10 ways to get over a bad day

We all have them – the days that just don’t go right. A work project becomes a nightmare, the washing machine floods, your heel snaps or someone prangs the car.

And there are physical factors from a bad day to consider too. “When we have a negative experience, our brain is flooded with the stress chemical cortisol, which causes our muscles to tense and blood pressure to rise,” explains UK-based psychologist Sue Firth.

So what are the best ways to let things go, feel happier, or at least regain perspective? The good news is it doesn’t usually take much. Surprisingly simple strategies can offer respite and soothe body and soul. And always remember, tomorrow is another day!

1. HIT THE HAPPY SOUNDS

It takes just one twentieth of a second to boost your mood when you listen to upbeat music because it activates parts of the brain that trigger the natural feel-good hormones, according to author of self-help book Be Positive, Rich Wood. So make yourself a soundtrack of all the sounds you really love and have it ready and waiting for days like these. And singing along? Scientists have found it not only boosts your mood, but lowers blood pressure, reduces stress and improves your mood. Tra-la!

4. GET OUTSIDE

Research from the University of Essex in the UK has found that even five minutes’ exercise outside is all it takes to improve mental well-being, enhance your mood and boost energy levels: exposure to natural light means serotonin – the body’s natural feel-good hormone – is boosted, leaving you feeling uplifted and positive. Even a stroll will do the trick, so get your walking shoes on and head to Safa Park pronto.

6. GET A HALO

Scientists from Mindlab International call it the ‘helper’s halo’ effect – but it doesn’t have to be anything big. Treating someone to a cup of tea, giving up your seat on the Metro, taking an elderly neighbour a homemade pie – they all increase positivity and reduce stress levels. Want to take it further? Volunteering boosts happiness because it makes us feel empathy and appreciation for what we already have.

7. SMELL SOMETHING NICE

Recognised as our most powerful sense, smell evokes memories and emotions, and good smells lower heart rate and reduce stress, according to research by Dr Nick Lavidis, a neuroscientist at the University of Queensland, Australia. He found that the scent of freshly cut grass can make us feel good, for instance, because the odours and chemicals released by crushed plants positively affect the part of the brain that manages stress.

8. CHOOSE SNAPS OVER CHOCS

Researchers at the UK’s Open University found that looking at personal photographs made people feel 11 per cent happier than eating chocolate as comfort food (honestly!), which in comparison left people’s mood unchanged. And rather than put all the photos away again, why not create a screensaver or a collage of your favourite shots, a simple way to lose yourself for a few moments whenever you need to?