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Help…I’m having a bad day!

20 tips to make you feel good again.

Most of us have those days where we just feel yuck. It may be because you are tired or stressed, it may be a negative event has occurred, it may be because someone has upset you, or it may be just one of those days. Whatever the reason…what can you do to make yourself feel good again?

Here are 20 top tips to make you feel good again:

1. Acceptance

Accept the feelings you are experiencing. To be able to change how we feel, we first need to accept those feelings and the reason for them.

2. Gratitude

Ok so your day might be rubbish, or you’re going through a bad time but there are always things to be grateful for. List the things you are grateful for as reminders.

3. Letting go of things you can’t control

We use so much of our head space, worrying/stressing/getting upset/angry about things which are totally out of our control. This is just wasted energy.

Ask yourself:

Can I change this? Can I do anything about it? If the answer is no, then take a deep breath in and as you breathe out say, ‘I let go of things I can’t control’.

4. Get out in nature

Nature is magical. Take a walk, get out on your bike and breathe it all in. Take notice of the beauty and nature surrounding you: the sights, the sounds the smells, the touch.

5. Breathe

There’s nothing worse when you are feeling stressed or upset and someone tells you to take a deep breath. BUT…it does help! Take a few minutes to breathe in through your nose deeply into the belly. Hold it for a few seconds and then fully release through your mouth and keep repeating.

6. Meditate

Mediation helps to calm the mind and to refocus. You can simply just sit or lie and focus on your breath, allowing any ruminating thoughts to drift away, or use a meditation app to follow.

7. Connect with the right people

Who do you know that always makes you feel good? Pick up the phone for a chat, meet for a coffee or a walk. Choose the right person…someone with empathy or the ability to make you smile. Always choose wisely.

8. Exercise

Yeah yeah yeah…most people don’t want to hear this one, but I’m afraid it’s true. Force yourself to do any kind of exercise and I guarantee you will feel better. If you really can’t be bothered, just walk to the shop or do some gentle yoga. Anything is better than nothing.

9. Grounding techniques

Bring yourself back down to earth. Use the 5-4-3-2-1 technique. List 5 things that you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.

10. Journaling

Write it down. Often emptying your thoughts and feelings onto paper can be extremely therapeutic. It helps you to rationalise them and is also a way of releasing them.

11. Go with it

Sometimes we just need to go with it. Have a day wrapped up on the sofa feeling sorry for yourself with a movie and box of chocolates. The key here is to not feel any guilt. You deserve it.

12. Do what you love

What do you love doing? What makes you feel good? A hobby? A soak in the bath? A dance around? Reading? Whatever it is that gives you the ‘feel good’ factor…go for it!

13. Take a nap

Sometimes we just need to totally recharge our batteries. Taking a middle of the day nap could just be the ticket to make you feel a little bit better.

14. Positive affirmations

I believe everybody should use affirmations daily. They really do work! And they are so useful when you are feeling off.


‘I am calm and relaxed’, ‘I am so lucky’, ‘I am strong’.

15. Take a break

Stop whatever it is that you are doing and just go and do something else…even if it’s just for 10 minutes. Step outside, read a book, watch TV, lie down.

16. Laugh

Watch a clip of your favourite comedian, watch a comedy on TV, call up your hilarious friend, remember and relive a funny memory. Laughter is the best medicine after all.

17. Music

Listening to music can be very therapeutic. Put together a playlist of uplifting music, which you can go to when you feel the need. Dance around to it…sing your heart out.

18. Make plans

What can you do later to make you feel better? Can you organise something for tomorrow or the weekend that you know you will enjoy? Or make some plans for the future…things you’ve always wanted to do. It’s always good to have things to look forward to.

19. Do something for someone else

Acts of kindness are good for the soul. Doing a good deed to make someone else feel better can also have a positive impact on ourselves.

20. Pamper

Take a bath, do your nails, go for a massage. Whatever it is that makes you feel that you have been pampered.

I really hope these tips help you, I know it's hard when you are going through tough times. Try these tips and let me know how you feel. If you need any more help, I offer a variety of wellbeing services you may want to explore.

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