12 Things To Do On Bad Days To Feel Better
Life is full of ups and downs. Some days make us feel strong and unstoppable, while others shake us to the core.
Every day brings a mix of stress, joy, and everything in between. Most of the time, we handle it pretty well. But sometimes, a day just decides to go wrong.
You know those days—when nothing works out, no matter how hard you try. Your payment gets delayed, a stranger snaps at you, your pet falls sick, and somehow you end up sick too. Even your partner forgets the small things that usually cheer you up.
It doesn’t matter whether the problems are big or small. The frustration feels the same. You just want to throw your hands up and say, “That’s it. I’m having a bad day.”
When that happens, even simple tasks feel impossible. All you want is to hide from everyone and everything. I’ve been there, and I know how heavy that feeling can get.
But here’s the thing—it’s okay to not be okay. You don’t need to fix your entire life in one go. There are small, gentle things to do on bad days that can help you breathe a little easier and calm your mind.
Don’t Miss: How To Create A Blissful Summer Morning Routine
1. Let yourself feel it
The first thing I do is stop pretending I’m fine.
When I try to push my feelings away, they only come back stronger.
So now, I let myself feel sad, angry, or frustrated without judging it.
Sometimes I cry. Sometimes I just sit quietly and do nothing.
It’s not weakness—it’s release.
When I give myself permission to feel, the emotions lose their grip a little.
It’s okay to have bad days.
You don’t need to smile through pain to prove you’re strong.
2. Take a long shower (or bath)
Water has a way of washing off more than just dirt.
It calms my body and clears my head.
When I’m in a bad mood, I take a long, warm shower and just stand there, letting the water hit my skin.
It’s my reset button.
I imagine the stress running down the drain.
Even if it doesn’t fix everything, it gives me a few peaceful minutes—and sometimes, that’s all I need to start again.
3. Go outside for a bit
When I stay indoors too long, my thoughts start spinning in circles.
So I step outside.
Even if it’s just standing on my balcony, feeling the air, or walking to the nearest park.
There’s something about sunlight and fresh air that shifts my energy.
I notice the sky, the trees, or the sound of birds.
It’s a small reminder that life keeps moving, and I can too.
4. Listen to music that fits your mood
I used to think I had to play happy songs to cheer up.
Now I know that sometimes sad songs help more.
When I play music that matches how I feel, it helps me release what’s stuck inside.
After a while, I naturally move toward lighter, calmer music.
It’s like my playlist slowly carries me out of the storm.
Music doesn’t fix the day—but it holds me through it.
5. Talk to someone you trust
When my thoughts get too heavy, I reach out to someone who gets me.
Not for advice, not for solutions—just for company.
Sometimes I text a friend, sometimes I call my mom.
Hearing another voice reminds me I’m not alone in this.
It’s comforting to know someone is there, even if they can’t fix what’s wrong.
A small conversation can lighten the load more than silence ever could.
6. Write it out
Writing helps me make sense of what’s happening inside my head.
I grab a notebook and start pouring out everything—anger, sadness, confusion.
I don’t worry about spelling or structure.
I just let the words spill.
When I finish, I feel lighter.
Seeing my thoughts on paper helps me realize they’re just that—thoughts.
They don’t define me.
They just pass through.
7. Do one tiny productive thing
When I’m having a bad day, even small tasks feel impossible.
But I’ve found that doing one tiny thing—washing a few dishes, folding laundry, replying to one email—gives me a sense of control.
It’s not about fixing the whole day.
It’s about doing something.
That one little action often sparks enough energy to do the next one.
And slowly, the day doesn’t feel as heavy.
8. Eat something real
I used to skip meals when I felt bad, or I’d eat junk just to fill the void.
But food affects my mood more than I ever realized.
Now, I try to eat something simple and nourishing—like fruit, eggs, or soup.
It doesn’t have to be perfect.
It just has to give my body what it needs to feel a bit better.
You can’t think clearly when you’re hungry or dehydrated.
So eat, drink water, and give your body a little love.
9. Watch or read something comforting
Some days, I don’t want to think at all.
That’s when I turn on a comfort show, a feel-good movie, or read a book that makes me laugh.
It’s not about avoiding my feelings—it’s about giving my mind a break.
Even 30 minutes of laughter or calm distraction can help me breathe again.
Sometimes, that small pocket of comfort is enough to remind me that better days will come.
10. Be kind to yourself
I used to be so hard on myself when I had a bad day.
I’d call myself lazy or dramatic.
Now, I try to treat myself the way I’d treat a friend.
I speak gently.
I remind myself that it’s okay to rest, to feel tired, to not be “on” all the time.
Self-kindness isn’t just nice—it’s healing.
The way you talk to yourself matters more than you think.
11. Change your environment a little
Sometimes the energy of my space adds to my mood.
So I’ll open the windows, light a candle, or clean my desk.
Even small changes can make a big difference.
When my surroundings feel lighter, I feel lighter too.
It doesn’t take much—just a little effort to shift the vibe around me.
It’s like creating a tiny pocket of peace in the middle of chaos.
12. Remind yourself it’s just one day
This is the hardest part, but it’s also the most important.
Bad days feel endless when you’re in them.
But they don’t last.
I remind myself of all the other bad days I’ve survived before.
I remember that even when things felt unbearable, they eventually passed.
And this one will too.
It’s just one day.
It doesn’t define me.
It doesn’t mean everything is falling apart—it just means I’m human.
A gentle reminder for your bad days
When everything feels too heavy, pause.
Take a breath.
Do one small thing that makes you feel safe, calm, or a little less lost.
You don’t have to fix everything.
You just have to get through this day.
And the next one will meet you a little softer.
We all have bad days, but we also have choices—tiny ones that bring us comfort and peace.
These are my things to do on bad days, and they’ve carried me through more rough moments than I can count.
