Healthy Coping Strategies for a Bad Day
(Old Post— 2022)
There are days when life really surprises you and not in a good way. The day just sort of goes from bad to worse. You spill your coffee, there are wrinkles on your shirt, can’t get your makeup quite right, or you straight feel like you look like sh*t.
There are days when we have to deal with life’s dips on the roller coasters: breakups, getting fired, feeling left out, or not being able to get up from bed because of an existential crisis. Hey, there are many more reasons, and they are all valid. If you do not feel good, you are not alone. Everyone has been at their lowest for the smallest to the biggest reasons you can find.
How do you handle a bad day? (Repeat, if it extends).
I have excellent coping mechanisms that I picked up throughout time. I was that person who would absolutely self-destruct with really unhealthy strategies for making myself feel better. I mean, who has died from a couple drinks? Honestly, majority of the unhealthy methods there are to make yourself feel better are only doing so in the moment (and barely).
If you are numbing the pain with external agents, it will accumulate and most likely make you feel worse the next day. At least, that has been my experience. When I was in pain and I tried to numb it, I always somehow made it worse. Not just for myself, but for people around me.
Do yourself and the people in your life a favor and before you go off on a self-destructing parade, try some of the tips I will share in this post. If they don’t work, by all means keep doing your thing. But… there’s plenty research on it working really well.
Alright, lets get on the tips:
Make your bed
There is plenty research that simply making your bed gives your brain good feel chemicals. It makes you feel less clustered, way more organized, and ready to tackle the day. Even if you are not going to do anything at all because you simply don’t feel good, just making the bed can be the small boost you need. Also, it will keep you from going back to bed until you get the rest of the checklist done. Once you get the rest of the tips done during the bad day, you have my permission to go back to bed.
2. Take a shower (not a bath)
When I am having a really bad day, I feel really down, I usually forget to clean myself up because I am in self-pity mode. The best thing I can do for myself is to take a shower. Cleaning yourself up will make you feel refreshed and productive. I don’t recommend baths when you feel down because the purpose of this list is to get your brain pumping some serotonin and dopamine. The way to get yourself feeling slight better or at least not worse, is to get small tasks accomplished. Laying on the tub will not induce this feeling. Take a quick shower.
3. Eat a healthy meal
Fuel is incredibly important. I hate cooking, but if it is a bad day I force myself to make anything at all. A smoothie is my go-to feel good “meal.” In days I don’t feel well or I am extremely sad, I don’t want to eat. When I drink a smoothie I am actually feeding my body with healthy fuel. I do this at whatever time my body can get up. Carbs also help increase serotonin in your brain, the happy chemical, just don’t overdue it. A pasta or sandwich should be good. Just eat something, I promise it will make you feel better, or at least not worse.
4. Avoid screens
I have a really hard time with this tip, in general. I am always on my phone, computer, or TV. I don’t count my Kindle because that would be sacrilegious. However, especially on bad days social media is not going to help you. Any screen at all will make you want to stay in your slump longer. Which, no judgement, but it is not the TLC your brain and body needs. I completely understand wanting to binge watch a show to avoid life, but processing emotions will be so much better in the long run.
5. Cuddle some pets (bonus points if they are yours)
My favorite tip out of all the ones I put in here. Hugs are incredibly beneficial for your mood. Cuddling is a great way to get yourself a little bit better. But, on bad days we don’t always want to be around people. Finding a pet to cuddle up to or simply touch is going to do wonders for your mood. Puppies and kitties are just too cute to not feel like you are doing something good by giving them love. Plus, the more loving energy you produce and give, the more you are bound to receive. Call up a friend if you don’t have a pet, or go to a pet store where you can pet puppies for free. If you do have a huggable pet, annoy them all day long for hugs.
6. Take a walk
I know this is probably the least favorite of everyone’s to do list on a day their feelings are ripping out their insides. I have been there. However, moving your body will allow you to move the energy in your body. You don’t want bad energy to get stuck in your muscles and tendons. Yes, we store emotions in our body. I would say exercise, but if its a really bad day I doubt you or anyone will have the motivation. If you can, do at least stretch. If not, just take a five minute walk. Go move your body for just a couple minutes so you feel productive and release some energy.
7. Go outside
Vitamin D is incredibly important, which is why seasonal depression is a thing. When we don’t get enough sun, or vitamin D, we feel a bit depleted and technically more sad. Going outside and soaking up some sun, letting it kiss your skin, and rope you in a warm embrace, will help for being a bit more present and showing some gratitude. If there is no sun, going outside will still provide you with fresh air, a change of location (sometimes we desperately need it), and looking at some greenery. If you live in a city, walk to your nearest park or green space. Nature is good for us since we are animals at the end of the day.
8. Create something
If you did all of the tips on this list, you are bound to feel slightly better. I know that if you got all of the stuff done, you will at least not be sobbing or unnecessarily lethargic. If you made it to this tip, you will probably at least have like 1% of energy. Use it to create something, anything. The more we create, the more energy we get back. Especially on a slump. Feeling productive is one of the best feelings. I don’t mean for work or school, I mean something you enjoy. Writing, drawing, painting, crocheting, you name it, whatever activity will make you feel creative. Just do it for a bit and see how you feel, you can always return to bed if it is not working.
9. Read a really good book
This one is for my book lovers (I am one of you). Get into a really good fantasy series or fiction book. Nothing is better than getting lost in a different world. Escapism is not always healthy, but because it is reading, it is not unhealthy, you are putting your brain to work. If you are not into fiction, self help books are underrated. I would have a book for bad days, it had tips and advice for when you are feeling low, it helped me through some rough times. There are many books like it, pick one and read it on your designated I can’t get out of bed days.
10. Don’t overindulge in anything (including naps)
Important! For it to be a healthy coping mechanism, it cannot be anything you can possibly overindulge in. Alcohol and drugs are a hard no-no if you are feeling terrible. Chocolate and food has to be limited, it will feel good in the moment, but it will make you feel heavy and not good on the long run. Sex is not a good coping strategy, if this is your go to, what you most likely need is intimacy not sex. Intimacy can be found with hugs (see tip number 5). Anything that makes you feel guilty after doing it or in the long run, stay away from. Even naps can be a slippery slope so watch yourself. But also, don’t be too hard on yourself, I and a lot of people understand where you are. We are all sending you love. You will get through it.