Bad Day Support Kit (12-Pages | Therapist Approved)

THIS IS A 12-PAGE BAD DAY SUPPORT KIT

Inside, You’ll Find:

1.Identify your expectations

“I need to fix all the problems today. It's a matter of my entire career/life. I'll be 

frustrated by the end of the day if I don't get my act together.”

“If I don't submit this file within two hours, then I'm going to be miserable.”

“If only I write that before this week, I'll be happy.”

“If I continue avoiding difficult tasks, then I'm going to be upset with myself.”

(Contains 4 insightful prompts)

2.Identifying what went wrong on a bad day.

You may avoid people and situations because you can’t be 

bothered facing them, prefer taking a leave from work, or dwell on negative thoughts 

while staring at your computer screen. Making observations on these strategies 

encourages you to rethink the way you cope with bad days. It pushes you to keep or take 

action towards the direction that can help turn things around.

What (negative thoughts) have you been running in your head, relevant to a difficult 

situation? 

Eg., "I am..... " "Other people are.... " "The world is.... "

What outcome might you expect if you continue to believe in these negative thoughts or

pursue behaviors related to this difficult situation? (Contains 8 insightful prompts)

3.Creating an action plan on your bad day

When [insert a difficult situation that would usually be present], but you managed to

prevent that from happening, what did you do differently? 

You’ll receive 5 insightful prompts + 3 illustrative exercises

4.Reframe life’s inconveniences as opportunity.

What opportunity is this situation offering you in terms of building new skills/behaviors/

options/values?

Consider how it has closed all the doors for you. 

“I have no idea where this is going.”

“I'm scared of what the future holds.”

“I'm not sure if I'll ever get promoted.”

“I'm tired of trying each time”

(4 in-depth prompts inside)

5.Counting your past successes.

Life is about believing that it's just one bad day and that doesn't define what tomorrow or next 

week will look like. Reframing your negative thoughts this way can ease the pressure to 

solve all your problems in just one day. 

List 10 things that turned out in your favor, telling as if the universe is on your side. (4+ guiding prompts)

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Download a Bad Day Support Kit and give yourself the kindness you so freely give to others. You deserve it.

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