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Check out this list of 10 ways to feel better at work, when you have a hard day.

Bad days happen to all of us. No matter what the reason is they can really affect our work, sometimes making it almost impossible to keep working. So what to do if you find yourself in such a situation? What is important, is not to make it even worse. Remember that perception is reality. And if you perceive that you’re having a bad day and it can’t get any better, then you’ll have a bad day that won’t get any better. However, it is also your decision to take care of yourself. This will not only allow you to focus on tasks you have to do but also raise your mood up for the rest of the day.

Here is a list of 10 things you can try if you’re having a bad day at work


1. Relax – try Deep Breathing technique to calm down

This simple act of taking full, deep breaths can help you feel better but requires some practice. Deep breathing increases oxygen supply throughout the body, which can help to relax muscles and reduce your blood pressure when you’re stressed. It also helps activate your parasympathetic nervous system, which results in a calming effect. Sounds easy? If you want it to work, you have to do it the right way. Try to breathe using your stomach (make it rise and fall down) not your chest. When we are anxious, we breathe more from our chest, which results in taking shallow breaths. –  You can practice this technique at home when lying in your bed. Put some light objects on your belly and make it go up and down as you breathe. You can also help yourself with some mindfulness apps, which learn breathing and meditation techniques.


2. Take a Power Nap to get new powers

If you feel overwhelmed and tired power nap can be a good idea, provided you have the opportunity to do so. Naps can restore alertness, enhance performance, reduce mistakes, make you more relaxed and less tired. Duration is also crucial. Power nap shouldn’t take longer than 20 minutes as sleeping longer takes you into deep sleep mode, leaving you tired and groggy afterward.


3. Try Journaling to let your emotions out

If you’re going through a rough day and have a lot of thoughts on your mind, you can do something as simple as writing them down and send an email to yourself. Writing about emotions allows clarifying thoughts and feelings. It is a great emotional outlet, and also a good problem-solving tool as it’s easier to come up with solutions on paper. You can note your thoughts and feelings a couple of times a day – every time you feel there is something bothering your mind.


4. Give yourself a time out to feel better

Go for a five-minute walk or give yourself a chance to get up and stretch. If you’re feeling very stressed, get out of the office as soon as possible and go for a nice walk to clear your mind. It’s amazing how refreshing this can make you feel. Also, stretching practices have been shown to help with releasing negative energy related to stress, anxiety, depression, and more. If you do not have the opportunity to do so, you can try playing a game on your phone. Yes, sometimes all the ways that your phone distracts you can help in a moment of panic when you need to concentrate on absolutely nothing.


5. Listen to the music you love to change perspective

Even if you don’t feel like it, try to listen to your favorite songs, it is amazing how music can bring us from a bad mood to a good mood pretty easily. Music can also help you relax, get more energy, and give you some nice change of perspective.

woman with headphones

6. Smile even if you don’t feel like it

Even if you don’t feel like at all, you should try to smile often. There is scientific evidence that smiling can help the body and mind recover from stress. In a study published in the Psychological Science *, researchers induced stress in 169 students by asking them to perform a dexterity test and then submerge a hand into ice water. The results of the study suggest that smiling may actually influence our physical state: compared to participants who held neutral facial expressions, participants who were instructed to smile, and in particular those with Duchenne smiles (the type of smile that engages the eyes and the mouth), had lower heart rate levels after recovery from the stressful activities.

These findings show that smiling during stressors can help to reduce the intensity of the body’s stress response, regardless of whether a person actually feels happy. So smile often, even if you don’t really feel like it.



7. Eat some dark chocolate

Try to eat some dark chocolate, in order to boosts the production of feel-good hormones called endorphins. Endorphins bind with opiate receptors in the brain leading to feelings of euphoria. They also reduce pain, diminish the negative effects of stress and can sharpen your mind. Everything you need to get through a tough day at work.


8. Take a coffee break with someone you like

Sometimes it feels like if you don’t express what’s going on inside you verbally you’re going to explode. If you have a trusted friend/good colleague at work, take him/her for a coffee and communicate about what’s going on inside you. Sometimes an empathy, a good world or a hug is all you need to feel better at work.


9. Avoid conflicts to feel better at work

Because interpersonal conflict takes a toll on your physical and emotional health, and because conflict among co-workers is so difficult to escape, it’s a good idea to avoid conflicts and at work as much as possible. Especially during rough days when you’re not emotionally stable.


10. Prioritize and organize your work

Feeling overwhelmed is a major stressor. A great way to reduce anxiety is to learn how to handle stress at your work by prioritizing and organizing your work. Make a to-do list and if you feel it isn’t the right day to cope with difficult tasks focus on things that don’t require much effort. For example, answering emails or anything that doesn’t need a lot of brainpower. In other words, try to survive that day without the sense that you haven’t done anything at all.



We hope that applying these tips will help you improve your day and end it up with a better mood.

And what are your ways to deal with rough days at work? Are you using any of these techniques? Or do you have your own methods? Let us know!

And also get to know these 4 steps first aid kid to deal with anxiety, to learn how to help yourself when you deal with anxiety every day.