Bad days at work can slow you down and make you feel overwhelmed, but it doesn’t mean every day that comes after will be exactly the same. This too shall pass. Sometimes the gloomiest days lead to something brighter on the other side. Here’s a guide to bouncing back when your day at the office just didn’t go as planned.

1

Engage in physical activity.

  1. Any kind of exercise is a great reset. Getting your body moving releases chemicals in your brain called endorphins, which improve your overall mood and disrupt the negative thinking that can happen after a bad day.[1]
    • Do some yoga at home or, if you feel up to being around other people, sign up for a dance class. Find what you enjoy, and make it a part of your daily or weekly routine.
    • If you’re still at work, get up from your desk and do some light stretching by touching your toes, reaching your arms above your head, and leaning from side to side.
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3

Disconnect from your devices.

  1. Focus on establishing a healthy work-life balance.[4] It can be hard to ignore email or text notifications at the end of a workday, especially if you left feeling like things didn’t go the way you wanted them to. But all of your messages will be there tomorrow. For now, it’s best to unplug, power down, and take some time to relax.[5]
    • Pick a movie or TV show to watch or curl up with a good book.
    • If possible, turn off your phone as you wind down for the night. A minute staring at a screen can easily turn into an hour, so it’s best to avoid temptation.
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4

Meditate.

  1. Take time to quiet your racing thoughts. After a bad day at work, you may feel sort of scattered and overwhelmed, and finding ways to distract yourself temporarily may only make you feel more swamped. Meditation allows you to refocus, settle down, and connect with what you’re truly feeling.[6]
    • Set a timer on your phone for about 5-10 minutes. Take a seat in a quiet, comfortable place, close your eyes, and focus on your breathing.
    • Notice any sensations in your body, starting from the top of your head down to your feet. Maybe you have a tension headache or feel knots in your stomach. As you exhale, imagine your breath spreading to those places in your body.[7]
    • Try a guided meditation if you feel uncomfortable beginning on your own. You can find helpful ones online to get you started.
5

Talk to your family or friends.

  1. Give someone a call on your commute home or invite a friend over.[8] Sometimes it feels good to vent to someone who just wants to listen. And if you’re not ready to talk about how you’re feeling just yet and just want their company, that’s totally okay, too.[9]
    • Try not to bottle everything inside. You may feel like it’s the best and most efficient way to keep things moving, but in the long run, it’ll leave you feeling burnt out and unhappy.
    • If you’re still at work and can’t get into too much detail, chat with your favorite coworker, who you know will cheer you up. This might even turn your day around!
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7

Make a to-do list for tomorrow.

  1. What’s bothering you today might just be what’s looming over tomorrow. Organize your tasks into manageable chunks, instead of complex, long-term projects.[11] For instance, if you have a presentation to work on, start your list by writing an outline, then making any slides or visual aids, and finally, writing any notes you may need. If you can make a plan, set goals, and organize your day ahead of time, the work may not feel as intimidating.[12]
    • Start a bullet journal, which is a personalized series of lists. This can help you set short-term goals and track things that may also improve your overall wellbeing, like exercise, water intake, and other passion projects.
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8

Spend time doing something you enjoy.

  1. This is often an essential part of self-care that’s overlooked. But there’s more to life than work. Try to remind yourself of activities that make you feel at peace, like taking photos, doing your skincare routine, or listening to music. Then spend at least an hour after work doing only that.[13]
    • You can also find a completely new hobby, like painting or learning a new instrument, to feed your creative side and combat the sluggish effects of burnout.
    • If you’re still at work, take a mini-break to do a quick crossword on your phone or read a chapter of your book.
9

Ask yourself what you can do differently tomorrow.

  1. This is all about being proactive. Consider what made today especially bad and think about what you can do to avoid the same mistakes or obstacles tomorrow. This is often easier said than done, but you may not even realize when you’re falling into the same old patterns. It just happens sometimes, and then we feel stuck. So, taking time to pause and reflect can be really helpful.[14]
    • Consider: Are there other tasks you can take on tomorrow? Is it possible for you to work on a new project or collaborate with your colleagues on the one I’m working on now?
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10

Get a good night’s rest.

  1. A full 8 hours is ideal, but this is different for everyone. Generally, if you find that you’re regularly waking up feeling tired and pushing through fatigue throughout the day, then you’re probably not getting enough rest. Your body needs time to recharge on both good days and bad days, so make sleep a priority.[15]
    • Try to stick to a schedule where you’re falling asleep and waking up around the same time each day. You’ll have a more restful sleep at night, which means a boost in energy during the day.[16] [17]
11

Evaluate what you learned.

Expert Q&A

  • Question
    How do you cheer up after a bad day?
    Lauren Krasny
    Lauren Krasny
    Executive, Strategic, & Personal Coach
    Lauren Krasny is a Leadership and Executive Coach and the Founder of Reignite Coaching, her professional and personal coaching service based in the San Francisco Bay Area. She also currently coaches for the LEAD Program at Stanford University Graduate School of Business and is a former Digital Health Coach for Omada Health and Modern Health. Lauren received her coaching training from the Coach Training Institute (CTI). She holds a BA in Psychology from the University of Michigan.
    Lauren Krasny
    Executive, Strategic, & Personal Coach
    Expert Answer
    Leave your work at work. Don't take anything work-related home with you unless it's absolutely necessary. When you get home, do something that helps you relax and unwind. Treat each day as a new day. If you find yourself struggling at work, practice mindfulness. Do whatever you can do to calm down and relax yourself.
  • Question
    What is the best way to unwind after work?
    Mirjam Quinn, PhD
    Mirjam Quinn, PhD
    Licensed Clinical Psychologist
    Dr. Mirjam Quinn is a Licensed Clinical Psychologist and the Founder of Mirjam Quinn and Associates based in Illinois. With over 13 years of experience, she specializes in using cognitive-behavioral, mindfulness-based, and attachment theory grounded therapy techniques to provide psychological care for the whole person. Dr. Quinn also has a special focus on working with people from diverse and multicultural backgrounds and adoptive and blended families. She earned her PhD in Psychology from Purdue University and completed her internship at Butler University. Dr. Quinn is a member of the American Psychological Association (APA) and the APA Division for Peace Psychology and the Society for Child and Family Policy and Practice.
    Mirjam Quinn, PhD
    Licensed Clinical Psychologist
    Expert Answer
    This might sound weird, but a public transportation commute can help wonders! These are great because you don't have to worry about the traffic and you will have some time to use your phone, read a book or simply look out the window to shift away from all the stress.
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About This Article

Mirjam Quinn, PhD
Co-authored by:
Licensed Clinical Psychologist
This article was co-authored by Mirjam Quinn, PhD. Dr. Mirjam Quinn is a Licensed Clinical Psychologist and the Founder of Mirjam Quinn and Associates based in Illinois. With over 13 years of experience, she specializes in using cognitive-behavioral, mindfulness-based, and attachment theory grounded therapy techniques to provide psychological care for the whole person. Dr. Quinn also has a special focus on working with people from diverse and multicultural backgrounds and adoptive and blended families. She earned her PhD in Psychology from Purdue University and completed her internship at Butler University. Dr. Quinn is a member of the American Psychological Association (APA) and the APA Division for Peace Psychology and the Society for Child and Family Policy and Practice. This article has been viewed 99,090 times.
3 votes - 67%
Co-authors: 22
Updated: April 17, 2022
Views: 99,090
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