43 Ways to Feel Better When You're Having a Bad Day

Woman looking sad. — Stocksy / Tania Cervian

The bad news: no matter the status of your mental health, bad days are inevitable. We all have them. The good news: bad moods do not have to ruin your day. In fact, learning how to bounce back from cloudy moods can help you regulate emotions.

To improve your mood on a bad day, we rounded up 43 easy pick-me-ups to help reset your mindset. While these are not guaranteed to transform your mental health, they are the first step toward getting there.

Meet the Expert

Jeff Yoo is a licensed Marriage and Family Therapist in the state of California.
Dr. Raafat W. Girgis is triple board certified Psychiatrist in Psychiatry, addictionology, and Psychosomatic Medicine and medical director at the Moment of Clarity Mental Health Center.

Ways to Turn a Bad Day Around — MyDomaine / Emily Roberts

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Call Up Your Loved Ones

If you can devote a lot of time to this and head out on a hike or picnic, great. But if you have a hectic day at the office, even a short burst of outside time will boost your mood. Yoo suggests to take a walk in an area where you can see the sky, smell foliage and feel the earth beneath your feet. Try taking a 10 minute walk around the block—it'll really help!

Quick Tip

Take a five-minute walk around the block to lift your energy and take your mind off of everything.

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Call Up Your Family Members

Or try calling long-distance friends to catch up during your commute or after a long workday. Talking to your loved ones can help bring you out of a small rut. Yoo suggests a FaceTime or video chat with family or friends that live far away.

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Practice Deep Breathing

If you find yourself overwhelmed, or you just want a reset in the middle of a busy day, try deep breathing exercises. This practice can help you calm yourself down and shift your mindset.

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Go See a Movie in Theaters

Instead of curling up with Netflix (though this can help sometimes, too), try getting out to a solo movie date. It'll allow to you disconnect and immerse in the fictional story rather than dwelling on your bad day.

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Treat Yourself to Something Relaxing

Treating yourself to something like a massage, pedicure, facial, or blowout is a great cure for the blues. If that's not your jam, you can try something like reading a book or doing a puzzle.

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Turn Your Own Bathroom Into a Spa-Like Oasis

Choose one of your favorite candles, a luxe soak, and a relaxing playlist and relax in utter bliss. Don't forget to turn off the lights, grab your Bluetooth speaker and a couple of snacks.

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Get Some Perspective

Bust open that journal! Write down the events or moments that brought you down so you can assess how little or large these issues really are in the scheme of things.

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Call Your Bestie

Our friends really make the world go 'round. Don't forget to check in with your bestie every now and then, and if it's someone who lives nearby, make a plan with them.

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Read Some Motivational Quotes

If you need to lift your spirits, read some of your favorite feel-good quotes or poems. We're personally fans of Rumi Kaur and the iconic Maya Angelou.

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Go for a Long Drive

Going for a drive is one of the best ways to relieve both restlessness and pensive moods. Blast your music, roll down your windows, and let the wind wash your stress away.

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Update Your Résumé

Look at job postings online if you're feeling stuck and overwhelmed at work. This will make you feel like you're doing something to make a change, even if it's going to be a longer process.

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Write Down What You Admire About Yourself

Try not to be so hard on yourself or blame yourself for the bad day you're having. If that sounds impossible right now, try hiding away these little self-love notes around your home so you find them next time you're having a bad day.

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Keep Your Appointments

When you're having a bad day, your first thought might be to cancel all obligations. But as Girgis explains, "If you have an appointment, keep it, if you are going to be late, contact the office to explain, if you can't reschedule. Being accountable for your time and commitments is part of taking care of yourself."

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Grab an Adult Coloring Book

And get to work with some pretty colored pencils. If you want an extra mood booster, pour some sparkling water and play your favorite playlist on your speakers.

Quick Tip

Hide some notes with affirmations and words of self love around your home as surprise pick-me-ups.

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Go on a Pinterest Bender

Is there anything better than going on Pinterest and curating your wardrobe or your next vacation? We don't think so. Make a few Pin boards of some recipes you want to try or cute hairstyles for your next weekend brunch date.

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Create a Gratitude List

Instead of focusing on the things that aren't going well in your life, remind yourself of everything you're thankful for. All you need is a journal, a pen, and your thoughts. Yoo says, "Begin your day with a gratitude list. I have a patient that begins her days with making a short list of things she wants to accomplish for the day, then she reminds herself of things she is grateful for, her home, her health her friends, her pet, that she has glasses to see with hearing aids to hear with, and that she can walk. There is always something to be grateful for."

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Visit a Museum Exhibit or Art Gallery

Taking a leisurely walk through a museum or looking at art in a gallery is one of the best ways to relieve stress. A reminder: a little beauty can go a long way.

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Simply Vent

You can write it down in a notebook if you don't have anyone who will listen, or text a friend, roommate, family member, or significant other. Sometimes you just need someone else to confirm that it isn't in your head and that your day really is bad.

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Visit an Animal Shelter

Girgis recommends visiting an animal shelter and loving on some adorable dogs and cats—you might even find a furry friend to take home!

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Do Some Retail Therapy

There's nothing like a new reward in the form of shoes. If you don't have time to go anywhere, shop online.

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Find a New Dessert Recipe to Try

Baking is an incredible stress reliever — and there's nothing like eating something delicious you've made with your own hands. If you don't have a sweet tooth and/or dislike cooking, eat your favorite meal at your favorite restaurant.

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Read an Uplifting Book or Story

Girgis also suggests reading a book or story with an uplifting story to help create good thoughts and feelings. His favorites are stories about animal companions.

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Listen to a Comedy Podcast

Laughter is the best medicine. Listen to your favorite funny podcast or look at a hilarious meme account on Instagram to your daily dose of laughter.

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Play with Some Animals

You know that feeling you get when you see a cute puppy on the street? That's true happiness. Schedule some time to play with animals, offer to walk a friend's dog, or just google cute puppies and kittens.

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Take a Shower

Sometimes you don't need to do anything elaborate to turn your day around. Bust out your body scrubs, your good deep conditioner (we all have one), and your waterproof speaker and have the best shower ever.

Byrdie Tip

To feel even better after a long shower, wash your bedding so you have fresh sheets to crawl into later.

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Sign Up for a Yoga or Meditation Class

Sign up to attend a yoga class tonight or tomorrow morning. This will give you something to look forward to, and it'll really help clear your mind.

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Look Through Old Photos and Family Albums

Reminisce about all the great times you've had with your loved ones. Seeing these funny or sweet pictures will remind you of fond memories.

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Start Your Day By Being Active

"Get up, get dressed and groom yourself. Do your chores in your home, take your medication as directed, eat your meals on time," says Girgis.

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Stroll Through a Public Park

Or enjoy a good book on a bench. If you've been cooped up indoors, a nature walk with a good book is a serious treat.

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Learn How to Make Your Favorite Cocktail

Making cocktails at home is truly a flex. Go to YouTube or try a lesson on Masterclass to learn how to make the perfect margarita or a French 75.

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Drink Enough Water

This may sound obvious, but sometimes when our minds are elsewhere, we forget the basics, which is key to functioning well mentally and physically. Drink a full glass of water and watch how you feel better almost instantly.

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Play a Round of a Board Game

These intellectual activities are great ways to stimulate our minds without doing something stressful. You can even try a card game or chess

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Try Some Gardening

Consider signing up for a plot in the community garden, or use your own backyard. If you don't have the space, you can also try your hand at raising a few indoor plants.

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Try Taking the Holistic Wellness Route

Is there a healing shop in your area? Ask the shopkeeper to teach you about aura sprays, healing crystals, and ritual candles just for fun.

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Work Through the Frustrating Emotions

Get the bad-day vibes out of your system, not by distracting yourself, but by letting yourself scream into a pillow. Not working? Punch it! Cry into it, rip it, hug it, yank it… and then clean up your mess as you regroup and calm down.

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Try a Workout Class

Give yourself a healthy rush of endorphins by trying out a new workout. Whether you prefer pilates, cycling, boxing, or something else entirely, scheduling in a workout will help you blow off some steam while taking care of your body.

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Try Painting

Whether it's a Sip and Paint class or at home with Bob Ross on your TV, something like painting can get your mind off your frustrations while flexing your creativity. Plus, you'll get to bring home some signature art at the end.

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Watch an Old Favorite

Sometimes all you want to do is sit on the couch and watch TV—and that's fine! Put on some cozy sweats and watch something you love that you haven't seen in awhile. If you aren't able to see your IRL friends, fictional ones can sometimes do the trick.

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Buy Yourself Flowers

Miley Cyrus was right. Buying yourself flowers will brighten up your space and your spirit. And there's no need to break the bank—even a little grocery store bouquet will do.

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Take a Staycation

If it's within your budget, book a night or weekend at a nearby hotel or Airbnb. The only other plans you need are room service or a good bath.

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Take a Nap

Where do bad days come from? We will never know. However, sometimes the best way to get the day back on the right foot is to go back to the source: your bed. Take a quick snooze to take your mind off of things and 'restart your day' when you wake up.

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Clean Up Your Space

Our space is often a reflection of your mental health. Cleaning can be a healthy distraction and gives the mind something to focus on besides negative emotions. If this feels overwhelming, focus on a small area and set a small goal like a time limit or number of things to pick up.

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Get in Touch With a Therapist

Whether you already have a therapist or have never been to therapy in your life, there are plenty of benefits of talking to a mental health professional regardless of where you are in your life. Make an appointment and try getting a new perspective on things.

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