We all have bad days, some worse than others, but regardless they can take a toll on your mental and physical health. So, it is important to have a set of tips and tricks in your tool kit to pull you out of a bad day. 

Today, I will be sharing with you all a set of tips for getting out of a bad day, or at least making your day a little better. In addition, I also added an image at the end of the post that you can save to your desktop/phone so you can reference back to this when you have a bad day. After you give this a read, be sure to share what your top tip is for a bad day in the comments below. 

1. Accept the Feeling

When experiencing a bad day, it is important to recognize the emotions and feelings you are experiencing. Once, you can accept the way you are feeling, instead of repressing it, you will be one step closer to moving on. If you continuously try to fight the emotions you will end up more and more upset. Accept what is and it will make moving forward much easier. 

2. Unplug from Social

Social media can be an amazing tool for support and getting inspiration. But, it can also be very negative and add fuel to the fire. My suggestion is that you avoid social media for a little while so that you can unplug and decompress. Then if you really want to get some inspiration, turn to something like Pinterest and search for things that make you happy. Some of my favorite things to search on Pinterest are cute dogs, positive quotes, pretty places, and plants

3. Meditate 

I have mentioned time and time again how much meditation can help to ground and calm your body and mind. Simply focusing on your breath for 5 minutes can make a big difference in your mood. Learn more about the benefits of meditation here, and check out Simple Habit, my favorite meditation app. There is an abundance of incredible free meditations, and that is why I believe it is the absolute best meditation app on the market. 

4. Reflect + Journal 

Sometimes a bad day is just that, a bad day. But, if these bad days become frequent, it may be worth reflecting on why you think that is. Ask yourself some questions and journal it out. However, I caution you not to go into full planning and reflection mode when experiencing a bad day. Be sure to understand where your head space is at, and try to reflect and plan out action steps when feeling neutral or a little better. Below are some questions to get you started:

  • What are my habits? Are these helping me or hurting me?
  • What are my goals? Am I moving forward with these goals?
  • Am I stuck in a rut? Do I need a change of environment? (a new job, change of career, a vacation, etc.)
  • What are my relationships like? Are the people in my life lifting me up or holding me down?

Beyond this reflection, writing down a list of things you are grateful for can be very beneficial. By switching your mindset from one of lack to abundance it can really flip your mood. 

5. Don’t Place Blame 

When you are upset it can be easy to place blame on other people/things in your life or yourself. However, this will never make you feel better. In fact, it will probably make you feel worse. When feeling upset, try not to fix the problem. Rather, reflect and put your thoughts out on paper and go back to analyse it later. Refer to the above point for more information. 

6. Prioritize + Forget the Rest for Now

When experiencing a bad day I think it is important to cut yourself some slack and not over due it. Therefore, I think it is good to check your schedule and see what really needs to get done that day, and move the rest to another day. This is an amazing act of self care and self love. You know that you won’t achieve your best work while having a bad day, so there is no point in doing more than you absolutely need to. 

7. Return back to Your Vision Board + Goals (or make new ones)

A rough patch or bad day is a perfect time to go back to your vision board and your goals. This will help you focus back on what is important and why you are doing what you are doing. If you have not made some fresh goals or a vision board in a while, maybe plan out some time to do so. It does not have to be that day, but by putting it on the calendar, it will help you feel better that you are making your life and happiness a priority. Refer to this blog post to find out more about making a word for the year and setting good goals

8. Practice Some Self Care

Self care is a great way to help get you out of a slump and to give some love to your body and mind when you aren’t feeling your best. You probably have some top self care activities that you love to do. Some examples could include reading a good book, watching your fave show, taking a bath, or anything else. Just listen to your mind and body and it will tell you what it needs!

9. Listen to Your Favorite Feel Good Playlist

Music is such a great way to change your mood. Next time you are having a bad day, put on a feel good playlist that will make you smile and get you fired up! If you don’t want to build your own there are tons to choose from on Spotify! Some of my favorite artists to start with are Beyonce, Lizzo, Katy Perry, and many more fierce women and men!

10. Watch a Guilty Pleasure Show or Movie

There is nothing like a great classic movie or show to help you feel calm and at ease. When you aren’t feeling your best turn to a favorite, chill and just zone out for a while!

11. Get Outside

Nature is such a great natural healer. It helps us to decompress, take deep breaths, and get in touch with our body and mind! Going outside is an easy (and free) way to turn your mood around quick!

12. Pet an Animal 

Pet therapy is an amazing thing! There is nothing like cuddling up with your dog or cat (or any other animal for that matter). Bonding with another living thing that will just listen and not talk back truly is the best medicine sometime! But, don’t worry, if you don’t have a pet, there are lots of pet cafes poping up all around the world!

P.S. check out this post for all the benefits of owning a pet!

13. Ask for a Hug 

Hugs can be so powerful! Science has shown that just by hugging someone it can increase Serotonin, the neurotransmitter responsible for mood. Meaning that simply a nice hug can turn your mood around and get you out of a bad day. 

14. Do a Power Pose 

Power posing is no joke! It is truly amazing how changing your posture can make such a big impact on your confidence and mood! Try a nice big power pose next time you are feeling a little sad, anxious, or off! It just might be the thing to get you out of your bad day. Here are a few power poses that you can try!

15. Call a Friend (or your Mom)

Sometimes we need a friend or family member to pull us out of a dark spot. It is okay to call a friend when you are feeling really shitty. Let them know how you are feeling and they can probably help to give you some advice, or at the very least, just listen!

But, make sure that you ask them if it is okay to vent or talk at that moment! We all have things going on, and sometimes the other person is not in the right head space to accept your venting. It is great practice to ask someone if they are okay to talk before word vomiting all your worries on to them!

Overall, these are my top 15 tips to help with a bad day! As always let me know in the comments below what you think. Also, make sure to download the picture below and save it to your desktop or phone as a reminder for the next time you are facing a bad day


If you liked the post make sure to share it with a friend and subscribe to my blog to get email updates every time I post. Also be sure to follow me on InstagramFacebook and Pinterest to get more updates from me on my day to day life.  

Your trusty, gutsy gal, 

Nathalie xx

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Nathalie is a Canadian entrepreneur, blogger, architectural designer, and Crohn’s warrior. Nathalie graduated from her final university degree in Spring 2020 with a Master’s of Architecture. Nathalie decided to start this blog to share her journey and experiences. She shares daily advice on all things health, lifestyle, self love, motivation and environmentalism on the blog and over on Facebook and Instagram.

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