5 Ways to Turn Around a Bad Day
Michael Ceely
Reboot a bad day in 5 minutes. Here are 5 ways to get on a positive track.
We all have bad days. Even the most positive people get thrown off course. Typically we get tripped up by an outside event. We miss our train, get stuck in traffic, or get a surprise call or email with some bad news.
You can let negative events ruin your day, or you can TAKE CONTROL and turn things around with your own self-interventions.
The first thing you can do is FORGIVE yourself for reacting. You are human. You have moods. There’s nothing wrong with you.
Now, let’s reclaim your day! Here are 5 ways:
- Get moving. (5 minute) Take a walk. Inside or outside, doesn’t matter. The change of scenery and exercise signals your brain to let go of the stressful event, keeping you from spiraling down.
- Change your posture. (1–2 minutes) By enacting a “power posture” (chest out, head up, looking upward) you short-circuit negativity. Your brain and body act “as if” things are not quite so bad. Focus solely on your posture and feel the inherent power within you.
- Music. (1–5 minutes) One of the quickest mood changers is music. Listen to classical, jazz, techno, hard rock… whatever works for you.
- Get perspective. (3–5 minutes) Okay, so your day is no longer perfect. But in the grand scheme of things, you have a job, a roof over your head, family, and friends. Tap into the power of gratitude. Quickly write down or think of 3 things you are grateful for.
- Make it an opportunity. A radical thing to do is to look for the opportunity in the negative event. Stuck in traffic? Listen to that podcast, or practice deep breathing. Immediately start making the best of the situation, before you can talk yourself out of it.
So there you have it, 5 self-interventions that take 5 minutes or less!
A caveat: the first few times you try these, you’ll resist. You’ll be tempted to wallow in negativity. That’s normal! That’s simply what you’re used to. Keep trying these interventions and they’ll eventually start working.
You CAN learn a new way to handle negative events. You are the captain of your own ship. You can steer your day your way, no matter what storm decides to cross your path!
For more on how to manage stress, check out my
anxiety therapy services and my blog post
Action Cures Anxiety.
Michael Ceely is a licensed psychotherapist, serving clients online in
California,
Florida and
Wisconsin.
Disclaimer: Content on this blog and website is for informational purposes only and should not be considered professional advice.
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