How to Recover From a Bad Day at Work

3 min readApr 10, 2024
Woman having hard day at work

Having a bad day at work, or are you trying to forget it? You are at right place.
I often have tough days at work as a full-time worker, and I know that recovering from a bad day at the office can be a challenge.

Having a bad day at work can cause a drop in productivity and impact how you feel about your work. Everyone will face a challenging workday at some point, but the key is to find strategies that help you overcome it. Reviewing ways to improve your mood after a hard day at work can help you prioritize your workload, relieve stress, and improve your efficiency. Here are strategies you can try to Deal with a Bad Day at Work.

Get Light Exercise
One of the most effective ways to release pent-up energy from a challenging day at work is to exercise, as it releases feel-good endorphins. Feel free to get creative and move your body in the way that you find most relaxing. Personally, some of my favorite workouts include qigong, tai chi, and dancing around my house. Whenever the weather permits, I also try to go for a brisk walk to reduce my stress.

Take a Break.
You can let negative thoughts get the better of you when you have a bad day at work. While it’s easier said than done, try to avoid acting out of fear, anger, or frustration when you’ve had a rough day at the office. Take a moment before making any big decisions about your work. As you do this, you may find it helpful to set a timer and give yourself a few minutes to think about how you’re feeling that day.

The key is to allow yourself to process your emotions in a specific container. If you’ve ever watched the Apple show “Shrinking,” therapist Dr. Paul Rhoades (played by Harrison Ford) uses a similar strategy where he sets a timer for 15 minutes and listens to music to process his immense grief.

Talk with Someone You Trust.
Talking to friends, family, or others you trust can also help you process your emotions after a bad day at work. When seeking support, it can be helpful to make it clear whether you’re just venting or want their advice, to avoid unsolicited feedback.
You may also find it helpful to talk to a therapist if you feel like your workplace is having a negative impact on your mental health. You deserve a healthy workplace that respects and appreciates you.

Stay Calm
Staying calm throughout the day can help you solve difficult situations effectively. This gives you a chance to assess your emotions and manage them in a healthy way. This allows you to work through it rather than reacting to negative situations without thinking. Being emotionally aware can also help you build strong relationships with members of your work team because they trust your calm responses to problems.

End the Day with a Positive Mindset
Ending your day on a positive note can help you mentally prepare to leave work so you can ensure that all of your work duties and responsibilities remain on the job. This will improve the quality of your work and allow you to protect your private time.

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