Today you did not go according to plan, but that does not mean that you are weak. It simply means that you are human, and you are not bad, because you had a bad day.
“Every day is not a good day but every day is something good.” -Ellis Morse Earl
This is not the end of the world when you find yourself thinking “I had a bad day”, but it can feel like it. You may have plans that fell apart, experiences that set you back, and conversations that only do harm.
You will start the day thinking that you can do all this, only to find that you can hardly get out of bed. When you have a bad day, you can forget to see the good.
Sometimes, self-care helps us remember why we deserve it. It helps us recharge and reset our mindset. It helps us to know that there are still options and that day is not over yet.
Love yourself today, no matter how hard it is. This is the way to find yourself among all the difficulties you have. In this way you center yourself and focus and lead a more meaningful life. Give yourself some credit and compassion.
Here are 7 ways to rebound from a bad day using self-compassion as a tool. If you had a bad day, these are for you!
1. Make a gratitude list
In a study on gratitude, psychologists Dr. Robert A. Emmons and Drs. Michael E. McCullough conducted an experiment, where people from one group wrote gratitude lists for ten weeks, while another group wrote about irritation. The study found that groups writing about gratitude reported a more optimistic mindset in their lives.
Overall, being on a gratitude list improved wellbeing and made people truly grateful by counting the blessings in people’s lives.
If you had a bad day, write a list of what you are thankful for. Make as long as you like, but also note Why the You are grateful for everything you write.
What has given you the most happiness? What have you set up for better days? Get victory, especially keeping in mind the bad days.
The day does not define you, and you still have things of value that surround you. These material things, spiritual relationships and experiences, relationships, basic needs, emotional and mental well-being, physical health, progress towards hopes and dreams, or simply can survive.
Here are some other simple ways to practice gratitude.
2. Write in a journal
Journaling affects your overall mental health, which also affects physical health and aids in managing stress, depression, anxiety and more.
All you need is a pen and paper, or you can do an online, password-protected magazine such as Penzoo. The key is to start and do not stress on yourself how polished or correct it is. You do not need prior experience to start writing a journal. just start.
Write down what is bothering you for 15 minutes. This helps with rumor, processing problems, and may even aid with brainstorming solutions.
However, as you approach it, you can find patterns of thinking that no longer serve you and begin to change your overall mental state. It will affect all areas of your life and is a great copulation skill.
Meditation can help you overcome negative thoughts, worry about the future, focus on the past, or struggle to overcome a bad day. It changes your mindset and helps you to focus on the present or one thing that you really want to focus on.
Here is an example of a meditation you can do:
Get in a comfortable position. Close your eyes Relax your body, release tension, and open your jaw. Tighten and release each muscle group in a body scan for progressive muscle relaxation.
Pay attention to your breath, take some deep breaths. Expand your stomach while breathing for diaphragm breathing. Empty yourself completely from the air, then take a normal breath.
Next, focus on the idea of self-love and erase it from negative thoughts. Think about the ways you are assessing yourself.
Give yourself unconditional love and issue judgment. Spend your time focusing on it because you make a difference. This is especially important if you had a bad day.
To learn more about how to get started with meditation practice, see this article.
4. Do Child Pose
Yoga outlet states:
“Child pose is a simple way to calm your mind, slow your breath and restore your sense of peace and security. Practicing the posture before bedtime can help relieve the worries of the day. Practicing in the morning can help you transition from sleep to wake up. “
When you do a child pose, it can be between difficult positions in yoga, or it can happen anytime you feel you need a rest. It helps you to overcome difficulties and calm your mind.
It also has the physical health benefits of lengthening your back, opening your hips and helping with digestion.
To do a child pose, put your buttocks back on your feet, knees on the floor. Extend your body with both arms above your knees or bend backwards, resting the head and neck on the floor.
Do this mudra as a gift for yourself. You are allowing yourself to heal, rest, get time for yourself, recover and recharge. When you have a bad day, it awaits you.
5. Try positive self talk
Engage in positive self-talk. It is essentially choosing your thoughts.
When you have a negative thought, such as “I can’t do that,” consciously replace it with the thought “I can do this.” Give yourself positive confirmation to help with this.
Negative self-talk fits into four general categories: personalizing or blaming oneself, aggravating or focusing only on the negative, anticipating the horrific or worst, and polarizing or just looking back and white.
When you stop blaming yourself for everything and start focusing on positive things, expect things to work out, and looking at the gray areas in life, you can see these negative Reverse mentality and engage in positive self-talk.
When you speak kind words for yourself, your brain responds with a more positive attitude. That attitude will affect everything you do. Take care of yourself if you have a bad day
When you’re doing negative self-talk, check with yourself to find out. Are you seeing the pattern? When did they start having problems? Can you turn these ideas?
6. Use coping skills and take a break
Use your coping skills. This means do not let your thoughts control yourself.
You can distract yourself and escape a little. Do the things you love. You can exercise, listen to music, dance, volunteer or help someone, be in nature or read a book.
It is not about oppression. This is about redirection. You cannot live in thoughts that are no longer working for you.
Sometimes, it’s okay to get out of your own way. Give yourself a break from the things going on in your head. You can always come back to a problem later. It can also help you figure out the best course of action because sometimes steps away is the only way to see a solution.
If you had a bad day, you may not feel like realizing what went wrong. You may need a break, so take one.
7. If one bad day turns into bad days
“I believe depression is legitimate. But I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive ingredients, then surround yourself with support, Then you are not giving yourself a chance to fight. “-Jim carry
If you have been feeling out of control, depressed, or unstable for more than a few weeks, then it is time to call a mental health professional. It is not because you have failed in any way. This is because you are human, and all you need is help.
You might not be able to rebound quickly from a bad day, and that’s fine. Feel what you feel, but don’t consume it.
When you talk to a professional, share the techniques you have already tried here and whether they were helpful. They can tell you additional thoughts or gain insights from their struggle to not be reborn from a series of bad days.
If you are doing more than just one bad day, they will want to know. If you do not have the answers, fine. You just need to try these tools and find out how you are feeling. This is all that is needed.
take care of yourself. Any progress is progress, no matter how small. Give yourself a chance to get better by reaching out.
If you had a bad day, don’t stop it.
Know this: It’s not okay it’s okay. You have the right to feel what you feel. But there is something you can do about it.
You can invest in yourself through self-care.
You are not alone in this. Everyone has bad days from time to time. You just have to know that you are positive things you tell yourself.
More things you can do if you had a bad day
Featured photo credit: Anthony Tran via unsplash.com