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5 Tips to Stay Positive During a Rough Work Day

5 Tips to Stay Positive During a Rough Work Day

Bad days at work are going to happen and unfortunately, there is no way to avoid them. However, how you handle these rough days is going to make all the difference in your attitude, how others view you, your confidence, productivity levels, and much more. 

When those bad days at work occur — and they will — here are five simple things you can do to stay positive.

Take a Break

If you are struggling at work, the best thing to do is to walk away for a few minutes. Take a break by getting up and leaving your desk. Go for a walk around the building, go sit outside and read a book, sit in your vehicle and listen to a few minutes of your favorite podcast, etc. This will give you time to relax, direct your attention elsewhere, let your stress levels decrease, and more. 

Make sure that when you take your break, you avoid all work-related tasks and conversations. 

Express Your Gratitude

Gratitude is a terrific way to focus on the good that is going on in your life. When you are having a rough day, pull out a blank sheet of paper and create a list of five things you are grateful for. This could be a certain co-worker, the ability to complete a certain task, the knowledge you have acquired from a project, etc. Expressing gratitude is also a terrific task to complete daily — not just on those tough workdays. 

Move to a Task You Excel At

If possible, turn your attention to a task that you are good at and that you enjoy completing. This will help to build your confidence. You will also feel better about yourself and your position. Moving to a task you enjoy can also change your outlook on the day by helping you feel more successful and productive. 

Decide Your Reaction Ahead of Time

There may be a certain individual who can cause your day to turn for the worse very quickly. You may also have a project or a task you must complete that is frustrating and stressful, causing you to get agitated and overwhelmed very quickly. Before you come in contact with these individuals, begin a certain project, etc., think about your reaction. How are you going to handle the situation? Are you going to let the individual upset you? Are you going to let a task cause you to create a scene? Having a game plan beforehand and following through with it can make all the difference when those difficult situations arise. 


Did you know that there are many health benefits associated with smiling? When you have a genuine smile on your face, it can improve your mood, boost your immune system, make you feel good, and lower your blood pressure. Smiling is also a simple way to help you stay positive during those negative times. Even when you struggle to place a genuine smile on your face, smile continually for at least 20 to 30 seconds. You will feel a difference in your day. 

When rough days occur, nobody will tell you how to respond. It is up to you to turn those challenges you face into happy, positive experiences.