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Perhaps you spilled coffee all over your customers or your boss told you that you have to work weekends for a while.  When times on the job get rough, use your breaks to get away for a bit.   Instead of having lunch in the office, go off site. Take a walk around the block when you have five or ten minutes to yourself. When life gets overwhelming, don't keep your feelings inside.  Take a notepad and write down all the issues you're having. Getting it out can help you process the problem and figure out what steps to take to fix it.  For instance, you might write down that your coworker got an attitude with you as soon as you came to the office.  You might add that you had to work outdoors and it rained all day. Journaling your problems is even more effective if you look back on it later when you are less stressed and try to come up with possible solutions. Identify someone, whether a family member or a friend, and call them up to vent. Get advice if you'd like or just use this time to express your frustrations. You might call up your spouse and say “Hey honey, do you have a minute?  I wanna talk about something that bothered me at work and I want to see what you think about it.” Music is a temporary distraction from the negativity that might surround you.  If you have your own office, shut the door and listen to a few songs to lift your mood. If you don't have your own space, use headphones. If you can't listen to music at work, take a restroom break and listen to a song. Instead of continuing to be down in the dumps, find a way to smile. Funny YouTube videos can be a great distraction to a bad work day.  Revisit some of your old favorite videos or look for funny memes. Try to limit your time watching videos to ten minutes or less. Though laughter can be helpful, sometimes you just need a good cry.  When you feel the tears coming, step away as quickly as you can to the nearest restroom. Take a few moments to cry and then pull yourself together.  Blow your nose and splash your face with cool water to get rid of your puffy eyes and red face. If you're able, you might consider going to your car for a small break. Perhaps your boss was not pleased with your latest project or you received a less than stellar end of year review.  Rather than sulking, identify some quick tasks that you can complete. This will boost your confidence and get you motivated to continue working despite the bad news. You might do something like respond to emails, clean your desk, or check your voicemails. Build some momentum with these tasks to help yourself continue throughout the day.
Use your break to get away from the office. Jot down your problems. Vent to someone you trust. Listen to music to boost your mood. Watch funny videos to make you laugh. Cry when you need to. Complete easy tasks to get back on track.