A bad day may leave you feeling unhappy, nervous, and stressed out, whether you wake up on the wrong side of the bed, your day was ruined by one awful occurrence or a sequence of little annoyances. So the actual question is, how can you improve your attitude after you've had a bad start to the day? How can you prevent annoyances from pulling you down and sabotaging your productivity?
The good news is that you can make a terrible day better. According to Shawn Achor, author of The Happiness Advantage, “Happiness is a choice.”
It is worthwhile to change your attitude, not only to make your day more enjoyable and efficient but also to spare the people around you. After a difficult day, you can begin to get back on track by taking some time to cope with your emotions. Here are some suggestions:
Take a long, slow breath. Count on it. 5 seconds in, 2 seconds hold, and 5 seconds out. Simply be in the current moment. Take a look around you. Feel the air entering and exiting your lungs. It's cool when it comes in and warm when it leaves. Pay attention to the sounds around you. Look for the softest sound you can hear. Place your feet on the floor and be conscious of the present moment.
When you're having a horrible day, it's normal to be unhappy. Instead of ignoring or attempting to cheer yourself up, take a minute to recognise and accept how you're feeling. Putting a name to your emotions might make them appear less overpowering.
Don't try to criticise or judge your sentiments, such as telling yourself, "It's absurd to be so outraged about this!" Just make a mental note of your emotions and let them go.
If you're having a bad day, try doing some easy yoga positions for a few minutes. You may even practise some postures, like the lotus position. The lotus posture is a simple, relaxing stance that can be done anywhere. Sit on your chair or on the floor, with your neck and spine straight and upright, and your legs crossed. Place your hands, palms up, on your thighs, with your thumbs and first fingers touching and take 10-15 deep breaths through your nose.
Doing something kind for someone else is the best way to feel better. This is true on any given day, but it is especially true on days when you are being consumed by your own bad emotions. Text a buddy to check-in, do someone a favour at work, buy a coffee for the person in line ahead of you, hold the door open for someone, offer someone praise – there is no kindness deed that’s too small. According to research, grouping a few acts of kindness together makes you feel a lot better.
Make a list of three things you like about your day. Make them as precise as possible. They can be very, really little, but the important thing is that they are particular — less "I'm glad I'm alive" and more "I'm pleased that I can afford to purchase really delicious breakfast.”
The brilliance of gratitude practice is that it physically changes the chemistry of our brains, making us feel happier. You have a lot of negative ideas and sentiments going through your head, and the easiest way to get rid of them is to focus on the good ones.
