Try breathing in deeply through your nose and then breathing out through your mouth. Take ten deep breaths like this. If you don’t feel calmer after that, repeat. However, usually taking ten deep breaths will help.
Once you’ve named the problem or issue, try to avoid thinking about it too much. Sometimes a bad day is made worse by fixating on the problem. See if there’s something more positive you can turn your attention toward. For example, instead of thinking, “I can’t believe I left my homework at home,” you can think, “I’ll tell my teacher what happened and bring it in tomorrow. And anyway, I’ve got drama club later today, which will be really fun. " You can also decide that you’ll spend some time later, at home figuring out how to deal with this issue fully.
It can be useful to get or give a hug when you’re having a bad day. If it’s possible during a break, you can write a note or send a text to a friend. But don’t do this during class, of course. A note can be a way to vent, such as, “Today just seems to go on forever!” or to express care for someone, such as, “I wish you were in English with me. I always feel lonely in that class. ”
Taking a break might mean sitting quietly in the back of the room with your head down, or sitting in the hall by yourself for a few minutes. Taking a break could mean going to the library, the nurse, or the guidance counselor’s office until you feel ready to come back to class.
Gently tell your family that you had a bad day and need some time by yourself. You can say something like, “I had a really hard day today. I think I need a little bit of time to myself right now. You don’t need to worry, though. I’ll let you know if I need to talk about anything. ”
You could do an art or craft project or play an instrument. You can listen to music or watch TV or a movie. Get outside for some fresh air or exercise. If you’ve spent all day indoors at school, being outside can feel very refreshing.
If you’re being bullied, your parents may need to step in and talk to the other parents or to the school administration. If you’re struggling with your studies, your parents may be able to talk to your teacher about possible causes or arrange for you to get extra help or tutoring. You may even want to talk to your parents about minor things that made your day bad. They’ve had plenty of their own bad days and may have some helpful advice for you.
Study for the next day. Even if you don’t have a test the next day, you’ll feel good if you’ve reviewed your work and are ready for tomorrow’s class. Do what you can at night to make the next morning less stressful. Lay your clothes out, pack your lunch and prepare your bookbag. This way, you won’t be scrambling to get ready in the morning.
Having gotten enough sleep Wearing your favorite outfit Getting to sit next to a friend on the bus Having your homework finished on time Having plans with a friend to look forward to after school
Designate a time each evening to review your assignments and study or complete your homework. Put your lunch box, book bag, and anything else you need in the same place each evening, so that you know where it is in the morning. Use a wall calendar to keep track of assignments, dates of tests, and your weekly schedule.
Look into after school clubs at your school. There may be academic clubs, a student government, or a club that takes fun trips. Look into art or music classes in your town. These can be fun and can offer a way to express yourself creatively. If school sports are too competitive for you, consider joining a team or league outside of school.
You can shoot some baskets in your driveway or take your dog for a walk before school. You can put on your favorite music and dance around your room. You can get to school early and run around the track.
