8 Simple Ways To Feel Better After a Bad Day

The beautiful, somewhat terrifying, and dynamic nature of life ensures that we experience both highs and lows. It’s easy to bask in the brilliance of a good day, but bad days are harder to get through. 

If you find yourself enduring a particularly challenging day, consider trying one or all of these methods to feel better and ease the burden.

1. Journal

As someone who has journaled consistently for almost a decade, I’m a big proponent of keeping a journal. The mind is constantly swarming with thoughts, feelings, and ideas. Oftentimes, they go unexpressed and leave us feeling overwhelmed and anxious, especially after a bad day. Spilling your mental ramblings onto the pages of a journal can be an effective way to process your thoughts, making you feel less overwhelmed in the process. Journals also act as time capsules, which means that even after that bad day or season has passed, you can revisit those pages and reflect on the progress you’ve made since then. If you’re new to journaling and wondering how to start, check out this post.

2. Do a physical activity

It’s no secret that exercise is beneficial for our physical health. However, the value of physical activity on our mental health is also worth noting. Studies show that when we exercise, our brain releases endorphins, strong chemicals that boost energy and happiness. HelpGuide.org skilfully details the benefits of exercise on mental health in this article. In the midst of a bad day, you can feel better with just a little bit of physical activity. It’s up to you to decide your preferred method of exercise—it may be to take a walk, go for a run, swim a few laps, etc. Regardless, the resulting benefits will be the same.

3. Talk to a loved one

What are friends and family for if not to celebrate our wins and comfort us in our losses? After a rough day, a listening ear can be a strong source of comfort. Reach out to someone you know will provide a safe, judgment-free space for you to vent at the end of the day. Just be careful that this doesn’t grow into a habit of complaining, because constant negativity helps no one.

4. Lose yourself in a compelling show or book

After a stressful day, I love to unwind with one of my comfort TV shows or movies. For the duration of the episode, I’m able to place my personal challenges aside and focus on the issues that plague fictional characters. Stories are a wonderful escape, because they help us shift our focus from the heaviness in our lives and often leave us inspired, joyful, and encouraged. If you prefer to find escape with a book, check out my list of books guaranteed to break a reading slump.

5. Reflect on what went well

Bad days are so shrouded in negativity and it can be difficult to find the bright spot amid the gray. But, it’s not impossible. Sometimes, taking a moment to reflect on the positive aspects of your day, no matter how insignificant, can make a difference. It’s a practice that I’ve tried to be more intentional with and it’s a good reminder that “It’s just a bad day, not a bad life.” 

6. Pray/Meditate

For those who identify as spiritual or religious,  prayer and meditation hold immense value. These practices involve surrendering your inner burdens and finding steady ground in the face of instability. If you’re curious but unfamiliar about this concept, the good news is that there is no special process or formula to follow. Simply finding a few minutes for quiet reflection can make a big difference.

7. Cry

It may seem silly, but a cathartic release like crying is great for recovering from a bad day. As kids, many of us freely expressed our emotions and didn’t hesitate to cry when upset. But as we grew up, we were socialized to remain composed in those situations. Now, we tend to bottle up our emotions and let them fester until they eventually burst open. You can prevent this by giving yourself grace and room to cry every now and then. 

8. Sleep

After a bad day, sometimes the easiest thing to do is get in a comfortable position, close your eyes, and fall into the steady rhythms of REM sleep. Good sleep has tremendous advantages to our physical and mental health.

As we sleep, our brains and bodies rejuvenate, allowing us to bid farewell to the day and welcome a brand new one. That said, falling asleep can be challenging, especially after a rough day. For those struggling to fall asleep, I recommend reading this article featuring eight practical techniques for achieving a restful night’s sleep with ease.

I hope you find these tips beneficial the next time you encounter a challenging day that you can’t wait to put behind you. What are your methods for coping after a bad day? Are any of them on this list? Let me know in the comments!