No matter how on track our life is, off-days are inevitable. We all experience days where we may feel off, down, or overwhelmed.

If you woke up on the wrong side of bed, you may be wondering if you can turn the day around and reset your mood. While you may not be able to fix things out of your control, there are things you can do to deal with a bad day in a healthy way.

Before you try to tackle an off-day, you first need to ensure that you are in the right mindset. Letting go and moving on from things you cannot change or fix will relieve a lot of stress and clear your mindset to move the day forward on a more positive note.

Here are a few simple methods to press pause and reset your tracks to feel better.

1. Breathe:

Getting worked up or feeling under pressure can speed our heart rate and cloud the mind. Sometimes, all you need is to take a couple of deep breaths. Deep breathing is an incredibly powerful yet easy tool to reset your frame of mind, calm a racing heartbeat and relieve tension. It stimulates the parasympathetic nervous system by increasing oxygen supply to the brain and lowering the heart rate to help bring your awareness to the present moment, away from negative thoughts and stress.

Exercise: Close your eyes and breathe deeply through your nose for a count of 4. Hold it in for three seconds, and exhale for 6. Repeat this 5 times, or as long as it takes you to wind down.

2. Random acts of kindness:

Day not going so well? Try making someone else’s a little better. By doing an act of kindness for someone else, it can stimulate a sense of fulfilment and satisfaction that can uplift your mood.

Exercise: Buy someone a coffee, run an errand for someone in need.

3. Press pause for 10:

Experiencing signs of stress or anxiety from the get-go can spiral and affect your entire day. When the day piles up over your shoulders, you need to take a step back and have a 10 minute break to rezen and clear your mind. By taking regular breaks on long days, you can avoid feeling overwhelmed and reset your day to maximise focus, productivity and outcome whilst looking after your wellbeing.

Exercise: Read a book, watch a funny show, take a shower, stretch, walk.

4. Change the scenery:

Space holds significant power over our mood and wellbeing. Taking yourself out of a stressful environment – even if only for a few minutes – can help bring back your awareness and declutter your mind. Going for a quick walk at lunch away from your workplace, or sitting outside when you’re feeling overwhelmed at home can refresh your perspective – and may be all you need to reset an off day.

Exercise: Sit in a park for 5 minutes, have lunch in the garden, walk to the end of your street and back.

5. Take a power nap:

Although some individuals may not agree with an afternoon slumber, taking a 20 minute power nap can improve brain performance, energy levels, and reduce irritability and negative thoughts.

Exercise: Set the environment for a comfortable nap away from distractions and noise. Don’t sleep for longer than 20 minutes and avoid napping after 2pm to avoid disruptions to your night-time sleep cycle.