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How To Turn Around A Bad Day

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We all know there are a lot of things that can cause our day to have a turn in a way we may not intended to.

But our mind just starts racing, worrying about something in the future or getting stuck in an event in the past that it just can’t stop to replay and over-analyze. A tiny second where something embarrassing happens can ruin our day or we have one of those days where nothing seems to go right.

Sometimes we just feel tired and drained for no apparent reason. Our energy levels are low and we can’t motivate ourselves to do anything.

If you are in any of these situations right now, know that I got you here and we’ve all been there. I hope that this article is giving you some comfort and inspiration to exit the spiral of negative thoughts. Ending the day with some relief or positive action.

turn around a bad day


Focus On What You Can Control

The ultimate goal is to accept what we can’t control and start focusing on what we can. Changing our deeply engrained thought and behavioral patterns when things get hard is not always that easy.

It all starts with bringing objective, non-judgmental awareness to your situation. Your feelings are valid but still ask yourself if your reaction is reasonable and if that thing will still matter to you in a year.

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Fresh Air And Nature

Sometimes the best antidote to a bad day is to feel the sun on your skin and be in calming nature. The perfect boost of joyful feelings.

Instead of analyzing what is going wrong, you could simply leave your house and usual environment to see something new. That way you let go of stuck thoughts and become more open to solution-based thoughts.

Nature brings you into the present moment and lets all problems seem very small at least for some time. You will for sure feel more relaxed and less anxious after spending some time outside.

Whenever I am in nature for a longer time, I feel inspired and come up with a lot of new ideas on how I could improve my situation. I feel drive again and just wanted to take action.



Moving Your Body In A Way That Feels Good

The mind and the body are connected. So when you feel stuck in a rut you are likely to feel like you want to spend the whole day in bed and do nothing.

But when you scrape together the last bits of motivation and start to move your body in a way that feels good to you, you will notice that your mind gets unstuck as well. Moving your body moves your mind. You become more present with your body which then takes your focus off the thing that bothers you.

It’s important to choose something that comes naturally to you. Whether you go for a slow yoga session, a power workout, a dance party in your kitchen, or on a bicycle ride is completely up to you.

turn a bad day around


Having A Good Conversation

Who comes to your mind when you think about the person you had a very good conversation with in the past?

Was it your best friend? A colleague? A family member?

Call or meet someone who lights you up. Someone you’re always looking forward to meet. Someone who always finds encouraging words for you no matter how bad you feel.

how to turn a bad day around

Be A Light For Yourself

In this step, you try to be that person described above for yourself. Find gentle words and encourage yourself to keep going. Better times will come.

Right now, what brings light into your world? These can be the tiniest things. Focus on what makes you feel good and it will expand.

Oftentimes when we find ourselves in difficult phases of our lives, we resist what brings the most healing. Try to release that resistance and do what you know is bringing you some peace.

turn around a bad day


Write it out

What is weighing on your mind? To get it out of your head you could use a journal and bring your thoughts on paper. It’s easier to see what’s going on when it’s tangible in front of you. While you write it all down you simultaneously process the emotions around your issues and can find a more objective viewpoint afterward.

Some journal prompts for you:

  • What is weighing on my heart right now?
  • How does it make me feel (be specific)?
  • Are there other situations I can think of that made me feel the same way?
  • Is there a pattern I keep playing out?
  • Why do I feel the need to react that way? Is there a hidden purpose/gratification I get from this pattern?
  • How do I want to show up in the future? What would my true self do in situations like this?
  • How can I show myself the love I try to get from others?

Take your time answering these questions and be very honest with yourself. That’s the only way to break patterns and get out of roles you played for years. It’s time to release all the masks and embody who you truly are. Your soul.

The changes you make often show up very subtly in your outer world. Hardly noticeable for others who don’t know you. Don’t be discouraged. It’s only about what YOU feel inside. You don’t have to prove anything. The healing journey is a very personal one and takes patience, endurance, and above all self-compassion.  

It’s a life-long process but it gets easier once you know how to deal with uncomfortable emotions. Feel it all right away and show yourself love in the moments you need it the most.



In the previous step, you already got clear about your desired outcome. That’s also where visualization comes into play.

Find a quite place, calm down and close your eyes. In your mind’s eye you imagine a scene from your dream life. Allow yourself to be very specific. (What are you wearing, who is with you, where are you, what does the room look like, what can you smell, what do you hear,…).

Include all your senses when you visualize to make the scene as real as possible. Trick your mind into believing that this is truly happening right now.

It doesn’t know the difference between real-life experience and visualization as long as you feel it with your whole being. The whole time know that this is possible for you and your subconsciousness will start to match your reality with what you just experienced in your mind.

For an extra boost, you can also listen to high-vibe music while you imagine your dream life. For me, it’s easier to tap into the emotions that way. Just give it a try!

turn a bad day around



A good way to interrupt the negative thinking on a bad day is to replace them with positive affirmations. Instead of repeating over and over again what went wrong or could potentially go wrong in the future, you could use that energy to sit or stand in front of a mirror and repeat affirmations.

When you choose your affirmations think of your desired outcome. What do you want to happen? Who do you want to be? Who are you on a soul level?

Once you got clear around that you can create affirmations for yourself that fit exactly what you want to experience and reflect who you truly are.


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