep breaths.

As you breathe, pay attention to the sensation of air entering and leaving your body, and let these sensations be your sole focus.

You can even consider progressive muscle relaxation, where you tense and release different muscle groups in your body, which can help reduce physical tension and promote a sense of calm.

Mindfulness can be practiced by fully engaging in daily activities such as eating, walking, or doing chores. By actively focusing on the present moment, you create a sense of calm and clarity that can improve your mood and make you feel better.

The 5-Minute Mindfulness Journal: Daily Practices for a Calmer, Happier You
A few minutes is all it takes to transform your day. The 5-Minute Mindfulness Journal helps you live mindfully with quick, thought-provoking practices and writing prompts to bring peace, calm, and happiness to your day.

#6. Enjoy Simple Pleasures

Sometimes, the key to feeling better is appreciating the simple pleasures around us. It could be anything from a warm cup of your favorite tea, watching a sunset, listening to birds singing, reading a book, or enjoying the fresh air outdoors.

These seemingly small activities can bring a sense of comfort and joy, helping to shift our focus away from the stresses of the day.

For instance, take a moment to savor the flavor of your favorite meal or enjoy the soothing feeling of a warm blanket. By immersing yourself in simple pleasures and practicing mindfulness, you can cultivate gratitude and positivity, improving your mood.

Remember, it’s the little things in life that often bring the most happiness. So, next time you have a rough day, step back and revel in the simple pleasures around you.

#7. Distract Yourself Positively

When you’re having a bad day, a positive distraction can provide a welcome break from overwhelming thoughts or emotions. Engage in activities that bring you joy and positively stimulate your mind.

Immerse yourself in a good book, listen to uplifting music, or try a new hobby. It’s about giving your mind a break from stressful thoughts and focusing on something that makes you happy.

You could also try solving puzzles or playing games that you enjoy. These activities divert your attention and channel your energy into something productive and enjoyable.

Remember, the goal is not to ignore or suppress your feelings but to provide a temporary break to calm your mind and make you feel better.

By choosing positive distractions, you’re giving yourself the space to breathe and regroup, making it easier to navigate through the rest of the day.

Final Thoughts

Final Thoughts Icon

Getting past a bad day may seem daunting, but remember, it’s perfectly okay to have them.

Bad days are a part of life, and it’s important to acknowledge them rather than suppress your feelings. In rough times, simple things like physical activity, connecting with loved ones, and positive distraction can make a big difference.

These may seem like small steps, but they’re potent tools for shifting focus, managing stress, and ultimately helping you feel better.

Remember, after a storm comes the calm. It’s just a bad day, not a bad life.

Until next time,


🌟 Your Turn: What do you like to do to feel better after a bad day? Are there any other tips I should add to this list? Drop your thoughts in the comments section below! 👇🏼👇🏼👇🏼

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