No matter how much you enjoy your work, it is likely that you will have many bad days over the course of a year, making it important for you to know the right techniques to get you through the day.
Various factors can affect and influence our mood, and changes in our environment may also contribute to a bad day at work, which is why it helps to know what to do when you find yourself in such a predicament.
Let’s explore the techniques for getting through bad days at work.
Take a Break and Go Outside
If you’re sitting in front of a screen all day, you may develop back pain and get brain fog from too much screen time, making you feel overwhelmed and moody.
This may result in you wasting the day doing nothing as soon as you get home because you are burnt out and beat up, contributing to feelings of boredom, unproductivity, and frustration.
You should first remind yourself that it’s natural to feel this way, which may be difficult if you’ve prioritized trying to be super productive all the time, causing you to feel useless if you fail to live up to your standards.
Taking frequent breaks in between work assignments and projects can help you unwind, especially if your presence is required at work for several hours (9 to 5).
However, keep in mind that prolonging the breaks can work against you, meaning you should take small breaks of 5-15 minutes to avoid falling into a non-productive rut.
Work Out
Oftentimes, bad days at work are due to pent-up feelings from constantly sitting still, meaning you might want to wake up early and go for a jog before work or go to the gym.
Working out floods your brain with endorphins, acting as natural painkillers and elevating your mood, allowing you to get through a bad day at work and possibly prevent it from occurring in the first place.
Exercise does wonders for mental health, and if you've had time to yourself before work to focus on your personal development, you will likely feel less frustrated and more resilient to stress.
Instead of creating high standards for yourself if you’re not used to being physically active, walk for 30-60 mins in the morning before breakfast to reap the maximum benefits.
Open Up Channels of Communication at Work
There’s no doubt that employees are resources for companies, and it is likely that your bosses will end up piling work for you unless you communicate your problems effectively and learn to say no when necessary.
However, there’s a fine line between communicating your boundaries, informing others of your life priorities, and being rude or abrupt, which is something to consider.
Many companies require their workers to work late hours, which can get stressful, making it necessary to talk to your managers about the added workload and life situations preventing you from performing optimally.
Some companies are flexible and will accommodate your requests as long as you're not overly inconveniencing anyone else, while others will require you to learn to negotiate properly.
This is why it helps to learn to communicate properly with your coworkers and build solid relationships so they treat you like an individual instead of a company resource.
Meditate
Meditation can help you focus and be mindful of stressors, allowing you to accept your emotions as they come and not get too identified with your thinking, which is the primary reason why you might experience bad days at work.
If you learn to observe your thinking without feeding recurring patterns, you can change your responses by creating space between a stimulus and reaction, allowing you to take your power back.
Twenty minutes of daily meditation can go a long way in changing certain behaviors and tendencies to dwell on stressful situations, but you can learn to employ mindfulness throughout the day for optimal results.
The simplest way to begin meditating on a daily basis is to make it an easy habit by practicing on an object of meditation, such as your breath, and bringing your attention back to it repeatedly until you become more focused.
This carries over well to work tasks because you can finish your work quickly instead of being constantly distracted by other activities, such as short-term gratification from using your phone.
The Final Verdict
Everyone has bad days at work, and some of the best ways to deal with stressful feelings are to express them through physical activity, communicate your troubles to the relevant people, and be mindful on a daily basis.
Once you’ve developed the necessary micro habits to help get you through difficult days, you will automatically deal with uncomfortable feelings by prioritizing certain aspects of your life that improve your daily experiences.
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