8 Tips To Get Through A Bad Mental Health Day
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INTRODUCTION
No one is exempt from a bad mental health day.
As much as you try to think positively and to just get ‘on with it’, everything catches up. Your anxiety may be through the roof and then flow into your thoughts and actions where you become irritated, exhausted and flustered.
If you are someone who experiences stress, anxiety and panic attacks on a regular basis, it’s likely that you are going to face some challenging mental health days. I’ve had my fair share of them too — hours and hours pass where I just feel stuck, hopeless and can’t get out of my head.
Although there is no magic cure that will prevent you from having harder days, there are plenty of small things you can try to help you feel better and to feel more in charge of your headspace.
Here are 8 simple tips to help you get through a bad mental health day.
1. WITHHOLD JUDGEMENT
This is a tricky one — especially when feeling frustrated and anxious. However, the more you beat yourself up about having a bad mental health day and the more negatively you frame the situation, the more this is going to show up in your thoughts and actions.
It’s up to us to give meaning to what we see and have around us, so even though you may be experiencing certain symptoms of anxiety and panic, don’t label this as you being ‘weak’ or ‘unable to cope’.
You have to try your best to accept the day for what it is and not amplify the sensations so that you become overwhelmed and engage in negative self-talk.
2. SHOW SELF-COMPASSION
A bad mental health day can sometimes cause us to blame ourselves for what’s going on and this could in turn trigger negative body language, a destructive inner dialogue and go on to make everything worse.
Show yourself some self-compassion and go easy on yourself. Move slower, be gentle and nurture your mind and body.
If I can ever sense that a wave of stress and anxiety is about to come to the surface, the first thing I do is adjust the pace of that day. I know it can be frustrating to not tick everything off your to-do list but the sooner you slow down and give yourself permission to embrace your feelings, the quicker you will be able to feel better.
3. DON’T TRY TO FIGHT IT
During a bad mental health day, it can be so tempting to try and put on a façade, to push down our emotions and ignore our anxiety, but trust me on this one — it will only make everything worse.
I know how daunting it can be to acknowledge that you may have some challenges ahead of your day due to your stress and anxiety, but pretending that everything is okay is and trying to keep up appearances around others will not do you any good.
You have to admit and accept to yourself what is going on so that you can set realistic expectations with your time and don’t become flustered by trying to have a ‘normal’ day.
4. FIND AN OUTLET
Distract your wandering mind by doing something you enjoy. It could be cooking a nice meal, doing some exercise, or getting outside. Whatever makes you feel good, do that.
Not only will you find that your attention gets diverted to the task at hand but counteracting any negative experiences with positive ones will help you to relax and feel more like yourself.
5. CONNECT WITH FRIENDS AND FAMILY
Opening up to your family and friends about how you are feeling and just having someone listen, can really help you to get rid of the heavyweight that stress and anxiety hold in your body.
I’m sure you can recall a time when speaking to a loved one has not only helped you to feel more comforted but also to gain a wider perspective on why you are having a bad day.
You don’t even necessarily have to talk about what’s going on, just have a regular catch up so that you don’t find yourself dwelling on the topic.
6. MEDITATE
Meditation is a core part of my routine. It helps me to not judge my thoughts but also creates a space where I connect to this deep-rooted stream of inner tranquillity and peace which empowers and reassures me that I have everything I need to overcome my biggest challenges right within me.
Meditation has been proven to increase self-compassion, reduce stress and anxiety and promote our emotional wellbeing — it’s a great practice to pacify a bad mental health day and to reset your headspace.
I personally recommend the Calm app if you are getting started with meditation, it has so many fantastic features and you can learn more about them here.
7. TAKE A DAY OFF
If possible — take the day off and allow yourself to just be.
When you’re having a bad mental health day, everything tends to seem more heightened and you may find your emotions being triggered more easily.
Try to take yourself away from everything that could potentially worsen the way you are feeling and more importantly, take a step back from all the expectations and demands put on you so that you can purely focus on yourself.
Devote your time to what serves you and your mental health best — because only you can truly help yourself.
8. JOURNAL YOUR FEELINGS
Expressing your thoughts and feelings by journaling can be a really helpful tool to process what is going on and even to understand what could have triggered your bad mental health day.
It’s a great way to gain some clarity and to reflect but also offers a safe space in which you can open up without having to explain yourself and to have some privacy.
Read about more of the wonderful benefits journaling offers here.
CONCLUSION
A challenging mental health day can leave you feeling helpless, isolated and overwhelmed but remember that there are plenty of small things you can do which hold a lot of power and can leave you feeling more optimistic about your headspace.
Go easy on yourself, find an outlet and remember that these days, just like others, will come and go.
Don’t forget to explore POP’s mental health printable programme which helps you take back control over your thoughts, emotions and goals. The worksheets are simple to follow and work through and you can take it completely at your own pace.
