Everyone must have had a bad day, whether because of school, work, or other factors. However, you have to face the bad day, and let go of your bad feelings so you can wake up refreshed the next day.
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Method 1 of 3: Letting Go of Negative Feelings
Step 1. Find a quiet room, or get out of a room with a negative aura
Give yourself time to process the negative feelings you are feeling. If you're having a bad day at work, close the office door and turn off the lights to make the room quiet. If you're having a bad day at school, go to a quiet room, like the library or a park around campus. Find a quiet, closed room where you can process your emotions and release stress. Try to find a room without a cell phone, without a computer, and without people to disturb you.
Step 2. After finding a quiet, undisturbed place, try practicing reflection for five minutes to try to get rid of bad thoughts
- Close your eyes, and sit for 30 seconds.
- Focus on your breathing. Inhale through your nose. Try slowing your breathing so that your breaths are deep and long with each inhalation. Do this exercise for a minute.
- Continue to breathe deeply and slowly for 2 minutes. Ask yourself three questions: "How does my body feel? Pain? Tension?", "What am I feeling? Angry? Annoyed?", "What am I thinking? Am I thinking about what caused this bad day? thought of anything that could improve today?”
- Take a minute to sit down and breathe. After five minutes, open your eyes.
Step 3. Accept that sometimes, bad days can happen
Trying to cheer yourself up can only make you more upset. So instead of rejecting a bad day, accept that you were unlucky today, so you can process it.
Step 4. Try to find the source of your negative feelings
Think about the negative feelings you're feeling, and the things that might have made your day, such as stress from work, tension after a test, or frustration with people you know. Try to describe the source of your bad day in three words, such as "disgusted with Inem," or "stressed out by a client."
- Research shows that putting your feelings into words can significantly reduce the effects of those feelings.
- Sometimes, bad days have no source or reason. So if you're trying to find the cause of a bad day, don't push yourself to find it. Just accept the fact that you're upset, and focus on trying to process the emotion.
Step 5. Pour your heart out to someone you trust
Keeping your anger to yourself sounds appealing, especially in a busy environment like the office or classroom. However, don't keep all these emotions to yourself, especially if you can't get out of a negative room or situation.
- Talk to a coworker and tell them that you're in a bad mood, and that it's not their fault. Apologize in advance for any possible emotional reactions.
- If you are surrounded by classmates, explain that you are in a bad mood, and that you may be sensitive to their comments.
- You can also reach out to a friend or partner to get the things out of your chest. However, be careful when doing so. Share your problems for the day and the emotions you're feeling, then try to divert the conversation.
Step 6. Look at a bad day from another perspective
After you accept a bad day and try to find the cause, try to see the bad day in a bigger context. Know the effect this bad day has on tomorrow or next week. Ask yourself the following questions:
- Will today "scar" five days or five years from now?
- What can I learn from this situation?
- What small steps can I take to change the day?
- Showing gratitude for what you have and seeing a bad day from another perspective can help reduce negative thoughts and feelings. Seeing bad days as learning opportunities is also a good way to add positivity to your day.
- Thinking about things you can do to change your day also shows that you are trying to overcome negative feelings, and improve your thoughts.
Method 2 of 3: Practice and Eat
Step 1. Run, or walk
One of the best ways to deal with a bad day is to exercise. Research has shown that regular exercise can increase energy and help with stress. Focusing on activities that help you forget about your bad day will help dispel any negative feelings you're feeling. Exercise, and rest your brain.
- Do at least 30 minutes of cardio, or a short 10 minute workout.
- If you can't get to the game, do simple activities like taking the stairs instead of the escalator, or taking a lunchtime walk.
Step 2. Perform restorative yoga postures
Continuous, rhyming exercises, such as walking, swimming, dancing, and yoga, are good for calming the body and mind. The exercise also requires you to move, so you focus on other activities, instead of your bad day. Restorative yoga postures help your body to relax and recharge. However, you don't need to go to a yoga class to practice yoga. You can do it on a chair!
- The lotus posture is a common posture for meditation, and can be adjusted to fit in a chair. Sit comfortably in your chair, with your neck and back straight.
- Cross your legs on the chair. Place your hands on your thighs with your palms facing up, then touch your thumb and forefinger. Inhale through your nose 10-15 times.
- This exercise not only calms your brain, but it can also release the stress in your neck from sitting all day.
- You can also try simple relaxed postures to calm your brain. Cross your arms and place them on a table or other flat surface. Rest your head on your arms, then inhale. Close your eyes and hold for 10-15 breaths.
Step 3. Choose healthy foods instead of fast food
According to recent research, when we have a bad day or mood, the desire to eat will be satisfied with healthy food or fast food. Even if you want to eat chocolate or instant coffee on a bad day, you can also choose healthy foods to boost your mood.
If you like chocolate, eat dark chocolate. This chocolate contains a lot of phenylalanine, which is good for treating depression. Phenylaline can increase the production of serotonin and dopamine in the brain
Step 4. Enjoy foods with Omega-3 fatty acids and Vitamin D, such as salmon and walnuts
Omega-3 and Vitamin D can increase serotonin, the hormone that makes us feel good.
Step 5. Choose high-fiber, low-glycemic carbohydrates, such as popcorn
These foods are digested slowly, making them a nutrient-rich source of energy and without side effects (such as when eating cakes or sugary snacks).
Step 6. Choose foods high in magnesium, potassium, and vitamin B6, such as bananas and apples
Vitamin B6 can increase serotonin levels in the brain, which can increase energy and reduce bad moods.
Method 3 of 3: Taking Care of Yourself
Step 1. Practice deep breaths
This exercise can help reduce stress levels, and soothe yourself after a long day. Sit in a quiet place straight and try these two breathing exercises:
- Stimulated breathing exercises are suitable for when you feel tired and want to wake up.
- Inhale quickly through your nose, closing your mouth, but keeping your mouth relaxed. Inhale with the same duration as short as possible. Don't be afraid to make a sound while doing this exercise.
- Try to inhale three breaths per second. Your diaphragm, which is under your ribs, should move forward as you breathe in. Do this exercise for 15 seconds on the first try. After doing this exercise, you may feel dazed.
- Breathe normally after you finish the first 15 seconds of the exercise. You can continue the exercise by increasing its duration in increments of five seconds, up to a minute.
- If you want to calm yourself down, do exercise 4-7-8.
- Place the top of the tongue against the front of the teeth. Inhale through your mouth until it makes a sound. Close your mouth, then inhale through your nose to a count of four.
- Hold your breath for a count of seven, then inhale through your mouth to make a sound for a count of eight.
- Inhale again, then repeat the above steps four times. Make sure you inhale slowly through your nose, then exhale aloud through your mouth.
Step 2. Focus on creative activities
Many experts have found a link between creativity and physical health. Creativity allows you to reflect on experiences, including bad days, and express them in unique or interesting ways. You can paint, play music, dance, or even cook dinner.
You don't have to do a "perfect" creative activity. In essence, turn negative feelings into activities that allow you to express your emotions and feel good
Step 3. Distract yourself by doing something you enjoy, like listening to your favorite album in the car with the window open, or watching a funny video
Sometimes, laughter can distract you, and take away bad feelings.
Step 4. Spend time with friends and family
One good way to distract yourself from negative thoughts is to ask friends and family for support. Do fun activities together, such as playing futsal or games together, having a picnic, or drinking tea together. Spending time with loved ones is a great way to change your mood and prevent you from focusing on negative thoughts or bad days.
Step 5. Get a good night's sleep
One of the best ways to get in the mood and start the day with a new perspective is to get an 8-hour night's sleep. Go to bed at your usual bedtime, turn off all electronics in bed, then focus on stopping brain activity so you can rest. Undoubtedly, tomorrow, you will feel refreshed and ready to start a better day.
