Everyone has a rough day now and then. Whether it’s due to work, school, or personal reasons, some days can be harder than others. However, there are steps you can take to make even the toughest day more manageable.

Here are some tips from scientists on how to overcome a hard day:.

1. Start Your Day with a Smile

Believe it or not, starting your day with a smile can positively impact your mood and energy for the day ahead. According to a study by the University of Kansas, smiling can reduce stress and improve your overall mood.

So, even if you don’t feel like it, start your day with a smile and see how it affects your mindset!.

2. Make a To-Do List

When you have a lot on your plate, it’s easy to feel overwhelmed and unsure of where to even start. Making a to-do list can help you prioritize your tasks and give you a clear plan for the day.

According to a study by Florida State University, making a to-do list can reduce stress, improve productivity, and help you sleep better at night.

3. Take a Walk or Exercise

Physical activity can boost endorphins, reduce stress, and improve your mood. Even a short walk outside can do wonders for your mental health.

According to the American Heart Association, just 30 minutes of physical activity a day can improve your overall health and reduce your risk of heart disease and stroke.

4. Take Breaks Throughout the Day

It’s essential to take breaks throughout the day, especially when you’re feeling overwhelmed. According to research by the National Institutes of Health, taking breaks can improve productivity, creativity, and overall job satisfaction.

So, take a few minutes throughout the day to stretch, meditate, or chat with a colleague.

5. Practice Mindfulness

When our minds are racing and we’re feeling stressed, it can be challenging to slow down and be present in the moment. However, practicing mindfulness can help calm our minds and reduce anxiety.

According to research by the University of California, Davis, practicing mindfulness can improve focus, reduce stress, and increase overall well-being.

6. Stay Hydrated and Nourished

When you’re busy and stressed, it’s easy to forget to stay hydrated and nourished. However, proper hydration and nutrition are crucial for energy, focus, and overall well-being.

According to research by the Centers for Disease Control and Prevention, staying hydrated can improve cognitive performance, while proper nutrition can reduce the risk of chronic disease.

7. Connect with Friends and Family

When we’re feeling stressed, it’s easy to isolate ourselves and shut out the world. However, connecting with friends and family can provide much-needed social support and improve our mood.

According to research by the Mayo Clinic, social support can reduce stress, improve resilience, and even increase longevity.

8. Get Restful Sleep

Getting a good night’s sleep is essential for physical and mental well-being. According to research by Harvard Medical School, sleep deprivation can impact cognitive performance, mood, and overall health.

To improve your sleep, try to create a calming bedtime routine, avoid screen time before bed, and get at least seven to eight hours of sleep each night.

9. Set Realistic Expectations

It’s easy to get caught up in the hustle and bustle of daily life and set unrealistic expectations for ourselves. However, setting more achievable goals can reduce stress and improve our overall sense of accomplishment.

According to research by the University of California, San Diego, setting realistic expectations can improve well-being, reduce burnout, and increase motivation.

10. Practice Gratitude

When we’re feeling stressed or overwhelmed, it can be easy to focus on what’s going wrong in our lives. However, practicing gratitude can help shift our perspective and improve our overall sense of well-being.

According to research by the University of California, Berkeley, practicing gratitude can improve mood, reduce stress, and even improve physical health.