We’ve all been there—those days when everything just feels heavy, overwhelming and you’re not sure how you’re going to make it through. Maybe you woke up extra tired, didn’t get enough sleep, or something unexpected threw you off balance. Or maybe it’s just one of those days where your mind feels overwhelmed, and you don’t even know why.
On days like that, it’s easy to feel like everything is going wrong and that you can’t do anything about it. But here’s something important to remember it’s okay to have a bad day. Just because today is tough doesn’t mean tomorrow will be the same.
Let’s talk through some gentle reminders to help shift your perspective when things feel like a bit too much.
It’s Okay to Have a Bad Day
First and foremost, it’s totally okay to have a bad day.
There’s this constant pressure to always be positive and productive, but the truth is, not every day is going to go smoothly—and that’s perfectly fine. You don’t have to feel amazing or be “on” all the time. Give yourself the grace to have an off day without feeling guilty.
We all have moments where we feel low, exhausted, or mentally drained. Just like there are sunny and rainy days, our moods and energy levels shift. I have found that by accepting that it makes it much easier to handle the tough moments.
What you can do: Instead of beating yourself up for not being at your best, practice a little self-compassion. Tell yourself, “It’s okay that today is hard. I’m doing the best I can, and that’s enough.” By embracing the day as it is, you create the space for healing.
A Bad Day Doesn’t Mean a Bad Life
When you’re having a rough day, it’s easy to fall into the trap of thinking everything is always going to be this hard. You might catch yourself wondering, “Why is everything so difficult? Is it always going to be like this?”
But here’s the reality: a bad day doesn’t mean a bad life.
It’s just one day or a few. While it may feel overwhelming right now, it’s only a small part of your bigger story. Your life is made up of both good and challenging moments, and one rough day doesn’t define the whole journey. Keeping this in mind helps you put things in perspective. The storm will pass, even if it doesn’t feel like it in the moment.
What you can do: Think back to past difficult days. You made it through those, and you’ll make it through this one too. Remember that how you feel right now is temporary, and brighter moments are ahead. On tough days, I find it helpful to reflect on good days and good moments, I like to recall the details and even look at photos that bring back those good feelings.
You Are Stronger Than You Think
It’s easy to start doubting yourself, thinking you’re not strong enough to handle what’s in front of you. But let me remind you- you are stronger than you give yourself credit for.
Think about everything you’ve already overcome—the challenges, setbacks, and fears. You got through those times, and you grew from them. The same strength that got you through those difficult moments is still within you.
Even on the days when you feel fragile, showing up and doing your best—whether that means resting or just taking it slow—it is proof of your resilience.
What you can do: When the doubt starts to creep in, remind yourself of the obstacles you’ve faced and conquered before. Write them down if it helps and acknowledge your strength.
It’s Okay to Ask for Help
A lot of us struggle with asking for help, thinking we should be able to handle everything on our own.
No one is meant to carry everything by themselves. Reaching out when you’re struggling is a sign of strength, not weakness. Whether it’s talking to a friend, a partner, or seeking professional support, letting others help you can make a world of difference.
Think about it—if someone you care about was having a tough day, wouldn’t you want them to reach out to you? The people who care about you feel the same way.
What you can do: If you’re feeling overwhelmed, think of someone you can reach out to. It doesn’t even have to be for advice—just talking to someone who cares can make all the difference. And if talking feels like too much, send a text or write your feelings down to share when you’re ready.
Take Smaller Steps
On hard days, even the simplest tasks can feel huge. Things that are usually easy—like getting dressed or making something to eat—can suddenly feel overwhelming. On days like these, it’s important to take smaller steps.
Instead of focusing on everything you think you need to do, break things down into smaller tasks. Ask yourself, What’s one small thing you can do right now? Maybe it’s as simple as drinking a glass of water, stretching for a few minutes, or sending one email. These little steps help build momentum without adding more stress.
And don’t forget to adjust your expectations. A hard day doesn’t need to be a productive one. It’s perfectly fine if your main goal is just to take care of yourself.
What you can do: When things feel overwhelming, one of my go to strategies is to “Brain Dump” – I lay every thought that comes to mind on a sheet of paper. Then, I make three colums: What I must do today, for tomorrow and later. Then I start to sort the list. Sometimes, I am surprised at how much pressure I have placed on myself, only to find out most tasks were not time sensitive. By breaking it down this way, I am able to focus on what is most important and check items off as I go.
Don’t forget to celebrate each small win because they all add up.
Final Thoughts
Bad days are just a part of life. But they don’t define us. When everything feels a little too heavy, I hope these reminders give you some comfort:
Remember, you’re not alone in feeling this way, and it’s okay to give yourself permission to rest and seek support when you need it. You’ve made it through hard days before, and you’ll get through this one too. Be kind to yourself, take it one step at a time, and know that better days are ahead.