Bad Mental Health Day? Feel Better Immediately by Doing These 7 Things

Published in ILLUMINATION, November 27, 2023

Feature Photo by Anthony Tran on Unsplash

We’ve all been there. I’m there today. And if you’re reading this, you might be there too. Some days, you just feel off — even plain bad.

Whether you just woke up feeling heavy without a specific reason or a constant barrage of life things have you starting to feel worn down, some days are just more challenging than others.

So, what to do?

Through research and self-practice, here are some tips and tricks to help power through some of the more difficult mental health days — that you can do right now — to start feeling better.

Take a Hot Shower

Or a cold one. Whichever feels better.

Or, if you have the time, take a bath and make it extra with some candles, aromatic bath salts, and bubbles.

But more often than not, just standing in the shower listening to the sound of the water hitting the floor is enough to cancel out any internal noise going on if not for that moment.

If you’re really feeling down — cry. Showers are the best place for it. Your face is already wet, and if it gets red, you can blame it on the heat. As counterproductive as it may sound, crying can make you feel loads better.

Then, after the shower, look up Dane Cook’s “I did my best” comedy skit about crying for a good laugh.

You can thank me later.

Meditate (With Positive Affirmations)

Before I got into meditation, I used to think it was something only mindful gurus sitting cross-legged, humming, on top of a mountain would do.

I’m here to tell you most real-life meditation isn’t like that.

Just sit comfortably with your eyes closed. Then, quiet your mind by focusing on the here and now and not on the past or future.

That’s it.

Worry and uncertainty tend to manifest from our fear of the unknown while regret and guilt are a result of ruminating on the past.

If you need an extra feel-good boost, recite positive affirmations out loud even if you don’t believe them at first. For instance, “I am worthy of love. I trust myself. I am right where I need to be.”

Breathe

Give this technique a try as you read this.

This can be done while meditating, but if you don’t have time to set aside for that, this is a quick way to reset your sympathetic nervous system when you’re overwhelmed.

This therapeutic method has even helped me sail through some of my worst panic attacks.

The key is to breathe — slowly and intentionally. This is called Four Square Breathing.

Take a deep breath through your nostrils for four seconds, hold it for four, exhale slowly through your mouth for four, then wait for four seconds before repeating.

Do this as many times as you need to until you feel your heart rate slow and feel more at ease.

Sleep (Or Nap)

If you’re a new mom, you may chuckle at this one, I get it. But Mama, you need to take care of yourself too.

If getting a full 7–8 hours of sleep at night isn’t possible, naps can be just as beneficial.

Busy professional? Take a nap during a work or lunch break. Even just resting your head down on your desk with your eyes closed helps a bit.

Naps were my savior when I was both working and going to school full-time.

Enjoy Nature

Introverts: don’t scroll past this one.

As a homebody myself, home is my happy place and I rarely want to traverse outside of it. But most people can agree that there is beauty in nature and a calmness that can be found in it.

Besides the sun providing Vitamin D which literally makes you happy, just getting some fresh air while listening to the sounds of nature can be a huge mood booster.

When I worked a desk job, I’d occasionally take brief walks outside during my breaks, just to get out of my dreary, office environment. But if you’re especially short on time, just opening some windows makes a huge difference.

Since buying my first home, I’ve been obsessed with sitting on my front porch and taking in the wildlife while I drink my coffee in the morning.

Talk to a Loved One

That’s what they’re there for.

Talk to a trusted colleague, close friend, or family member about what’s weighing you down. Even if you don’t want advice, you may feel a weight lifted off your shoulders just by airing out your thoughts and feelings.

Don’t have anyone to talk to? Talk to yourself!

You know you’re always giving the best advice to other people anyway, so why not give it to yourself?

In all seriousness, sometimes a self-chat is a great way to validate your feelings if you don’t have anyone else to listen (just be sure to make sure no one else is in the room, they may get the wrong idea).

Take Some Time for Yourself

Is there a book you’ve been wanting to read? A new video game you want to play? A TV show you’ve been wanting to watch? A podcast you want to listen to?

You get the point. Here’s your sign to do that thing.

Remember my nature suggestion? Take it outside (if you can). Even your backyard or a nearby park will do.

I like to take some time for myself by catching up on my shows between loads of laundry and listening to music/podcasts while meal prepping. It makes doing the more mundane tasks a little more exciting.

Self-Care Is Self-Love

No matter how it started, to say a bad mental health day can be emotionally tumultuous can be an understatement. It’s terrible to feel terrible. But it doesn’t have to end that way. So if you’re having a bad mental health day, stop and slow down, and give one — or even a couple — of these suggestions a try. And most importantly, give yourself some grace.

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Is there a tip or trick that you use during a bad mental health day that works for you that’s not listed here? Comment down below. Also, be sure to share this story with someone you know who’s having a bad mental health day.