11 Quick and Easy Ways To Make a Bad Day Better

It’s your mood. You should be the one in charge of it.

We all have bad days. We all get in bad moods.

We often feel like we have no control when that happens. Moods worsen and maybe even spiral.

The good news is that when it comes to your mood and how you manage your day, you’re more in control than you think.

Here are some very quick, straightforward ways to turn your day around. They’re small tricks, for the most part, but they can build upon each other.

Say something nice to someone

Saying something pleasant to another person is simple and inexpensive. You may ask yourself why you should bother. The answer would be that saying something nice becomes its own reward.

Brightening someone else’s day can actually help brighten your day up as well. It begins to shift your negative day into a more positive direction just by its inheritance positivity.

Do this a few times, and you should notice a significant difference in your day.

And it’s a nice thing to do.

Breathe

I mean, like, really breathe, you know?

Stop what you’re doing. While standing or sitting, take in a deep breath and then slowly release it. As you release your breath, will yourself into slowing down. Everything is going to be okay.

Let tension flow away from your back and shoulder. Take another deep breath and slowly exhale through your nose, relaxing more and more.

Still feeling a bit stressed? Repeat the process a few more times.

Identify what’s putting you in a bad mood

Just identifying what’s putting you in a bad frame of mind can give you power over that. Even if it’s just a little power, it’s better than none at all.

Examine your day, examine your actions or what’s been going on around you, and identify precisely what the source of your anxiety or stress is. Take some deep, slow breaths.

From there, you’re in a better position to take steps to deal with it.

Declutter a little bit

For many people — myself included — too much of a mess can be a source of stress. And if it’s not causing stress, it’s at least putting me in a little bit of a funk.

You’d be surprised how nice you can make a small area look better in just five minutes. Ten minutes tops.

Square off your desk. Clear off the kitchen table or the counter. Pick up the bedroom and make the bed. Give the toilet a quick scrub.

Little acts like this help you reassert control over your life, and your place looks better.

Unplug yourself for a spell

Unplug. Really.

Turn off the phone. Turn off the TV. Turn off the computer.

Go read a book. Go for a walk. Bake something.

The world is a busy, fast-moving, noisy, and often distressing place. Tuning it out for a couple of hours to just be with yourself could be just what you’re looking for.

Smile… no, seriously

I know this may sound a little dishonest on the surface, but bear with me.

Anecdotal or not, there is something to the belief that the purely physical act of smiling — the way the muscles move in your face, the release of dopamine — can contribute toward improving one’s mood.

Maybe it’s an association thing, but I’ve tried this numerous times, and there is something to be said for it.

Make yourself smile a few times and see if that doesn’t lighten the mood for you. No need to walk around with a fake smile all day. That just ends up backfiring on you.

Keep it simple, quick, and light.

Engage in five minutes of exercise

Even a bit of physical activity can make a difference in your day. Don’t think you have to run a marathon or anything. Just get the blood moving a bit, and a bit of exercise can distract you from a lousy day once you get the kinks worked out.

Take a walk around the block. Try some beginners yoga. I like doing some bends, stretches, and twists. If the dog needs to go out, I’ll take him for a walk around the neighborhood.

You could also try an activity you used to enjoy but haven’t indulged in for a while. Bowling is nice. And softball.

Tennis anyone?

Get some sleep

It’s incredible how much of our daily stress simply comes from a lack of sleep. People who commute every day know what I mean.

Try to get enough sleep — seven or eight hours ideally. At least get a nap in from time to time. Everything looks better after a nap.

Smart eating

Some foods are better than others where your mood is concerned. The empty carbs you get with potato chips, and fried food can make you feel fuzzy-headed and tired. Foods with a lot of sugar or starch may give you a brief lift, but the following crash isn’t really worth it.

Vegetables, dairy, and lean meat — especially chicken — will be better for you in terms of mood and mental alertness.

Breakfast tends to set the baseline for your day. Trade in the carb-heavy bagel for some yogurt and a banana. Instead of fast food for lunch, bring some chicken with veggies.

Treat yourself from time to time, but remember how food affects mood. That’s an effective tool to have in your belt.

Go be social for a while

Human beings are social animals. Being alone is no good for anyone. Even having just one or two close friends can have an impact on your mood.

When was the last time you talked with someone? Did you do it in person? On the phone is okay. In-person would be better. Go get some coffee or a beer. Have a meal.

Connect.

You will very likely find your day ending on a higher note than it started.

Take a nature walk

There is something about being surrounded by greenery that can boost one’s mood. If you’re trying to get away from a bad mood, try seeking out some nature to walk or sit about in.

Easier said than done?

Yeah, if you live in an urban area, you might have a tough time finding some nature to enjoy. Thankfully, many cities have been planting more trees along sidewalks. Businesses have been beautifying their landscapes. Even apartment complexes have roof gardens these days.

Roof gardens count. As do porches and balconies peppered with flowerpots.

Get a taste of nature in to help grow a better mood.

It’s All Good

Sometimes being in a bad mood can be a good thing. It can burn some angst. But don’t stay like that too long. It’s way too easy to get stuck.

These simple steps can help turn all that around.

Before you know it, you’ll feel lifted. You’ll feel productive, in charge, and recharged.

It’s all good.

Thank you for reading. I’d love to share more with you via my Bi-Weekly Word Roundup newsletter sent to subscribers every other Sunday. It will feature news, productivity tips, life hacks, and links to top stories making the rounds on the Internet. You can unsubscribe at any time.