How to recover from a bad day: silence, walks, creativity

Dealing with negative feelings after a bad day

If the worries after a bad day do not let you go, focus on your physical sensations. It is important to give yourself time to process negative feelings. Once you can do that, take a few minutes to just take deep breaths and focus on what you are feeling and feeling. This will help break the vicious cycle of stress and anxiety. If possible, find a quiet place where you can be alone with no distractions.

Reflect on your emotions, but without harsh judgments. It’s okay to feel upset when you’re having a bad day. Instead of ignoring your emotions, acknowledge that you feel them. Name your feelings so they seem less overwhelming. For example: “I am frustrated and angry at myself for not being able to get a new job.” Don’t try to do an analysis like, “It’s ridiculous to be so upset about this!” Just let your feelings be.

If you can’t pinpoint the source of your negative feelings, then think about what might have triggered your bad day. Was there stress at work? Disappointment towards someone? Try to identify the cause in three or fewer words. For example: “disappointment at work” or “stress from clients.”

Research shows that simply putting your feelings into words can significantly reduce the intensity of your feelings.

Not all bad days have an obvious cause. Sometimes we feel overwhelmed and anxious with no apparent source of it – it’s just that some days are harder for us than others. If you can’t pinpoint the cause of your bad mood, focus instead on helping yourself feel better in the moment. For example, you can eat something tasty. And it is better to do some simple exercises to relieve stress, take a walk near the house, meditate.

If possible, share your feelings with someone you trust. Of course, it can be tempting to keep your gloomy mood to yourself, especially in a busy social environment. However, connecting with people when you’re down can help you feel better. Reach out to a friend, loved one, or colleague you trust. Say something like, “Hi, I had a hard day. Do you mind if I talk a little?”

And of course, remind yourself that a bad day won’t last forever, and neither will how you feel about it. Just because a negative experience is temporary doesn’t mean your feelings about it aren’t valuable. Just be patient and try to come to your senses.

You can tell yourself something like, “This day was terrible, I’m very upset right now, but this won’t last forever.” Try to see tomorrow as an opportunity to start over.

How to relieve stress after a bad day

The best way out of stress is to do deep breathing exercises. Deep breathing will signal your brain and body to relax, making you instantly feel better. It is enough to take from 3 to 10 deep controlled breaths through the nose and exhalations through the mouth. Breathe so that the stomach expands, not the chest! If you can, find a quiet place to sit or lie down while you breathe. Place one hand on your stomach and the other on your chest to feel the movement of your body. Close your eyes and focus on the physical sensations of the breath.

If possible, you can try more complex breathing exercises. For example, count to 4, inhale slowly, hold your breath at the number 7 and exhale at the number 8. Repeat this process 3 to 7 times.

If possible, get distracted by creative activities. Creative activities are not only calming, but can also give vent to negative feelings. All it takes is a few minutes to do something expressive, whether it’s drawing, knitting, or playing a musical instrument. And if you don’t have artistic skills, you can still distract yourself with simple activities like drawing abstractions with colors with markers or coloring pictures by numbers.

Although it’s considered old-fashioned these days, you can write down your feelings in a diary, even if it’s an electronic one. The recording doesn’t have to be anything verbally polished or deep—just putting your feelings into a few words will help you feel better. And of course, treat yourself to something – it can be anything from watching a comedy to buying your favorite snack.

If you’re completely confused and don’t know how to help yourself, try making a list of five simple, easily achievable things that you enjoy. Don’t add to your list what you can’t control (like “warm weather days”) or what’s unrealistic at the moment (like “going to a health resort”).

If you can, plan to spend some time with someone you care about. When you meet, go to the movies together, have a mug or glass of wine to blow off some steam, or just invite a friend over for a cup of tea. Spending time with loved ones and friends is a great way to change your mood and get rid of negative thoughts about the events of a bad day. If you don’t have friends or relatives nearby, try calling someone you know or chat online.

How to Feel Better Physically After a Bad Day

One of the best ways to get through a bad day is exercise. So go for a run or walk. Regular exercise can boost your energy levels and help you learn how to manage stress. They will also help you to distract yourself from all worries at the moment – by training our body, we give the mind a rest. If you don’t have time for a full workout, even a 10-minute walk around your neighborhood can help.

Even if you are far from yoga, you can use two or three restorative poses. These are gentle forms of exercise that engage both the mind and body, reducing stress and improving well-being. You can even take some postures, for example, the lotus position, while sitting at a table.

Sit comfortably on a chair or on the floor, straighten your neck and spine, and cross your legs. Place your hands on your thighs, palms up, with your thumbs and forefingers touching. Breathe deeply through your nose for 10-15 breaths. That’s all!

Then fuel up with healthy food. Eating delicious food can help you feel better, both physically and mentally. If you feel like shopping, choose foods that can improve your mood, such as leafy greens, whole grains, lean protein foods such as fish, poultry breast, and healthy fats found in nuts and vegetable oils.

While baked goods, candy, or fatty fried foods can look very tempting, when you’re feeling down, they can make you feel down.

If you like chocolate, go for dark chocolate as it contains a high concentration of phenylalanine. It is an amino acid known for its analgesic and antidepressant effects. It can stimulate the brain to release serotonin, a natural feel-good chemical.

Opinion

Vera RATIVNINA, practicing psychologist:

– To recover from a bad day, you need to allow yourself 7 to 9 hours of quality sleep. Sleep will help your body and mind recover from the stress of the day. Try to go to bed early enough. Unfortunately, stress can prevent you from falling asleep. If you’re having trouble sleeping after a bad day, try turning off all bright screens at least half an hour before bed. This also applies to all sorts of small gadgets – leave them alone, no matter how much you want to look into the chat or find out the latest news.

Relax before bed with some light stretching and a warm bath or shower. Read a relaxing paper book or listen to soothing music. Make sure your room is dark, quiet and comfortable, neither too hot nor too cold. Be sure to drink a warm, decaffeinated drink before bed, such as a mug of warm milk with a little honey.