Even if you’re naturally peppy and positive, everyone has bad days. It’s sometimes easy to blame it on your surroundings – maybe you had a run-in with a coworker, or your computer system is down. Maybe your kid just wouldn’t listen that morning, or your car wouldn’t start. Maybe the whole world seems out to get you.

But it doesn’t have to be that way. Bad days are often cooked up in our own brains and can be controlled by us. The mind is a powerful thing!

Let’s look at five ways to turn a bad day around.

1. Figure It Out

Before you start rampaging around the office, take an inventory. What caused my foul mood? Why am I feeling this way? Am I angry, anxious or scared? Once you identify the trigger and your true emotions, give them some attention. Deal with the issue at the source if possible. Even if it’s something you can’t change, just figuring out why you feel this way can help you shake the funk.

2. Voice Inside Your Head

The way we speak to ourselves is powerful. If your brain is constantly focusing on the negative, it will seep into everything you do and worsen your mood. We sometimes fall into the trap of thinking things like, “His incompetence means I have to do his work and I don’t even get the credit” or “My boss is stupid. She just doesn’t get it.” Often, these people aren’t even the problem!

If negative thoughts or emotions enter your head, try to flip them around. For example, “He seems to have a hard time with this project. I’m glad I have the expertise to help him. This will be a big win for the company if we can get things wrapped up.”

3. Gratitude

Practicing gratitude can take many forms … heck, we could write an entire article on just that! Practicing gratitude could mean a short journal entry, or a post on Facebook recognizing something great in life. It could be a call to your mom, or 30 seconds of quiet thought. No matter which way you choose to do it, these gratitude time outs can help you refocus on all the good things you have going on.

4. Release Some Happy Chemicals

Scientifically, certain activities can force us out of a bad mood by releasing feel-good endorphins in our brain. Hint: it doesn’t involve a bottle of wine. Exercising is actually one of the best ways to clear our mind, improve our sleep and keep our body in optimal form. If you’re not the kind of person to grind it out in the gym, simply getting some sun and taking a walk can make all the difference.

5. Pay it Forward

Just because you’re having a bad day doesn’t mean you can’t make someone else’s better. Consider paying it forward by picking up the tab for the person behind you in the drive thru or dropping off a donation to the local food bank. Small gestures to improve the lives of others can improve your life as well. It’s almost always guaranteed to put a smile on your face.

Bad days will always happen; it’s impossible to eliminate them completely. Our responses and reactions do give us some control on how things play out. So next time you find yourself in a funk, try implementing the steps above to see if it changes the outcome of your day.

And remember, bad days give us a better appreciation for the good ones. Perhaps that is reason enough to embrace them.