When you’re having a crappy day and looking for ways to shake that awful feeling, Mindtools.com offers 10 ways to make a bad day better. Here are nine of them.

  1. Reach out to a trusted friend or colleague. Or write in your journal if you’re not comfortable confiding in anyone.
  2. Go for a walk. Sunshine, nature and fresh air can lift your spirits and your self-esteem.
  3. Achieve a small win. Make progress on a small, easy to reach goal. Research shows that even minor progress can improve your mood. It can also be a welcomed distraction from the negativity you’re experiencing.
  4. Be grateful. Think about all of the good people and things you have in your life. No matter how bad your day is, there’s something to be grateful for.
  5. Praise yourself. Give yourself a rush of confidence and pride with a sincere compliment.
  6. Get some exercise. It’s a proven way to change your mood. If you can’t go to the gym, take a brisk walk for 10 to 20 minutes.  Breathing and meditation also work.
  7. Help someone else. Giving to others has its mood-enhancing benefits. Help a struggling team member. Do something nice for a colleague or try a random act of kindness.
  8. List your pros and cons. Write down the negative aspects of your day and then describe the things that went right. Consider what lessons the difficulties taught you, or what missed opportunities they revealed.
  9. Put things in perspective. Recognize that today is not likely to alter the course of your life long-term. Ask yourself, “Will this matter in one month, in one year or in 5 years?”

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