So, you had a bad day?

Sometimes we all have bad days, whether this be due to difficulties in our personal lives or a hard day at work. Today’s post is just a quick and easy access toolkit, for those and days so we can adopt a more positive outlook and essentially look after our mental health.

First off let’s talk about ‘bad days’. No matter who we are, our circumstances and our difficulties – feeling low and struggling with these feeling is completely normal. As people we are wired to feel a range of emotions where this be absolute feelings of misery or total bliss and joy. It is really easy to fall into cycles of low mood and anxiety after having a bad day, so below we’ll discuss a quick toolkit of things we can do to help break this cycle and ensure a bad day just stays a bad ‘day’.

Talk to yourself as if you’re a good friend

We’re all pretty great at discussing things with our loved ones and our close friends. We are experts at rationalising their low moods and worries especially when they are having a bad day. On the other hand, we tend to be a lot more critical of ourselves…filling our heads with unhelpful thoughts and irrational worries. In order to tackle our critical selves, we need to start looking at our mind as our friend. Asking ourselves the questions and giving the advice we would to our friends if they came to us with the exact same worries and mood. So, key take away message ask yourself, ‘What would I tell my best friend in this situation?’ and see where your advice takes you.

Talk to a friend

As we discussed before, talking to yourself as if you’re a friend can be a great first step to help tackle those bad day worries. But this can sometimes still be really difficult, if this is the case then talk to a friend. Whether this is to talk through your thoughts, as opposed to bottling them up, or using a light humorous conversation as a distraction. Talking to a friend allows for an outside perspective, to tackle negative thinking and uplift our moods.


We have all heard about the benefits of the gym and mental health. Whether you go to a gym, take a walk or a run – getting active is great to get your endorphin hormones pumping. Endorphins also known as the happy hormone are great to feel lighter and take the load off after a tricky day.

Meditate and Deep Breathing

Meditation is proven to help reduce stress and make us feel calmer. Through sitting and trying to empty our minds of all negative thoughts can again help ground our low emotions. As opposed to focusing on what went wrong during the day, try shift your focus onto your breathing. Just a few deep breaths in and out – really focusing on how your body moves with each breath and counting the seconds between each one. Nice and slow is the way to go, and this really helps soothe our nervous systems

Keep a thought diary

When our thoughts are overwhelming and they feel a lot like a whirlwind, instead of bottling it is a really great skill to start jotting these down. Essentially keeping a thought diary, whether this is a physical journal or even a notes page on your phone. After writing down your thoughts and lightening your mental load, try challenge these thoughts. Ask yourself:

  • ‘How realistic are my thoughts, beliefs, and expectations?’    
  • ‘What would other people say?’
  • ‘How would someone else view or perceive this situation?’
  • How would I have viewed this situation in the past or if I was feeling better?’

Now that we have a quick toolkit to help tackle those bad days, hopefully we can start making those small positive changes.

If you feel anxious, low or just need a general check-in, please feel free to contact myself through emails to arrange a chat and look into the best support suited to you.


Contact Wellbeing Advisor:

For additional and extra resources

Available to have a chat

Available to discuss further information and signpost services

Contact Staffordshire and Stoke Wellbeing Service (IAPT):

Improving access to psychological therapies service

Delivers evidence-based psychological therapies for common mental health difficulties such as depression and anxiety

Can self-refer

Shahara B

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