Bad Mental Health Days: How to Survive Without Giving Up Entirely

 Dear Diary, Today Was a Dumpster Fire and I Am Simply Trying to Exist

You know those days where your brain wakes up and immediately chooses violence?

Yeah. Me too.

One moment, you’re fine—doing regular human things like brushing your teeth and considering whether to make coffee or just mainline caffeine straight into your veins. And then suddenly, out of nowhere, your brain whispers, “What if… we simply didn’t function today?”

And just like that, welcome to a bad mental health day.

Now, if you’re anything like me, your first instinct on days like these is to:

• Consider disappearing into the void (but in, like, a dramatic yet aesthetic way).
• Lie in bed, scrolling aimlessly, ignoring responsibilities.
• Cry for absolutely no reason and yet every reason all at once.
• Stare at the ceiling contemplating every life choice since birth.

But here’s the thing: I’ve survived 100% of my bad mental health days so far. And if you’re reading this, so have you. So, clearly, we’re onto something.

So, from one mentally unstable but determined-to-thrive individual to another, here’s how to survive a bad mental health day without giving up entirely.

Step 1: Lower the Bar (No, Even Lower. Nope, Lower.)

Listen, this is not the day to attempt to be a productivity machine.

I do not care if your to-do list is longer than a CVS receipt. Your only job today is to survive.

So, if all you manage to do today is:
✅ Drink some water
✅ Eat a snack that is at least one step above “completely nutritionally void”
✅ Blink occasionally to prove you are still among the living

Congratulations. That is enough.

(And if anyone tells you otherwise, I grant you full permission to ignore them with the strength of a thousand uninterested cats.)

Step 2: Create a "Bare Minimum" Survival Kit

Since bad mental health days are as inevitable as regret after online shopping at 2 AM, I like to keep a survival kit ready for when they hit.

What Goes in a Mental Health Survival Kit?

❤ The “I Don’t Have the Energy for a Meal” Snack (something easy, like a protein bar, crackers, or whatever is currently residing in your kitchen that requires zero effort).
❤Your Comfort Playlist (curate a mix of music that makes your soul feel slightly less like a dumpster fire).
❤A Cozy Blanket & Your Emotional Support Hoodie™ (self-explanatory).
❤A Low-Energy Activity (like a favorite comfort show, audiobook, or scrolling dog videos for an hour and calling it self-care).
❤A Pre-Written Note to Yourself that says: “Hey, future me. I know everything feels like garbage right now, but trust me—you’ve gotten through worse. You are stronger than your brain wants you to believe.”

Keep this kit easily accessible for when your brain decides to betray you.

Step 3: Move… But Only If You Want To (No Pressure, Babe)

I am not about to tell you to go run a 5K because, let’s be honest, I am not that person. But movement does help in some weird, scientifically proven way.

Some options that don’t require leaving your house or putting on real pants:
🏋️‍♀️ Stretch for 30 seconds and pretend that counts as exercise (it does).
🐈 Follow your pet around like their unpaid assistant.
🛏️ Wiggle your feet under the covers and say, “There. I moved.”

Small movements count. Tiny efforts matter. Your future self will appreciate any attempt to shake off the emotional paralysis.

Step 4: Talk to Someone (Yes, Even If You Feel Like a Burden—Because You’re Not)

I know, I know. When your brain is spiraling, talking to people feels like the last thing you want to do.

But hear me out: You are not meant to do this alone.

Even if all you do is text your best friend something vague like,
📝 “Hey, just FYI, my brain is being a jerk today.”

Or, if you prefer dramatic flair:
📝 “Dearest friend, I regret to inform you that my mental stability has left the chat.”

You don’t have to go through this alone. Let someone remind you that you are loved, even when your brain is telling you otherwise.

Step 5: Do One Tiny Thing That Makes You Feel 1% Better

I am not asking you to become a beacon of positivity. Just one small thing.

💡 Take a shower and pretend the water is washing away all your stress (bonus points for a dramatic “main character” sigh).
💡 Change into fresh clothes (even if it’s just new pajamas).
💡 Light a candle, because something about a tiny flame makes life feel slightly fancier.
💡 Watch a funny video and let yourself laugh, even if it feels forced.

Little moments of kindness toward yourself add up.

Step 6: Remember That This Feeling Is Temporary

I know it doesn’t feel like it right now.

I know bad mental health days can feel like they will last forever—like you’re stuck in a never-ending loop of exhaustion, sadness, and existential dread.

But listen to me: This is temporary.

I promise.

I don’t care what your brain is telling you right now—you will not feel like this forever.

And until it passes, until the weight lifts just a little bit… just focus on surviving.

Because you always make it through. Even when you think you won’t.

You Are Stronger Than You Think

Bad mental health days are brutal. They lie to you. They make you feel like you are failing, like you will never feel good again.

But they are wrong. You are not failing. You are surviving.

And some days, that’s all you need to do.

So if all you did today was breathe, I am proud of you. If all you managed was scrolling through this post, that is enough. If all you did was get through the day in whatever way you could, you are winning.

You are stronger than your worst days. You are still here. And that is everything.

Let’s Talk!

💬 What’s your go-to comfort activity on a bad mental health day?
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