Mental Health

Six Things to do on a “Bad Day”

We all have bad days. And if you have a mental health issue, bad days are the worst. Many people feel ashamed if they don’t want to even get out of bed, but there’s no reason to be. As I always say, “it’s okay to have a bad day, as long as you know how to pick yourself back up”

So here are six things to do on a bad day:

  1. Allow it.

My #1 tip for having a bad day is to let yourself have it. If you can, take the day off. If you want to, cancel the plans for the day.

  1. Talk to someone (or not).

I like to talk to my best friend, video chat, or even have her come over when I’m having a bad day. Sometimes it’s good just talking to her about random stuff, not necessarily my problems. On the other hand, some people like to isolate themselves and that’s fine too. Tell people that you’re going to shut your phone off or that you just want to be alone. There’s nothing wrong with that.

  1. Watch a funny movie and listen to upbeat music (or the opposite).

On bad days, all some people need is a good laugh and some happy upbeat music. It can naturally boost mood and energy. Or some people may need a good cry so they listen to sad music or watch sad movies. Whatever you feel like. But I do know they can bring out emotions and sometimes that can really help.

  1. Prioritize your “to do” list.

If you have thing you need to do, prioritize them. Those of low, or even medium priority can be pushed until tomorrow. Also making a list and checking them off really helps me put in perspective what I need to do.

  1. Cuddle under a warm blanket in pjs.

And just relax. Do nothing or something that you enjoy and makes you feel good/calm. Drink your favourite warm or cold beverage. Eat your favourite food. Alone or with your favourite person.

  1. Tell others what they can do for you, especially if they ask.

Even though sometimes it’s hard to ask for help, you have every right to. Believe it or not, some people want to help. Whether it’s coming over, doing an errand for you, helping you with chores calling, etc., your loved ones will be happy to help.

Or maybe you just need to be alone. If that’s the case, let them know and tell them not to take it personally. We all need to be alone sometimes.


  • Skip your medication – Even if you don’t feel like it, it is important to take your medication.
  • Let anyone judge you – Even if they do, don’t let them get to you. Self-care isn’t selfish. Relaxing and putting your chores/work off for a few hours or a day isn’t being lazy. You should do what you need to do to relax your mind, body, and soul.
  • Keep yourself in this for over a few days – Even though it’s tempting to stay like this, it will be harder to get out the longer it goes on for. Do your best to push yourself back into your normal routine.
Jessica Victoria
<p>Jessica Victoria, 24, is a writer and advocate for mental health, disability and LGBTQ+. She uses her personal experiences and knowledge to help and educate others.</p>

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