How to feel better on a bad day

When life gives you lemons, squeeze the juice into the eyes of your enemy.  

Just kidding, please don’t do that…unless they really deserve it 😉 

Before coming back to blogging with my Washington State trip itinerary/diary two weeks ago, I had a rough couple of months.  I had a bit of a “quarter-life crisis,” where I wasn’t really sure what I believed in anymore and although I know what I want in my life, my values and my purpose, I had a hard time seeing a way through.  I lost some hope in humanity after dealing with some very angry and violent people, that made me feel angry and violent in turn.  I had to deal with some things from my past, and the future that I want for myself just seemed way too far out of reach and I feared I wasn’t going to achieve any of it during my lifetime. 

In all honesty, I still have days where I feel this way.  I’m not completely over it, but I believe by the end of the year I’ll have a decent game plan for getting out of this rut.  For now, I’m just taking it day by day.  

Today, I figured I’d share with you some things I like to do that help me when I get in low moods like this that I hope will help you, too.  I’m not a doctor or a therapist, but I’m just speaking from my own experiences.  I’ve copied and pasted this list to the notes app on my phone to reference when it comes about, so maybe you can do the same with some of your own.  So with that, I present: 

10 Things You Can Do to Feel Good on a Bad Day

1. Do what feels good in the moment

Not anything reckless or dangerous, but something immediately within reach, whether that’s crying, going for a walk or pacing back and forth, screaming into a pillow, taking a nap, getting to a quiet space or drinking water.  

After you get it out, remember that there is a “well of peace” inside you.  What I call the well of peace is knowing I am OK.  I’m alive, I’m breathing, there’s no large animal chasing me.  Even if I don’t feel OK in the moment, there is a well of peace somewhere inside my mind and soul I can tap into.  It’s also helpful to remember that everyone has bad days, even those you look up and think have a perfect life.  Change is constant and you will not feel this way every day.  

Things at home that make me feel a bit better almost instantly are making myself a warm cup of tea, coffee or cocoa and petting my cat, Salem.  I adopted Salem shortly after moving to a new town, 5 hours away from my family, and was feeling lonely.  Ever since then he’s been the cuddliest emotional support animal ever.  I personally really enjoy making myself a cup of Yorkshire Gold with a splash of oat milk, but maybe make something caffeine-free if caffeine makes you anxious.  Or, if you feel too low to make yourself a warm beverage, get one delivered or explain how you’re feeling and ask a housemate to make one for you.  

2. Get back to the basics

Similar to step 1, I think this can make you feel better in the moment. By getting back to the basics, what I mean is to remember the things that you normally overlook in your day-to-day life or the things you enjoyed as a child. Fresh sheets, music, hugging or cuddling our loved ones, playing games with a friend, coloring in an adult coloring book, doodling or something else creative. Appreciate the little things, count those as blessings and show gratitude.

3. Get out of the house

If you can get out of your bed and make it, you’ve achieved something. If you get ready for the day, even better. If you get out of the house, congrats! You’re a fully functioning human. On days where I’m feeling low, or otherwise a bit stir crazy from working from home, getting changed, even if it’s in sweatpants, going out and picking myself up a coffee from the Starbucks down the road, I feel a bit better about myself.

Get some sunshine, try a new restaurant, or just drive without a destination in mind and jam out to your favorite songs.  

I’ve compiled a few of my “idgaf” songs:

4. Treat yourself 

I don’t necessarily mean to go out and buy something.  If you get into the habit of shopping or buying random things online, you could use it as a way to replace your sadness in an addictive way that’s not healthy.  However, if you don’t do it often, it’s always good to have something to look forward to.  

You can plan a future trip you’d like to go on someday, give yourself a massage or paint your nails and have an at home spa night, make or add to your dream board, grab your planner and set yourself up for a better tomorrow.  

If you would like to buy yourself something, try to get something that will help you improve yourself or your mood.  Flowers and plants are a good start, as it gives you something to take care of and are known to have mood-boosting effects.  You could buy a new workout set, try out a new DIY or craft or buy an uplifting book.  

5. Eat and drink something 

Now, when humans feel low, we tend to do one of two things: Undereat or overeat.  I’m personally in the overeating category.  If you are in the undereating category, I suggest eating absolutely anything you could possibly enjoy, even if it’s ice cream or pizza.  

If you’re in the overeating category, try preparing something healthy for yourself first, maybe even cook or bake a new recipe at home, but if you really want pizza or ice cream, just have the damn pizza or ice cream!  Again though, even if it’s an unhealthy meal, try making it at home first.  Anything homemade is better than takeout, in my opinion.  There are several healthier versions of my favorite takeout items that I’ve found online throughout the years; crunch wrap supremes, pad thai, french fries and burgs, you name it!  Making yourself a meal can also help you feel more accomplished and that you’ve done something productive 🙂 Smoothies are a great option that can be healthy and quick to make! 

Make sure you’re drinking water, too!  If you’re in the overeating category, try to get your water intake for the day before diving into some takeout.  

6. Connect with your body 

When I’ve been really sad or anxious in my life, sometimes I feel disassociated or just generally feel like I’m floating through life.  Some things I do to help deal with this is be mindful when I’m eating, noticing each bite and the flavors, doing some yoga or stretches, exercise, and meditating.  You could do a body scan meditation, or otherwise note wherever you’re holding tension in the body.  I tend to tighten my jaw and feel stress in my shoulders and between my shoulderblades. Notice these areas and try to relax them. 

I personally LOVE this meditation YouTube channel.

7. Give your body some TLC

Sometimes when I’m feeling low, I can overlook taking care of myself.  There have been days where I stay in my PJs all day, but when night falls, I end up feeling gross and bad about myself.  If this is a cycle for you, take the preventative steps you need, whether that’s dragging yourself to the shower or changing into a fresh outfit, even if it’s just a t-shirt and sweats.  Try to force yourself to do the things you may not do every day, like putting on a face mask, doing your nails, and moisturizing your body.  Even if you feel like you don’t look good at the end of it, at least you’re clean.  On work from home days I try to put on makeup because it makes me feel more prepared and productive for the rest of the day.  Some days all I can do is brush my teeth and put on deodorant.  Any form of personal hygiene helps.  

8. Watch a feel-good movie or book 

If you turn to social media, TV, video games, etc. when you’re low, although it’s not a good long-term coping strategy for certain things, it’s OK to do.  As long as it’s not negative content, I think that it can be good to help ease whatever hard feeling I’m going through.  Don’t watch the news or scroll through Instagram comparing yourselves to others, but maybe watch one of your favorite childhood movies, listen to an uplifting podcast or watch a funny video.  I’ve personally enjoyed watching the Jeff FM and This Past Weekend with Theo Von podcasts on YouTube.  Anything that makes you laugh or generally feel good.  

My favorite movies and books tend to do more for me than just provide a distraction from my problems.  They may not make me happy, but they help put me in a different mindset, which is better than feeling anxious or sad.  

Here is a list of my favorite movies to watch when feeling low with links to their Wikipedia page so you know what you’re getting into and where you can find them to stream as of August 2023. All of them are available to rent on Amazon Prime and YouTube. (Please note that some of them may make you cry, but they have uplifting endings, I promise): 

• Amelie
• Moonrise Kingdom
• Spirited Away – available to stream on Max
• About Time
• Ever After – available to stream on Disney+
• Flicka – available to stream on Hulu
• The Secret Garden (1993 version) – available to stream on Roku and Tubi
• Tampopo – available to stream on Max
• Sisterhood of the Traveling Pants
• Napoleon Dynamite – available to stream on Hulu and Max
• Tuck Everlasting – available to stream on Disney+
• Bridge to Terabithia – available to stream on Disney+
• The Help
• Because of Winn-Dixie – available to stream on Hulu and Max
• Inkheart 

I’ve also made a blog post all about my favorite motivational and comfort reads.  If you’re interested, you can find that here: My go-to comfort reads

If you’re not up to read a book, you can find inspirational quotes online.  I’ve found it especially helpful to look up quotes from people I look up to.  You can also make a note on your phone of these quotes and mottos to easily return back to.  

9. Have something to look forward to

Having something to look forward to, I believe, is essential to being happy.  It provides hope for the future and can motivate us to move forward and be productive.  This is part of the reason why I love planning and setting routines.  Rearranging furniture in my house, writing down new morning and night routines and researching things that I’m interested in are in the same vein and have the same effect.  I’m creating something new that I can look forward to.  

10. Talk to someone

This may not be easy, but I feel like it always helps to talk to someone you trust that you’re close to.  I know my mom, brother and boyfriend are all people I trust and can turn to and talk to when I’m feeling down.  Talking to a therapist also helps and is great if you’re having more bad days than good or if you’re living alone and feel isolated from the people you’d normally talk to.  If you’re out and about, you can also compliment or help a stranger to get some type of human connection.  It always feels good to help others! Even talking to a pet can help.  I probably sound like a crazy lady but I’ve talked to my family dog and my cat, Salem, on multiple occasions and it does make me feel better.  

11. Try to remember this is temporary

You won’t feel this way forever.  Everyone has good days along with the bad and life comes at us in ebbs and flows.  A good way to remember everything is temporary is to look back on old photos or home videos.  I personally find it difficult to watch old videos of myself because I was a very dramatic child, but I believe they serve as good reminders of my growth and that nothing lasts forever.  All we can do is fake it until we make and smile anyways, just ‘cause it feels good.  

Hopefully one, or a combination of these will lift you up and help you feel better again.  If not, then hang on tight, and just try to remember my last point: This is temporary.  Feel free to add any of your own mood boosters below!

Love always, 

– A