How to Fix a Bad Day

This article was originally published in the July/August 2023 issue of Med-Surg Nurse Life Magazine.

We’ve all been there as nurses. I’m talking about the days when nothing seems to go right at all. Maybe it was the way the surgeon spoke to you that started things off. Or the paperwork that wasn’t completed in time for a stock order. Or the irritating trash you found in the changing room when you arrived on duty. On those days when nothing goes as planned, what you don’t want to do is take that negative energy back home with you so you end up having an argument with loved ones or are unable to sleep. So, here are a few things you can do to turn a bad day into a positive one.

Take a Break
If things are not going to plan, taking a break can help you refocus. Step outdoors for some fresh air and a walk around the block, or go for a coffee. It’s surprising how a short break can help you get back into a positive mindset simply by getting a change of environment.

Use a Reflective Process
If you have experienced a difficult scenario that has resulted in the day going from bad to worse, take some time to use a reflective process to work through the issue. You can work with a colleague or alone, but start by asking yourself what happened and why. Look at what was negative about the situation, but also anything positive. And think about what you learned from the experience and what you would do differently on another occasion. Don’t forget that many interviewers ask questions about scenarios and how you dealt with a difficult situation, so take time to write up any learning points in preparation for that big promotion opportunity when it comes along.

Reach Out
If you are upset about something, reach out to a trusted colleague or counselor. Talking through a scenario helps you process your thoughts and feelings so that you get things in perspective. If you are feeling low generally, a colleague can often help by suggesting ways you can get emotional support. By discussing an issue, you can also learn and develop ways of dealing with something so it does not happen again and work out how to learn from a situation.

Exercise Your Way out of a Bad Mood
If your mood is heading downward because of a bad day at work, exercise is a great way to fill your body with positive endorphins. Aside from benefiting your physical fitness levels, just 10-15 minutes of exercising can boost your mood and reduce stress levels. Go for a walk or a run after work, or head to the swimming pool. Yoga and Pilates are also great ways to relax and chill out. And don’t forget some focused deep breathing exercises and meditation to calm your body and mind after a difficult day.

Small Wins Work
Most of us have large to-do lists. So, if your day is not going exactly as you planned and is making you feel disheartened, try and achieve a small quick win. You’ll be surprised at how one small thing can make a difference to your mood. For example, tidy that irritating pile of papers on your desk or clear and refresh the noticeboard. Pick something small that can be done in 10 minutes, and you’ll be surprised at how positive you feel.

Put Things into Perspective
Finally, although you had a bad day at work, take five minutes to reflect on how small your issue is compared to a major catastrophe. Will your problem matter tomorrow or next week or even next year? Chances are, it will all have been forgotten. Take a deep breath, think positively, and plan to go back to your work with a smile.