Share some of my thoughts on caring for yourself when things are difficult.
Hello friends! I hope you’ve had a wonderful morning for now.
Today, I wanted to chat a bit about difficult times and effort for yourself, even when you are going through it. I have pre-made this post for Spain and use it as a carrot for something I am looking forward to Spain. It was a fierce year with my kids, school situation, marriage and lots of things, so I use this as a reminder for myself.
It is also worth mentioning here that I don’t like to complain. Especially because we all know that we have *difficult levels. *The comparison of sadness is rough and you try to pay attention to the fact that it’s not okay to feel the way you do it just because someone is more difficult or worse than you.
Life doesn’t always follow plans. We are all faced with a moment of heartbreak, disappointment, illness, loss, or overwhelmingness. Personal challenges are a normal part of the human experience, but that’s not easy. In fact, during these difficult times, it can be far too appealing to fall into a cycle of negativity and to separate from the habits that support us, or indulge in unhealthy ways of coping.
Whether you’re numb on the screen, skipping workouts, or spending the day emotionally eating, we were all there. I was there. And what I’ve learned – both through personal experience and working with clients – is that we can’t control our situation all the time, but we have control over how we respond.
Implementing a mindset rooted in maintaining healthy habits and positive state is not about pretending that everything is okay. It is about supporting our bodies and minds, allowing us to face tough times with resilience and grace. Today, I wanted to share some of my strategies, so even amidst the storm, you can empower.
Why positive tests are important in personal challenges
Agility is not about toxic optimism or ignoring your feelings. It is about choosing hope over helplessness and being actively involved in tools that support your mental health and well-being.
When you embrace positive psychology at challenging times, it is:
Reduce stress levels by shifting the nervous system from combat or flight.
Help maintain your willingness to make choices that support your long-term health.
It strengthens the immune system, improves sleep and promotes healing.
It provides clarity so that you can make better decisions and see new solutions.
How to stay healthy and positive on personal challenges
1. Prioritize 30 minutes of movement every day
Even if life feels heavy, moving your body is one of the most powerful ways to manage stress and reset your mindset.
It doesn’t have to be intense or long. Just 30 minutes of walks, gentle stretches, dancing in the kitchen, or even yoga can enhance endorphins, balance your mood and bring it to the present moment.
I like to think of movement as an emotional meditation. It brings me back into my body and helps me process my emotions in a healthy way. If you find it difficult to start, set a 5-minute timer. In many cases, that’s all you need to gain momentum.
2. Nourish your body with real food
When overwhelmed, reaching for useful foods and skipping meals entirely is easy. However, feeding your body with authentic nutrient-rich foods can help stabilize blood sugar, which supports mental health and mood regulation.
Focus on whole foods: lean protein, healthy fats, fiber-rich vegetables, and water. Bonus points for eating protein and vegetables before carbohydrates to support blood sugar balance.
This is not about perfection. It’s about giving your body the fuel it needs to navigate difficult times with more strength and energy.
3. I practice gratitude every day
Even in the darkest seasons there is always something to be grateful for. Practice of gratitude has been shown to increase happiness, lower depression, and to turn our thinking from lack of thinking to abundance.
Try this: sleep every night and write down three things you’re grateful for. It can be small (your cup of coffee, kind words from a friend) or big (your health, your children, a safe place to sleep). Thank you can rewire your brain and look for good. This is especially useful during difficult times.
4. Build a support system
You are not going to live your life alone. One of the best ways to stay healthy through personal challenges is to build a support network that you can lean.
It may look like that:
Talk to the therapist and coach
Reach out to a trusted friend
Join a collaborative online or in-person community
The connection is a drug. Don’t wait until you feel better to reach out. Sometimes reaching out will start to show how you feel better.
If you’re looking for useful tools, supplements, or a non-toxic lifestyle upgrade, we have a list of your favorite wellness resources that can support you through challenging times.
5. Use a mindfulness tool to reduce stress
It’s easy to be overwhelmed when you get caught up in a “What ifs” and a worst-case scenario loop. This is why it’s so powerful to go back to the present moment.
Mindfulness doesn’t have to mean sitting still for an hour.
It is possible:
Take 10 deep breaths
Use grounding essential oil
Journaling
Do a 5-minute meditation
Spend time in nature
These tools help to calm the nervous system and reduce stress by increasing self-awareness. Even a few minutes can make a huge difference in how you feel.
6. Set realistic goals (and celebrate small victory)
During challenging times it is important to set realistic goals that feel rather than overwhelming, they are viable. If you feel that a normal to-do list is not possible, allow scale-back.
Maybe it’s:
I’m drinking 8 glasses of water today
I’ll go for a 10-minute walk
Make one nutritious diet
Each small victory creates momentum. And showing up and celebrating yourself, even in a small way, is a beautiful form of self-esteem.
7. Focus on sleep and rest
Sleep is the basis of healing, hormonal balance, and emotional regulation. When we are stressed or struggling, it’s easy for our sleep to be confused as our minds are either races or too late to get away.
Create a wind routine to support rest.
Dim the lights
Turn off the screen an hour before going to bed
Try a blue light blocker before going to bed
Read the feeling of excitement
To get 7-9 hours of quality sleep, your body will recover and give you the energy to face what is right in front of you.
8. Make me feel myself
This is huge. Staying positive does not mean avoiding your feelings.
Let’s cry. I’m angry. I’m sad. Emotions are not enemies. Suppressing them can lead to long-term physical and emotional pain.
Try this: Instead of labeling your emotions as good or bad, ask yourself what this feeling is trying to convey to me. Sometimes sitting with a sense is the first step in healing.
No matter what season you are, know this: You are strong, you are not alone, and you are allowed to support yourself in any way you need it.
Staying healthy and positive on personal challenges is not perfect. It’s about meeting yourself with compassion, using stress-reducing tools and maintaining a connection with your values.
It’s helpful to remember that everything is temporary and simple healthy habits can support us for a long time.
Friends, I’ll send you a hug.
xoxo
Gina
