This post was originally published in 2019. It has been revised and republished with an updated list of the best tips on how to combat a bad day.

So you’ve had a bad day. It happens and it’s no fun at all. What we do about it can make all the difference in the world.
You have bad days. I have bad days. It happens to the best of us. Sometimes, it seems like one irritating thing ends just for another to pop up. Work frustrations, rude people, health issues… the list goes on. It can be really easy to get into our feelings about it all.
Unsurprisingly, I often get in the way of myself by spending too much time focusing on the negative energy surrounding me when I could be looking for ways to navigate these challenges. What may start out as a really terrible, horrible, no good, very bad day can actually turn into a pretty great one if you follow these tried and true tips.
related posts
How to Reduce Anxiety When You’re Panicking // Stress Relief Tips for When Life Feels Too Hard // How to Be Intentional With Your Self-Care Routine

The Ultimate Guide to Combatting a Bad Day
Have a Dance Party
It might sound silly, but blasting a playlist of your favorite music (I’m talking throwbacks from middle school, that new Taylor Swift album with songs you just can’t get out of your head, whatever floats your boat) and just dancing it out can make a world of difference. Get goofy and shake your booty. I promise that no one cares and you will absolutely feel better with this serotonin boost.
Drink Some Positivi-TEA
One of my favorite teas to sip when I’m feeling down is the Yogi Sweet Tangerine Positive Energy Tea. There’s something about the bright tangerine taste that is enough to cheer me up on its own. Combine that with the subtle amount of caffeine and it’s a winning combination. If citrus teas aren’t your jam, don’t fret. I highly recommend the delicious black teas from Steeped in Lore. They’re cozy and fragrant and such a great beverage to enjoy first thing in the morning or when you need a mid-afternoon pick-me-up.
Text An Encouragement to a Friend
Rather than focusing on whatever is making you feel down, send something thoughtful to a friend. This can be a cute quote you found on Pinterest, just a sweet note to tell them that you’re thinking of them, or you can get really intentional and ask them about their current life situation. You might be surprised at how much it helps you when you get the chance to help a loved one. It’s a great way to redirect your mind.
Be Purposeful on Social Media
Some would say to just turn off screens altogether, but I say that if you plan to scroll on Instagram, don’t do it aimlessly. Take the time to think up encouraging comments for each and every photo that you see. Read the captions fully and reply to them directly. Compliment someone’s new haircut, congratulate them on their engagement, find out where their outfit is from, and read their blog post or look through their online shop.
Buy Yourself a Treat
Take this tip with a grain of salt. You may feel like overcompensating when your mind is in a rough place. It can be easy to get spendy and suddenly you’ve put in massive Amazon and Target orders without really paying attention to your budget or what you were buying. Instead, keep it simple with a bouquet of flowers, a bar of chocolate, a matcha latte, or a new candle–something that sparks joy but doesn’t hurt your wallet. It may be just what you need to brighten things up without breaking the bank.
List the Best Things in Your Life
You ever hear the phrase “when you focus on the good, the good gets better“? There’s a reason why it’s so popular: it’s true! Grab a pen and paper (or open a note on your phone) and start listing out the things which bring you the most joy. Nothing is too big or too small for this list, so take your time, and I guarantee it’ll bring a smile to your face as you begin to really fixate on gratitude.
Read a Book… and Then Read Some More
As a pretty intense bookworm, this is my number one suggestion. Pick up an old favorite story–maybe something from your childhood. Finally get to that novel you’ve been wanting to read for a while and never seem to have the time for. You can even just reach for whatever book you happen to have on your nightstand right now. Usually getting caught up in a story helps distract from any negativity that may feel like it’s surrounding you.
Eat Sour Candy
It’s hard to focus on the bad – or anything at all – when your mouth is puckering from a Warhead or Cry Baby candy. This was actually a suggestion from a therapist I saw in high school. He recommended I keep sour candies in my desk drawer at work when I was dealing with panic attacks. It helped more than I can even explain properly, and to this day it is still something I utilize when I need a distraction.
Talk it Out
If all else fails, talk about it. Call a friend, write in a journal, or pray (if that’s something you’re comfortable with). Let the feelings just flow (and let the tears flow too if they need to), but keep in mind that most situations that cause a bad day are temporary. In the long run, letting them capture your attention for too long won’t be healthy for anyone (especially yourself). You deserve to release those bad thoughts back out into the wild and move forward with a positive mindset. So once you’ve talked it out, keep on going!

What are your tips for combatting a bad day?
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Julia Comil says
Love sour candies to cheer me up!! Such great tips!
Adriana Renee says
Love this! Definitely need this today because the time change did me wrong and I’m cranky!
Donna says
Thanks for these tips. So helpful!
Mistle says
Recently I had several bad days because of a coworker. It was so hard for me to get out of my funk but I finally did it. I was like I can not let this take over my life. I am all about dance parties!!! I also love working out to help me feel better. Glad you’re having some better days girl!
Lyddiegal says
Thanks for sharing! We all have bad days or fall into a funk sometimes. I love the idea of lifting other people up as a way to help yourself!
Chic on the Cheap
Dominika says
I love those tips!
Did you know thereβs actually a tea brand in the UK called Positivitea? π I really like their teas.
Lighting a candle and reading a book definitely makes me feel better if I had a bad day.
Kristina says
Wow, the sour candy is something I never heard of either! I can see it working.. i have to try it at some point.
What tend to work when im not feeling good is taking a bath.. usually I feel much better afterward!
Tanvi Rastogi says
Love your tips … we all need to find a way to get through one of those days. More often than not a good workout lifts my mood.
β₯ tanvii.com
Lee says
Such a great post! That sour candy one is really interesting; I naturally do gravitate towards sour candies when im stressed and I wonder if it is because of this distraction effect it has. That’s so interesting!
Patricia @ Grab a Plate says
Great tips, which I’ve needed recently, having started a new (temporary) job! I love the sour candy suggestion π
Hillary Conheady says
I totally needed this on this dreary Monday!! I love the idea of buying yourself a treat! Retail therapy is REAL haha!
Crystal // Dreams, etc. says
I love these tips! Reading and talking to someone about it always helps me.
Rachel says
Bad days are the worsttttt! Love all of your tips!! I love cuddling up in bed and watching a rom com when I’m having a bad day!
Rachel
http://www.hello-her.com
Beth says
These are all great tips! I love immersing myself in a book and just forgetting about everything else. I also LOVE to soak in a hot bath when life gets stressful.
Kileen says
These are awesome tips, and I love the tip about sour candy! I’ve never heard of that one, thanks for sharing!
Kileen
cute & little
Monica says
Reading is such a great escape when I’m having a bad day! Take me to a land far, far away! Also — my mouth totally started watering when I read about your tip to eat sour Warheads! lol I LOVE sour candy.
Lily says
I love the idea of listing the best things in your life. Bad days can be so rough, so this is a great list of suggestions.
Patricia @ Grab a Plate says
Great tips, which I’ve needed recently, having started a new (temporary) job! I love the sour candy suggestion π
Crystal // Dreams, etc. says
I love these tips! Reading and talking to someone about it always helps me.
Kileen says
These are awesome tips, and I love the tip about sour candy! I’ve never heard of that one, thanks for sharing!
Kileen
cute & little
Deanie says
Great tips! A workout always helps improve my mood on a bad day.
Xo, Deanie
Deanie Michelle
Carolyn says
These are all so great! I find after a bath, a tv show, and some of these items in your list, I feel a lot better. Hope your days start getting better girl!
Becky @ Disney in your Day says
I really like the idea of texting encouragement to a friend. I think lifting other people up can definitely help us lift ourselves up.
Anna English says
I love the idea of talking it out! My sister is my go-to person for bad days, and she always helps me find positive wins!
Morgan says
I like the tip about reading!! Sometimes watching TV or getting on social media can put me into an even further bad mood so it’s best to stay away from those during that time!
-Morgan
How 2 Wear It [] http://how2wearit.com
Liz says
What a great post! Dance parties and singing at the top of my lungs to upbeat music always helps π
Nataly says
These are all good tips! I will have to refer to this next time I am having a bad day. Workouts or taking a bath always help me!
Katie says
I love these tips! I will have to remember dance parties and sour candy!
Carolyn says
These are all so great! I find after a bath, a tv show, and some of these items in your list, I feel a lot better. Hope your days start getting better girl!
Tonya Morris says
I love all of these suggestions! I definitely want to get some Positivitea now!
Becky @ Disney in your Day says
I really like the idea of texting encouragement to a friend. I think lifting other people up can definitely help us lift ourselves up.
Anna English says
I love the idea of talking it out! My sister is my go-to person for bad days, and she always helps me find positive wins!
Jiawun | Beauty Nerd By Night says
Heh, I chuckled at Positivitea. Also, the sour candy tip is the most unique one I’ve ever heard and it makes a lot of sense! I’m definitely keeping a pack of sour candies in my drawers!
Morgan says
I like the tip about reading!! Sometimes watching TV or getting on social media can put me into an even further bad mood so it’s best to stay away from those during that time!
-Morgan
How 2 Wear It [] http://how2wearit.com
Liz says
What a great post! Dance parties and singing at the top of my lungs to upbeat music always helps π
Katie says
I love these tips! I will have to remember dance parties and sour candy!
Tonya Morris says
I love all of these suggestions! I definitely want to get some Positivitea now!
Kenzi says
I love this! Sometimes it really is the littlest things that can make such a difference. Great read!
Jordyn says
These are all great tips for combatting a bad day. If I am having a bad day I like to go for a run, or take a bath and read a good book!
Lecy | A Simpler Grace says
These are all great tips! I LOVE turning the music up loud and having a dance party when I’ve had a bad day. That always cheers me up!
Megan says
I love all of these tips. They are all so good and will definitely help someone out.
Greta says
A glass of wine and my favorite TV show snuggling with my pups does the trick! Also going for a walk!
Jordyn says
These are all great tips for combatting a bad day. If I am having a bad day I like to go for a run, or take a bath and read a good book!
Laura Leigh says
I absolutely love this post lady. Such a good on and all of these ideas are brilliant. Some I never thing of but would totally help me get out of a bad day funk. Thanks for sharing this!! You’re truly the sweetest for doing so.
xo Laura Leigh
Louella Reese
Taylor Mobley says
I’m all for dance parties!!!!!! I totally embrace that when I’m having a bad day.
Laura Leigh says
I absolutely love this post lady. Such a good on and all of these ideas are brilliant. Some I never thing of but would totally help me get out of a bad day funk. Thanks for sharing this!! You’re truly the sweetest for doing so.
xo Laura Leigh
Louella Reese
Jamaria Johnson says
These are such great tips! I love eating candy or writing, or talking to a friend when Iβm having a bad day. My favorite tv show also brings me comfort! Xo
JASMINE VARGAS says
So many great ways to turn a bad day into a good day.
Sarah Lennon says
Mine is taking a bath and drinking a glass of wine, lol! Great tips, thanks for sharing!
Sarah Lindner says
Sour candies and donut’s always make my bad days better!
xoxo Sarah
Marlene says
I love these tips! Practical and useful. Dancing is a good one I use too
Sonika says
So many great tips here!! Thanks for sharing π
Azanique Rawl says
Buying myself a treat and snuggling up with a good book is always a fix for me. Thanks for sharing these tips babe π
-xo, Azanique | https://www.lotsofsass.com
Laura says
These are such awesome tips – we’ve all been there! Sometimes letting it out to someone you trust is the best way to handle it!
Adriana Renee says
Love this! Definitely need this today because the time change did me wrong and I’m cranky!
Mistle says
Recently I had several bad days because of a coworker. It was so hard for me to get out of my funk but I finally did it. I was like I can not let this take over my life. I am all about dance parties!!! I also love working out to help me feel better. Glad you’re having some better days girl!
Donna says
Thanks for these tips. So helpful!
Lyddiegal says
Thanks for sharing! We all have bad days or fall into a funk sometimes. I love the idea of lifting other people up as a way to help yourself!
Chic on the Cheap
Hillary Conheady says
I totally needed this on this dreary Monday!! I love the idea of buying yourself a treat! Retail therapy is REAL haha!
Lee says
Such a great post! That sour candy one is really interesting; I naturally do gravitate towards sour candies when im stressed and I wonder if it is because of this distraction effect it has. That’s so interesting!
Rachel says
Bad days are the worsttttt! Love all of your tips!! I love cuddling up in bed and watching a rom com when I’m having a bad day!
Rachel
http://www.hello-her.com
Beth says
These are all great tips! I love immersing myself in a book and just forgetting about everything else. I also LOVE to soak in a hot bath when life gets stressful.
Tanvi Rastogi says
Love your tips … we all need to find a way to get through one of those days. More often than not a good workout lifts my mood.
❥ tanvii.com
Azanique Rawl says
Buying myself a treat and snuggling up with a good book is always a fix for me. Thanks for sharing these tips babe π
-xo, Azanique | https://www.lotsofsass.com
Sonika says
So many great tips here!! Thanks for sharing π
Laura says
These are such awesome tips – we’ve all been there! Sometimes letting it out to someone you trust is the best way to handle it!
Monica says
Reading is such a great escape when I’m having a bad day! Take me to a land far, far away! Also — my mouth totally started watering when I read about your tip to eat sour Warheads! lol I LOVE sour candy.
Lily says
I love the idea of listing the best things in your life. Bad days can be so rough, so this is a great list of suggestions.
Dominika says
I love those tips!
Did you know there’s actually a tea brand in the UK called Positivitea? 😊 I really like their teas.
Lighting a candle and reading a book definitely makes me feel better if I had a bad day.
JASMINE VARGAS says
So many great ways to turn a bad day into a good day.
Kenzi says
I love this! Sometimes it really is the littlest things that can make such a difference. Great read!
Jamaria Johnson says
These are such great tips! I love eating candy or writing, or talking to a friend when I’m having a bad day. My favorite tv show also brings me comfort! Xo
Sarah Lindner says
Sour candies and donut’s always make my bad days better!
xoxo Sarah
Marlene says
I love these tips! Practical and useful. Dancing is a good one I use too
Sarah Lennon says
Mine is taking a bath and drinking a glass of wine, lol! Great tips, thanks for sharing!
Julia Comil says
Love sour candies to cheer me up!! Such great tips!
Wendy says
This is a great list! I find reading a book really helps!
AMAZING BABY says
Great tips! I always try to do something for myself that makes me feel beautiful on bad days, like getting a pedicure. Although, that could get expensive if I have a slew of bad daysβ¦
Nyxie says
I’ve really been struggling with a lot of bad days lately. Having something like this to help guide me really helps.
Molly | Transatlantic Notes says
I like the fact that included here is a mention of purposeful use of social media; I definitely need to work on this and incorporate it better into my day so it was a great reminder β thanks!
Isa A says
I agree with a book too. When nothing works or i feel like doing a book is the best bet. The sour candy was a good tip I never heard. And I also like to take a walk sometime it helps the mind breathe. Thanks for sharing these. Xx
Isa A. Blogger
Smelly Socks and Garden Peas says
I love sour sweets too. When I’ve had a bad day, taking some exercise always helps me get rid of my frustrations.
Melissa says
Thank you for sharing all of your advice on how to get through bad days, your tips are so helpful and encouraging!
John Mulindi says
One of the ways I overcome a challenging day, or what you are calling a bad day, is to remain positive and optimistic. This way it helps me attract positive energy.
Lorna says
Ah what a lovely and helpful post! I definitely find that getting outside helps improve my mood, unless itβs heavily raining then Iβm not as much of a fan!
Katherine says
Omg I love this post. Dancing can make such a difference! Getting up to do it is trickier lol but once blasting some good music it really can work wonders!!
Lucy says
I love the methods you have chosen to combat a bad day! I like to treat myself when I’m having a bad day, even if it’s something as simple as ordering food from somewhere! x
Lucy | http://www.lucymary.co.uk
Steve Kennedy says
Really nice idea. We’ve all had those days we just want to end. Some top tips here. Thanks for sharing.
Charity says
I love all these ideas on combating a bad day! I usually always buy myself a treat too when a bad day happens to me as well lol
Andrea Hunt says
Love this! Sometimes, it’s about starting as simply as thinking to myself: It’s a bad day, not a bad life.. it’s important to remember that. I love all of these super helpful tips. I do many of these and also EFT tapping because it’s the only thing to change a bad attitude when I’m in a place where I’m stuck there.. π Thanks for sharing these!!
Ali says
I do gratitude lists every day, so I look at this to make me feel a bit better. Sometimes I will do something crafty to relax my mind and distract myself from everything.
I'm All Booked Up says
We want to have a dance party!!
Stuart Danker says
Wow, I love how aesthetic your site is. And how you tie everything together. And this is a great list to get out of a funk. I’ve also found that breathwork is a great way to break the cycle of a bad day, so that’s high on my list. Anyway, thanks for this post!