Bad days happen to everyone — the spilled coffee, the rude driver, the overwhelming to-do list, the kid meltdown, or the spiraling thoughts that won’t quit. But a bad day doesn’t have to turn into a bad week or a bad season. In this episode, Andrew and Cat break down exactly what’s happening in your body and mind during a tough day and share practical, science-backed steps to interrupt the spiral and truly reset.
This is your guide to calming your nervous system, grounding in the present, and giving yourself the compassion you actually need.
Key Topics Covered
- Why your brain goes into “fight, flight, or freeze” during a bad day
- How overstimulation + emotional flooding make everything feel worse
- The Window of Tolerance and why you pop out of it
- Why powering through backfires
- What not to do after a bad day
- Simple grounding techniques that work in minutes
- How to shift your environment and regulate your nervous system
- How to stop the negative momentum before it becomes a bad week
Actionable Steps to Reset
1. Acknowledge You’re Having a Bad Day
Normalize it: “This is a bad day. It’s temporary.”
Awareness interrupts the mental tumble.
2. Ground Yourself in Your Body
When your mind spins, your body’s in survival mode. Try:
- Box breathing (4–4–4–4)
- Double inhale + long exhale
- Rubbing your arms
- Feet planted firmly on the ground
- Repeating: “I am safe right now.”
3. Move the Stuck Energy Out
Bad days create physical tension. Release it with:
- A fast walk
- Gentle stretching
- Shaking out your limbs
- A moment of dancing
- Stomping your feet (great for kids and adults)
Movement shifts your physiology faster than thoughts ever will.
4. Change Your Environment
Your nervous system needs a scene shift:
- Step outside for fresh air and sunlight
- Splash cold water on your face
- Take a warm shower (Cat’s dad’s universal cure!)
A new environment interrupts the emotional loop.
5. Regulate & Co-Regulate
Once calmer, try:
- Tea or cool water
- A short nap
- A self-hug or safe, comforting touch
- Journaling what triggered you
- Asking for a hug from someone you trust
6. Drop the Story
Your brain wants to replay the bad moment a hundred times.
Interrupt it with: “I don’t need to carry this anymore.”
What Not to Do After a Bad Day
- Don’t force positivity (“I’m fine” makes it worse)
- Don’t ruminate — replaying it keeps the stress alive
- Don’t doom scroll
- Don’t isolate yourself
- Don’t make major decisions
- Don’t self-criticize
Treat yourself how you’d treat someone you love — gently.
Quotes from the Episode
“A bad day isn’t a bad life — unless you carry it into tomorrow.”
“Your body needs to reset before your mind can.”
“Treat yourself the way you’d treat a child you adore on a hard day.”
Cat’s Aha Moments
- Realizing she was dysregulated without noticing it — and how helpful it is when someone gently mirrors that back.
- The reminder that pushing through only leads to overwhelm, overreacting, and unnecessary conflict.
Andrew’s Aha Moments
- Understanding the hyperarousal
