By Anne St. Amant

I’ve had my share of bad days at work in the past few years; they happen to everyone after all! In the context of being an attorney whose job is to litigate, (aka where the disputes mean there’s usually a winner and a loser) , it feels like they just sometimes happen more frequently (insert nervous laughter). And while I don’t relish bad days, I’ve learned how to cope in a way that doesn’t prolong the bad workday any longer than need be. Instead, I take the evening after a particularly bad day to refresh and remind myself of my priorities, and that my life is more than my day job. Below is my 5-step process for curing a bad day:

1. First, Call a Friend

If you know me, you know I am a talker. Talking on the phone is my love language and my most successful friendships are with those friends that understand this about me. A substantial phone call with one of my friends (no less than 20 minutes!) always leaves me feeling better; I love catching up with a friend where we talk about everything and nothing at the same time, sometimes from the woes of work but more importantly to the most recent episode of the hottest tv show of the season, a good phone conversation is uplifting, and importantly, provides perspective. After you have a bad day, a call with a close friend can remind you who you are and what’s important outside of work.

2. Go for a Walk

As much as I want to tell you to have a hardcore workout where you kick and punch things and sweat out frustration, that wouldn’t be authentic to what I do on bad days. To be honest, after a bad day, I feel like I don’t have any physical energy, and I can feel a little deflated. Sometimes, when I can’t bring 100% of myself to a workout, it leaves me feeling worse. But it’s important to still move your body, so instead, I suggest a walk (outside if possible). This is a great chance to put on your favorite song, podcast, or audiobook for a distraction, and move your body in a way that doesn’t drain you, but still gives you the chance to clear your mind and let out some of that frustration.

3. Time to Cook a Nice Dinner

I know what you’re thinking, Anne, cook? A full meal? Absolutely not. But hear me out. Cooking gives you the opportunity to disconnect from your phone fully and instead get lost in a cookbook and completely occupy yourself in a healthy way. Cooking is a great time to unwind for this reason; turn on some music and maybe even have a glass of wine while doing it. The best part about cooking is that it provides you instant gratification—you can make something with your hands while getting to experience the end result pretty quickly. If you need recipe ideas, I highly suggest a recipe from the Defined Dish or the Comfortable Kitchen by Alex Snodgrass. Her recipes are a great balance between complex and simple and healthy and delicious.

4. Wind down with Some Creativity

After dinner, sit down to channel some creative energy: whether it’s reading a chapter of your favorite book, writing in your journal, or even coloring. Leave the technical side of your brain behind and give yourself a chance to escape into a storyline or process how you feel.

5. Refresh for the Next Day

My final step is an important one of self-care. Let’s leave this bad day behind by cleaning up your bedroom space (just pick up the stuff off the floor in the very least!), take a relaxing shower, doing your full skincare routine, and brewing some tea. Put on a fresh pair of pajamas and turn on your comfort movie, even if just for a few minutes, before you go to bed (for me it’s Pride and Prejudice, and no, I don’t want to talk about how the Barbie movie fully called me out on that).

Bad days at your 9-5 aren’t always in your control; but your 5-9 routine to leave that bad day behind is absolutely in your control.

Bad days at your 9-5 aren’t always in your control; but your 5-9 routine to leave that bad day behind is absolutely in your control. Choosing to take care of yourself is an act of taking back your power and treating yourself with love. Everyone’s 5-step routine may look a little different, but this one always leaves me feeling better about my day, better about myself, and feeling a little more hopeful for a better tomorrow (or at least ready to take on the world again).