Practical Tools for Tough Days

Life has a way of throwing challenges at us when we least expect it. Whether it’s the loss of a loved one, a change in circumstances, or simply feeling overwhelmed by the pace of daily life, difficult times can leave us feeling unsteady and unsure of how to move forward.

Many people may be worried about money and bills this year as the cost of living increases, as well as regular stresses such as relationship issues and work stress.

If you're struggling right now here are some practical tips that can help you get through tough days. As a psychotherapist, I often meet people during these moments of struggle, and I want to share some practical ways of coping that may help you to steady the ship during a storm:

1. Focus on today only.  When you jump ahead into the future in your mind, take a breath and come back to now. Focus on your senses- what can you hear, feel, smell, see and touch right now? What small thing can you do today that would make it better for you? (E.g get out in nature for a walk, put on some music, take a nap, watch a comedy, call a friend)

2. Get outside. Even if it's raining, a short walk in the fresh air will get your good feeling hormones moving and you will feel more productive. If you feel anxious, time outdoors always helps to reduce feelings of anxiety.

3. Remind yourself that everything passes. All storms end. Focus on one day at a time for now.

4. Express your feelings. Allow yourself to have a cry. It's ok to breathe into the sadness you may feel right now and cry. Allow yourself to feel it and it will change. All you need to do is breathe and allow the feelings to be expressed. Writing down how you are feeling can also help you to release some of the feelings and gain more clarity around them.

   
   

5. Prioritise rest and sleep because these will help strengthen your ability to cope with the challenges.

   
   

6. Practice self-compassion: Focus on the love you have from others in your life...your children, your pets, your family, your neighbours. Give yourself the permission to receive this love into your heart and breathe. Be gentle with yourself while you are feeling vulnerable and allow yourself some self-compassion. Imagine how you might comfort a friend going through what you are going through right now.

If you are struggling, it's good to talk about that with someone you trust rather than bottling it up.

Speak to your loved ones, friends and family and, if you need more help, speak to a counsellor or your GP.  Sometimes, despite our best efforts, we need to reach out for help and this is not an act of weakness, it is an act of strength. 

psychotherapist limerick, psychotherapist adare, psychotherapist newcastlewest, IACP psychotherapist limerick, counsellor adare, counsellor limerick, counsellor newcastlewest