7 Things to Try When You’re Having a Bad Day
When you’re feeling down or anxious, there are lots of things you can try in under 5 minutes to help yourself feel a little bit better. Small things can be really significant, and can help you take care of yourself in a kind and gentle way when you’re having a bad day. Here’s a list of things to get you started.
Get outside. It can be easy to get disconnected from nature, especially for us city dwellers. So take a few minutes and go outside – walk around the block, turn your face to the sun, feel the rain.
Take a deep breath. We breathe all the time, but usually don’t pay attention to it. Try a mindful breath – inhale in through your nose and exhale out through your mouth. Breathing is a great way to cope with anxiety or sadness.
Listen to music. Whatever style you’re in the mood for – classical, jazz, oldies, rap – just listen without doing anything else. Listen to the words, the rhythm, the mood. Music is a powerful way to help yourself when you’re having a bad day.
Stretch. Try something simple – touch your toes, reach overhead, gently roll your neck from side to side. The idea is not to break into a headstand, but to remind your body (and your mind) that movement and flow are possible).
Laugh. Even if laughing feels like the last thing you want to do, give it a shot. Watch a few minutes of a funny sitcom or a funny animal video on Youtube (my go to – there’s nothing like it).
Reach out. Text or call a friend. Send a photo or just an “I miss you”. Reaching out is a way to make connection without placing heavy expectations on yourself (you may not feel up to a 3 hour dinner today, and that’s okay).
Eat something nourishing and tasty. Maybe that’s a warm cup of tea, or a bowl of soup, or a smoothie. Focus on it as a way to give yourself nourishment and care.
I hope this list is helpful, and inspires some good, gentle self-care. I invite you to personalize it for your own use – make a note for yourself about who to text if you’re having a bad day, or make a “bad day” playlist.
If you’ve been having more bad days than good ones lately, let’s talk – music psychotherapy can help you learn more about yourself and use your strengths to live the life you truly want.
Warmly,
Maya
About the Author
Maya is a music therapist and psychotherapist in NYC and online throughout New York State. She specializes in helping women with anxiety, childhood/intergenerational trauma and those who are highly sensitive (HSP) feel good enough, learn how to express their feelings without overwhelm, and harness a sense of calm confidence in their relationships.
If you’re interested in working with Maya, you can learn more here or schedule your free phone consultation here.
You don’t have to stay stuck - it’s time to reclaim your rhythm.