How To Survive a Bad Day

Bad days are something that affect all of us. They can feel terrible. Sometimes they leave us feeling upset, sometimes they leave us feeling frustrated, sometimes they leave us feeling angry, and sometimes they can even leave us feeling like the world is ending.

Believe me, I’ve had my fair share of bad days – some I’ve dealt with better than others – so I thought I would share my tips for surviving a bad day.


  1. It’s a bad day, not a bad life“. I stumbled across this quote a few years ago, but it is something that has really stuck with me. When things don’t go as planned as we start to feel as if everything it getting on top of us, we can often lose perspective. Try to remember that yes, bad days to happen, but overall life can be pretty good. I hadn’t intended on sprinkling this post with so many quotes, but these also have sprung to mind: “this too shall pass” and “everything will be okay in the end… if it’s not okay, it’s not the end“. Remember these quotes (or at least the sentiments) and repeat them to yourself in times of need.
  2. Bad days are okay. They’re not fun, they’re usually pretty horrible, but they can help you to be more appreciative of good days. When you’re feeling rubbish, try to think of happier/calmer/more exciting times and be grateful.
  3. Everyone has bad days. They may not admit it, but everyone experiences days they would rather not repeat. You are not alone.
  4. Talking helps. Whether it is to a therapist, sibling, colleague, or even next door’s cat, talking helps. Bottling up horrible feelings puts a tremendous amount of pressure on yourself, so try to find a release in talking. Perhaps you prefer to have a big rant over the phone, or shed a few tears – it’s up to you. But trust me, talking helps.
  5. Breathe deeply. I don’t know about you, but I tend to live my life an 100 miles per hour. I talk fast, I walk fast, I eat too quickly, in fact I’m always rushing about. When things get a little tough, it’s often better to take some time and to breathe deeply. Racing around is not only exhausting, but can lead to mistakes and can leave you feeling really unwell. Slow your breathing down, and your pace will follow. A calmer pace will do you the world of good.
  6. Creature comforts. When you can, find some peace and comfort. I’m comforted by being at home in the warmth, with a scented candle, a cup of herbal tea, and something soft to hold or wrap myself in.
  7. Distract and take your mind off the day. Listen to music, draw, get creative, organise your room, exercise, watch a movie, write… whatever you like to do. I like to do different things to cheer myself up. Some days I’ll sit and write pages and pages until I feel some sort of release, some days I find animals comfort me (I’ll borrow my parent’s dog if my cat isn’t keen), and other days a walk outside can do me the world of good.
  8. Remember that you survived your last bad day.


What do you like to do when you’ve had a bad day?



Photos taken on Herm Island.