How to Cope with Having a Bad Day at Work

Last Updated: April 17, 2022 References

Bad days at work can slow you down and make you feel overwhelmed, but it doesn’t mean every day that comes after will be exactly the same. This too shall pass. Sometimes the gloomiest days lead to something brighter on the other side. Here’s a guide to bouncing back when your day at the office just didn’t go as planned.

1

Engage in physical activity.

Any kind of exercise is a great reset. Getting your body moving releases chemicals in your brain called endorphins, which improve your overall mood and disrupt the negative thinking that can happen after a bad day.^{[1]
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- Do some yoga at home or, if you feel up to being around other people, sign up for a dance class. Find what you enjoy, and make it a part of your daily or weekly routine.
- If you’re still at work, get up from your desk and do some light stretching by touching your toes, reaching your arms above your head, and leaning from side to side.

2

Go outside.

Go for a walk around your neighborhood.^{[2]
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Expert Source

Mirjam Quinn, PhD
Licensed Clinical Psychologist
Expert Interview. 3 March 2022.} Fresh air can do wonders. You’ve worked so hard! You deserve a break. This can also be helpful during a bad day before the workday is even done. Stepping outside for just 15 minutes can help you recenter yourself.^{[3]
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- If your day isn't quite finished at the office, consider walking to a local cafe for some coffee.

3

Disconnect from your devices.

Focus on establishing a healthy work-life balance.^{[4]
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Expert Source

Mirjam Quinn, PhD
Licensed Clinical Psychologist
Expert Interview. 3 March 2022.} It can be hard to ignore email or text notifications at the end of a workday, especially if you left feeling like things didn’t go the way you wanted them to. But all of your messages will be there tomorrow. For now, it’s best to unplug, power down, and take some time to relax.^{[5]
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HelpGuide
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- Pick a movie or TV show to watch or curl up with a good book.
- If possible, turn off your phone as you wind down for the night. A minute staring at a screen can easily turn into an hour, so it’s best to avoid temptation.

4

Meditate.

Take time to quiet your racing thoughts. After a bad day at work, you may feel sort of scattered and overwhelmed, and finding ways to distract yourself temporarily may only make you feel more swamped. Meditation allows you to refocus, settle down, and connect with what you’re truly feeling.^{[6]
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- Set a timer on your phone for about 5-10 minutes. Take a seat in a quiet, comfortable place, close your eyes, and focus on your breathing.
- Notice any sensations in your body, starting from the top of your head down to your feet. Maybe you have a tension headache or feel knots in your stomach. As you exhale, imagine your breath spreading to those places in your body.^{[7]
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- Try a guided meditation if you feel uncomfortable beginning on your own. You can find helpful ones online to get you started.

5

Talk to your family or friends.

Give someone a call on your commute home or invite a friend over.^{[8]
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Expert Source

Mirjam Quinn, PhD
Licensed Clinical Psychologist
Expert Interview. 3 March 2022.} Sometimes it feels good to vent to someone who just wants to listen. And if you’re not ready to talk about how you’re feeling just yet and just want their company, that’s totally okay, too.^{[9]
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- Try not to bottle everything inside. You may feel like it’s the best and most efficient way to keep things moving, but in the long run, it’ll leave you feeling burnt out and unhappy.
- If you’re still at work and can’t get into too much detail, chat with your favorite coworker, who you know will cheer you up. This might even turn your day around!

6

Declutter your workspace.

This is especially important if you work from home. Your disorganized space may prevent you from properly winding down at night. But it’s also important to tidy up your cubicle or office before you leave in the evening so you can begin clear-headed and focused the following morning.^{[10]
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- Set aside 5-10 minutes at the end of each day to quickly recycle any stray papers, collect any dishes, and prepare your workspace for a new day.

7

Make a to-do list for tomorrow.

What’s bothering you today might just be what’s looming over tomorrow. Organize your tasks into manageable chunks, instead of complex, long-term projects.^{[11]
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Expert Source

Mirjam Quinn, PhD
Licensed Clinical Psychologist
Expert Interview. 3 March 2022.} For instance, if you have a presentation to work on, start your list by writing an outline, then making any slides or visual aids, and finally, writing any notes you may need. If you can make a plan, set goals, and organize your day ahead of time, the work may not feel as intimidating.^{[12]
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- Start a bullet journal, which is a personalized series of lists. This can help you set short-term goals and track things that may also improve your overall wellbeing, like exercise, water intake, and other passion projects.

8

Spend time doing something you enjoy.

This is often an essential part of self-care that’s overlooked. But there’s more to life than work. Try to remind yourself of activities that make you feel at peace, like taking photos, doing your skincare routine, or listening to music. Then spend at least an hour after work doing only that.^{[13]
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- You can also find a completely new hobby, like painting or learning a new instrument, to feed your creative side and combat the sluggish effects of burnout.
- If you’re still at work, take a mini-break to do a quick crossword on your phone or read a chapter of your book.

9

Ask yourself what you can do differently tomorrow.

This is all about being proactive. Consider what made today especially bad and think about what you can do to avoid the same mistakes or obstacles tomorrow. This is often easier said than done, but you may not even realize when you’re falling into the same old patterns. It just happens sometimes, and then we feel stuck. So, taking time to pause and reflect can be really helpful.^{[14]
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Mayo Clinic
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- Consider: Are there other tasks you can take on tomorrow? Is it possible for you to work on a new project or collaborate with your colleagues on the one I’m working on now?

10

Get a good night’s rest.

A full 8 hours is ideal, but this is different for everyone. Generally, if you find that you’re regularly waking up feeling tired and pushing through fatigue throughout the day, then you’re probably not getting enough rest. Your body needs time to recharge on both good days and bad days, so make sleep a priority.^{[15]
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Expert Source

Mirjam Quinn, PhD
Licensed Clinical Psychologist
Expert Interview. 3 March 2022.}
- Try to stick to a schedule where you’re falling asleep and waking up around the same time each day. You’ll have a more restful sleep at night, which means a boost in energy during the day.^{[16]
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  National Health Service (UK)
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  HelpGuide
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11

Evaluate what you learned.

There’s always a lesson on the other side of a bad day. It may not be obvious at first, but it’s often the worst experiences that teach you the most about yourself, your work ethic, and what you ultimately want and need out of this job.^{[18]
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- Ask yourself: What happened? What can I do better next time? How can I ask for help so days like these don’t happen in the future? How can I make the most of this?^{[19]
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- Journal these lessons to track your growth. In a few months, you’ll be able to look back and see how far you’ve come.

Expert Q&A

Question

How do you cheer up after a bad day?

Lauren Krasny
Executive, Strategic, & Personal Coach
Lauren Krasny is a Leadership and Executive Coach and the Founder of Reignite Coaching, her professional and personal coaching service based in the San Francisco Bay Area. She also currently coaches for the LEAD Program at Stanford University Graduate School of Business and is a former Digital Health Coach for Omada Health and Modern Health. Lauren received her coaching training from the Coach Training Institute (CTI). She holds a BA in Psychology from the University of Michigan.

Lauren Krasny

Executive, Strategic, & Personal Coach

Expert Answer

Leave your work at work. Don't take anything work-related home with you unless it's absolutely necessary. When you get home, do something that helps you relax and unwind. Treat each day as a new day. If you find yourself struggling at work, practice mindfulness. Do whatever you can do to calm down and relax yourself.
Question

What is the best way to unwind after work?

Mirjam Quinn, PhD
Licensed Clinical Psychologist
Dr. Mirjam Quinn is a Licensed Clinical Psychologist and the Founder of Mirjam Quinn and Associates based in Illinois. With over 13 years of experience, she specializes in using cognitive-behavioral, mindfulness-based, and attachment theory grounded therapy techniques to provide psychological care for the whole person. Dr. Quinn also has a special focus on working with people from diverse and multicultural backgrounds and adoptive and blended families. She earned her PhD in Psychology from Purdue University and completed her internship at Butler University. Dr. Quinn is a member of the American Psychological Association (APA) and the APA Division for Peace Psychology and the Society for Child and Family Policy and Practice.

Mirjam Quinn, PhD

Licensed Clinical Psychologist

Expert Answer

This might sound weird, but a public transportation commute can help wonders! These are great because you don't have to worry about the traffic and you will have some time to use your phone, read a book or simply look out the window to shift away from all the stress.