1. Resist the urge to “treat” yourself. Often, the things we choose as “treats” aren’t good for us. The pleasure lasts a minute, but then feelings of guilt, loss of control, and other negative consequences just deepen the lousiness of the day. So when you find yourself thinking, “I’ll feel better after I have a few beers…a pint of ice cream…a cigarette…a new pair of jeans,” ask yourself – will it REALLY make you feel better? Sure but then…It might make you feel worse!

2. Do something nice for someone else. “Do good, feel good” – this really works. Be selfless, if only for selfish reasons. If you are outside yourself you cannot be inside yourself:)

3. Distract yourself.  Watching a funny movie or TV show is a great way to take a break, pop into a bookstore/coffeeshop or the library and browse through some magazines,or re-read beloved classics of children’s literature. Things to fill you mind with new positive thoughts.

4. Seek inner peace through outer order. Soothe yourself by tackling a messy closet, an untidy desk, your email folder or crowded counter tops. The sense of tangible progress, control, and orderliness can be a comfort. Create a vista of calm for yourself. One less thing to fret about and a real boost

5. Tell yourself, “Well, at least I…” Get some things accomplished. Yes, you had a horrible day, but at least you went to the gym, or played with your kids, or walked the dog, or read your children a story, or recycled. Remind yourself of those things…It might even be as basic as “At least I got out of bed ! “

6. Exercise is an extremely effective mood booster – But if you go for a walk, make it a long one:) The first half will be spent dwelling on your problems and then as the time passes your thoughts will shift elsewhere.

7. Stay in contact. When you’re having a lousy day, it’s tempting to retreat into isolation but contact with other people boosts mood. So try to see or talk to people, especially people you’re close to. Send text messages if you are not up for chatting…

8. It’s a cliché, but things really will look brighter in the morning. Go to bed early and start the next day anew. Also, sleep deprivation puts a drag on mood in the best of circumstances, so a little extra sleep will do you good.

9. Remind yourself of your other identities. If you feel like a loser at work, send out a blast message to engage with college friends. If you think members of the organization you belong to are mad at you, don’t miss the spinning class where everyone knows and likes you. We are more than one sided!

10. Keep perspective. Ask yourself: “Will this matter in a month? In a year? Seriously….think of things you were in a panic about or desperately upset about. Do they still affect you like that?

11. Write it down. When something horrible is consuming my mind, I find that if I write up a paragraph or two about the situation, I get immense relief through processing it with a different side of my brain.

12. Be grateful. Remind yourself that a lousy day isn’t a catastrophic day. Be grateful that you’re still on the “lousy” spectrum. Probably, things could be worse. and BREATHE