The Best Things to Do When You're Having a Really Bad Day

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We are all just human. We all wake up sometimes to a day that isn’t the best. Without any particular reason, without warning – it’s just not our day. Maybe nothing seems to go right, maybe you feel empty, unmotivated, or exhausted from everything. Even if you want to tell yourself, “Today will be a good day,” sometimes it just isn’t.

Life sometimes surprises us with things we didn’t plan for – difficult conversations, mistakes, bad news, or simply the feeling that you’ve lost your rhythm. Bad days are part of life. Even those who seem to have everything under control experience them.

But you know what? Even when it feels like everything is going wrong, you can still do something to feel a little better. You might not become miraculously happy, but you can do small things that help prevent the day from getting worse. Below, I’ve gathered a few simple ways to help you when you’re having a bad day – to relax, lift your mood, and make your day a bit easier.

Remember That You’ve Survived Really Tough Days

It’s true – sometimes it feels like today is the worst possible day. But think for a moment: you’ve survived harder things, right? Although it may sound strange, remembering past tough moments can actually be motivating. It shows you that you are capable. If you survived when it was really hard, you can survive this too.

If you keep a journal, read some old entries. Look at how you got through the days that were really bad. Believe me, you’re still here. And just because today didn’t go as planned doesn’t mean tomorrow won’t be better.

So if you’re wondering what to do when you have a bad day, start here. Remember that you’ve already proven to yourself that you can handle challenges. This is your first step in making sure the day doesn’t defeat you.

Turn A Bad Day Into Something Useful

Try to think: what can you learn from today? I’m not saying the day will become amazing, but you can turn it to your advantage.

If someone disappointed you or you received bad news, ask yourself: what can I do now to make tomorrow easier? Maybe you’ll learn how to set boundaries or simply realize what isn’t important to you. Just try to find one thing you can take away from the day positively – small, but something that will truly help your well-being. Don’t overthink what could have been different. Instead, focus on what you can do now.

Pause And Check How You Feel

On a bad day, it’s easy to ignore your feelings and just “move on.” But that doesn’t help. It’s important to truly acknowledge what you feel. Anger, sadness, frustration – all of it is normal.

Ask yourself: why do I feel this way? Is it stress from work, a conflict, fatigue, or something else? Once you recognize what’s weighing on you, it’s easier to take action. You can write down your feelings, call a friend, or simply take five minutes for yourself. It’s not much, but even just acknowledging your emotions helps you avoid carrying them all day. This is one of the practical ways to feel better after a bad day.

Get Up And Move

I know, I know – sometimes even getting out of your chair feels impossible. But trust me, moving your body really helps. You don’t need to go to the gym or do anything extreme. Simple movement can lift your mood.

Try a walk, maybe just around the block or with a friend, or do some exercises at home. Even 20 minutes of movement can really change how you feel. It doesn’t matter how intense or fast – what matters is that you do something. Moving your body is also a way to give your emotions space to release.

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Treat Yourself To An Afternoon Rest

If the day has been really exhausting, take some time for yourself. A short break or even a nap can really help recharge your batteries. We all need moments to reset.

Before bed, try turning off your phone or computer. Sometimes we think social media or another episode will distract us from bad feelings, but in reality – it just disrupts sleep and drains the mind even more. A good night’s sleep helps your thoughts settle and your emotions calm down a bit.

Accept What Is

Sometimes the best thing you can do is simply accept how you feel. I know the impulse is to try to push away anger, frustration, or sadness, but that usually only increases stress. Instead, say: “Okay, this is here now. These are my feelings, my thoughts, and I will sit with them.”

This doesn’t mean giving up or quitting. On the contrary, when you accept what is, you stop feeding negative thoughts and redirect your energy elsewhere. It may seem strange, but over time, these thoughts lose their grip and gradually drift away.

Do Something Positive For Others

Sometimes, on a tough day, the easiest thing is to sink into your thoughts and emotions. But one of the best things you can do is shift your focus outward. Help someone, listen to a friend, or simply give a sincere compliment.

When you see that you can help someone or brighten their moment, your own negative feelings become lighter. Maybe you help with moving, give advice on a problem, or just truly listen. Small acts matter – trust me.

Going for a walk with your dog is a simple and uplifting idea for what to do when you have bad day.

Take 5–15 Minutes For Motivational Quotes

Sometimes just a few minutes is enough to shift your perspective. Open a book, find quotes that inspire you, or read a few short motivational posts online. That moment when you read something that moves you can give you a boost for the rest of the day.

If you’re wondering how to recover from a bad day, this is an easy and practical way. Just a few minutes – and your mood can already feel different.

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Take A Shower

Sometimes the best reset is simply taking a shower. It not only refreshes your body but also your mind. Try to focus only on washing – let go of your thoughts, feelings, and stress. Some even visualize negative energy going down the drain.

Even five minutes of a warm or cold shower can make a big difference. You’ll feel more awake, present, and ready to continue your day.

Listen To A Podcast Or Watch A Documentary

Sometimes you need a little inspiration or a change of perspective. A podcast, motivational speech, or documentary is a great way to gain a new outlook.

For example: listen to the story of someone who overcame challenges, or watch a documentary about how people achieve their goals. This can relax you, inspire you, and even make you smile.

Go To A Garden or Buy A Flower

Even if you’re not a “gardening person,” a small bouquet or an indoor plant can really change the mood. If you have a garden, plant something new or take care of existing plants. If not, buy a flower or a plant for your home. It doesn’t matter how much time it takes – what matters is doing something for yourself and creating a small sense of satisfaction.

These little things truly help with a mood boost and give you a sense of control over at least one part of your day.

Write Down What You Admire About Yourself

Bad days often make us overly critical of ourselves. Take a few minutes to write down at least one thing you admire or appreciate about yourself. Use small notes or a journal – whatever works for you.

The next time you have a bad day, you can look at them and remind yourself that you are not just that moment of discomfort, but also all the positive things you’ve already achieved.