Life can throw us into moments when it feels like everything is slipping through our fingers. During these times, when challenges pile up and emotions run high, it’s easy to feel overwhelmed and down. If you’re feeling like this right now, know that you’re not alone, and there are ways to find stability, hope, and energy to move forward. Don’t let those bad times transform into chronic stress because stress can ruin your health.
What to Do When Everything Goes Out of Hand
Here are some practical, uplifting tips to help you navigate those heavy moments and rediscover a positive path.
Acknowledge how you’re feeling (and know it’s okay)
It’s normal to feel down, overwhelmed, or even defeated when things feel out of control. Emotions are a natural response to what’s happening around us, and acknowledging them is the first step toward healing.
- Name Your Emotions: Identifying specific feelings – whether it’s sadness, frustration, anxiety, or anger – can help you understand what’s truly bothering you.
- Self-Compassion: Speak to yourself as you would to a friend. Give yourself the grace to feel what you’re feeling without judging yourself. Remind yourself that struggling is human and doesn’t define your worth.
Break the cycle of overwhelm by taking small steps
When life feels overwhelming, it’s easy to look at the big picture and feel like there’s no way forward. Instead, focus on taking one small step at a time.
- Set mini goals: Break tasks or challenges into small, manageable parts. For example, if you’re struggling with work or a personal project, set a 10- or 15-minute timer and focus on just starting. Often, beginning is the hardest part, and smaller goals can make the larger task less intimidating.
- Prioritize basic needs: In times of high stress, the basics can be the first things we neglect. Make it a goal to drink enough water, eat nourishing food, and rest as much as you can. These simple steps can help you feel more grounded and energized.
Practice gratitude to shift perspective
Gratitude can help us move our focus from what’s wrong to what’s right, even when things seem bleak.
- Write down three things: Each day, write down three things you’re grateful for. They don’t have to be big – small things like a warm cup of coffee, a message from a friend, or even a comfy chair can shift your focus.
- Express gratitude to others: Acknowledging others can create a cycle of positivity. Send a quick message or call someone who has been supportive. This can remind you of the people who are there for you and give you a sense of connection and support.
Focus on the present moment with mindfulness
Mindfulness involves focusing on the present moment rather than worrying about the past or future, which can be especially helpful when things feel out of control.
- Take deep breaths: Breathing exercises help ground you. Try inhaling deeply for four counts, holding for four, and exhaling for four. This can calm your nervous system and refocus your mind.
- Engage your senses: Notice what you can see, hear, touch, taste, and smell around you. By tuning into your senses, you shift your focus away from negative thoughts and back to the present.
Reach out for support
One of the most powerful things we can do when we’re feeling low is to connect with others. Sharing what’s going on can provide comfort, guidance, and perspective.
- Talk to a friend or family member: Don’t hesitate to share how you’re feeling with someone you trust. Sometimes, simply expressing what’s going on can lift a burden, and loved ones can offer insights or support that may help.
- Consider professional help: If things feel too heavy to handle alone, reaching out to a therapist or counselor can be immensely helpful. Professionals are trained to provide coping strategies and support tailored to your situation.
Allow yourself to rest
Resting doesn’t just mean sleeping; it’s about giving yourself permission to step back and recharge when needed.
- Take a mental health day: If possible, take a day off from work or responsibilities to focus on your well-being. Use this day to rest, indulge in things you enjoy, and engage in self-care.
- Unplug from devices: Sometimes, information overload can add to our stress. Consider setting aside time to disconnect from your phone or computer and enjoy some quiet moments.
Create small moments of joy
When everything feels overwhelming, small joys can act as moments of relief and remind us that happiness can be found in simple things.
- Rediscover old hobbies: Engage in a hobby you love, whether it’s drawing, gardening, cooking, or reading. Spending time doing something you enjoy can be therapeutic and allow you to tap into a positive space.
- Spend time outdoors: Nature has a calming effect. Go for a walk in the park, sit under a tree, or simply watch the clouds. Fresh air and natural surroundings have been shown to reduce stress and improve mood.
Reframe negative thoughts
When we’re down, our mind can lean toward the negative, focusing on worst-case scenarios or self-criticism. Challenging these thoughts and reframing them can help create a more balanced outlook.
- Challenge your inner critic: When negative thoughts arise, question them. Ask yourself if they’re based on facts or simply assumptions. Then, try to counter them with more supportive, realistic thoughts.
- Practice positive affirmations: Replace self-criticism with affirmations that reinforce self-worth. Remind yourself of your strengths, accomplishments, and the resilience you’ve shown in past challenges.
Remind yourself of past successes
When life feels out of hand, it’s easy to forget how much you’ve overcome before. Reflecting on past victories, however small, can remind you of your ability to overcome challenges.
- Make a list of your strengths: Write down times when you faced difficulties and pulled through. Remembering these moments can boost your confidence and help you believe in your ability to overcome current struggles.
- Celebrate small wins: Acknowledge and reward yourself for even the smallest victories. Completing a task, reaching out for help, or even practicing self-care can all be achievements worth celebrating.
Focus on what you can control
When things seem to spiral out of control, focus on what you can control, even if it’s something small. It could be your attitude, daily habits, or how you respond to stress.
- Create a routine: Having a routine can offer a sense of structure and control, even in chaotic times. Start with a simple morning ritual – making a cup of tea or journaling – before diving into the day.
- Practice acceptance: Some things are out of our hands, and that’s okay. Try to accept what you can’t change and focus your energy on what you can influence.
Move forward with resilience and hope
When life seems overwhelming, taking one step at a time can make all the difference. Remember that you’re not alone in feeling down, and many have faced similar struggles. By embracing small steps, reaching out for support, practicing self-care, and focusing on the positives, you can regain a sense of control and optimism. Tough times don’t last forever, and these practical tips can help you rediscover hope, resilience, and joy, one moment at a time.
