Reframing Bad Days: It’s Not Always as Bad as It Feels
The other day, I had what I thought was a bad day. You know the kind—everything felt off, I was tense, irritable, and couldn’t focus on anything. But when I really stopped to unpack what was going on, I realized what I was experiencing wasn’t a bad day at all—it was a three-hour block of heightened anxiety.
Those three hours felt endless. My thoughts were racing, my chest felt tight, and the fear? The fear was the worst part. It wasn’t just fear about what I was feeling in the moment—it was the terrifying thought that I might feel like this forever. That I’d wake up tomorrow and it would still be there. That this might become my new normal.
When you’re in the middle of something like that, it’s so hard to see the bigger picture. It feels consuming, like everything is closing in on you. But here’s what I’ve learned: you can’t make meaning when you’re in it. It took me days to really process why I was so scared of those three hours. The experience wasn’t the “bad day” I labeled it as—it was just a hard moment. And that moment didn’t define the entire 24 hours.
Was It Really a Whole Day?
This got me thinking: how often do we declare an entire day a disaster when, in reality, it was just a bad moment or a rough block of time?
Ask yourself: Was it really the whole day that was awful?
Did something bad happen that set the tone for the rest of the day?
Did one tough moment or a series of events spiral into a bigger narrative in your head?
Or were you simply “in it,” unable to see that the moment would pass?
Take a Pause
When you’re in the middle of a spiral, the best thing you can do is pause. Breathe. Let the storm pass, even if just for a moment. Pausing gives you a chance to step back, shift your perspective, and stop the snowball effect of your emotions.
Ask yourself:
What exactly went wrong?
Was it truly the whole day—or just a rough block of time?
What else happened today that I might be overlooking?
It’s amazing how much clarity you can find when you stop, take a deep breath, and reflect.
The Power of Reframing
Reframing isn’t about pretending that nothing bad happened. It’s about putting things in perspective. It’s about realizing that one rough moment, one bad test, or one argument doesn’t define your entire day—or your entire life.
For example:
You had a rough three hours of anxiety. That doesn’t mean the whole day was ruined—it means you had a tough moment that passed.
You failed a test. That doesn’t mean you’re a failure or that you can’t do better next time.
You got into an argument with someone you care about. That doesn’t mean the relationship is over—it just means you had a moment of conflict.
Reframing allows you to see the bad moments for what they are: moments. Not definitions.
You Can’t Make Meaning When You’re in It
Here’s something I wish I had known sooner: you don’t have to figure it all out right now. When you’re in the middle of a tough moment, it’s hard to think clearly. Your brain is wired to focus on survival, not perspective.
So give yourself grace. Let the moment pass. Let yourself feel what you need to feel. And when the storm settles, then you can start to make sense of it.
Not Every Day Has to Be Perfect
Here’s the truth: life isn’t about having perfect days all the time. Some days will be messy. Some days will have hard moments. But those moments don’t define you, and they don’t define your day.
Even on the hard days, there’s almost always something good if you look for it. Maybe it’s a smile from a stranger, a funny text from a friend, or the fact that you got through the day at all.
Moving Forward
The next time you feel like declaring a day “the worst,” take a moment to reflect:
Was it really the whole day? Or just a tough few minutes or hours?
What went well that you might be overlooking?
What can you do right now to move forward and make the rest of the day better?
Bad days don’t last forever. Rough moments pass. And the more you practice reframing, the easier it becomes to see the bigger picture—even when you’re “in it.”
So take it from someone who’s been there: you are stronger than one bad moment. You are more than one rough day. And even in the hardest times, you are capable of moving forward. 💛✨
