Have you ever felt like life’s ruthless challenges have pushed you to the brink? You thought life couldn’t push you any harder, and then it does, and you’ve officially reached rock bottom. But here’s the thing – rock bottom is often just the solid foundation you need to bounce back.
When you think your life can’t get any worse, it’s the perfect time to stop, re-evaluate, and find your way back up. It’s easier said than done, but there’s nowhere else to go but up. Let’s explore 12 simple yet powerful ways to persevere through tough times and emerge stronger.
1. Perspective Power
How we see our challenges affects how we feel. According to mindfulness experts, treating yourself like a friend and changing your thoughts can make a difference. Instead of thinking problems are forever, remind yourself they’re temporary and that you control your future.
You’ve overcome tough times before and will get through this, too. Remember, “it’s just a phase.”
2. Embracing Emotions
In challenging times, it is suggested to acknowledge and allow yourself to feel, as ignoring emotions can lead to unforeseen consequences for your mental health (pent-up emotions are never good). Giving space for sadness and frustration is crucial for long-term coping, emphasizing the importance of allowing oneself to grieve or process difficult situations.
3. Practicing Positive Projection
Positive projection is a meditative coping strategy during tough times. You can spend at least 5 minutes daily focusing on the outcomes you wish to see. The more focused the meditation, the more specific and impactful the accomplishments become, contributing to a more positive life perspective.
4. Letting Go of the Need for Control
Releasing control in tough situations can often be less damaging than sticking to excessive command, say experts. Recognizing the limits of control is crucial, as trying to manage everything in challenging times may increase stress. Letting go opens us to the wisdom of navigating difficulties with resilience and a lighter emotional load.
5. Finding Meaning and Purpose
Every life event has a purpose (but we don’t usually realize it until hindsight). Finding the good in experiences lowers stress and boosts mental well-being. Unexpected changes bring flexibility and chances for new opportunities. Personal crises or losses can deepen connections with others who’ve faced similar challenges, creating strength through shared experiences.
6. Leaning into a Healthier Lifestyle
In tough moments, developing healthy habits is the basis for a happier, balanced life—no matter what life throws your way. These include physical activity, maintaining good hygiene, budgeting, organizing tasks, and prioritizing activities that bring joy.
7. Connecting With Your Support System
Surround yourself with those who genuinely care and stand by you. A strong support system makes challenges more bearable, providing a space to share feelings. Having caring people in your life has a calming effect, soothing both mind and body and promoting strength in the face of difficulties.
8. Release and Relief
Having a healthy outlet to express yourself can ease coping. Experts recommend finding ways to share emotions through journaling, affirmations/meditation, talking to a close friend or family member, or practicing self-care. Journaling, in particular, is great for organizing your thoughts and relieving stress, offering a valuable tool for dealing with tough times.
9. Utilizing Your Trusted Coping Tools
Revisit activities that have brought joy, or use intentional gratitude to uplift the spirit. Breaking down challenges into manageable parts and finding natural, healthy coping techniques for survival can also make the whole situation feel less overwhelming. Tapping into known strategies that helped you in the past empowers you to go through tough situations one step at a time.
10. Consider Therapy
Seek help from a mental health professional in sorting out feelings and developing effective coping strategies. These professionals offer a safe space where you feel supported, working collaboratively to create actionable plans for navigating challenging times.
11. Seek Inspiration
Find inspiration to keep going through difficult times. It allows you to discover what gives you motivation, strength, and support to stay strong when things get tough. This might be from a mentor, book, or movie.
Inspiration works as fuel for determination and motivation. It establishes that setbacks are temporary and encourages one to focus on goals despite obstacles.
12. Self-Compassion
During tough moments, self-compassion offers comfort. It shifts the inner dialogue from self-criticism to a compassionate tone.
It encourages a healthier relationship with oneself, reducing feelings of isolation and building inner strength.
Ultimately, bouncing back from rock bottom will look different for everyone. Taking it one step at a time and trying any of the abovementioned tools will help you get back to where you want sooner than you realize.
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JayDee Vykoukal is a writer, author, mom, and Doctor of Physical Therapy. She has been writing about everything motherhood and health-related since 2018 when her first daughter was born, and she wanted to stay home. She loves to research new topics and fun facts with her kids to teach them about the world.
