Last week I woke up on Friday feeling like total crap. I wasn’t sick, I was just totally drained. It had been a big week, and maybe the weather had an effect (cold and dreary for daaaaaays, anyone?). Because I wasn’t sick sick I didn’t really want to miss work (plus I’ve got a whole lot going on at the moment, and who really wants to let that build up). So I dragged myself into the shower and got going, hoping to shake it off.

Didn’t work. Urgh. But, taking a leaf out of Smaggle’s book I did a few little things to make the day as easy as possible for myself. Here are some of my tips to get through a zombie day (as in you feel like a zombie. For advice on the zombie apocalypse, I’m not your girl).

Be gentle on yourself.

Take it as easy as you can while still meeting your responsibilities. Don’t put too much pressure on yourself and take as many shortcuts as you reasonably can. For me, it was hairwash day but that just wasn’t happening (plus I’d slept in, oops). Dry shampoo, top knot, and we’re away. Assess your day and figure out which tasks can wait – then plod through the easier ones, if you can. If there’s some big stuff you just can’t avoid, take your time and move through it as best you can. Today is not the day to ninja-kick 43 goals. It’s just not going to happen.

Take your breaks.

I don’t know about you, but I tend to spend a lot of my breaks at my desk. I know, I know, but I also know I’m not the only one doing this! On Friday, I made a conscious decision to not do that. I bought my morning coffee that day from the cafe next door. It was a little treat, plus it made me leave my desk, stretch my legs, and get some fresh air.

I also grabbed a magazine and took myself out for lunch (including spending a ridiculous amount of time just watching the swirl as I stirred my coffee…). I kept my phone away, read a couple of interesting articles and enjoyed my lunch. On the way back to the office I soaked up the sun and took a few deep breaths. Even that small moment (sun + fresh air) made a huge difference.

Tell people how you feel.

I think this one has to be handled carefully – nobody wants to be that guy who rocks into the office complaining, every. single. day. But if you mention to a couple of close colleagues that you’re flagging a bit that day it can make things easier: they will (hopefully) be gentle with you and give you a bit of space. Now, your workplace or workload might mean that it makes no difference – everyone’s got stuff to do and you just have to suck it up. But it’s not going to hurt. And as I talk about here, if you don’t mention it, people won’t know that you might need a hand.

Go to your happy place.

Physically, if you can – take a few minutes to sit in the sun in the park, or make a cup of tea and spend 10 minutes on a crossword. If you can’t actually get to your favourite space, just teleport there for a few minutes. For me, music really affects my mood so I like to have a mental dance party to my favourite playlist. Maybe you can spend a few minutes planning your next holiday, or watch the video of when you went skydiving. Pick something that makes you feel light, energised and happy and find a way to immerse yourself in it, even for just a little while.

Surround yourself with mood-boosting images.

Extending the above point, create a mini happy place at your workspace, by putting photos on your desk or the walls, or as your computer’s desktop or screensaver. I have a whole wall covered with photos of my niece (and one of me and my fella). Some of those photos have been there for over a year but they still make me smile.

Plan a treat.

Give yourself something to look forward to. As I stepped out my front door on Friday morning, I knew I was taking myself out for lunch. Maybe for you it can be a hot bath and a glass of wine at the end of your day, or a yummy dessert while you watch your favourite TV show. It doesn’t have to be a major production, just a little something to get you through.

Change your face to change your mood.

Seriously, this is a thing! Studies have found that making particular facial expressions can elicit the corresponding emotional response. Try it – smile. I’m not saying you need to look like this, just try to be a little less frowny. I’ve also noticed that when I feel sick or tired or crappy I tend to slouch, look down and furrow my brow just a little. If I catch myself and instead stand up straight and relax my face, it helps me to feel better. So be aware of your facial expression and your body and make little tweaks in a happier direction.

Remember, this was just one day. If you have lots of days where everything feels overwhelmingly hard it’s time to seek advice from your GP or you can phone Lifeline on 13 11 14.

What are your tips for getting through a shitty day? Share in the comments below!