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

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Some days just don’t go smoothly. You wake up already feeling a heaviness in your chest, everything goes wrong—even the things that shouldn’t. Coffee spills, your thoughts scatter, every sound gets on your nerves, and there’s a restlessness inside you that you don’t know how to calm. Do you know those days? When it feels like the world has kind of forgotten about you… and you’ve forgotten about yourself too.

Those days when you’re just dragging yourself through, wishing you could press a pause button. We might call it just another “bad day,” but in truth, we know it’s not “just that.” Because when you’re having a bad day, your inner peace, patience, and self-trust often collapse along with it. And even though it might feel like the whole day is taking over everything, we still have the ability to regain a sense of control.

What to do when you have a bad day isn’t just a question—it’s an invitation to turn inward. Not to quickly “fix” everything, but to listen, to pause, and not to lose yourself. In this article, I’ve gathered a few simple yet powerful steps that can help when you don’t know what to do next. When everything feels like too much, too heavy, too loud. If you’re looking for ways how to feel better after a bad day at work or at home, you’re exactly where you need to be.

What To Do When You Have A Bad Day ? Try These Things

Bad Days Don’t Mean a Bad Life

I know how quickly the feeling of being a failure can take over. That nothing is working out. That life is slipping through your fingers like wet sand. One bad moment turns into another, and soon you’re convinced that you just can’t manage life normally. But you know what? A bad day is just that—one bad day. When you’re having a bad day, remember this: you’re not alone. And you’re not a bad person. You’re just human—one of us.

Sometimes life feels like one big misunderstanding, but that doesn’t mean everything is meaningless. Let me tell you something: even the brightest people you see online have days when they’d rather hide under the blanket and stay there until spring. They also search for answers on Google, typing “what to do when you have a bad day” and hoping something will pull them out of the grayness. Breathe. Today didn’t go well? Tomorrow is a new day. And you’ve gotten up so many times before. You will again.

Create Space Between You and the Thing That Threw You Off

Some say “go for a walk,” others “take a deep breath”… but let me say it in my own way: when you feel like your head is about to explode, step away. Just for a moment. Give yourself permission to zoom out and look at the bigger picture. What do you really need right now—more drama? Or one deep exhale? When I’m feeling stressed and overwhelmed, I sometimes just say to myself: “Okay, Teja, pause. Just pause. Breathe. Don’t fix everything right now.”

And you know what? I often find more clarity in that one minute of silence than in an hour of overthinking. That’s one of those moments when how to feel better after a bad day at work becomes truly doable. Allow yourself not to fix everything. Just to be. And that’s enough.

Don’t Hang Out With People Who Compete Over Who Has the Worst Day

Okay, let’s be real. Have you ever wanted to vent a little, only for someone to cut you off with their own disaster? And instead of feeling heard, you ended up feeling drained by that “who has the worse life” competition? Bad days don’t need extra weight—and people who feed on complaining won’t help you get back on your feet.

Sometimes the best thing you can do for your well-being is to walk away from those conversations. Without guilt. If you find yourself having bad days often, think about this: who do you share your space, energy, and inner world with? Maybe it’s time to turn toward people who lift you up—or just spend more time alone, in silence. That’s healing too.

Remember: You’ve Survived Worse. Look Where You Are Now

Sometimes the best answer to how to recover from a bad day isn’t a quick fix but a memory. A memory of being in a similar emotional place. Of being down, disappointed, tired, lost. And still, you got up. Psychotherapist Dr. Corey Yeager says that these hard moments show you just how resilient and strong you really are. And he’s right.

Sometimes life throws you a test you didn’t expect—and you still make it through. That gives you strength. Confidence. And a reminder that you have more inside you than you think.

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Rewrite the Story

Now let’s be honest—how many times have you experienced something that felt terrible in the moment, only to realize later it taught you something valuable? Bad days are sometimes just teachers in disguise. Those uncomfortable moments quietly whispering: Hey, something needs to change. Wake up. Dr. Yeager says growth often comes from discomfort. And that’s not a cliché. If something pushes you out of your comfort zone, it means you’re on the edge of change.

And that could be the beginning of something truly beautiful. Next time your day goes wrong, try swapping the thought “Why is this happening to me?” with “What can this teach me?” Sometimes that shift makes a world of difference. Not because you suddenly feel happy—but because you realize you’re not powerless. That you have a voice in your own story.

Turn Off the World—And By That I Mean Social Media

You know what you really don’t need on a bad day? Watching for the 37th time how someone else is currently on Santorini, how their partner is making vegan curry, or how they just ran a marathon with a big smile on their face. We know it’s a filtered world—but it still stings sometimes. On a bad day, social media can intensify that feeling that you’re the only one not doing well.

If you’re wondering what to do when you have a bad day, start here: unplug. For an hour, for the afternoon, maybe even the whole day. Call it your mini digital detox. And guess what? The world goes on—without all those photos of perfect breakfasts. And you finally get a chance to breathe.

What If You Actually Gave Yourself What You Need?

Sometimes, when everything goes wrong, we forget to ask the most important question: “Hey, my heart, what do you need right now?” One of the most powerful things you can do after a bad day is to actually listen to yourself. Maybe you need silence. Maybe a long chat with a friend who won’t give you advice, just listen. Or maybe… a sheet of paper where you pour out every thought.

https://www.wondermind.com/article/feel-better/Some people relax by organizing a drawer. Others light a candle and watch a funny show. If you’re wondering how to recover from a bad day, the answer is simple: listen to yourself and do what your body and soul truly need. No guilt, no comparisons. Just you and your way.

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

Activities That Will Relax You On a Bad Day:

Call or text someone who always makes you feel warm inside.
Make yourself a cup of tea, coffee, or cocoa that smells like safety.
Grab a journal and pour your thoughts onto paper—no rules, no filter.
Breathe deeply. Slowly. Consciously. Let each breath be a small victory.
Turn on your favorite music and listen to it the way you did when you still believed in magic.
Go outside—to the forest, a park, or a meadow. Nature heals without asking.
Treat yourself to your favorite meal—without guilt, with full enjoyment.
Pick up a book that pulls you in and takes you away for a while.
Light a candle, that one that always makes your space feel better.
Take a digital break—turn off your phone, disconnect from the world, reconnect with yourself.
Go to a place where you feel alive (a beach, a meadow, a nearby hill, a park…).
Stretch your body. Slowly, gently. Allow it to relax.
Do a face mask and tell your reflection: “Today, I’m caring for you.”
Read inspiring thoughts or quotes—let them remind you how much you’ve already overcome.
Close your eyes and take a short nap—the world will wait.
Rearrange a cozy corner in your home.
Buy yourself flowers. No reason. Just because you love them.
Move your body however it craves—whether it’s dancing, walking, or yogic breathing.
Write down five things you’re grateful for. Even on a bad day, something good always remains.
Be with people around whom you don’t have to be “okay.” Just you—that’s enough.
Turn on a diffuser with essential oils—let the scent calm the storm within.
Watch the sunset. Just sit and watch the sky melt into the night.
Try a guided meditation—even five minutes count when the world feels too loud.
Take a warm shower or bath—let the water wash away at least some of the weight of the day.

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Turn the Day Around – With One Simple Act of Kindness

Okay, if you feel like your world is falling apart, try doing something kind for someone else. Nothing huge. Maybe just a message to one person: “I thought of you today—I hope you’re okay.” Or write an anonymous thank-you note to someone who helped you years ago. Or pick up some litter while you’re out on a walk—yes, that counts too.

Psychologists say that helping others gives us a sense of agency. That you’re not just a victim of a bad day, but someone who can create something good—right here, right now. If you’re wondering how to turn a bad day into a good one, here’s a little secret: start with a small act of kindness. Create something beautiful. Even if it’s just a smile on someone else’s face. Your day will immediately feel just a little bit lighter too.