Are you having a bad day? Turn it around with these tips

We all have those days when we get up on the wrong side of the bed. We wake up, and something is not quite right. The day drags on, and our mood gets worse and worse. And all we can think about is when the day will end. The good news is that with a little mindfulness, you can turn the day on its head and make it work for you.

The good news is that a little mindfulness and self-care may help you shift your perspective and make the day feel more manageable.

Here are my top tips for turning a bad day around

1. Acknowledge how you feel and offer no resistance

Everyone has a bad day occasionally, and that’s OK. Acknowledge that you are human and that it is OK to feel the way you do.

By offering no resistance, I don’t mean doing nothing. Try not to fight, judge or continually dwell on the way you are feeling. Acknowledge it and continue with your day as gently as you can.

2. Focus on something inspirational

Find an image or quotation that inspires you and make it your focus. Look at it whenever difficult feelings arise.

Ask yourself:

• What feelings does the quotation or image inspire?
• Why are you drawn to it?
• Is there a message you can take into the rest of your day?

3. Look good, feel good

Wear one of your favourite outfits, style your hair in a way that pleases you or put on the nice coat you usually save for special occasions.

Small acts that help you feel comfortable or confident may gently lift your mood.

4. Go back to basics

It’s easy to forget the basics when you’re having a difficult day, and neglecting your needs may leave you feeling worse.

Try to eat regular, nourishing meals, drink enough water, rest and include some appropriate movement in your day. Looking after your physical needs may support your energy and general well-being.

5. Remember that feelings can change

This is how you feel right now, but it does not necessarily mean you have always felt this way or will continue feeling this way.

Remind yourself of other difficult days that eventually passed. You do not need to force yourself to feel better immediately.

6. Go for a walk

Walking may help clear your mind and support your mood. Take a walk outside, even if it’s only a short one. If you are able to, spend some time walking in nature.

7. Practise gratitude

On a bad day, it may feel as though everything is going wrong. Make a list of the people and things you appreciate. This could be something small, such as your morning coffee, or something larger, such as an important relationship.

Gratitude does not mean ignoring your difficulties. It simply helps you notice the things that are still going well alongside them.

Finally, be kind to yourself. Everyone has difficult days, and you do not need to handle every one of them perfectly. You may not always be able to turn your mood around completely, but you can take small steps to care for yourself while the feeling passes.

If low mood persists, becomes difficult to manage or begins affecting your daily life, consider speaking to your GP or an appropriately qualified mental health professional.