How to Turn a Bad Day Around

Last Updated: May 14, 2021 References

Everyone has bad days. Identifying the source of your bad day will help you come up with small steps you can take to address the root cause of your discontent. Once you take some time to reflect on your bad day, learning how to press the rest button and breaking a sweat can help you turn your no good, very bad day into something positive.

Method 1

Method 1 of 3:
Turning Things Around

1
Identify the source of your bad day. Life is full of twists, turns, and troublesome individuals that can turn a normal day into a bad one. Take a moment to pinpoint the problem, whether it’s a lack of sleep, an incorrigible employee, or a teenager who refuses to abide by the household rules.
- Try taking five minutes to write about your feelings and what might be causing them.
2
Come up with a small step to address the root of your bad day. Once you’ve identified the cause of your bad day, think through some simple steps you can take to address the problem. For example, if your bad day was caused by a fight with your teenager over breakfast because her soccer uniform wasn’t clean, try working with your family to set up a regular laundry schedule so it doesn’t happen again.^{[1]
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3
Identify sources of and solutions to ongoing bad days. Sometimes it’s not just a bad day, but a bad month or a bad year that you just can’t seem to shake. Try to identify ongoing problems and patterns in your life that might be contributing to your bad days. For example, if your career is causing you extreme stress it might be time to consider retooling with a different skill set and changing careers. If you fight with your significant every day, you should consider counseling or ending the relationship.
4
Focus on the positive. When you’re having a bad day it can seem like everything is wrong in the world. Try writing down three things that are going well in your life. Practicing gratitude and optimism in the midst of a bad day will help put things into perspective.^{[2]
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5
Remember that today will pass. It’s important to remind yourself that a bad day is simply a bad day and does not mean that your entire world is falling apart. You will wake up tomorrow with a new day full of possibilities and the problems of today will be in your past.^{[3]
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Trustworthy Source
Harvard Business Review
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Method 2

Method 2 of 3:
Pressing the Reset Button

1
Take a deep breath. Our bodies and minds are deeply interconnected and impacted by our breath. Sometimes, feeling depressed or sluggish could be a sign your breath is slow and sluggish. In the same way, when you are anxious and fearful, your breathing may become more rapid. Deep breathing can reduce stress and help dilute negative feelings. Breathe in slowly through your nose, using your diaphragm so that your upper abdomen rises as you inhale. Slowly exhale making sure your upper abdomen falls. Repeat as many times as necessary.^{[4]
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2
Take a nap. Not getting enough sleep the night before can be a recipe to turn any day into a nightmare. You can assuage stressful situations and reset your system with a short nap. Try laying down for a 20 minute power nap or, if time allows, shoot for 30 to 60 minutes. You’ll be amazed at the boost in your creativity and productivity.^{[5]
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3
Go outside. If you’re having a bad day being stuck inside can make it worse. Exposure to nature and the sun helps improve your overall well-being. Getting yourself outside in nature usually has an immediate effect on your mood and vitality. Take a few minutes during your lunch break or after work to get outside. A brief walk in the fresh air or fifteen minutes sitting on a bench in the park can turn a no-good day into a manageable one.^{[6]
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4
Step away from the screens. Social media, email, and the internet can all be sources of a bad day. Whether you’re upset by a nasty post on Facebook or your co-worker sent a critical email, taking some down time without your laptop or phone can help you disconnect from the situation and gain some perspective.^{[7]
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- For a real time reset, try turning off your phone and unplugging all electronics for one hour.
5
Turn up the volume. Music is a powerful way of resetting the mind and body, especially when you’re experiencing negative situations and emotions. Turn on your favorite album and let the music transport you to a place far away from today’s troubles. For best results, try singing along.

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Method 3

Method 3 of 3:
Moving Your Body

1
Sweat it out. A great way to turn a bad day around is a high intensity workout. Hit the gym and catch a spinning or kickboxing class. Take a short (or long!) run on a local trail. Play flag football with your kids. A little bit of sweat goes a long way and can turn your tears into something positive.^{[8]
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2
Shake your groove thing. A little dancing never hurt anyone. In fact, it just might be the fix for your no good, very bad day. Close your office door, put on your headphones, and bust a move. If your office isn’t conducive to impromptu dance parties, crank up the volume in your kitchen while you’re cooking dinner. Before long you’ll be smiling and that bad day will be moonwalking out the back door.^{[9]
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3
Get your yoga on. Sometimes yoga is the best way to turn a bad day around. Whether it’s a YouTube video in your living room or a Bikram studio class where you sweat out the day’s frustrations, try using yoga as an antidote to those less than perfect days. You just might want to make a habit of it.^{[10]
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4
Get a massage. The act of massage can have a profound effect on your mood. On a bad day you may notice that your skin is hotter than normal or you are sweating more than usual. A massage can activate and release hidden stores of energy increasing feelings of well-being and alertness in addition to improving circulation and relaxing muscles.

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Expert Q&A

Question

How can I achieve a goal at work if I'm having a bad day?

Tracey Rogers, MA
Certified Life Coach
Tracey L. Rogers is a Certified Life Coach and Professional Astrologer based in Philadelphia. Tracey has over 10 years of life coaching and astrology experience. Her work has been featured on nationally syndicated radio, as well as online platforms such as Oprah.com. She is certified as a Coach by the Life Purpose Institute, and she has an MA in International Education from George Washington University.

Tracey Rogers, MA

Certified Life Coach

Expert Answer

There's a common misconception that every goal can be achieved quickly. Even smaller goals may require multiple days of work. Try not to get super down on yourself for not getting everything done in a single day. If you're having a rough day, get a good night's sleep and give it a shot the next day.