Preventing & Dealing with Anxiety & Depression on Bad Days


Bad Days Happen to Everyone

Yesterday was a bad day for me. I realize that bad days happen to everyone, but they can be disruptive and uncomfortable. Fortunately, there are ways to help prevent how many bad days you have. There are also tips on how to manage a day marred by anxiety and depression.

Prevention of Bad Days Caused by Anxiety & Depression

These may sound common, but they work and can help reduce the number of days that you are sidelined by anxiety and depression.

  • Avoid Alcohol-While an afternoon hard cider is unlikely to immediately alter your brain chemistry, a hard cider followed by a few shots of vodka can really mess you up! Try drinking sparingly, or avoid alcohol to maintain level brain chemistry. This is especially true if you take psych meds.
  • Get a Good Night’s Rest-Avoiding alcohol can really help with this as alcohol adversely affects your sleep cycle. Also, try to use good sleep hygiene and use your bed only for sleeping. Studying or reading in bed can be problematic if you have difficulty getting a good night’s rest. You can also try lowering the temperature in your bedroom to ensure a night with less tossing and turning.
  • Eat a Healthy Diet-It is okay to cheat on your meal plan, but overall, eating a healthy diet rich in Omega-3s can improve mood disorders. I’m not the biggest fan of salmon, but I will often eat fish sticks that contain Omega-3 fatty acids. While I am mostly a vegetarian, I do eat fish and sometimes each chicken-although I am trying to avoid chicken altogether.
  • Get Regular Exercise-Regular exercise can help you maintain healthier sleep cycles and it boosts endorphins. Endorphins alleviate pain and improve mood. Also, regular exercise can help you feel a sense of accomplishment in your day-which also improves mood by giving you a sense of control over your day and overall life.

Dealing with Anxiety & Depression on Bad Days

Because yesterday was not a great day for me, I relied on some tips that helped to make the day more bearable.

  • Identify the Trigger-For me, the main trigger was feeling pushed by my career coach to make changes that cause me to feel uncomfortable, uncertain, and filled with anxiety. I recognize that growth happens we move outside our comfort zones so I refrained from making any important decisions until the anxiety and depression lifted. I also had mixed hard cider with vodka-not a great idea! Choose a type of alcohol and stick with it for less of a hangover. I do not enjoy feeling drunk or hungover-that is not something I enjoy at all!
  • Indulge in Hygge [ˈh(y)o͞oɡə, ˈho͝oɡə]-I put on soft clothing that comforts me. I ate foods that I enjoy. I snuggled with my Chihuahua. And I watched Edward Scissorhands to celebrate October with my daughters. I also took a break from dealing with tasks that were causing a feeling of burnout.
  • Exercise if You Feel Like It-I am not going to advocate for exercising when you do not feel like it on the occasional bad day. Some days, both your mind and body need a break!
  • Remind Yourself That Bad Days Have Value-Bad days are uncomfortable but they can be teaching days when you learn more about yourself, your triggers, and how to maintain overall mental and physical wellness.

Photo by Elsa Tonkinwise on Unsplash


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