These days, when it feels like the whole world is imploding on a daily basis, it’s hard not to get overwhelmed.
Source: Unsplash Life’s tough, but you don’t have to let it get you down. Obviously, it’s impossible not to be affected by the things going on in your life and in the world in general, but it’s important to be able to take a deep breath, find a sense of calm, and maintain your sanity even in the face of some of the truly insane things happening all around you. Achieving that is easier said than done, of course, but doing these things should help.
1. Take things one step at a time.
When everything feels chaotic, breaking things down into smaller steps can make a world of difference. Instead of tackling everything at once, focus on the next small thing you can do. Whether it’s making a to-do list or just taking a deep breath, shifting your focus to manageable steps stops problems from feeling impossible. It’s easy to spiral when things get overwhelming, but reminding yourself to take it one step at a time keeps you grounded. Small progress still counts, and giving yourself permission to go at your own pace can help ease the pressure. Even when things feel uncertain, focusing on what’s immediately in front of you can help you regain control.
2. Let yourself feel your emotions.
Ignoring your feelings might seem like the easiest way to cope, but bottling things up only makes them harder to deal with in the long run. Acknowledging your emotions without judgment helps you process them properly. Whether you need to cry, vent, or just sit with your feelings, allowing yourself space to do so is essential. Suppressing emotions often leads to burnout, making tough times even harder to handle. Letting yourself feel doesn’t mean dwelling—it means accepting your emotions and giving yourself the care you need. When you allow yourself to process things properly, you’re less likely to feel overwhelmed by them later.
3. Limit your exposure to negativity.
Constantly consuming bad news or surrounding yourself with negativity can take a toll on your mental health. While staying informed is important, there’s a fine line between awareness and emotional exhaustion. Setting boundaries with news, social media, or even people who drain your energy can help protect your peace. Negativity has a way of amplifying stress, making tough times feel even worse. Being mindful of what you consume and who you spend time with can make a huge difference in how you feel. Curating a more positive environment—even in small ways—can help lighten the emotional load.
4. Create a simple daily routine.
When life feels uncertain, having a routine can give you a sense of stability. It doesn’t have to be rigid—just a few small habits that bring structure to your day. Whether it’s morning coffee, a short walk, or setting a bedtime, familiar routines create a feeling of normalcy. Routines can be especially helpful when everything else feels out of control. Even small rituals can provide comfort and predictability, making hard times feel a little less chaotic. The key is to keep it simple and sustainable, focusing on what genuinely makes you feel better.
5. Prioritise sleep, even when it’s hard.
When stress is high, sleep is often the first thing to suffer. But getting enough rest is crucial for managing tough times. Poor sleep only makes things feel more overwhelming, while good rest helps you think more clearly and handle stress better. Even if your mind is racing, prioritising a relaxing bedtime routine can help. Reducing screen time before bed, listening to calming music, or reading can all signal to your brain that it’s time to wind down. Quality sleep won’t fix everything, but it will give you the energy and clarity to face what’s ahead.
6. Do something that makes you laugh.
It might sound simple, but laughter genuinely helps when you’re struggling. Watching a funny show, sharing a joke with a friend, or even scrolling through more lighthearted content can change your mood. Laughter releases feel-good chemicals that help ease stress, even if just for a moment. Hard times don’t mean you have to be serious all the time. Giving yourself permission to enjoy something light-hearted can offer a much-needed break from stress. Even small moments of joy can help you regain perspective and remind you that better days exist.
7. Move your body in a way that feels good.
Exercise isn’t just for physical health — it’s a powerful mood booster too. Whether it’s a long walk, stretching, or dancing around your living room, moving your body helps release tension and boost endorphins. It doesn’t have to be intense, just something that gets you out of your head. When stress builds up, movement helps release some of that built-up energy. It’s not about pushing yourself too hard, but about doing something that genuinely feels good. Even a short burst of movement can help clear your mind and improve your mood.
8. Reach out to people who uplift you.
Isolation can make tough times feel even heavier. Even if you don’t feel like talking, reaching out to supportive friends or family can make a big difference. A simple chat, a comforting voice, or just knowing someone is there can be incredibly reassuring. When everything feels overwhelming, it’s easy to withdraw, but staying connected helps you feel less alone. Whether through a quick message or a long conversation, leaning on the right people can provide comfort and perspective. You don’t have to go through tough times alone.
9. Practise gratitude, even in small ways.
Finding things to be grateful for doesn’t mean ignoring struggles; it’s about flipping focus to what’s still good. Even in the toughest times, there are usually small things worth appreciating. A warm drink, a kind message, or even just getting through another day can be worth acknowledging. Practising gratitude helps reframe your mindset, making challenges feel a little less consuming. Writing down one or two things each day can serve as a reminder that there’s still some light, even in the dark. It’s not about forced positivity, butt about recognising what’s still good.
10. Give yourself permission to rest.
Pushing through constantly isn’t sustainable. Tough times can be exhausting, and rest is essential. Whether it’s taking a break, saying no to extra stress, or just letting yourself slow down, rest is productive in its own way. Guilt often sneaks in when resting, but reminding yourself that rest isn’t a luxury — it’s a necessity — can help. Your body and mind need time to recharge, especially when things are tough. Prioritising rest means you’ll have more energy to deal with what’s ahead.
11. Express yourself creatively.
Creativity can be a great outlet during tough times. Writing, drawing, music, or any creative activity helps you process emotions in a different way. It’s not about being good at it, it’s about expressing yourself freely. When words aren’t enough, creative outlets can help release what’s inside. Even something as simple as doodling or journaling can offer relief. The process itself, rather than the result, is what makes it valuable.
12. Get fresh air whenever you can.
Spending time outside, even briefly, can make a big difference in how you feel. Whether it’s a walk in the park or just standing by an open window, fresh air and nature help reset your mind. Being cooped up for too long can add to feelings of stress and restlessness. A change of scenery, even for a few minutes, helps break up negative thought patterns. Fresh air and natural light can be surprisingly powerful mood boosters.
13. Let go of what you can’t control.
Holding onto things outside your control only adds to stress. Accepting that some things are beyond your influence can bring a sense of relief. Instead of focusing on what you can’t change, bring your attention to what you can. Letting go doesn’t mean giving up; it means choosing where to direct your energy. Focusing on small, manageable actions rather than what’s out of reach can help you regain a sense of stability. Accepting uncertainty is hard, but it also brings peace.
14. Remind yourself that this won’t last forever.
When things feel unbearable, it helps to remember that nothing stays the same forever. Tough times may feel endless, but they do pass. Even if you can’t see the way out yet, change is inevitable. Holding onto the knowledge that things will inevitably change can help you get through the hardest moments. You don’t need to have all the answers — just trust that you won’t feel like this forever. Even the toughest times eventually make way for better days.
