We’ve all been there–bad days that sneak up on you and seem to steal all of your energy and make you feel like a shell of yourself. American have an average of 60 bad days a year. You’re not alone when you have a bad day, and there are a few actions you can take to make a bad day a bit better.

Take a refreshing/relaxing shower or bath

Whether you love soaking in a bubble bath, taking a cool shower, or a shower hot enough to turn you red – that is the place to start. Having a bad day not only affects our minds, but also our bodies. Take a few minutes to reset, add a dash of essential oils, bath salts or relaxing bubble bath to set the tone.

Get it out of your head and onto paper

Start by doing a ‘braindump’–a free flow list or paragraph of what’s bothering you, bringing you down, causing you stress, or even what might have triggered you. It can be as short or long as feels right to you. It can be a list, or a journal entry, or even just a note in your phone. Once it’s out of your mind and down on paper, you can address what’s bothering you, look for patterns, and take action where you want to. You’ll feel better. If you want to take this one step further, write another ‘braindump’ of things you are grateful for and that make you feel good about yourself and happy. This refocuses your thoughts and leads you to start feeling better. 

It takes a village

I am guilty of not asking for help when I need it, and I know I’m not alone. Reaching out to ask for help, even when we don’t think we need to, or when we think it’s burdening someone else is tough. Send even a text to a close friend and just let them know you’re having a tough day and could use some words of encouragement. Not only will this help you not feel alone, your friend will know they can count on you too whenever they’re having a bad day as well.

Tick tock: set a timer for 5 minutes

While it might not be anyone’s first choice, set a timer for 5 minutes and choose a spot in your home to tidy up. According to the Mayo Clinic, decluttering can help you be happier and healthier.

Put on your favorites

If you’re able to, put on a few of your favorite things: pajamas, comfy clothes, music, movie, shows, you name it. If you’re at work or can’t take time to completely focus on resetting your mood, try one or two things like music or taking a few minutes to write down what you’re grateful for.

You’ve got this

Most Americans have 60 days days a year–that’s about 5 a month! You’re not alone in having a bad day and there are so many ways that can help make it better. Hopefully you found these ideas helpful. Comment if you did, or if you have other suggestions that work for you!