How to Reset a Bad Mental Health Day
Some days just startโฆ off.
Sometimes itโs obvious why. Things go wrong back-to-back, your plans fall apart, or stress starts piling up before youโve even had a chance to breathe.
Other times? Nothing is really wrong at all โ and yet your mind still feels heavy, scattered, or completely drained.
Maybe your routine got thrown off. Maybe one small thing hit harder than expected. Or maybe itโs just one of those days where your energy never quite shows up.
Itโs not even noon, and mentally, youโre already done.
If that sounds familiar, youโre definitely not alone.
When weโre having a bad mental health day, itโs easy to slip into all-or-nothing thinking. A few frustrating moments โ or even just a low mood โ can convince us that the entire day is a loss. And once that belief settles in, it can be hard to imagine things turning around.
But hereโs the thing: a bad mental health day doesnโt get to decide how the rest of your day goes.
You donโt need a total life reset or a perfect mindset shift. Sometimes, all it takes is a small pause โ one gentle action that helps you reset, even just a little.
In this post, Iโm sharing 10 simple, realistic ways to reset a bad mental health day.
1. Pause and create a little space
When your mood starts spiraling, the first thing you can do doesnโt have to be big or productive. Sometimes the most helpful move is simply creating a little distance from whatever just happened.
That might mean stepping into another room, going to the bathroom, or taking a few quiet minutes away from the situation. Even a small change of space can help interrupt that overwhelmed, stuck feeling.
Take a few slow, deep breaths while youโre there. Nothing fancy โ just enough to remind your body that youโre safe. Deep breathing helps calm your nervous system and takes the edge off that fight-or-flight response, making everything feel a little more manageable.
2. Decide what you can change โ and release what you canโt
If something specific triggered your bad mental health day, it helps to pause and ask yourself one simple question:
Is this something I can do anything about right now?
If the answer is no โ maybe it was bad news, an unexpected problem, or something completely out of your control โ acceptance is the next step. Your reaction is valid. You donโt need to minimize it or rush yourself into โbeing positive.โ What matters now is how you move through the rest of your day with a little more care.
If the answer is yes, and thereโs a small action you can take, doing it sooner rather than later can help prevent it from lingering in the background of your mind. Paying a bill, responding to an email after cooling off, or taking care of one loose end can give you a sense of closure and relief.
Not everything needs to be fixed โ but knowing what can be handled helps you let go of the rest.
3. Do one small thing that usually helps you feel better
When youโre having a hard mental health day, your energy is probably low โ and thatโs okay. This isnโt about forcing yourself into a big mood shift. Itโs about choosing one small, familiar thing that tends to help, even a little.
That might look like:
- going for a short walk or moving your body
- journaling a few thoughts or gratitudes
- watching or listening to something comforting
- creating something just for yourself
- eating a nourishing meal
You donโt need to feel instantly better. Even a slight shift is enough to help you restart the day.
4. Talk it out with someone you trust
Sometimes the most helpful thing you can do is say how youโre feeling out loud. Talking to a friend, family member, or therapist can help you process whatโs been weighing on you โ and remind you that you donโt have to handle everything alone.
Venting isnโt a weakness. Itโs often the first step toward clarity, relief, and perspective.
If youโre looking for extra support or want to build better coping tools, talking with a therapist (including online therapy options) can be incredibly helpful.
5. Change your environment, even briefly
If you can, give yourself a change of scenery. That doesnโt have to mean a big escape โ even stepping outside, switching rooms, or taking a short walk outside can help reset your mind.
Physical space has a huge impact on mental space. Creating even a little distance from whatever feels heavy can make the day feel more manageable.
6. Choose comfort over โcheering upโ
You donโt need to force yourself to feel happy. Sometimes laughter helps โ but sometimes comfort helps more.
Put on a familiar show, a comforting YouTube video, or something predictable that feels safe. On hard mental health days, your brain often does better with slower, longer-form content that doesnโt demand constant attention or emotional reactions.
Endless scrolling โ especially short-form videos โ can actually make you feel more overstimulated, restless, or drained, even if it seems like a break at first. If you notice that scrolling leaves you feeling worse instead of better, thatโs a sign your nervous system might need something calmer.
The goal isnโt to distract yourself completely โ itโs to give your mind a chance to settle.
7. Gently plan the rest of your day
If it helps, take a few minutes to think about how you want the rest of the day to feel โ not how productive you think you should be.
A short to-do list or loose plan can help you regain a sense of direction, especially if you include one or two things you actually enjoy. This isnโt about making up for a bad start โ itโs about giving yourself something to move toward.
Also, crossing one or two small items off your to-do list can give you a little boost of motivation and help your brain feel more settled.
8. Ground yourself in the present moment
You donโt need a perfect meditation practice to benefit from mindfulness. Even a few minutes of slowing down, breathing deeply, or noticing whatโs around you can help calm your nervous system.
Try closing your eyes, focusing on your breath, or simply sitting quietly without judging your thoughts. The goal isnโt to clear your mind โ itโs to meet yourself where you are.
If guided meditation helps, apps like Headspace can be a great place to start.
9. Log out of social media (at least for now)
Social media can make a bad mental health day feel even heavier. Itโs easy to compare yourself to others, lose track of time, or spiral into feeling unmotivated.
If you notice scrolling is making things worse, give yourself permission to log out for a bit. Put your phone down and reconnect with something real โ even something small. Protecting your mental space is part of resetting your day.
10. Take a real, guilt-free break
If youโre stuck in a loop of wanting to be productive but feeling completely unable to start, a real break might be exactly what you need.
This isnโt mindless scrolling or laying in bed feeling guilty. Itโs intentional rest โ closing your eyes, going for a quiet walk, drinking tea, or sitting by a window without pressure.
Rest isnโt a reward you have to earn. Sometimes itโs the reset that allows you to move forward.
