We all have bad days from time to time. The days when nothing seems to go right, or we’re met with challenge after challenge. Bad days downright suck, but they’re sadly inevitable.

Before we get too far into tips for navigating a bad day, let’s touch on something important. We need to remember that we’re human, which means we’re going to experience a wide variety of emotions. Some days we may feel excited, hopeful, or eager to accomplish our days, whereas other days may feel more of a struggle. Feeling like every day needs to be the best day ever is a ton of pressure to put on yourself. A bad day does not mean it’s a bad life at all, so make sure you remove any guilt that gets associated with it.

Also read: 5 Things to Remind Yourself if You’re Doubting Your Worth

10 Things You Need to do After a Bad Day

1. Log off social media

Social media can feel extremely toxic sometimes. We’re immediately met with everyone’s highlight reel the second we log on. A curated feed, if you will, exactly outlining the life they want us to see. We get a piece of the puzzle, but not the whole picture. When you’re having a bad day, it can be really tough to remember that. It can be really easy to get caught up in this idea that everyone else seems to have life figured out when that simply just isn’t the case. Social media is not real. When you’re having a bad day, the first thing you need to do is log off, even if you don’t think you need to. Sometimes posts can impact you in unexpected ways when you’re having a bad day.

Also read: 7 Signs You’re Ready for a Break From Social Media

2. Reach out to your support system

Reach out to someone that you trust and feel comfortable speaking with. Bad days can feel lonely or isolating, and we can easily get caught up in our own thoughts. Reach out to someone who loves you, supports you, believes in you and can help remind you of your worth. Someone who can come to you when they are having a bad day, too. Regardless of how it may feel in the moment, you’re never alone.

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3. Do an activity you enjoy

Try to focus your attention on an activity you enjoy – if you’re at work or school, this may take a little creativity. Get a coffee, read a book, go for a drive – do something positive that can help you focus on the good in your life. It doesn’t need to be anything excessively large or cost anything. Just something that lights you up and allows you to focus on your worth.

4. Ask for help

A bad day from time to time is unfortunately pretty common, but if you feel like they’re ongoing or regular, it may be a good idea to reach out for help. Reaching out for help does not make you weak or incapable whatsoever. In fact, it takes strength, courage, and it is something to be proud of. Life is way too short to spend it filled with bad days, so make sure you speak to your doctor or therapist about how you’re feeling.

5. Listen to your needs

Take some time to check in with yourself: what’s going on? What do you need? Do you need some time alone to process your feelings? Are you feeling overwhelmed by sounds and sights? Or do you feel like you need to be with people you care about? Spend some time really checking in with yourself to identify not only what is going on, but also what you need to feel your best. 

6. Set Boundaries

After you’ve identified your needs, you’re able to establish boundaries around them. Sometimes the thought of setting boundaries can feel a little uncomfortable or icky, so just think of them as little caution signs to help you from maxing out entirely. Kind of like the light that comes on that you’re almost out of gas, so you can refill your car before it runs out entirely. 

7. Practice gratitude

It’s easy to focus your attention on the things that are going wrong when we’re having a bad day. In fact, when you really think about it, focusing on the things you’re grateful for takes work, which is exactly why they call it a gratitude practice. You create more of what you focus on, so if you focus on how bad things are going, you’ll be more aware of all the crummy things going on in the world. Likewise, when you focus on the things you’re grateful for, it’ll be easier to see the beauty. It’s not an instant fix or be-all-end-all, but it gives you the tools to work on it.

Also read: 7 Gratitude Practices

8. Get some fresh air

Take a moment, pause, and breathe. Sometimes getting outside for some fresh air can help you clear your mind and regain your focus. Whether you wish to find somewhere comfortable to sit or stand, or go for a walk, make sure you’re doing something that makes you feel comfortable and empowered. 

9. Be kind and patient with yourself

As crummy as bad days are, they’re unfortunately going to happen, and you need to be kind and patient with yourself when they do. This can be tough since we live in a world that values constant hustle and grind so heavily, but trust that it’s okay to rest, relax or take a break.

10 Remember bad days won’t last

Hang in there. The rain will stop, the clouds will move, and the sun will shine again. As tough as it may be in the moment, try to remember that this feeling will not last. Keep going and love yourself.

10 Things You Need to do After a Bad Day