You know what it’s like. A bad day.

Tough commute. No parking space. Dropped your coffee on the long walk to the office.

Walked in with stained feet, five minutes before the meeting.

Then you can’t find the file on your laptop.

Because you left your laptop at home.

And Google docs is “Experiencing difficulties. Try again later.”

Your boss is not happy.

Then, your partner calls the office, also unhappy.

You forgot to pick up the dry cleaning on your way home last night.

You promised. And you forgot. Not good.

By the end of the day, your bad morning is buried by other bad things…

in a heap at the bottom of Down Hill.

And what you want is to say bad words, hit people, or do some property damage.

But most of all you want to feel better.

Here are some more productive ways to get there:

1. Be intentionally self-compassionate.

Okay, so a lot went wrong today. Try not to add to your troubles with internal putdowns or a stern lecture to yourself about having a “stiff upper lip.” This is not the boot straps moment or a time for a kick in the pants. Life is already kicking you around.

Simply be kind to yourself–the way you would be to a friend who’s down. Nurture and soothe yourself. Give yourself a break. Breathe deeply and say kind things in your head about who you are and the quality of your efforts until the universe rights itself again.

2. Bring on the endorphins.

A healthy dose of positive brain chemicals will boost resilience when stress hits. The best way to get those good feelings flowing is to move your body. Take 15 minutes to go on a brisk walk or dance to your favorite couple of songs. It‘s distracting, productive, and can help inject a bit of fun and positivity into a day that sorely needs it.

3. Indulge a little.

Seriously, life is short. And sometimes it feels really mean. Sweeten the bad day experience with things that help you find some silver linings. Here are a few ideas:

  • Treat yourself. Today’s the day for that special occasion chocolate or five-dollar a pound bag of your favorite fruit.
  • Schedule a late-day spa treatment, nail appointment, or massage.
  • Browse the web or a nearby book store for a good read.
  • Take the scenic route home. Park for a few moments and actually see what you drive by every day.

4. Win at something small.

You can help turn things around with a bit of productivity, pleasure, and competence. These are hard to come by when you feel like the day has a mind of its own. To keep from being totally demoralized, do something small and achievable to feel more productive and develop a sense of mastery. A few helpful mastery tasks at home or work will help you feel more in control. Install something, repair something, just keep it simple and positive.

5. Share your bad day. For real.

It’s a selfie, post, cyber-share kind of world. But on a bad day, computer connections may not bring much comfort. Instead of surfing your Facebook friends’ pages, wondering why their day (and selfie) looks so much better than yours, call a friend who’ll let you unload. Or schedule time with your counselor.

Sharing your struggles helps put things in perspective.

Talking through your feelings keeps them from looming too large.

Share to restore balance and to be encouraged.

Bad days have less power when shared over a good cup of coffee with someone who cares.