Bad days

[Sapphire06]

Hi,

I have been on medication for a few months and today I am having a low / bad day. I am at work but on my own as it is a weekend. My other not so great days since my diagnosis have usually been weekdays and I've been able to snap myself out of it. What are some coping mechanisms that can help when alone? 

[sbella02]

Sapphire06, 

Thank you so much for reaching out, and we warmly welcome you to the forums. 

I'm sorry to hear that you're not having a great day. I hear you - sometimes it's relatively easy to make ourselves feel better, and other days it feels like such a challenge. "Bad days" can fall onto a spectrum, in other words.

Here are some of my most used coping mechanisms.

Usually for me, talking aloud to myself can be a really good way of making myself feel better. If there's nobody around, it can make me feel less lonely, or even help me to organise my priorities for that day or where I'd like to be up to with a certain task. It's certainly not for everyone, as it can feel quite strange if you don't do it regularly, but sometimes speaking positive affirmations into existence, or having a brief conversation with yourself can really help if you're struggling. 

I find that listening to music can help me if I'm having a bad day, provided you would be able to concentrate with it on in the background. I have a playlist for every mood that I'm in, and sometimes music can help us process or work through our emotions, or simply make us feel lighter and happier. 

This is a longer-term coping mechanism, but journalling about how you're feeling can be really helpful as well. Whether you're wanting to express your feelings, work through difficult situations, or figure out a solution to something that's presenting a challenge for you, journalling is a very diverse and therapeutic activity that can be very useful if incorporated into your life regularly. 

I hope this helps, and please feel free to reach out if you need, we're here to support you.

All the best, SB

[Flop]

Hi Sapphire,

I think both of SB suggestions would help keep your brain occupied, especially music. I'd add that maybe since you're alone at work, try and enjoy the less pressure environment, no one can expect you to do the work of a full team so you could kick back a bit and enjoy the peace and remember it for when things get hectic. I'm not 100% sure what feelings you're feeling when you're alone, but remember in that moment that they'll pass and it's okay to feel these negative emotions. The more resistance you apply the more those feelings may linger, so try your best to accept them and do whatever it is they think they need to do. You could also maybe fidget with something if that helps.

I hope better days are to follow, everyone has off days from time to time and they definitely do suck, so you aren't alone.

Wish you the best 🙂 

[jaz28]

Hi Sapphire06,

I am sorry you are going through this! It is so hard. For me, on bad days I try to remind myself that there will be better days and reminisce on the good days that passed by. A gratitude list is really helpful for me when I feel upset - I write a list of everything I am grateful for in my life at the moment and it really helps to ground me in the present. A journal can be helpful - write down all your thoughts, it does not matter how, but just get them out on paper - this can help your mind destress and get out all the clutter inside your head - you may be able to think a bit more clearly after doing so.

Have you sought help from a mental health professional? Medication is helpful, but it can be even more effective in conjunction with therapy. You can learn skills to work through the bad days! See your GP if this is something you might consider.

I hope things improve for you soon,

Jaz xx