Coping with a bad day

Bad day

If you’re having a bad day, this blog post can help you to turn it around. It will help you to “turn that frown upside down”, in the words of fellow ICR presenter Jeremy Frost. Here are my tips to help you cope when you’re having a bad day:


Mindfulness is a great technique to help you stop the cycle of negative thoughts. Be present in whatever you are doing. Feel your feet on the floor, your bum on the seat. What can you see? What can you hear? Taste? Smell? Click here to read my previous blog post on mindfulness.


You may be able to meditate in your lunch break. You could do a walking meditation and get the additional benefits of getting some exercise and fresh air. That might not be practical in the moment, so take some deep breaths and focus on your breathing. I do my Buddhist chanting in my head when I feel under pressure.

Mirror affirmations

Look in the mirror and give yourself a pep talk, while looking straight into your own eyes. One of the most powerful things you can do is look into your eyes and say, ‘I love you’. This can also be one of the hardest things to do. If this is something you have difficulty with, you may need therapy. Contact Val Chater for Tapping or Katrina Love for psychotherapy / coaching.


Tapping is a great technique for overcoming stress. The Tapping Solution have an app you can download. Most of the meditations are around ten minutes long. If you’re at work, you probably don’t have ten minutes, so I suggest just doing one quick round in the loo.

I recently started a new fulltime job. Its been a while since I worked fulltime so it’s been a bit of a shock to the system. On the Tuesday after the Easter bank holiday weekend I went to work in high spirits despite having PMT.

My good mood lasted less than two hours as I was given a difficult task to do and I didn’t know how to do it. I didn’t want to bother my boss by asking for help so I just got on with it. I called the customer in question, who had a combination of questions and complaints that I was unable to assist him with. By the end of the conversation I was close to tears.

It occurred to me that my default setting was to start crying in attempt to solicit sympathy. My thoughts were whirling in a cycle of negativity. Determined to break the pattern, I chanted silently. So that I could get of my head and into my body, I practiced mindfulness as I went to the loo. I felt my feet on the floor as I walked to the toilet. The cubicles looked clean and white. I listened to the sound of the extractor fan. The taste of coffee was still rolling around my tongue. The smell of lavender air freshener hung in the air.

As I washed my hands I looked into my eyes and said, “I love you silently,” in my head a few times.

The day was still hard but using these techniques helped me cope with it.

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