Having a bad day sucks. Maybe you spilled your coffee on your clothes in the morning, perhaps someone was rude to you at work, or you could have just woken up on the wrong side of the bed. Whatever the reason, bad days are, unfortunately, unavoidable. When they happen, it is very easy to let a cloud of negativity hang over you all day. It can feel like nothing can turn things around.
I’m guilty of this too, I sometimes let bad days get the best of me. But I also know that there are plenty of ways to improve your mood when you are having a bad day. With some concentrated effort, these 50 simple and enjoyable activities can quickly improve your mood when you are having a bad day so that it sucks a little less.
1. Make Room For Difficult Emotions
It’s easy to try and stuff your negative emotions down or get hooked on them when you are having a bad day. When this happens, it can prevent you from being present throughout the day to focus on the people and tasks that matter. Additionally, ignoring negative feelings doesn’t make them go away. If you don’t make room for them, they will eventually pop up.
To do this, you first need to acknowledge the emotion with detached curiosity. So, instead of saying, “I’m so angry right now,” try to notice how it shows up in your body. Say to yourself, “I notice the presence of anger throughout my body. It’s increasing my heart rate and tightening my muscles.”
Do you see the key difference there between “I’m so angry,” and “I notice the presence of anger?” In the first statement, you’re assigning the anger to yourself, and it gets entangled in your emotional state. In the second statement, you make room for the anger, but you’re not getting caught up in it. Rather, you’re observing it and allowing it to be there without trying to push it away.
Additionally, you may need to write down what’s bothering you. Then for each problem, decide whether you need to take immediate action on it. If not, let it go like a train passing in the night. My post, “How to Interrupt Negative Thought Patterns,” can walk you through this exercise in more detail.
Before you try any other activity on this list, I highly recommend trying to make room for your emotions. It will greatly increase your chances of turning the day around.
2. Get Some Exercise
Exercising is one of the best ways to instantly improve your mood. It is known to reduce the risk of depression and anxiety, improve your sleep, and increase your self-esteem. Exercising can also release endorphins in your brain, which are the “feel good” chemicals.
Personally, I know that when I sit all day and don’t get any movement my mood starts to suffer. I suspect the same is true for you. Going for a walk or run, riding a bike, or even doing some light housework for a few minutes are all great ways to improve your mood when you are having a bad day.
3. Spend Time With Loved Ones
Spending time with loved ones is one of the best things you can do to improve a bad day. Positive relationships are proven to reduce stress and increase happiness, which is why they should be a part of everyone’s life. You don’t have to spend a long time with your loved ones to gain these benefits either.
Spending just 30 minutes a day with someone you care about can have a significant impact on your mood. I know that when I am having a bad day, I always perk up a little bit when my wife comes home from work.
So, plan to meet for coffee, do an activity together like playing a board game, or simply spend some time talking about how you’re feeling.
4. Go Out And Enjoy Nature
Nature is a great way to boost your mood. Spending time in parks, gardens, and forests is great for your mental health. In Japan, they even practice “forest bathing,” the act of surrounding yourself with nature.
Spending time outside is scientifically proven to reduce stress, anxiety, and depression, as well as increase your self-esteem and positive feelings. You can go for a walk, have lunch outside, or even visit a botanical garden.
5. Listen To Music
Listening to music is great when you are having a bad day because it can reduce stress, and anxiety, and even release dopamine the brain’s reward chemical. Put on your favorite record, make a playlist, or try something new.
6. Connect To The Present Moment
Connecting to the present helps you focus on what is currently happening rather than dwelling on whatever negative feelings you are experiencing. This can be incredibly helpful when you are having a bad day, as it allows you to take a step back and focus on what’s important to you.
There are many ways to connect to the present, and it doesn’t require focused meditation.
- You can notice what’s going on around you. What sounds do you hear? What do you see?
- If you have a pet, pay attention to what it feels like to pet them and how it makes you feel.
- Pour a cup of coffee and take time to smell it, notice the flavors on your tongue, and how the texture of the liquid feels in your mouth.
- Set a timer for two minutes and focus on your breath. Simply notice the rise and fall of your chest.
For more ideas, read my post, “15 Ways To Be Mindful Without Meditation.”
7. Explore Your City
Get out and explore your city like a tourist. Visit a new neighborhood, try a new restaurant, or see a local attraction you’ve never been to before. Taking yourself out of your normal routine and doing something new can help to break the cycle of negative thoughts and give you a fresh perspective.
8. Play A Board Game
I love board games. There are so many great ones out there, even games you can play solo. When you play a game it can challenge your mind, build a connection with others, and focus your brain on the challenge at hand.
You could even take it up a notch by trying to find a local board game café or bar. These establishments have lots of games for you to try along with coffee, drinks, and snacks.
9. Go To An Arcade
Arcades are a fun and nostalgic way to improve your mood when you are having a bad day. Playing games, competing against others, and trying to beat your high score can be a great distraction from your negative thoughts and help you to focus on something more enjoyable. Plus, the excitement and energy of an arcade can be contagious and help to lift your spirits. Anything that takes you out of your environment is a great way to alter your day.
10. Play A Video Game
If you don’t have an arcade nearby to get the benefits of gaming, playing a video game at home can be another great way to improve your mood. Video games can provide a fun and engaging distraction from your negative thoughts and help you to focus on something more enjoyable. Plus, the sense of accomplishment you get from completing a level or beating a game can be a great boost to your mood.
11. Sign Up For A Life-Changing Mental Health Newsletter
Every Tuesday, I send out The Weekly Dispatch, a newsletter that includes life-changing stories about how to improve your mental health. It also contains weekly tips, curated stories about mental health, and positive world news to improve your mood. Plus, you’ll be the first to hear about new offerings from Not Quite Zen. Click here to subscribe, or simply add your email to the form at the bottom of this page.
12. Walk Around A Mall
Ah yes, malls. Those big buildings we all used to spend time in shopping. Well, believe it or not, but many malls still exist, and getting out of the house and walking around one can lift your spirits.
The change of scenery and the opportunity to window shop and people watch can be a great distraction from your negative thoughts and help you to feel more positive. Plus, it’s a great chance to buy a yummy pretzel or treat yourself to a cup of delicious coffee.
13. Treat Yourself To Something Nice
Treat yourself to something nice, like a new piece of clothing, a massage, or a new album from your favorite band. According to WebMD, retail therapy actually has cognitive benefits. It can help you feel in control, bring a little happiness to your day, offer distraction, and force some social interaction.
14. Watch A Movie That Will Improve Your Mental Health
I love watching all types of movies, but when I’m having a bad day, I know some films are better than others. I always try to choose something I know is uplifting and has a positive message about mental health. Some great options include:
- About Time
- Soul
- Inside Out
- Click
- The Pursuit of Happiness
- The Upside
I guarantee that watching any one of these movies will improve your bad day.
15. Watch A Favorite Movie
Sometimes, nothing beats familiar comfort. When you’re having a bad day, sometimes the best thing to do is to curl up with a blanket and watch your favorite movie. Watching a familiar and comforting movie can provide a much-needed distraction from your negative thoughts and remind you of better times.
16. Read A Book
One of the best ways to take your mind off your troubles is to get lost in a good book. Whether it’s a thrilling novel, a thought-provoking non-fiction book, or a comforting old favorite, reading can transport you to another world and help you forget about your bad day for a while. Plus, it’s a great way to exercise your brain and learn something new.
If you don’t feel like picking up a physical book, listen to an audiobook. Experts say it’s just as, if not more beneficial than reading yourself.
17. Listen To A Short Story
If you’re pressed for time, listening to a short story while you’re going about your day can also improve your emotional state.
You can find stories on audible, or through your library account using different smartphone applications. Whether you’re commuting, doing chores, or just need a break from your day, listening to a short story can be a great way to relax and unwind.
18. Listen To A Podcast
Another great way to take your mind off your bad day is to listen to a podcast. Podcasts are a great source of information and entertainment, and there are thousands to choose from on just about every topic imaginable. Whether you’re interested in current events, science, or history, or just want to be entertained, there’s a podcast out there for you. And, if you’re looking for a podcast that will help you improve your mental health, check out mine — Not Quite Zen.
19. Plan A Vacation (Even If You Don’t Plan To Book It)
Sometimes, a bad day can be a sign that we need to take a break from our daily routine and recharge our batteries. If you’re feeling stressed and overwhelmed, why not take a few minutes to plan a vacation? Even just thinking about a future trip can be a great way to lift your mood.
20. Plan a Fun Outing Or Activity For The Future
Planning something fun to do and having something to look forward to can be a great distraction when you are having a bad day. Buy tickets to a play, concert, or sporting event. Sign up for a class or make a reservation for an exciting new restaurant.
21. Take A Break From Technology
Your phone, computer, and other technology are a huge part of modern life, but they can also contribute to negative feelings if you are constantly checking and being distracted by them. This can be difficult to avoid if you work in an office or spend a lot of time online, but there are things you can do to reduce the amount of time you spend looking at your phone.
Try setting a time limit or download an app that will let you know when it is time to take a break. This is not meant to be a guilt trip, but a way to help you manage your time better. This way, you can spend more time improving your mood by enjoying activities that will connect you with the present. For more tips on the best ways to disconnect from technology, read my post, “Can Social Media Cause Anxiety?”
22. Change Your Environment
When you’re surrounded by the same four walls day in and day out it can feel like a drag. Go to a café or restaurant, peruse the library, go on a Target run, whatever you do just go somewhere. Changing your environment can often be enough to change the course of your day.
23. Talk To A Friend
If you’re having a bad day, don’t hesitate to reach out to a friend. Sometimes, just talking to someone who cares about us can be enough to make us feel better. Whether it’s a quick phone call, a text message, or even a video chat, talking to a friend can be a great way to get some support and perspective on your bad day.
24. Watch Videos Of Cute Animals
One of the easiest and most enjoyable ways to improve your mood on a bad day is to watch videos of cute animals. Whether it’s puppies playing, kittens cuddling, or baby pandas exploring their enclosure, watching videos of adorable animals can help take your mind off your troubles and bring a smile to your face. Plus, there’s plenty of scientific evidence to show that looking at cute animals can boost your mood and reduce stress.
25. Rearrange Your Furniture
Another simple but effective way to improve your mood when you are having a bad day is to rearrange your furniture. Changing up the layout of your living space can make it feel like a new, fresh environment, and the act of physically moving your furniture can be a great way to burn off some of that pent-up energy and frustration. Plus, a new furniture arrangement can help spark creativity and boost your overall mood.
26. Tackle A Small DIY Project
If you’re feeling particularly stressed or overwhelmed on a bad day, try tackling a small DIY project. Whether it’s painting a piece of furniture, organizing a closet, or even just planting some flowers in your garden, the act of focusing on a specific task and creating something with your own two hands can be incredibly therapeutic. Plus, the sense of accomplishment you’ll feel when you finish your project can be a great mood and confidence booster.
27. Visit A Tanning Bed
Several health benefit claims such as improved appearance, enhanced mood, and increased vitamin D levels have been attributed to tanning. There’s debate about whether a tanning bed will provide vitamin D, and there are risks associated with UV exposure, but if you limit your time it could be a good way to feel a little bit better. It may not be a day in the sun, but it’s a decent substitute.
28. Go To A Sauna
Saunas have been used for centuries to relax and de-stress, and for good reason. The heat and steam of a sauna can help soothe sore muscles, improve circulation, and even reduce anxiety and depression. So, if you’re feeling particularly tense or stressed on a bad day, consider heading to a local sauna to relax and unwind.
29. Find A Hot Tub
Another great way to relax and de-stress on a bad day is to find a hot tub. The warm, bubbly water of a hot tub can help melt away tension and stress, and the buoyancy of the water can help take the weight off sore muscles and joints. Plus, the social aspect of soaking with a friend or loved one can be a great way to connect.
30. Pamper Yourself
One of the best ways to improve your day is to take some time to pamper yourself. This could be as simple as taking a relaxing bath or treating yourself to a massage or a manicure. You could also indulge in your favorite comfort food or spend some time drinking tea with a facial mask on. Taking some time to focus on yourself and your own needs can help make you feel more relaxed and at peace.
31. Start A Mental Health Routine
When I forget to make mental health a priority, it’s easy for me to fall into a funk. That’s why it’s so important to incorporate mental health into your daily routine. You can exercise, meditate, journal, practice deep breathing, focus on gratitude, or do a combination of activities.
Taking time to reinforce positive mental health every day can prevent bad days from happening. A routine also makes it easier to turn them around when they show up. For more advice on how to incorporate mental health into your day, read my post, “How To Create A Daily Routine For Mental Health.”
32. Make Some Tea
Drinking a warm cup of tea can be incredibly soothing, and it can help to improve your bad day as well. Whether you prefer herbal tea, green tea, or black tea, there is a type of tea out there that can help to calm your nerves and lift your mood. Try brewing a cup of your favorite tea and taking a few minutes to sit and relax with it. The warmth and the comforting aroma can help to make you feel more at ease.
33. Try A New Hobby
Hobbies can be a great source of joy and fulfillment, and they can also help to take your mind off any negative thoughts or feelings you might be experiencing. Whether you’re interested in painting, knitting, or even building model airplanes, taking up a new hobby can be a fun and rewarding way to fight a bad day.
34. Buy A New Outfit
If you’re feeling down, consider treating yourself to a new outfit. Whether it’s a new dress, a pair of shoes, or a cozy sweater, a new outfit can make you feel more confident and put together. And when you look good, you tend to feel better too. So go ahead and splurge on that new outfit you’ve been eyeing and see how it can help to improve your mood.
35. Go To An Arboretum
As I stated before, spending time in nature can be incredibly calming and therapeutic. If you’re feeling down, consider visiting an arboretum, which is a public garden that specializes in trees and shrubs. An arboretum is a peaceful and serene place to spend some time, and it can help to lift your mood and improve your overall well-being.
36. Visit The Zoo
There’s something about being around animals that can be incredibly therapeutic. Watching them move, play, and interact with each other can be both calming and captivating. Plus, the fresh air and outdoor environment can help clear your mind, improve your day, and form new memories.
37. Try Guided Meditation
Meditation has been shown to have a variety of benefits, including reducing stress and anxiety, improving focus and concentration, and boosting mood. Guided meditation, in particular, can be a great option for beginners, as it provides a structured experience with clear instructions and guidance. It can also make you forget where you are and make it feel like you’re taking a journey to a soothing location.
38. Drink Some Water
It may seem simple but staying hydrated is key to maintaining good physical and mental health. When you’re feeling down, try sipping on some water to help improve your mood and energy levels. You might be surprised at how much it makes you feel better.
39. Do Something Kind For Someone Else
Helping others can be a great way to improve your mood. Whether it’s offering a kind word to someone in need, lending a helping hand to a friend or family member, or volunteering at a local charity, doing something kind for others can give you a sense of purpose and fulfillment.
40. Go For A Scenic Drive
Take a scenic drive to a nearby park, lake, or mountain range and enjoy the beautiful surroundings. The fresh air, peaceful environment, and opportunity for reflection can all help improve your mood.
41. Try A New Recipe
Cooking can be a therapeutic and creative outlet and trying a new recipe can be a fun and satisfying way to take your mind off your troubles. Whether you’re a seasoned chef or a beginner in the kitchen, there’s a recipe out there that’s perfect for you. You can find endless inspiration online, from cookbooks, or friends and family. And who knows, you might even discover a new favorite dish that you can make again and again.
42. Write In A Journal
Journaling is a great way to process your thoughts and feelings, and it can be a powerful tool for self-reflection and self-improvement. It’s also a great way to get your ideas and emotions out of your head and onto paper, which can help clear your mind and give you some much-needed perspective. Whether you’re writing about your daily experiences, your long-term goals, or your deepest thoughts and feelings, a journal can be a valuable resource for turning things around when you are having a bad day.
43. Practice Deep Breathing
Deep breathing is a simple but powerful technique that can help you relax and calm your mind and body. When you’re feeling overwhelmed or stressed out, your breathing can become shallow and rapid, which can make you feel even more anxious and agitated. By taking slow, deep breaths, you can activate your body’s relaxation response and help reduce stress and tension. This can help improve your mood and make you feel more focused and energized.
44. Do Something Creative
Doing something creative, whether it’s drawing, painting, writing, or something else, can be a great way to express yourself and tap into your imagination. It can also be a fun and rewarding way to take a break from your daily routine and do something that’s just for you. And even if you’re not naturally artistic or creative, there’s no right or wrong way to do it. Just let your creativity flow and enjoy the process.
45. Treat Yourself To Your Favorite Food Or Drink
Sometimes, a little indulgence can go a long way in boosting your mood. Whether it’s comfort food, a scoop of ice cream, or a slice of your favorite pie, allowing yourself to enjoy something you love can help chase away the blues.
46. Do Some Yoga Or Stretching
If you’re feeling down, try doing some gentle stretching or yoga for a few minutes. This can help to relax your muscles, improve your circulation, and calm your mind.
47. Practice Gratitude
When you’re feeling down, it’s easy to focus on the negative and overlook the good things in your life. One simple way to shift your perspective is to take a few minutes to practice gratitude. This can involve writing down a few things that you’re grateful for, or simply taking a moment to reflect on the good things that have happened to you.
48. Sign Up For A Class
Sometimes a new challenge can be just what you need to improve your mood. Consider signing up for a class on something that you’ve always wanted to learn or do. This could be a cooking class, a language class, or even a dance class. Learning something new can be both fun and rewarding, and it can help to take your mind off whatever is bothering you.
49. Practice Loving Kindness
When you’re feeling down, it can be easy to turn inward and focus on your own negative emotions. However, one effective way to improve your mood is to practice loving kindness. This involves directing feelings of warmth and compassion towards yourself and others. Try taking a few minutes to silently repeat phrases like “may I be happy” and “may you be happy” to yourself. This simple practice can help to improve your day and increase feelings of self-confidence and connection to others.
50. Visit a Rage Room
Visiting a rage room can be a great way to bust out your frustration. A rage room is a place where you can go to let out aggression in a safe and controlled environment. Typically, rage rooms are equipped with a variety of items that you can use to smash, break, and destroy, such as old TVs, computers, dishes, and other household items. The idea is to channel your negative emotions and aggression into something productive and cathartic.
Many people find that visiting a rage room can help you feel more in control and give you a sense of release and satisfaction. Plus, it can be a fun and unique experience that you’ll remember for a long time.
