Bad days – we all have them. Those ones where you wake up late, realise you’re out of dry shampoo after you didn’t wash your hair last night, miss the bus by a hot second, and spill your coffee all over your new white shirt as you arrive late to that Very Important Meeting you were stressed about.
Especially now that I’ve become a mother, I’m realising just how quickly my day can turn upside down in a matter of minutes… or should I say seconds! (Any new mums relate?!).
I’m also realising that if I spend the rest of my day dwelling on everything that’s gone wrong, it almost never makes the rest of my day go right. I end up feeling even worse and turning into a not-so-great person to be around.
My solution? I try to combat any bad day by doing at least one positive thing to make me smile. So here are 8 simple things you can do to shift your mindset and turn those bad days around, for good.
1. Take a moment to breathe
If you’re reading this, I want you to stop what you’re doing right now and take a big deep breath! That’s right – 5 seconds in through your nose, hold for 2 seconds, then release through your mouth for another 5 seconds. Focus on the present moment as you do this 3-5 more times. Whenever I feel myself getting overwhelmed, I stop and say to myself “Loz just breathe!”. It’s amazing how quickly this simple trick can make me feel more relaxed so I can tackle whatever challenge lies ahead of me in a more positive and productive way.
2. Get those endorphins pumping
Physical exercise is one of the best ways to boost your mood! It relieves stress, clears your mind and gives you that amazing rush of endorphins. If you’re having a bad day, you might be more inclined to skip your usual exercise – which is all the more reason to pump out a quick 15-minute FHIT workout. You’ll not only notice your mood improve, but you’ll feel super accomplished for getting your body moving when you didn’t want to in the first place!
3. Get outside
Soak up that vitamin D and get outdoors! Taking a moment to breathe in the fresh air or going for a 10-minute walk outside does absolute wonders for your mental health. If I’m ever having a terrible day, I try to take a moment to reset in nature. Being surrounded by trees, birds and sunshine reminds me of how much I have to be grateful for and always helps me put things into perspective.
4. Feel all the feelings
It’s important to remember… you’re allowed to have a bad day! You’re only human. Pretending you’re fine and trying to ignore all your frustrations will only make you feel worse as you hold onto all that negative energy. Instead, I let myself feel whatever I need to feel for five minutes tops – whether that’s venting to a friend, writing in my journal, or even having a good cry. Not only does it give my mind and body permission to release all those negative emotions, but it allows me to clear my mind and start afresh without completely derailing my entire day.
5. Practice self-care
When things are difficult, we often get caught up in negative self-talk. If your mind is saying things to you that you would never say to your best friend, stop and remember to be kind to yourself! You are doing the best you can with what you’ve got. If you’re struggling, give yourself permission to do something just for you. Whether it’s taking a hot bath, watching your favourite Netflix show or indulging in a face-mask – a little pampering can go a long way to lifting your spirits!
6. Spend time with someone you love
There’s nothing like venting to your partner, your mum, your best friend or your favourite colleague when you’re having one of those days! They’ll be able to listen with compassion, validate how you’re feeling and provide you with some solid advice. Whenever I’m feeling down, a good chat and a laugh with someone I care about makes all the difference.
7. Nourish your body
When was the last time you had some water? Or moved your body? Have you eaten something healthy and wholesome today? When we’re feeling stressed, it can have a huge impact on our physical wellbeing. I try to release any tension I’m holding by doing something good for my body – whether that’s a quick stretch or workout, or cooking myself a delicious healthy meal.
8. Remember a bad day only lasts 24 hours
If it’s just been one of those days and nothing you do is helping, that’s totally okay too. The bad days always make us appreciate the good ones even more – and sometimes you just need to feel sad for a little while and try again tomorrow!
Looking for your cheer squad for the good days, bad days and every day in between? The FHIT family keeps each other motivated through our Facebook Community. Sign-up today for an opportunity to join us xx