If Today Feels Horrible, Here Are 50 Photos To Remind You It Can Always Get Worse (New Pics)

Bad days happen to the best of us. Even royalty, world leaders and celebrities aren't immune. Granted, some rough days are worse than others. For example, one can hardly compare locking your keys in the car to being laid off from your job.

The important thing, say the experts, is not to let a bad day affect your mental health. Easier said than done. We know...

"The first step in resetting your day is to interrupt the stress response by activating your parasympathetic nervous system, which operates largely through the vagus nerve that runs from our brain to our intestine, forming a brain-gut connection," says Shanna B. Tiayon, also known as “The Wellbeing Dr.”

She adds that the key to doing this lies in some form of body work. 

When your day is getting you down, Tiayon says one of the simplest ways to turn things around is to breathe. But to breathe with intent.

She suggests something known as the 4-7-8 breathing technique, where you inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. It’s a therapeutic strategy frequently offered to people who manage anxiety, reveals the expert.

"Because the exhale is twice as long as the inhale, it can interrupt a stress response by activating the parasympathetic nervous system and lowering your heart rate (the opposite of what happens during fight or flight)," she explains.

Another way to beat a bad day is to get out into nature. This, says Tiayon, can activate the parasympathetic nervous system in various ways. Something as simple as grounding (putting your bare feet directly on the ground outside), can have a deep calming effect. It helps to relax your muscles and allows you to get lost in your surroundings instead of in your stressor.

The expert says that once you've managed to stop the stressor, the next step is to flood your body with feel-good hormones. This counteracts the effects of the adrenaline and cortisol released during the stress response.

And there are a few ways you can do this...

"Endorphins help us to reduce stress; serotonin helps us balance our mood and feel a greater sense of well-being; oxytocin can lower stress and makes us feel more connected to others," Tiayon says.

The most obvious way to get these hormones pumping is to exercise. 30 minutes of moderate-intensity cardiovascular exercise works best in generating the release of endorphins and serotonin. Think things like cycling, dancing, or taking a brisk walk.

An even quicker way to release feel-good hormones is to hug someone. Not only does it bring on serotonin and oxytocin, but it also reduces cortisol and adrenaline in the body.

"Finding a human or furry loved one and snuggling for a few minutes can do the trick and increase your sense of connection with someone you care about," Tiayon reveals.

By now, you should be feeling better but your work is not yet done. The wellness expert says it's important to tackle the source of your stress. "With our brain more fully back online—and our ability to focus, think, and strategize enhanced—we’re likely in a better position to manage the source of the stress," she explains.

Think about what you can control and what you can't. You might want to look at letting go of some things. "I’ve fixed days gone to p** by clipping the low-hanging fruit, like abandoning my plan to return a book to the library and taking the 35-cent fine. Taking that small step freed up 30 minutes in my day," she says.

Tiayon adds that it helps to remind ourselves of the resources we have at our disposal. For example, if you're able to delegate, pull someone else in to help you, or pay for punctual support, do it.

"The goal is to get yourself back into the driver’s seat of your life, as opposed to letting a stress response run your day," Tiayon advises.

Finally, remember that a bad day is not the end of the world. You've survived up until now.

"While it may sound counterintuitive to reminisce on past flops when you’re currently in the trenches, this can actually be a confidence booster," notes wondermind.com. "Those times are evidence that you can handle whatever life throws at you."