So you had a bad day, huh? You didn’t get the internship or job you really wanted. Your car broke down in a high way. Maybe you were not able to pass an important exam and now you have to wait an entire year for another chance… Well, that sucks… a bit… But hey, the fact that the things didn’t work out as planned does not mean that you are a failure! Sometimes it’s hard to believe that even bad days happen for a reason. Everything depends on how you look at things. Because problems can be turned into opportunities and negative experiences can be used into your advantage. But to be able to do that you need to adopt a growth mindset. Remember that having a bad day does not mean that you have a bad life. Besides even a terrible day can teach you something important. So next time when you have a bad day (it happens to all of us) instead of fueling your anger and frustration do something to upgrade your mindset and cheer yourself up!
5 Reasons Why You Need To Recover From A Bad Day:
You need this
You deserve it
It’s a guilt-free pleasure
It’s a form of cultivating self-love
It’s a particular form of self-care (get your free self-care workbook here)
10 Powerful Ways To Recover From A Really Bad Day:
1. Express Yourself
Hiding, ignoring or suppressing difficult feelings and emotions can only make things worse because instead of getting rid of negative energy you are only fueling it. In contrast, if you let yourself feel your emotions by expressing them in a safe way you will turn them into your greatest advantage within seconds. Mostly because releasing negative emotions will help you to reduce levels of stress and anxiety, restore mental clarity and regain control over your life. That sounds good, right? So instead of denying your negative emotions, express them in a positive and mature way.
Here is how you can easily do it:
1.Recognize your emotions
2. Accept that you feel in a certain way
3. Give yourself a 5-second pause to think it over
4. Notice how your body responses to your emotional state
5. Tell yourself that it’s totally ok to feel that way
6. Take action and express yourself
- Write it out (keep journaling)
- Scream and shout (go and scream into your pillow for a while)
- Sweat it out (engage in physical activity)
- Use mindfulness techniques (meditate, breathe deeply)
- Be creative (try to use negative energy in a positive, productive and creative way)
- Talk it out (talk about your feelings with your friend, family member or therapist)
- Punch your way out (hit pillows or mattress with a tennis racket or just using your fists
2. Wash It Away
Is there any better way to recover after a bad day than taking a relaxing shower or a warm bath? I highly doubt it. In my personal opinion, it’s not only an inexpensive and rewarding way to relax but also a powerful way to start fresh!
Let’s face it, after a long, hard day your mind, body, and spirit crave it like nothing else you can imagine. Just think about a relaxing atmosphere that creates a positive mood, eases tension and helps you unwind within minutes. And what’s even better? The fact that you don’t need a spa membership to experience all of that wonderful stuff. You can wash your tensions and anxieties, declutter your mind, relax your muscles in the privacy of your home. All you have to do is to turn your bathroom into a soothing sanctuary and dive into a wonderful evening of relaxation and guilt-free indulgence. Use your imagination and turn your bathroom into a spa. Trust me essential oil candles, soft and relaxing music, scented soap and fluffy towel can work wonders! The power of shower!
3. Walk It Out
We live a sedentary lifestyle. Sitting for 8 hours straight with eyes glued to the screen and fingers typing at rocket speed we slowly forget how important physical activity for maintaining proper body function really is. That’s is so weird. I don’t know about you but I have to plan and schedule a physical activity just like any other task. Otherwise, I will forget about it. It’s incredible how our lifestyle has changed over the last few decades. Just like a smartphone became an extension of our hand a computer definitely became our external brain… And now, we have to fit walking into our schedule not to forget about it.
Walking is so important to physical and mental lifestyle. It’s a life-saving stroll. Can you imagine that even 20 minutes of walking outdoors can work wonders for your overall health and wellbeing? Not to mention that this simple activity prevents us from various chronic illnesses like diabetes or Alzheimer.
By contrast, sitting all day long is incredibly damaging to our physical and mental health for many different reasons and one of them is increased the risk for anxiety. I know that after a long, tough day the last thing you want to be doing is a physical activity but trust me walking even 20-30 minutes have incredibly calming effect. Walking can easily boost your mood, reduce stress, relax muscle tension and increase your happy hormones. Furthermore, this simple activity increase your mental performance and boost your creativity! So instead of laying down on the couch after a hard day, go for a 20 minutes walk, destress, calm your anxious mind and make yourself grounded. (I will do the same.)
4. Treat Yourself - The Healthy Way
Who does not like to reward themselves with their favorite dessert after a stressful day of work or study? Let’s face it we all have some delicious treats that we simply can’t live without. Of course, we are not talking here about eating a bunch of processed and junk food but about having a cheat meal from time to time. Without any doubt, food is a great source of pleasure. Sometimes it’s guilty pleasure food that we ashamed to love but eating it makes us feel so good and relax that we cannot resist it. My guilty pleasure foods are definitely caramel chocolates, chocolate chip cookies, tiramisù, gelato, and pizza Margherita (with parma ham, rocket and parmesan cheese). Of course, I’m not eating it every single day because it wouldn’t be the healthiest diet in the world but from time to time I like to treat myself with my favorite guilty pleasure food because it’s fun and positive experience that reminds me of my childhood. That’s why I love to reward myself after a long, hard and stressful day with one of my guilty pleasure foods and you know what I don’t feel guilty afterward because I learned to do it mindfully. Besides, you can always find or create healthy versions of your favorite fast options! So treat yourself like you would the loved one… in a healthy and mindful way!
5. Netflix & Whatever You Want
Did you know that watching a movie or a tv show can be actually good for you? Yes, that’s true! Researchers have found that watching your favorite tv show can help lower stress and anxiety by releasing endorphins. Which basically means that binge-watching Netflix makes you feel high without the use of drugs. Furthermore, television narratives became pretty complex, very informative and in the case of documentaries, even educational! What definitely throws a different light on tv that used to have a pretty bad reputation that could only make people dumb. Well, that’s good news!
But before you take some time off to hole up at home to binge-watching your favorite 10 season tv show wait a second. While watching an episode after episode of your favorite show it’s a great way to relieve stress and anxiety it can be also highly addictive, just like any other pleasure that makes your brain constantly produces dopamine. So use your Netflix mindfully! Engage in binge-watching only on special occasions or as a cure for a hard day.
6. Sleepover - Spend Time With Your Tribe
Do you remember when you were a kid and how you enjoyed sleeping over during school holidays and weekends? The ghosts stories, urban legends, favorite tv show, ice-cream or popcorn for dinner… wonderful memories… I bet you want to go back to these times…
But you know what? Being an adult does not deprive you from this pleasure! You can and you should organize with your friends a big night with favorite tv series, puzzles, board games, and some great food from time to time. It’s a wonderful way to spend quality time with your tribe, relax and indulge in guilt-free pleasures. Take care of your tribe and surround yourself with positivity!
7. Digital Detox
Well, sometimes you have to disconnect to connect properly. But seriously. Mindful digital detox and even a small break from social media work wanders for your health and wellbeing. We live in a digital age, where globalization and pervasive information technology have drastically changed the way we live and work but at the same time, it didn’t change the fact that we are still living creatures that need real human connection and contact with nature to be physically and mentally healthy. Not to mention that the internet teaches our brain that it does not have to restore so much knowledge because there is always available an external hard drive out. Which basically means that too much internet use can impair the ability to remember information and recall past memories. Because why should we remember anything if there is always available and ready to use our “external brain”, right?
Let’s be honest, living in today’s technology-driven world has both several undoubted advantages and serious disadvantages. Which basically means that the internet can be good or bad for society. Everything depends on how we use it. While the internet gives you the ability to connect with people from all over the world it will never replace the quality of face to face interactions. Not to mention that social media obsession it’s real and it’s dangerous because it increases anxiety and deepening the sense of isolation. That’s why recently a lot has been said about the importance of doing a digital detox from time to time, especially after a long day of work or study. Let’s never forget that disconnecting from the internet means reconnecting with reality.
8. Fuel Your Passion
Having a passion is incredibly important not only because it is directly related to happiness but also because it’s a great way to de-stress, relax, unwind and recharge your batteries after a long, hard day. Furthermore, having and feeding your passion is a great way to meet new people and build your tribe! So, maybe you like listening to good music, cooking delicious meals, gardening, watching documentaries on Netflix, writing poetry, practice yoga outdoors or stamp collecting? Whatever your passion is don’t forget to follow it! And if you haven’t already found your special thing, a passion to follow don’t worry. There are so many fun and enjoyable things to do. Just look around, ask your friends, challenge yourself and try new thing and you will find your special thing!
9. Get Quality Rest
I’ve never been a fan of napping. I mean, to be completely honest, I’ve never been a fan of sleeping. I used to sacrifice my sleep all the time to squeeze more time into my busy days until my tiredness and exhaustion took full control over my life. Then I finally realize that my family doctor who kept telling for years that I should get some quality rest was right. Well, that wasn’t just an empty talk… Now when I am extremely exhausted and stressed out after a hard day I just go asleep or if I have some work to finish I take a short nap. And I am still amazed how even 20 minutes of nap can boost energy levels, improve productivity and increase motivation. Can you imagine that my whole life, I thought that it was exactly the opposite? People who keep repeating that sleep is the best medicine are right! So if you feel like going to bed early after a long, hard day doesn’t feel bad about that. Getting quality rest has nothing to do with procrastination. But sleep deprivation is definitely counterproductive. So if you’re tired you should go to your sleep cave and get some quality rest!
10. Focus On What You Can Learn
Every life experience, good or bad, positive or negative comes with an important lesson. It might not seem like it sometimes, but there is always something you can learn from every situation of your life. But to be able to do that you have to adopt a growth mindset first. So instead of feeling sorry for yourself only because the things didn’t work out as planned, accept what you cannot change, embrace failure as an opportunity to grow and ask yourself what you can do to make the most of bad experiences and negative things to turn them into your advantage. I know what you think, easier said than done but the truth is, actually, that, your limits are only in your mind. Sometimes we feel that we failed to accomplish a goal only because our work produced a different outcome than expected. But you know what? In most of the cases a different result it’s actually a good sign because it means that life gives you a chance to discover new opportunities that you didn’t even take into account. So if your day didn’t go as planned take a piece of paper, and a pen, and write down all the positives you can find in this experience. The glass is half full when you give yourself a chance to see it!
And Recover After A Bad Day!