5 Strategies I Use To Snap Out Of A Bad Day

Bad day

5 Strategies I Use To Snap Out Of A Bad Day.

“The way I see it, if you want the rainbow, you gotta put up with the rain.” – Dolly Parton.

Bad days. We’ve all had them, and I’ve certainly experienced my fair share. There are certain things which happen in life – getting cut off in traffic, being yelled at by an irate customer, unpleasant interactions… the list goes on. One thing I have learned, is that we can’t control what happens to us, however we can certainly control how we respond to it.

There are a few strategies I have developed over the years to help me to snap out of a bad day.


One of the most beneficial practices I’ve developed is learning how to consciously breathe. I am a big fan of Eckhart Tolle’s work, where he talks about the power of the present moment. If we don’t live in the present moment, we’re not actually living.

Whenever I feel a sense of overwhelm or anxiety from a particular interaction or situation, I now make a conscious effort to stop and breathe. When I do this, it brings me back to the present moment, and puts me in a better headspace to deal with the situation.

2. THE 5 BY 5 RULE

I try my best to live by the 5 by 5 rule – that is, if it’s not going to matter in 5 years, then don’t spend more than 5 minutes worrying about it. Ask yourself:

  • How much of this is going to matter in 5 years time?
  • Is this a bad day, or is this a bad 5 minutes that I am turning into a bad day?
  • How much energy / time / air time am I going to give this?


Whenever I feel like I’m having a bad day, or a bad encounter, I like to stop and ask myself the question – is this within my control? If something is no longer within my control, I try my best to let it go using the strategies mentioned above. If it is within my control, what can I do now to change the situation?

Shift your focus to the things you can control, and let go of what you can’t.


Journalling can be a highly therapeutic practice. There is real merit in clearing out your mind and your thoughts, and putting pen to paper. Use a journal or other notebook to write down your thoughts, feelings and experiences. Ask yourself how you are feeling, and what about the situation has most upset or frustrating you. What are some of the things you can do to turn this situation into a better outcome? What is the lesson that can be learned here?


Self-care is an essential practice I use to snap myself out of a bad day. I schedule this into my calendar and treat it like any other appointment. Some ways I like to self-care include:

  • Working out.
  • Spending time outside in nature.
  • Spending time with people who fuel my soul.
  • Reading.
  • Pampering and beauty treatments – day spa, facial, getting a blow dry, nails done etc.
  • Treating myself to my favourite food.
  • Breath work.
  • Meditation.
  • Saying no.

Self-care is an essential part of my routine, and helps me to destress and decompress.


What are some strategies you use to snap out of a bad day? I would love to hear your thoughts and suggestions, please leave your comments below!


  1. Sachin
    December 14, 2020 / 8:53 am

    The strategies mentioned are amazing and quite effective!!
    Love your articles which have been always useful to me.

    • Lara
      December 14, 2020 / 8:40 pm

      Hi Sachin, I’m so pleased to hear you enjoyed this article and found the tips to be effective! Thank you so much for your lovely feedback, it truly means a lot to me.

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