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9 Ways to Get Through A Difficult Day

Even if one day is light and carefree, the next can be a challenge. There will always be bad days. There is a reason why we like the great ones so much more than the bad ones. If you’re having a bad day, don’t try to fix it by forcing yourself to change your attitude. Allow yourself to pause, unplug and reset to ease yourself into a better state of mind.

Try a few of these strategies to get you feeling better quickly.

Remove yourself from the situation

Clearing your schedule and avoiding unpleasant circumstances are your top priorities right now, so do what you can. Remind yourself that you cannot help others unless you first take care of your own health and well-being.

Don’t rush your recovery

When we are exhausted, everything seems more difficult. First, get some rest.  Everything feels easier when we are well rested.  Repleting your energy stores is one of the best ways to increase your ability to cope.

Be kind to yourself

When we’re having a hard time, it’s tempting to get caught up in our own judgment, scrutiny, and irritation. However, this can make the experience much more difficult. Accept that things are the way they are at the moment. Be gentle with yourself because you deserve it.

Be considerate of your wants and requirements

Ask yourself, “What do I really need right now?” Do the things that feel good and discard any guilt about your choice to look after yourself.  If there are demands on your time and energy, reprioritize so you have some time to recharge and replenish.

Take time for Laughter

Play and laugh… watch your favorite show or silly movie or find a comedy sketch to get your happy hormones flowing again.  It’s impossible to feel stressed while you’re laughing.  Take time to see friends that bring out your playful side.  You’ll feel so much better that you did.

Get help from your friends and family

Stay connected. If you need help, don’t be afraid to ask for it and allow others to step in. You’ll be surprised to learn just how happy they are to lend a hand. You will feel loved and supported and they will be so thrilled they got to be there for you.

Take notes

Remember the things that helped you get through this difficult day and use them to help you get through the next one. Write down what worked and what didn’t so you can use what worked in the future. Put together a set of mental health notes just for you.

Exhale slowly… It will all be over soon!

In the midst of a storm, just know… it’s just momentary. Remind yourself that you’ve been through hard times before and survived it. Chances are, you’ll emerge at the other end soon. Take a few deep breaths to help calm your nervous system and keep anxiety at bay.  This is the best neurohack to tell your brain everything is ok and get you back to calm.

Time might seem to drag especially during a difficult day. Practice the Pause. Remember, empty days don’t stick around forever. This too shall pass.  Tomorrow is a new day.


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Ronda is a Peak Performance Coach focusing on Life Coaching and the Mental Wellbeing of Athletes in her practice. She is also contracted through a large Division 1 University program to work with their athletes as a mental coach. She specializes in fear, pressure, adversity, uncertainty, removing obstacles, anxiety, doubt, recovering from injuries or setbacks, and identity beyond a sport or a role. She provides a proactive approach to the mental health of athletes and teams on wellbeing and the mental side of the game. Ronda is also an accomplished athlete herself and spent five seasons as a head coach for a Professional Women’s Hockey team in the Premier Hockey Federation, and is a scout for the Nashville Predators of the NHL.

Ronda’s education includes undergraduate studies in Psychology, a Masters in School Counseling and post graduate certifications in Applied Positive Psychology, The R.E.W.I.R.E. Mindset Systemᵀᴹ, and is certified as an Applied Positive Psychology coach, specializing in Leadership, Mentoring and Coaching, Teamwork and Collaboration. While Ronda has specialized in the athletic mindset, she is passionate about helping any person wanting to uncover what is possible and learn to use their mind as an asset for reaching their full potential.


Sylvia Halligan is a mind-body mental agility and change management coach. She helps organizations successfully lead and navigate change, make it stick, and empower individuals to transform into flourishing, thriving beings. Her personal coaching practice incorporates a blend of eastern philosophy practices backed by western science. Interventions include guided visualization, hypnosis, breath work, embodiment, energy psychology, positive psychology, and neuroscience.

Sylvia is a Yoga Alliance Registered Yoga Teacher (RYT), holds certifications in Applied Positive Psychology (CAPP) and Applied Positive Psychology Coaching (CAPP), and is an ICF credentialed Associate Certified Coach (ACC). She is also a Prosci-Certified Change Management Practitioner and certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Specialties: Leading organizations through change and making it stick. Guiding individual change journeys through holistic mind-body coaching. Teaching people to thrive, not just survive.


Anjali is a Holistic Health & Positive Psychology Pracitioner. As a naturally intuitive, compassionate, and deeply empathetic coach, Anjali creates an environment for her clients that allows them to truly understand the connection of how the mind and body coexist and relate to one another. Assisting clients in understanding the mind & body connection, how blocked emotions can reappear in emotional patterning or physical alignments in the body, and aids in healing through the use of various techniques, including The R.E.W.I.R.E. Mindset Systemᵀᴹ.

Anjali holds degrees in Communications and an MBA, along with post graduate degrees and certifications in Applied Positive Psychology, Integrative Holistic Health Coaching and Breathwork.ᵀᴹ


Marjolein is a trainer, facilitator and coach, specializing in Emotional Intelligence and Leadership. In her individual coaching practice, Marjolein works with people to educate and empower them with the tools from Positive Psychology, Self Compassion and Emotional Intelligence. Her work with corporations includes embedding innovative, human-centric mindset coaching, training and facilitation. She’s a Senior Leadership Facilitator for THNK, The School of Creative Leadership in Amsterdam, Netherlands where she develops global leaders in international corporations to unlock their full potential in leading themselves, and others, for greater impact.

Marjolein holds certifications in Emotional Intelligence and Leadership, Applied Positive Psychology (CAPP) and is an Applied Positive Psychology coach. She is also trained in Self Compassion, through the thought leader in this space, Kristen Neff, and is certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Marjolein holds a Masters degree in Biomedical Sciences and Post Graduate degrees in Management and Positive Psychology.