Some days, things are just going bad. Sometimes, we know the root of that cause, sometimes we just feel unlucky. Sometimes, there hasn’t even been anything bad that’s happened, we just feel awful.
In the moment, it can be near impossible to ignore the emotional reality that you’re experiencing. It’s difficult to fix problems that do exist and matter when you’re having a rough time.
I’m putting this collection of tips out there for those days when things just seem to be going badly. It’s difficult to know when to seek help, or even if you need help, but it is easy to know that this might not be the greatest of days.
A lot of this article was inspired by Sinope’s Tumblr post, “Everything Is Awful and I’m Not Okay: questions to ask before giving up.”
Things you can do right now
Eating healthy and drinking water regularly are both extremely helpful for your mental health. Even if the food you’re eating isn’t perfectly “healthy”, having balanced meals with carbs, fats, and proteins in some capacity can help a lot. If you don’t feel like you can prepare a meal, eat some mixed nuts with whatever bread products you have access to. Maybe eat a banana or some grapes with it.
On that note, buying foods that can be prepared in bulk ahead of time can be quite helpful in alleviating the stress of making a meal in the moment. Additionally, try to at least drink a water bottle’s worth of water a day. Fill a reusable water from the tap or a Brita filter if you have it, or just grab a plastic water bottle.
Take a shower if you’re at home. Don’t worry about how long you’re in there or how hot the water is, just keep the temperature comfortable and get clean.
Likewise, dress into some clean clothes if you haven’t gotten dressed today. It gets you out of the tired mindset that being in pajamas may put you in, giving you more energy during the day.
Things you can do with and without people
If you haven’t really interacted with people, especially friends or family yet today, try to meet up with them, even if it’s just for an hour or two. If you can’t meet in person, text or call them. Don’t worry about getting work done during this time. Ask for a hug from friends or family if you’re comfortable. This doesn’t necessarily apply if those people are part of the reason you’re not doing that great.
If you’ve spent large chunks of the day around people, even friends or family, take some alone time. Play around with hobbies, whether it be knitting, playing video games, or programming. Sit down with a show or a movie.
Hell, watch Tiktok or Youtube to unwind for a bit, though try to limit these to an hour or so.
Things you can do to be active
Exercise also helps your mental health greatly. People who do a lot of intellectual or emotional labor may find exercise especially helpful. If you have access to a gym, take your pick of what activity you want to do, whether it be strength exercises, swimming, or walking/running on a treadmill.
Personally, I’ve found lifting weights to relieve my mind of stress, since all of my focus is on physical exertion.
Going outside in any capacity is probably the most helpful piece of advice I could possibly give here. Whether you go on a walk, sit on a bench for a while, or run around for a bit, these all tend to be more beneficial to your mental health than staying inside. If you have access, go to a local trail through the woods.
I cannot stress enough how rejuvenating a nature walk like this can be. Green spaces more generally are also relaxing compared to dense urban environments.
How music can help
Music tends to be prevalent through all parts of my life. I use it to highlight pleasant moments and relieve negative moments. There’s a number of different types of music that I tend to gravitate towards when I’m struggling with a variety of things, and I want to share those here in the hopes that they help others.
Healing – In Love With a Ghost
In Love With a Ghost is probably my most played artist when I’m having a bad day. Their lo-fi, bedroom pop sound allows listeners to let their thoughts drift away as they listen. Their music is perfect for those times when you might not know exactly why you’re sad or upset, just that you are.
Pills & Good Advice – Left at London
On the contrary, sometimes I just need to vent my emotions until I’m satisfied. When I feel wronged, especially by someone I know well, I tend to come back to Left at London’s music. Her album “t.i.a.p.f.y.h” is phenomenal for giving me something to sing my heart out to in the car. Songs like “Pills & Good Advice” give me the perfect opportunity to feel like I have closure over some bad event that’s already finished.
Meant to Be – SAFFRA
Other times, the most helpful music is that which will get me back into the swing of things. “Meant to Be” is the debut single from SAFFRA, and it rides the line between positive energy and low-key relaxation perfectly. Its long solos in the middle of the song provide a wonderful chance to just close your eyes, sit back, and let the music wash over you. I tend to use this (and songs like it) after artists like Left at London to get myself back into the swing of things.
LAW OF AVERAGES – Vince Staples
Sometimes, all I need from music is to have a soft, somewhat depressing tone to stew in my emotions for a while. Unlike Left at London’s invigorating, aggressive attitude, Vince Staples sounds more low-key, as if he’s having a serious, emotional conversation with listeners. This sentiment is especially true on his last two albums: “RAMONA PARK BROKE MY HEART” and “Vince Staples”. I especially recommend his music if you’ve had a rough day at work and you’re driving home.