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Bad days are an inevitable part of the human experience and you should feel confident in knowing how you take care of yourself after one.
Journal (I highly recommend downloading the journal to end the day with for this specific ritual)
Comfortable place to lay down
Start with feeling.
This is your pity party where you validate your feelings. Put on a song that matches how you feel and let the feelings be there. Cry, scream, etc.
Grab your journal to end the day with and use the "transmuting page" or copy the prayer offered there on the top of your own journal page.
Write it all out. Write out all the feelings, all the negativity, all the bad things that happened that day. This energy does not need to live inside you and once it's on paper it no longer FULLY lives within you. Write knowing that you aren't "manifesting" more negativity, trust that the transmutation prayer is doing it's job.
Once you are done writing, stand up and shake it out. Literally. Shake your body, move the energy through.
Alexa, play "Shake It Off" by Taylor Swift.
Meet yourself where you're at.
This part of the ritual is where you can meet yourself where you are at. If the day wasn't just bad, it was traumatizing, I would recommend moving straight into the compassion portion of this ritual. You can go through the processing steps at another time. If you do feel like processing what happened during the day and why it happened, I recommend starting with the processing and then moving into the compassion part.
Grab your journal to end the day with, an oracle/tarot card deck if you have one, and go to the processing pages. Follow the prompts provided to help you break down the day and gain a clearer understanding of your responses to the day. Draw a card for each prompt and note why this card came up for that specific prompt.
If you only have the time/emotional space for one processing question, grab your deck and ask your spirit team this question: "What did I need to learn today?"
Now that you have honored your emotions, processed what was necessary to, it is time to fill yourself up with compassion.
We are going to start with a vagus nerve reset. If you already have a favorite way to do this, feel free to do so. I recommend using this technique:
1. Lay on your back looking up.
2. Keeping your face looking up, move your eyes to the right and hold them here for 30-45 seconds. You can either set a timer or wait until you feel your body want to sigh, take a deep breath, yawn, etc. This gaze should be gentle and shouldn't feel like you are straining your eyes to do so.
3. Repeat the process above, this time moving your gaze to the left.
4. Bring your eyes back to center, take a few blinks and deep breaths.
You can watch a video of this exercise: here.
After completing the vagus nerve reset exercise, stretch your body as long as it can get. Wrap your arms around your body and embrace yourself in a big hug. Hold this hug for a minimum of 30 seconds. The harder the day, the longer the hug.
Surrender the day.
Repeat this prayer out loud or silently to yourself:
[Insert preferred term for a higher power here],
I am offering the heaviness of the day to you. You know better what to do with this than I do and if there is something I am meant to do with it, please clearly guide me. Let me rest and take care of myself tonight so that I may show up as my fullest self tomorrow. Help me to let today be today and tomorrow be tomorrow.
Thank you. I love you.
And so it is.
Take what you need.
Dance. Watch Netflix. Take a warm shower. Color. Call a friend. Do something loving and light to wrap up your bad day ritual.
Chelsie Skowyra, MA, MFT is a former mental health therapist transformed into spiritual mentor after her own spiritual awakening. She provides support and healing to others by bridging the gap between spirituality and psychology. Rituals are one of her favorite ways to embody that sacred intersection of spirit with psych and she is so happy to share some of her favorites here with you.