After a bad week, all you want to do is face-plant into bed and drown your sorrows in Deliveroo.
That might help temporarily, but you’ll have to do a bit more to process whatever’s been going on and really bounce back. After all, one bad week shouldn’t completely derail you, so don’t let it. Instead, do these things to start feeling better in no time.
1. Acknowledge your feelings without dwelling on them.
It’s okay to feel down after a tough week. Give yourself permission to experience those emotions without judgement. Recognise what you’re feeling — whether it’s frustration, sadness, or disappointment. But remember, acknowledging doesn’t mean wallowing. Once you’ve identified your feelings, try to shift your focus towards moving forward. This balance helps you process your emotions healthily without getting stuck in negativity.
2. Practise self-compassion to ease your mind.
We’re often our own harshest critics, especially after a difficult week. Try to treat yourself with the same kindness you’d offer a good friend. Remind yourself that everyone has bad days (or weeks), and it doesn’t define you. Maybe you made some mistakes or things didn’t go as planned — that’s part of being human. Speaking to yourself with gentleness and understanding can help soothe your mind and boost your resilience.
3. Get moving to boost your mood.
Exercise might be the last thing you feel like doing, but it’s a powerful mood-lifter. You don’t need to run a marathon — even a brisk walk, a short yoga session, or dancing to your favourite songs can help. Physical activity releases endorphins, those feel-good chemicals in your brain. Plus, it can provide a sense of accomplishment and help clear your mind. Choose something you enjoy, so it feels more like a treat than a chore.
4. Connect with supportive people in your life.
After a tough week, you might be tempted to isolate yourself. However, reaching out to friends or family can provide comfort and perspective. Share your feelings with someone you trust. They might offer a fresh viewpoint or simply lend a sympathetic ear. Sometimes, just knowing you’re not alone can make a world of difference. If you don’t feel like talking about your week, that’s fine too — even casual, light-hearted interaction can lift your spirits.
5. Engage in an activity that brings you joy.
Make time for something you genuinely enjoy. It could be reading a book, watching your favourite comedy, cooking a special meal, or working on a hobby. Engaging in activities that bring you pleasure can help shift your focus from the negative experiences of the week. It’s not about ignoring your problems, but about reminding yourself that there’s more to life than the challenges you’ve faced. This can help restore your emotional balance and energy.
6. Reflect on what you’ve learned from the experience.
While it might not feel like it at first, difficult times often come with valuable lessons. Take some time to reflect on the week. What could you have done differently? What did you learn about yourself or other people? This isn’t about beating yourself up, but about gleaning insights that can help you in the future. By finding meaning in your struggles, you can transform a negative experience into an opportunity for growth and self-improvement.
7. Create a plan for the week ahead.
Looking forward can help you move past a difficult week. Sit down and plan out your coming week. Include tasks you need to accomplish, but also schedule in things you’re looking forward to. This could be as simple as a coffee date with a friend or setting aside time for a hobby you enjoy. Having a plan gives you a sense of control and something positive to focus on. Remember to keep it realistic — the goal is to motivate yourself, not to create more stress.
8. Practise gratitude to shift your perspective.
After a tough week, it’s easy to focus on what went wrong. Try to balance this by actively recognising the good things in your life, no matter how small. You could write down three things you’re grateful for each day, or simply take a moment to appreciate something positive — a beautiful sunset, a kind gesture from a stranger, or your favourite comfort food. Cultivating gratitude doesn’t negate the difficulties you’ve faced, but it can help put them in perspective and remind you of the positive aspects of your life.
9. Tidy up your space to clear your mind.
Source: Unsplash There’s often a connection between our physical environment and our mental state. Spending some time cleaning and organising your living space can have a surprisingly positive effect on your mood. It doesn’t have to be a major overhaul — even small tasks like making your bed, clearing off a cluttered surface, or doing the dishes can help. The act of creating order in your physical space can help you feel more in control and provide a sense of accomplishment, which can be particularly welcome after a challenging week.
10. Limit your exposure to negative influences.
When you’re already feeling down, it’s important to be mindful of what you’re exposing yourself to. This might mean taking a break from social media, limiting your consumption of news, or avoiding people who tend to bring you down. Instead, try to surround yourself with positivity. This could be uplifting books, podcasts, or shows, or spending time with people who energise and support you. Remember, it’s okay to protect your emotional well-being by being selective about your influences, especially when you’re in a vulnerable state.
11. Get enough rest to recharge your batteries.
A bad week can be exhausting, both emotionally and physically. Make sure you’re getting enough sleep to help your body and mind recover. If you’re having trouble sleeping, try establishing a calming bedtime routine — perhaps some light stretching, reading, or meditation. During the day, don’t be afraid to take short breaks or even a power nap if you need it. Giving yourself permission to rest isn’t laziness; it’s an essential part of bouncing back and facing the new week with renewed energy.
12. Set small, achievable goals to rebuild your confidence.
After a difficult week, your confidence might be shaken. Setting and achieving small goals can help you rebuild it. These don’t have to be anything major — it could be as simple as going for a walk, finishing a book you’ve been reading, or learning a new recipe. The key is to choose tasks that are easily achievable. Each small accomplishment can give you a boost of confidence and motivation, helping you regain your momentum. Remember, progress is progress, no matter how small. Celebrate these wins — they’re stepping stones to getting back on track.
