We cannot control everything that happens in life. Otherwise, we would never have bad days.

While what causes a bad day for everyone is different, we all experience the negative emotional impacts such as stress and anxiety when we’re having a bad day. Fortunately, there are always ways to turn the tables.

In this article, we will cover five mindfulness practices to help you overcome a bad day.

What Is Mindfulness?

Mindfulness is a form of meditation in which the goal is to focus on what we perceive and feel. To practice mindfulness, it is crucial to avoid analyzing or judging the situation or ourselves. In other words, these practices aim to help us to be present and to engage with the world around us. As a result, mindfulness can help us avoid overthinking about the negative events that may enhance stress and anxiety.

Here are five of the best mindfulness practices that can help when having a bad day:

#1 Mindful Breathing

Mindful breathing is a simple but effective exercise. The goal of this exercise is to focus your attention on how your body performs one of its most vital functions: breathing.

Instructions

1. Choose a quiet and comfortable spot to sit.
2. Close your eyes and take deep breaths. Focus your awareness on how the airflow feels with every inhale and exhale. For example, pay attention to how it feels when the air comes into your nose, filling up your lungs, and going out again.

#2 Scan Your Senses

One of the most effective ways to get out of your head and engage with the world is to scan your senses. You can do this exercise anywhere you are. Remember to put any judgements and thoughts aside and only focus on your senses.

Instructions

1. Allow yourself to take a break to focus on your senses.
2. For each sense, make a mental note of what you are experiencing. For example, try to identify five things that you can see, touch, smell, and hear.

#3 Work Out Mindfully

The goal of this practice is to completely focus on each part of your workout routine. This will allow you to feel strong and capable of achieving progress.

Instructions

1. During your workout, pay attention to your breathing and rhythm. Continue by focusing on the movements, balance, and strength that each activity requires. If possible, set your mind with an aim to improve your techniques.
2. After completing your workout, take time to cool down. During the cool down, take a moment to mindfully scan how your body feels. This is a good time to practice breathing exercises, too!

#4 Mindful Eating

There’s nothing like having comfort food to brighten up a bad day. Mindful eating consists of taking the time to enjoy and focus on the food you eat.

Instructions

1. When eating a meal, take the time to analyze the textures and flavors of your food.
2. Avoid engaging with your smartphone, TV, or any other devices that may distract you from eating your food mindfully.

#5 Mindful Shower

With a mindful shower, your bathroom can be the ideal space to search for peace within your thoughts.

Instructions

1. While taking a shower focus on your senses. For example, pay attention to the water temperature and how it feels on your skin.
2. Then, focus on the sound that the water makes as it falls to the ground.

When practicing mindfulness it is normal for your mind to wander off. In this case, the best you can do is be kind to yourself and try to regain your focus.

We hope these mindfulness exercises were helpful! To find more useful information about wellness and health, please visit our Wellness Blog.