10 Tips from a Psychologist on How to Survive Hard Times and Not Break Down
There comes a time in everyone's life when it feels like the world is falling apart. It could be a variety of events: losing a job, breaking up with a loved one, financial collapse, or a serious illness. During such periods, we feel lost, overwhelmed, and unable to cope with the problems that have piled up. The feeling of hopelessness and despair can be so strong that any task, even the smallest one, seems insurmountable. However, no matter how hard it is, it's important to remember: hard times don't last forever. It's just a temporary stage that you can and must overcome. And the key to this isn't in fighting external circumstances, but in working on your inner state. Psychologists have developed many effective strategies that help people cope with a crisis and emerge renewed and stronger. Let's look at 10 of them.
Getting through a difficult period doesn't just mean waiting for it to end. It means actively working to preserve your mental health, not lose yourself, and prepare the ground for the future. The ability to cope with adversity isn't an innate talent but a skill that can be developed. And the sooner you start applying these tips, the faster you'll feel relief and be able to take the reins back in your hands. Remember that every crisis is not only a test but also an opportunity for deep internal changes, to become a better version of yourself, to get out of a black streak with new knowledge about yourself and the world. The following tips will help you make this journey more conscious and less painful.
1. Accept the Situation as It Is
The first and most difficult task is to stop denying reality. We often spend an enormous amount of energy trying to convince ourselves that «this can't be happening» or «this shouldn't have happened.» This resistance to reality creates internal tension that only deepens the suffering. Acceptance isn't passive resignation but a conscious acknowledgment of the fact: «Yes, this happened. Yes, I'm having a hard time right now.» This allows you to move from fighting the inevitable to finding solutions.
2. Allow Yourself to Feel
During hard times, we are overwhelmed by emotions: anger, fear, sadness, disappointment. Many people try to suppress these feelings, considering them a sign of weakness. But suppressed emotions don't disappear; they accumulate, leading to physical and psychological problems. Give yourself permission to feel the pain, to cry, to be angry. Talk about your feelings, write them in a journal, or speak with a close friend. Expressing emotions isn't a weakness; it's a necessary part of the healing process.
3. Focus on One Day at a Time
When we look at the entire complexity of the situation, it seems insurmountable. «How will I live through the next month, the next year?»—such thoughts are paralyzing. Psychologists recommend focusing only on today. Ask yourself the question: «What can I do today to make my situation a little better?» Break down large tasks into small, manageable steps. The successful completion of even one small task will restore your sense of control and self-confidence.
4. Take Care of Your Basic Needs
Stress and anxiety can cause us to neglect ourselves: we sleep poorly, eat irregularly, and forget about physical activity. This is a direct path to burnout. Make sure you're getting enough sleep, eating healthy food, and spending at least 15-20 minutes a day on physical activity. A simple walk in the fresh air or light exercise can significantly improve your state.
5. Seek Support
When in a difficult situation, many people withdraw. They are afraid of looking weak or being a burden to others. But isolation is the worst enemy during a crisis. Talking to friends, family members, or colleagues can provide immense support. Share your experiences, ask for advice, or simply spend time with those who love and accept you. Don't be afraid to ask for help—it's a sign of strength, not weakness.
6. Avoid "Toxic Positivity"
In an attempt to support you, people might say: «Don't be sad,» «Everything will be fine,» «Think positive.» While their intentions are good, such phrases invalidate your feelings. Don't force yourself to be happy if you're sad. Allow yourself to live through this period. True optimism isn't denying problems but believing that you can cope with them, no matter how hard it is right now.
7. Find Your "Safe Haven"
In every day, there should be at least one moment that brings you joy or peace. It can be anything: a cup of your favorite tea, listening to music, reading a book, a walk in the park, playing with a pet. These small «safe havens» will help you restore your strength and distract yourself from problems so you don't completely drown in them.
8. Practice Gratitude
When everything is going wrong, it seems like there's nothing to be grateful for. But even in the most difficult situation, you can find something good. Try to write down 3-5 things you are grateful for daily: a roof over your head, food, a friend's support, the ability to breathe. This simple practice helps shift your focus from what's lacking to the resources you have and restores a sense of life's value.
9. Learn from Your Mistakes
Every crisis is a powerful teacher. Once the emotions have settled, take time to analyze the situation. What was the cause? What lessons can you learn? What would you do differently next time? Understanding that you can learn something from this experience helps turn a negative into a valuable resource for the future.
10. Remember You're Not Alone
The feeling of loneliness in a difficult situation is very strong. But it's important to realize that millions of people worldwide are going through similar trials. You are not weak or alone in your pain. Finding communities, support groups, or simply reading other people's stories can help you feel like a part of something bigger and find new strength to move forward.
Getting through difficulties is a hard but necessary path. It not only tests our strength but also gives us a chance to become stronger, wiser, and more compassionate. Use these tips as tools that will help you get through this path with fewer losses. Remember that every step you take, every effort you make, is an investment in your future, where you can proudly say: «I coped, I endured, and I became stronger.»
We've discussed that difficulties aren't a random punishment but rather a valuable tool for our growth and self-discovery. Understanding what they're for is, without a doubt, a crucial step. But what do you do next? How do you turn this knowledge into real action and learn not just to get through them, but to emerge victorious? I once found myself in a similar situation, with lots of theoretical knowledge but a life that wasn't improving. This is what motivated me to create the step-by-step guide «The Labyrinth of Life». This book is a practical guide that will help you not just understand the reasons for your failures but also start taking action to get out of the black streak once and for all and get your life on track. To begin your journey of change, simply go to the very beginning, to the «Introduction» section.
