5 ways to get through a difficult day

Difficult days are inevitable. The thing is, we wouldn’t appreciate the good ones without them. It's important to remember bad days are temporary, and you won’t feel like this every day 💚

So the next time you’re having a tough day, rest in the knowledge that you will feel brighter again soon. In the meantime, here are 5 ways to help you restore some positivity and move forward to a better day tomorrow, and some Heka activities that can help you along the way.

1. Speak to someone

Maybe the most obvious, but also the most important piece of advice we can give.

It’s so important to speak to someone when you’re having a bad day. Whether that’s a friend, a family member, or a trusted colleague - voicing your feelings won’t be an instant fix, but it will certainly lift some of the weight from your shoulders.

You might feel like talking things through with a professional for additional guidance and support. Here are a few of the no-strings-attached free counselling and life-coaching sessions available on Heka:

If you don't feel like speaking to someone,  simply writing down your thoughts and feelings can help you to get things off your chest and understand them more clearly.

2. Get moving

When you're having a bad day, it’s natural to want to hide under your duvet on the sofa with a kilo of chocolate or binge-watch your favourite TV series, but there’s a huge amount of evidence to show that exercise is one of the best things to do when we’re dealing with feelings of sadness, anger or anxiety.

Pick an activity you love that makes YOU feel good. Whether that’s a brisk walk, a quick lunchtime HIIT session or disco yoga - you do you!

Let’s Go Wellbeing are offering Heka users 50% off their 1-month membership for unlimited live HIIT workouts for the whole of July. These sessions are led by Let's Go Wellbeing's fantastic founder Matt Balfou and are great for all levels of fitness.

P.S. Don’t beat yourself up if you do opt for the sofa, choc and TV. We all need those days too.

3. Spend some time outside

Countless studies agree that spending time in nature makes us happier, less stressed, and physically healthier.

When you’re feeling overwhelmed, take a step away from your desk and go for a brisk walk outdoors. Try to switch off from your phone for a while, breathe in the fresh air and take in what’s happening around you.

See how many cute dogs you can spot, read your favourite book in the park or meet up with a friend for a coffee and catch up.

4. Make a plan to do something you love

Having something to look forward to can help to build positive anticipation about the future - something that we’ve all been lacking due to Covid-19.

Living in the present moment plays a key part in increasing happiness. However, during particularly stressful moments in time (a global pandemic) it can be equally beneficial to have something to look forward to.

Plan a day out with friends, book a trip to the spa or try a new activity like jump fit or a tennis lesson.

5. Practice mindfulness

Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgement.

Focus your mind on small positive changes you can make today. Try writing down three things you can control right now such as going on a walk, drinking enough water and picking up the phone to call a friend.

Journaling, meditation, yoga and generally being mindful and aware of how you're feeling are all effective mindfulness practices.


We would also encourage you to check out Breathe magazine, a beautiful magazine available through Heka which provides page after page of mindfulness advice and activities.

Final thoughts

Bad days are temporary, you won’t feel like this every day 💚

If you or any other person are in immediate crisis please contact Samaritans on 116 123 for free.

(available 24 hours a day, 365 days a year)