10 Ways to Get Over a Bad Day Without Using Drugs or Alcohol

How to Cope When You Are Having a Bad Day

1. Get Your Breathing Under Control

When we're under stress, our heart rate speeds up and we breathe more quickly and shallowly. Deep breaths help slow down both our hearts and our breathing so we can get back into a relaxed state.

This is one of the best ways to ease out of a bad mood before it develops into something worse. Try breathing in for five seconds, holding for five seconds, and breathing out for five seconds. Repeat this pattern until you feel more relaxed.

2. Write Down What's Wrong

If you're feeling overwhelmed, depressed, or stressed, it may be because you feel like there are too many things going wrong in your life. If this is the case for you, take a step back and ask yourself what's causing these feelings.

You can't fix a problem if you don't know what it is, so write down all of the issues that are bothering you. This will help clarify things in your head and give you a plan of action for how to solve them.

When you're in a bad situation, it's easy to focus on all of the negative aspects. But if you want to get out of that situation, you have to be able to look at it objectively and figure out what needs to change.

To do this, you need to take some time away from the situation so that you can think about what is going wrong and how you can fix it. You also need to be honest with yourself about what's really bothering you and what isn't really a problem at all.

Here are some questions that might help:

• What is wrong?
• What are all of the things that are bothering me?
• Is there anything I'm not saying or doing because it would make things worse?
• What would make my life better?
• What would make me happier?
• Do I have any goals for myself?
• Do I know how I'm going to achieve those goals?
• Is there anything stopping me from achieving them?
• Do I need any help getting started or making progress toward my goals?

3. Talk To Someone

When you're having a bad day, talking to someone can help you feel better. You might want to talk with a friend or family member, or even talk with a treatment center to truly find a better path forward if you are struggling with addiction.

Talking with someone who understands what you're going through can be an excellent way of coping with your addiction and the emotions that come along with it.

Here are some reasons why:

• It helps to know you're not alone. When you share your thoughts and feelings with someone else, it can help take the weight off of your shoulders. It's a way to vent without using drugs or alcohol. You can get helpful advice and support from others who have gone through similar experiences. It can help you see your situation in a different light.
  
  
• When you talk to someone about your addiction, it can help put things into perspective. You may realize that there are other options available to you and that recovery is possible. It's a way to start taking control of your life. Talking openly about your struggles shows courage and strength. In addition, it can be the first step in taking back control of your life from addiction.

4. Turn Your Attention Outward

When you’re in the middle of a bad day, it can be difficult to see a way out. However, you do have some control over your situation.

One thing that you can control is how you direct your attention. Instead of focusing on what happened or how bad things are right now, try turning your attention outward and focusing on something else instead.

Turning your attention outward can help you to break the cycle of negative thoughts and feelings. For example, instead of ruminating on things that have happened in your life, focus on helping someone else. Volunteer at a shelter or soup kitchen, or lend a helping hand to a friend or family member who is going through a hard time.

By turning your attention outward, you can take an important step toward overcoming the negative thoughts and feelings that are holding you back.

5. Take A Walk, Jog, Or Bike Ride

Exercise is a great way to relieve stress and get your mind off of any negative thoughts. It also has other benefits like improving mood, energy levels, and overall health.

If you're looking for an easy way to exercise outside of the gym, try taking a walk or jogging around the neighborhood. This will help you get some fresh air and clear your head. A bike ride can also be a great way to de-stress and enjoy the outdoors.

Exercise is a great way to relieve stress and get your mind off of any negative thoughts. It also has other benefits like improving mood, energy levels, and overall health.

6. List All The Things That Could Go Right Instead Of Wrong

You can turn your bad day around by focusing on all the good things that could go right.

Write down the following:

• What are all the things that would have to happen for today to be a good day?
• What are all of the good things that have happened in my life, and what made them so great?
• How can I influence my own happiness?

7. Count Something -- Anything!

If you're feeling stressed or anxious, then counting can be a great way to distract yourself from the stressors that are bothering you. Counting is a way to focus your attention on something else, which helps you take a step back from your emotions.

Counting can also help you calm down when you're angry or frustrated. If you're having a bad day and feel like letting your emotions get the best of you, counting can help keep your anger in check.

Counting has been shown to help with many different types of issues, including:

• Anxiety and panic attacks
• Trouble sleeping
• Stress and tension headaches

8. Cook Something Delicious And Healthy

When you're having a bad day—whether you're struggling with addiction or not—it can be hard to think about anything else.

But cooking is one of the best ways to improve your mental health, and it's not as difficult as you might think.

Cooking is a simple way to take care of yourself, and doing so can make a big difference in how you feel — even when it's just adding something healthy to your diet.

And cooking isn't just good for your physical health; it's also a great stress reliever. Plus, there are plenty of recipes out there that are easy for beginners!

Here are 3 healthy meals that will help get your mind off things:

1. Spicy Lentil Soup

This hearty soup is packed with protein and fiber, both of which are great for keeping you feeling full and satisfied. Plus, the spice from the chili peppers can help to boost your mood.

2. Salmon with Roasted Brussels Sprouts

Salmon is a great source of omega-3 fatty acids, which have been shown to improve mental health by reducing inflammation and boosting cognitive function. And Brussels sprouts are rich in vitamins K and C, making them perfect for supporting a healthy immune system — something that's especially important during times of stress.

3. Chicken and Asparagus Stir-Fry

This quick and easy-to-make dish has a powerful combination of ingredients that help to fight stress. Not only does the asparagus contain antioxidants and vitamin K, which may help with mental focus, but the chicken contains tryptophan — an amino acid that helps your body produce serotonin, a hormone that helps regulate mood.

9. Think About How Your Reaction To Today's Events Will Affect Tomorrow's Outcome

The ability to control your thoughts is an important skill. Thoughts are powerful, and they can either help or hurt you.

Some people believe that they are not in control of their thoughts. They may think that if something is going on in their life that is making them feel bad, then their feelings must be valid. The truth is, we all have the ability to choose how we react to the events in our lives.

Think about how your reaction to today's events will affect tomorrow's outcome.

Today may have been a bad day for you, but tomorrow can be better if you choose to make it so. You have the power over your mind and your emotions; therefore, you can choose how you feel today and tomorrow!

10. Remember That This, Too, Shall Pass

A bad day is not forever or permanent; it's only as long as you let it be. Try to remember this when you're in the midst of a difficult time and don't be afraid to call on your support systems — whether they're friends or family — for help.

If nothing else works and you find yourself struggling with depression or anxiety, reach out for professional help from someone who can assist you through these hard times.

You Can Absolutely Get Through A Bad Day Without Drugs Or Alcohol

You can absolutely get through a bad day without drugs or alcohol. In fact, it’s possible to learn how to manage your moods in healthy ways that don’t involve drugs or alcohol.

You can learn how to cope with bad days and manage them better. In you or a loved one need help with recovery, contact Pathways Recovery Centers to learn more about the treatment programs we have available.