5 Self-Care Strategies for Navigating Difficult Times

Life has a way of presenting us with challenges we never anticipated. Whether you're dealing with work stress, relationship difficulties, grief, or simply the weight of daily life, there are times when everything feels harder than usual.

During these periods, self-care isn't a luxury—it's a necessity. Here are five strategies that can help you navigate difficult times while maintaining your mental wellbeing.

1. Ground Yourself in the Present

When we're struggling, our minds often race between regrets about the past and worries about the future. Grounding techniques help bring us back to the present moment, where we can find stability.

Try This: The 5-4-3-2-1 Technique

When you feel overwhelmed, pause and notice:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This simple exercise engages your senses and anchors you in the here and now.

2. Move Your Body

The connection between physical movement and mental health is well-established. When we move, our bodies release endorphins—natural mood elevators that can help ease anxiety and depression.

You don't need to run a marathon. Even gentle movement can make a difference:

• A 10-minute walk outside
• Stretching or yoga
• Dancing to your favourite song
• Gardening or housework

The key is to find movement that feels good to you, not punishing.

3. Connect with Others

When we're struggling, isolation often feels easier than connection. But human beings are social creatures, and meaningful connections can be profoundly healing.

This doesn't mean you need to have deep conversations about your feelings (though that can help). Sometimes connection looks like:

• Having a cup of tea with a friend
• Calling a family member for a chat
• Joining a group or class
• Simply being around others, even in silence

If reaching out feels too difficult, that's okay. Start small—even a text message counts.

4. Create Moments of Calm

In difficult times, our nervous systems can become stuck in a state of high alert. Creating intentional moments of calm helps signal to your body that it's safe to relax.

Ideas for Creating Calm:

• Breathing exercises: Try breathing in for 4 counts, holding for 4, and exhaling for 6
• Warm baths or showers: The warmth can soothe your nervous system
• Limiting news and social media: Constant information can heighten anxiety
• Spending time in nature: Even a few minutes outdoors can help
• Listening to calming music: Create a playlist that soothes you

5. Practice Self-Compassion

Perhaps the most important strategy is also the most challenging for many people: treating yourself with kindness.

When we're struggling, we often become our own harshest critics. We tell ourselves we should be coping better, doing more, or feeling differently. This self-criticism only adds to our burden.

What Self-Compassion Looks Like:

• Speaking to yourself as you would speak to a dear friend
• Acknowledging that suffering is part of the human experience
• Allowing yourself to feel what you feel without judgement
• Giving yourself permission to rest when needed
• Celebrating small victories and efforts

When Self-Care Isn't Enough

These strategies can be helpful for managing everyday difficulties and maintaining wellbeing. However, if you're experiencing:

• Persistent feelings of hopelessness or despair
• Difficulty functioning in daily life
• Thoughts of self-harm
• Anxiety or depression that doesn't improve

...it may be time to seek professional support. Therapy provides a safe space to explore what you're going through and develop strategies tailored to your specific needs.

A Gentle Reminder

Taking care of yourself isn't selfish—it's necessary. You cannot pour from an empty cup, as the saying goes. By prioritising your own wellbeing, you're better able to show up for yourself and the people you care about.

If you're going through a difficult time and would like support, I'm here to help. Get in touch to discuss how therapy might support your journey.