Today I’ll be sharing 15 ways to relieve stress after a bad day.
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We all have stressful days now and then (hopefully not more than that) and they suck.
Have you ever had one of those days where one thing just keeps going wrong after the other? Just the other day, I found out I lost my second job and then got medical bills in the mail. Talk about kicking someone while they’re down.
Here are 15 ways to relieve stress after a bad day to completely turn it around. You don’t have to wait until the end of the day to try these stress relief activities. You can also try them in the middle of your bad day, especially if you’re at work.
Release the tension.
When we get stressed, we tend to tense up our bodies and that just continues to feed into the stress. First, unclench your jaw.
You didn’t realize how tense it was, did you?
Sometimes at the end of the day, my shoulders will be so sore just from being so tense all day.
One of the best ways to relieve stress is to realize how tense you are and relax your muscles. I personally really like to do progressive relaxation exercises for stress.
Start by tensing up your shoulders as much as you can. Hold it for a few seconds, then relax. You’ll realize how much better it feels to relax those muscles. Keep doing this with each muscle group, and move down your body.
This is a great stress reliever if you’re having a bad day at work.
Change your perspective.
Another way to relieve stress after a bad day is to change your perspective. I just want to say that this does not invalidate the way you feel. When you’re stressed, it’s okay if you feel totally overwhelmed and like you’re having the worst day.
But sometimes we just have to find a new perspective. Sometimes if I’m having a rough day at work, I think about how I’m lucky to have the job that I have. I have a house. I have food. I have people who love me. In the grand scheme of things, that’s what matters.
Lili Reinhart phrased it perfectly:
When I feel very overwhelmed by those things and sort of like I’m being burdened by these things, I like to think of it as if I started out as this celestial being, this just energy, and the universe or God or whomever said, ‘Hey, do you want to go to earth for an incredibly short amount of time, like a blip, and experience every emotion that you could possibly feel as a human, you get to have all of these experiences — love, heartache, anxiety, joy, euphoria, whatever, all of it. Do you wanna do that?’ Yeah, I do.”
Lili Reinhart
Change your body language and facial expression.
Your body language and facial expression can affect your stress levels.
When we’re stressed, our bodies get tense, our faces get tight and we tend to breathe more shallowly. We may even find ourselves holding our breath at times.
Even if we don’t mean it, changing our facial expressions can relieve stress. Research shows that smiling and laughing sends signals to our brain that relieves stress.
Focus on something that makes you feel calm and relaxed.
If you’re feeling stressed out, try focusing on something that makes you feel calm and relaxed. It could be a playing a game, reading a book or cuddling with your dog.
Everyone is different in what makes them feel relaxed, so try out different ways to relax until you find something that works for you (it could be something in this post!)
Take Deep Breaths
Deep breathing is one of the best ways to cope with stress. It’s also a great way to relax and get rid of tension, which can help you feel more in control of your emotions.
Breathe in through your nose, hold for a few seconds and then exhale through your mouth. Repeat this cycle at least five times if possible (or more if needed).
Deep breathing has been shown to release endorphins into the brain–the same chemicals that are released when we exercise and make you feel great.
Taking deep breaths is also a great way to come back to the moment and take your mind off of whatever is stressing you out.
Listen to soothing music
Listening to music is a great way to relax if you’re having a bad day.
Research shows that music can improve stress and anxiety.
So put on your favorite kind of music that helps you after a bad day, and dance away the stress!
Take a walk outside
One of the best ways to relieve stress after a bad day is by going out in nature and taking walks. It’s also. proven that this can reduce stress and improve your mood.
If you’re feeling overwhelmed, take a break from your desk and go outside for some fresh air (if you can). If you can’t, try just sitting outside for a few minutes after work to relax.
Watch a Funny Movie/Show
You may not be in the mood to laugh, but watching something funny can help you relax and get your mind off of things for a while.
Try to find something that makes you laugh even if it’s just a small moment–you’ll be glad you did! You can also watch with friends or alone, depending on what works best for you at the time.
My favorite thing to watch when I’ve had a bad day is Friends. What’s your favorite thing to watch?
Take a Break
Take a break when you need to. I know, it can be hard to take a break from work when you need to get things done and there’s so much on your plate. But taking breaks is actually beneficial for your health and well-being in the long run.
It helps relieve stress, reduce burnout, improve concentration and focus during tasks that require intense mental activity (like writing), boost creativity by allowing ideas room to percolate while we’re not actively thinking about them–and even makes us more productive overall!
Write in a Journal
Journaling is a great way to cope with stress. It helps you get your thoughts out of your head and onto paper, which can be very therapeutic.
Writing in a journal can also be an outlet for all those emotions that you don’t want to express verbally or physically, but still need to get out there.
There are many different ways to journal; find one that works best for you!
Practice Gratitude
When you’re feeling stressed out and overwhelmed, it can be hard to find the positive in your life. But when you do, it’s an amazing feeling!
To get started, write down three things you are grateful for at the end of each day (or whenever works best for you). It could be something as simple as “I’m grateful that I made my bed today” or “I’m thankful I have food in my refrigerator.”
Even though these things may seem small and insignificant compared with other people’s problems or issues in your life–and even though they might not even seem like much at first glance–when we focus on being thankful for them rather than focusing on what isn’t working out perfectly yet or what could go wrong tomorrow or next week…well…it helps us feel better about ourselves and our lives overall!
Vent to Someone
In this day and age, it’s easier than ever to vent your frustrations by talking about them with friends, family members, or even strangers online. Venting is a way of getting rid of negative emotions that build up inside us during stressful times. It can help you feel better–but only if you do it in the right way!
- Talk to someone close to you: Venting with someone close will give them an opportunity to understand what’s going on in your life and may help them offer advice. Plus they’ll be able to give their own perspective on things too!
- Write down your thoughts: Keeping a journal is an easy way for anyone who struggles with stress management skills (like me) because there’s no pressure involved; all I have to do is sit down at my desk chair every morning before work begins so I don’t forget anything important during those early hours when everything seems urgent but nothing actually matters yet anyway.”
Practice Self Care
Self care is an important part of your overall health and well-being. It’s something you do for yourself, because it makes you feel good. Self care can be anything from taking a bubble bath to going for a walk in nature or listening to music that brings back childhood memories.
Whatever it is that makes you happy and rejuvenated can be considered self care–it’s up to each person!
Write/Say Affirmations
Affirmations are positive statements about yourself. You can write them down or say them aloud, but either way, affirmations can help improve your self-esteem.
Here are some examples:
- I am a wonderful person.
- I have great friends who love me for who I am.
- My life is filled with beauty and joy–every day!
Ask for Help
Asking for help is a sign of strength. It shows that you’re aware of your own limitations and are able to recognize when it’s time to bring in reinforcements. Asking for help can be difficult, but the benefits are numerous:
- You’ll feel less stressed because you’re sharing responsibility with someone else (and they don’t even have to do much).
- You might learn something new about yourself and how you work best when under pressure.
- Your colleagues or friends will feel good about helping out, which will make them more inclined to pitch in again next time!
Conclusion
We hope these tips will help you make it through your stressful day. If you’re still feeling overwhelmed and need more help, please reach out to a friend or family member for support!
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