E verybody has bad days. Perhaps we get stopped in traffic on our way to work, have a “energetically” heated argument with a cranky coworker, or have a significant problem with a customer delivery.
Bad days, for whatever reason, are a natural part of life. However, we have the ability to choose how we respond to them.
One option is to dwell on what went wrong and allow our bad emotions to linger all day. However, this is unpleasant, and our mood is likely to transfer to others. Instead, we can take the initiative and look for methods to improve an awful day. This option is empowering and uplifting, putting us in command of our behaviors and feelings.
How to Brighten Your Day
Here are tips that you can do to make a bad day better.
Reach Out
Contact a trusted friend or colleague and see if he/she has time for a cup of coffee.
Talking about what upsets you can often help you relieve negative emotions. Your companion may also provide you with a new perspective – perhaps the problem isn’t as awful as you think!
If you are unable to confide in a trusted friend or teammate, keep a journal or utilize a technique such as Cognitive Restructuring to challenge the way you think about a negative scenario.
You can modify your perspective, release negative sentiments, and move on from a circumstance by “explaining to yourself” why you’re upset.
Go for a Walk
Take a few minutes to go for a walk outside.
Sunlight, fresh air, and the sounds of birds chirping in the woods can improve your spirits. It may even improve your self-esteem.
Achieve a “Small Win”
How do you feel when you’re making solid progress toward a big goal? You’re feeling excellent, right?
Making even little progress on meaningful work improves your attitude and motivation, according to research. It can also take your mind off your bad mood.
So, spend a few moments to review your Action Plan or to-do list. Identify one or two little things you can complete today to take you closer to your most critical goals.
Be Grateful
Consider all of the wonderful people and things in your life. Consider your friends, family, house, or a trustworthy colleague at work. No matter how horrible your day is, you’ll almost certainly find someone or something to be thankful for.
You might also have photos of loved ones on your desk, as well as things that remind you of journeys and other life events. These can be used to remind you of everything you have going for you.
Plan a Team Meal or Event
When you have a rough day, doing something good for others can help you feel better. One approach to accomplish this is to plan a group lunch or event in which your entire team can participate.
Plan a team event or a group lunch so that everyone can socialize outside of work. Ask team members or colleagues for suggestions, and try to plan something that everyone will enjoy.
Praise Yourself
When someone compliments you, you probably feel a rush of pleasure, confidence, and pride. When others appreciate your talent and skills, it feels fantastic, and it can improve your mood and performance for the remainder of the day.
The trouble is that compliments and acknowledgment can be hard to come by, and they don’t always come when you need them the most.
I am the measure of my worth, and I say I am worthy, Life grows lovely where you are.
Mathilde Blind
This is why you must learn to compliment yourself. List all of the good things you’ve done in your profession thus far in an “achievement log.” Collect compliments for your achievements over time, and return to the log on bad days.
For example, maybe your boss emailed you recently to congratulate you on a big win – this should go in your log.
Get Some Exercise
It is common knowledge that exercising helps improve your mood. Go to the gym, stretch in your office, or go for a short stroll. Exercising for as little as 10 to 20 minutes has been shown in studies to improve mood.
Deep breathing or meditation are other options. These approaches can help you feel more relaxed and serene, as well as detach yourself from what has upset you.
Help Someone Else
It feels amazing when someone take the time to assist us. But did you realize that donating offers its own set of advantages?
For example, one study discovered that helping coworkers with their job can enhance your mood by providing pleasure and distracting you from your unpleasant emotions.
So, pitch in and assist a struggling team member, do something pleasant for a colleague who is depressed, or perform a “random act of kindness” such as buying snacks for everyone on your team.
List the Pros and Cons
Regardless of how horrible your day is, there is always a “silver lining.” This is why listing the advantages and disadvantages of your circumstance might be beneficial.
Write down the unpleasant aspects of your day, then consider what went well. What can you take out from this situation? Are there any benefits or chances that you have skipped? And what can you do to make things better?
Writing things down has a therapeutic effect and can significantly reduce your stress levels. When you consider what you can learn from the circumstance, you’ll probably find that there are more advantages than problems.
Put Things in Perspective
No matter how horrible your day is, these events are unlikely to change the direction of your life in the long run. Consider the following simple but critical question: “Will this problem matter to you in a month?” In a year? After five years?”
Most of the time, the response is “No!” and this question can really assist to put an unpleasant day into perspective.
