We all go through times when we just don’t feel okay, and that’s normal. Life gets heavy, and coping can feel impossible. While there’s no magic solution, there are some practical ways to help yourself when you’re struggling. Here are 15 tips that can make those hard moments a bit more manageable and remind you that it’s okay to take things one step at a time.
1. Let Yourself Feel What You’re Feeling
Sometimes we’re so used to putting on a brave face that we forget it’s okay to not be okay. Trying to bury your emotions only makes them come back louder. Give yourself the space to feel sad, frustrated, or whatever else is bubbling up underneath.
2. Reach Out to Someone You Trust
It’s tempting to shut yourself off to the world when you’re not feeling great, but reaching out to someone can make things better. Talking to a friend, family member, or therapist can help lighten the emotional weight. You don’t need to have your thoughts sorted out perfectly—just saying, “I’m having a rough time,” can bring a little relief and help you feel less alone.
3. Move Your Body, Even Just a Little
Exercise might feel like the last thing you want to do right now, but you’d be surprised at how even a small movement can shift your mood. You don’t need to run a marathon, a short walk, some stretching, or even dancing in your living room can help. Moving your body releases endorphins that can lift your spirits, even if just a bit, and make things feel more manageable.
4. Step Away from the Screens
Mindlessly scrolling social media or watching endless shows can seem like an escape, but all this does is just leave you feeling worse. Taking a break from your screens gives your brain a breather and lets you reconnect with yourself. Even just an hour away from the noise can help lower stress and give your mind the space it needs to reset.
5. Focus on Your Breathing
It sounds so simple, but slowing down and paying attention to your breath can do wonders. When you’re feeling overwhelmed, try this: breathe in slowly for four counts, hold for four, and exhale for four. It’s a really simple technique that calms your nervous system and can bring you back from the edge of panic. It’s a small practice that can make a big difference.
6. Write Down What’s on Your Mind
When your thoughts are spinning out of control, writing them down can help untangle the mess. You don’t need to be a writer or even make sense of what you’re jotting down. Just let your feelings flow onto the page. Getting your thoughts out of your head and onto paper can make them feel a whole lot less overwhelming and bring a little clarity.
7. Set Tiny, Achievable Goals
When you’re struggling, even the simplest tasks can feel like climbing Mount Everest. Instead of trying to do everything, set small, realistic goals for yourself. Maybe it’s making your bed, taking a shower, or sending that one email. These little wins can build momentum and remind you that you’re still capable, even when things are falling apart. It’s about taking baby steps and being kind to yourself along the way.
8. Stay Hydrated
It’s easy to forget the basics when you’re not feeling your best, but staying hydrated is essential. Dehydration can make you feel even more sluggish and cranky, so keeping a water bottle nearby and sipping throughout the day can help. It won’t solve everything, but your body and mind will thank you for that little bit of care.
9. Change Up Your Environment
When you’re feeling stuck, sometimes a change of scenery can help. Step outside for some fresh air, move to a different room or sit in a quiet spot at the park. Even a small shift in your surroundings can refresh your perspective and make you feel a little more grounded. It’s surprising how much a new view can change your headspace.
10. Give Yourself Permission to Rest
We live in a world that tells us to push through no matter what, but rest is just as important as action. Allow yourself to cancel plans, take a nap, or say no to things that drain you. Resting isn’t being lazy, it’s giving your body and mind the chance to heal. Listen to what you need, and don’t feel guilty for taking it.
11. Let Music Be Your Companion
Music has a way of reaching into your heart and saying what you can’t. Make a playlist that suits your mood—whether you need something calming, uplifting, or that lets you scream out your feelings. Letting music be part of your day can pull you out of your thoughts and into the moment, reminding you that you’re not alone in how you feel.
12. Stop the “Shoulds”
When you’re down, the last thing you need is the voice in your head saying, “I should be doing this” or “I should feel better.” Those thoughts only pile on guilt and make you feel worse. Try swapping “should” for “it’s okay to.” For example, “I should go out” becomes “it’s okay to stay in and rest.” Be gentle with yourself and drop the pressure.
13. Take a Warm Shower or Bath
It might sound too simple, but a warm shower or bath can be like hitting the reset button on your body and mind. The heat helps your muscles relax, and the act of caring for yourself can feel grounding. Even if it’s just 15 minutes, that time to decompress and let the water wash over you can create a small, much-needed moment of peace.
14. Find Small Moments of Gratitude
When everything feels hard, looking for gratitude can seem impossible. But it doesn’t have to be big—start with something small, like a hot cup of coffee or the way sunlight hits your window. It might feel silly, but taking notice of the tiny, positive things around you can help shift your perspective, even if just a little. It’s not about pretending everything is fine; it’s about finding tiny glimmers of good in the middle of tough times.
This content was created by a real person with the assistance of AI.
