We've all had days when the world's weight feels too heavy to carry, leaving us overwhelmed by our thoughts and emotions. 

You might feel lost, alone, and unsure how to move forward. You may even question your strength or wonder if things will ever improve.

But it's in these moments that small acts of self-compassion can begin to light the way forward. By acknowledging your feelings and being kind to yourself, you can start to ease the heaviness. 

In this article, we’ll share some tips to help you get through these challenging times. Remember, brighter days are ahead.

Spend more time in nature

Sometimes, life can be stressful because of work, worrying about the future, and certain losses. You feel tensed and burdened with the pressure of everything that’s going on. 

But there’s always a way to get your mind off things and relax. 

One of the most effective ways to do that is to surround yourself with nature as it has a calming effect. Certain people have noticed that spending time in nature helps them feel positive, calm, and less lonely. 

A study highlighted that access to green space improves mental well-being and overall health. Plus, it also helps to lower psychological distress in teenagers.^1,2

Japanese people have a meditative practice known as “Forest Bathing” to reduce mental stress. It’s different from exercise or jogging as it helps you to bridge the gap and connect with nature through your senses.³

Here are some tips that can help you to make the most of nature’s healing effect:

• Close your eyes and closely listen to the sound around you (chirping birds, the wind blowing, etc.)
• Take deep breaths, let your body immerse in that experience, and connect with nature

Spending around 15 minutes 4 to 5 times a week in green spaces lowers stress, improves your mood and results in a better quality of life.⁴ 

Build strong and close relationships

When was the last time you met your best friend? Or when did you have your last family reunion? If you paused to think about that, you’re probably running a loop. 

You wake up, go to work, come back home, go to sleep and repeat the same next day. 

Life sometimes gets in the way, and you don’t have time to spend with your friends and family. This can lead to feeling lonely and impact your mental well-being.

Shyam Bishen, Head of the Center for Health and Healthcare at the World Economic Forum says, “Clearly research suggests that good social relationships can have a positive impact on mental health, leading to better overall well-being, and potentially contributing to a longer life.”

Having a good relationship with people around you has a positive impact on your mental well-being, such as: 

• A sense of belonging and self-worth
• Reduced stress
• Emotional support⁵

Here are some ways to spend quality time with your loved ones:

• Have at least one meal with your family
• Plan a reunion with friends you haven’t seen in a while
• Turn off your devices when you’re together with your family
• Visit a family member who is sick or needs support
• Join communities or clubs with people who have the same hobbies or values as you
• Stay in touch with friends and family who are far away via video calls

Have a workout routine

A proper workout routine can help you feel more energetic, relaxed and positive about yourself. 

It can also sharpen your memories and help you sleep better. In addition, exercise can help you get over certain mental health challenges. 

Research has shown that regular exercise can help you fight anxiety, depression and ADHD.⁶

Exercising for about 20 to 40 minutes can improve your mood and anxiety for several hours in people with moderate levels of anxiety.⁷

According to Dr. Brendon Stubbs, an exercise and mental health researcher at King’s College London, “Exercise is one of the best things for people struggling with mental wellness.”

He further adds that one should start by having small, realistic goals, even if that means walking for 5 minutes every day.

Once you make it a habit, you can gradually add more time to make it a proper routine. Working out for 150 minutes every week will have a positive impact on your mental health.

You can start by adding movements that you enjoy like:

• Walking
• Jogging
• Yoga
• Hiking with friends or family
• Stretching exercises

Eat healthy food

“You are what you eat,” as cliche as it may sound, your diet has a huge impact on your body and mood. 

For instance, sugary foods and caffeine give you a boost of energy. But as soon as your body returns to normal, you might feel exhausted. 

But is there a direct link between your diet and your mental health? 

Yes, studies suggest that your diet impacts your body composition, mental well-being, and mood as well.⁸

You can start by adopting healthy eating habits and can start small by making the following changes to your diet:

• Eat a well-balanced diet with proteins, carbohydrates and dietary fibre
• Have small meals throughout the day to prevent your sugar level from dropping
• Stay hydrated, as it can affect your energy levels and mood
• Take care of your gut health, as it’s directly linked to how you feel⁹

Focus on learning a new skill

Learning something new adds a new layer to your personality and makes you an interesting person overall. In addition, it also gives you a sense of satisfaction and improves your self-esteem.

Studies have shown that learning a new skill gives you more self-confidence a sense of purpose, and helps you to connect with like-minded people.¹⁰

Interestingly, there’s more depth to the entire thing. A review confirmed that upskilling as an adult increases your earnings and chances of employment, all of which indirectly boosts your well-being.¹¹

Now, this does not necessarily mean that you pressurise yourself to enrol in a special course or add more hours to your already busy day. 

In fact, you should be able to enjoy the process and learn something new along the way. Examples of some of the things you could try out are:

• Try a new recipe to make your favourite dish
• Work on a DIY project that you’ve been delaying, like gardening or fixing your kid’s bike
• Improve your presentation or communication skills, or learn the art of networking
• Take a new hobby like painting, writing a blog, or playing a new sport

FAQs

What causes a bad mental health day?

A bad mental health day can be triggered by various factors, including personal or professional challenges. These may include stressful events, conflicts, setbacks and loneliness that can impact your mental well-being. In addition, lifestyle factors like poor diet, lack of sleep, etc. can affect your mood and overall mental health.

How can I help someone going through a bad mental health day?

Let the person know that you're there for them and that their feelings are valid. Create a safe space for them to share their thoughts and emotions without judgement. Moreover, you can suggest activities that might help them relax and feel better, such as taking a walk, practising mindfulness, or engaging in a hobby. Make sure to acknowledge their positive qualities and remind them of past challenges they've overcome. If the person is struggling with severe or persistent mental health issues, suggest guidance from a therapist or counsellor.

Summary

Bad mental health days can be tough, but with some simple yet effective measures, you can get through with things.

Connect with nature, focus on relationships, engage in physical activity, have healthy eating habits, and learn new skills to notice an overall improvement. These practices can help reduce stress, improve mood, and boost your overall quality of life.

Be patient with yourself, celebrate your progress, and prioritise self-care. Brighter days are ahead.