😣 When Work Wrecks Your Day: How to Stop a Bad Day from Stealing the Rest of It
- Shannon Polaski- Buchholz
- Apr 4
- 2 min read
You know those days. The ones that start with a missed alarm and go downhill from there. Emails piling up, coworkers snapping, projects going sideways, maybe a boss who micromanaged just a little too hard.
By the time you clock out (or shut the laptop), you feel drained, discouraged, and completely over it.
But here’s the truth: A bad day at work doesn’t have to become a bad night. Or a bad week. Or a bad version of you.
You’re allowed to have off days. What matters is how you handle them—and how you protect the rest of your life from that storm cloud.
🛑 Step One: Name It, Don’t Numb It
When you're angry, overwhelmed, or exhausted, the instinct might be to scroll, binge, yell, or shut down. But the first step to releasing the pressure is acknowledging it.
Say it out loud or write it down:
“Today was awful. I felt unsupported, stressed, and like nothing went right.”
Owning it gives you power over it. Ignoring it just makes it leak into everything else—your family, your mood, your sleep.
🧘 Step Two: Break the Energy
Your nervous system is revved up after a high-stress day. You need to interrupt it.
Try:
A walk (even 10 minutes changes your headspace)
A cold splash of water on your face
Blasting music and dancing it out
Deep breaths: In for 4, hold for 4, out for 6
Don’t underestimate the power of moving your body to shift your mind.
💬 Step Three: Don’t Take It Out on the People You Love
It’s easy to snap at your partner. Or shut down on your kids. Or vent to a friend in a way that feels heavier than you intended.
Before you bring that bad day energy home, pause and ask:
“Is this about them or about work?”
Even saying, “Hey, I had a tough day. I just need a few minutes to reset,” can save your relationships from absorbing stress they didn’t cause.
🌅 Step Four: Give Tomorrow a Chance
Just because today was rough doesn’t mean tomorrow will be.Set the stage to start fresh:
Lay out your clothes
Clean off your desk
Write one intention for tomorrow (even if it’s just: “Keep breathing.”)
Bad days don’t define you. They just test your bounce-back.
💛 Final Thought
You’re human. Not a machine. You’re allowed to have bad days. You just don’t have to live in them.
Shake it off. Refill your cup. And remember- you’re doing better than you think.
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