Bad days can happen to anyone, even those of us who really love our jobs. When you are having a bad day it can seem like there’s no way out and having an extensive workload can really add to the pressure. Perhaps you’re feeling unmotivated and can’t seem to bring yourself to begin the long list of tasks you need to complete, or maybe you’re stuck in a seemingly never-ending rut.

When you’re feeling down in the dumps, it’s really important to remember that even when you are experiencing a bad day, there are ways to bounce back by just following a few small tips.

1 – Don’t take other people’s moods personally

Sometimes your bad day can be triggered by someone else’s bad day. If someone is upset or angry about something and they take their frustration out on you, try not to let it bother you. It’s not your fault they are annoyed and chances are, you’re probably not the only person who they’ve taken their mood out on. The best solution is to get your head down and concentrate on getting your work done. Stick your headphones on and away you go – you’ll forget about the negativity in no time.

2 – Use your break as a way to step away from your desk

If you work in an environment where you sit at a desk or you stare at a computer screen all day, use your break times wisely. Moving away from your desk to either go for a walk or give your eyes a rest is a great way to break up the day so you’re not feeling tired and unfocused. You’ll be surprised how much difference getting a bit of fresh air can do for your frame of mind.

3 – Don’t take work home with you

It can be hard to shake work off, particularly if you have a demanding job role, but it’s vital for your own sanity that you don’t take any unhappiness or stress home with you. You could even come up with an end of work routine that signifies the official end of your working day – this will help you to separate the two. When you leave work, you need to associate home as a place where you can put your feet up, relax, unwind and do something that makes you feel happy.

4 – Do something that really motivates you

This relates to the above point and it’s a rather important point to remember. Life can get you down when all you feel like you’re doing is getting up, going to work, coming home and going to bed, so it’s worth taking up a hobby or finding something to do at home that makes you happy. Getting involved in something like yoga or joining a book club can do wonders for your mood. Whatever you do, make sure you engage in a healthy diet as indulging in too many fatty foods can leave you feeling physically and mentally sluggish.

5 – Have a good rant (but don’t overdo it)

We all have those days where we come home from work and have a rant at the first person we see, be it our partners, housemates, family members or friends. And while it’s absolutely fine – in fact, we encourage it – it’s healthy to put a time limit on those rants. Don’t feel sorry for yourself by making your rant last the entire night (this may trigger someone else’s bad mood like that comment we made in point 1) – instead, moan for about 10 minutes and then move on and do something positive.

6 – Think about what happened

Before you move on from a bad day, it’s a good idea to reflect on what happened. Could you have done something differently? What did you do that went well? Answering these questions may help you to avoid the same thing happening again in the future. You want to be proactive, even if you are feeling sad, because this will encourage positivity and motivation and might prevent a bad day from turning into a bad week.

7 – Remind yourself that everything’s going to be ok

As much as you might not want to to hear it, you should know that this isn’t going to be your only bad day; there will be more in the future. You’ve been faced with challenges before and you will be faced with them again but that’s perfectly ok. Remember that it’s ok to feel the way you do and it’s ok to have a day where you’re feeling down. Take a deep breath, try to calm down and tell yourself that tomorrow is a new day.