We’ve all had those days (or weeks…or months as the case may be). You know the ones I’m talking about. The days when it feels like everything is going wrong, life is a disaster, and the day seems lost from the start, so why even bother getting out of bed? Well, for those of you who really just don’t know how to get yourself out of the rut of bad days, here are some of the ways that I try to make my bad days just a little bit better.
Get out of bed.
Seriously. Pull back the covers, sit up, have a stretch, and GET OUT OF BED. How can you expect your day to get better if you just stay in bed wallowing for hours on end?
Treat yourself to a nice breakfast.
Food can improve your mood. When you wake up in the morning after 8+ hours of sleeping, your body needs food to start the day right. If you skip breakfast, your body will stay in starvation mode which can increase your anxiety.
On top of alleviating anxiety, eating breakfast can be a great opportunity to treat yourself to a nice home-cooked meal, or maybe if you’re feeling up to it you could even take yourself to your favorite cafe or breakfast restaurant! A nice yummy breakfast is bound to improve even a small portion of your day.
Give yourself permission to take a break.
Sometimes you just really need to take a break. Burnout can happen when you forget to take care of yourself or take time for the things that you enjoy. Make sure that you’re giving yourself permission to take time for yourself each day to recharge.
Spend some time with friends.
Spending time with friends (whether its in person or via phone/skype) can be a great way to pull yourself out of a rut. It gives you an opportunity to talk through whatever might be dragging you down. Recognizing the problem and putting it into words can often be a great way to help yourself brainstorm ways to get through it and feel better.
Look at pictures of baby animals.
Seriously, I was skeptical about the actual effectiveness of this one initially; however, it is scientifically proven that looking at images of baby animals can improve your mood! And the effectiveness of this mood booster increases even more if you can spend time with a real animal such as a puppy or cat. Animal therapy is a real thing. How can you resist a face as cute as this?
Go for a walk.
Fresh air can often work wonders on a negative state of mind, not to mention the scientifically-backed idea that exercise is a great way to improve mood and reduce anxiety, stress, and depression.
Take it ten seconds at a time.
For this point, I give full credit to the writers of The Unbreakable Kimmy Schmidt. In the TV show, Kimmy explains that when she is having a hard time, she focuses all of her energy on getting through the next ten seconds. This can help make the day seem more manageable and it can also act as proof that you are strong enough to get through whatever you are facing because you will get through those ten second intervals time and time again.
Think of the things you have to be grateful for.
In moments when it feels like everything is going wrong, I find it especially helpful to remind myself of the things that I am grateful for. I am grateful for my family and friends. I am grateful for my place in grad school. I am grateful that I get to pursue my dream career. I am grateful for my hopes and dreams. I am grateful for my therapist. I am grateful that I am alive. I am grateful that I have a roof over my head, food to fuel my body, and air to breathe.
By reminding myself of everything that I have to be grateful for, I can re-frame my negative mindset and remember that even though it feels as though nothing is going right, this is not the case.
These are some of the tricks that I use to get me through those days when it feels as though everything is chaos and nothing is going right. Let me know in the comments what you think and also feel free to add on any of your own tips!
Happy long weekend!