How to Not Break in a Difficult Period: How to Find Your Ground When the World Seems to Be Crashing Down?

Life is not a straight and smooth road, but rather a labyrinth with sharp turns, dead ends, and, of course, pitfalls. And at times, it seems impossible to climb out of these pits. A time comes when one problem replaces another, failures pile up like a snowball, and every attempt to fix something leads to even greater disappointment. This is the very black streak that tests our psyche, will, and self-belief.

At such moments, it’s especially important not to give in to despair, not to throw in the towel, and, most importantly, not to break down. After all, it is in periods of trial that we discover how strong we truly are. But how do you maintain your inner anchor when the outside world seems hostile? How do you not lose yourself when everything goes off track? In this article, we'll explore five key psychological strategies that will help you persevere, no matter what.

1. Accept Reality, But Don't Surrender

The first and perhaps most difficult step is to accept the current situation. Denial, anger, and attempts to run from reality only worsen the suffering. Acceptance is not a passive resignation to defeat, but a conscious acknowledgment that «yes, things are tough right now.» It's like a diagnosis: to start treatment, you first have to admit you are sick. When you honestly tell yourself, «My life is in a difficult place right now,» you free up a huge reserve of energy that was previously spent on fighting windmills—on trying to convince yourself and others that «everything isn't so bad.»

How to do it?

• Mindful breathing. Sit in silence, close your eyes, and take several deep breaths. Feel the air fill your lungs and then leave them. This simple exercise helps you return to the «here and now» and reduce your anxiety level.
• Journaling. Write down your thoughts and feelings. Don't be afraid to write about fear, anger, or resentment. Just get it all out on paper. This will not only ease your emotional state but also help you see the situation from a different perspective, without excessive emotions.
• Allow yourself to feel. Don't suppress pain, sadness, or disappointment. Let yourself grieve and cry. Emotions are not a sign of weakness; they are a normal psychological reaction to stress. You are not «bad» or «weak» for feeling hurt.

Acceptance is the starting point. It allows you to move from a chaotic reaction to meaningful action. You're not just going with the flow; you're starting to think about how to find the shore.

2. Focus on What You Can Control

In difficult moments, many people make the same mistake: they waste energy on things they can't control. For example, they worry about other people's decisions, the country's economic situation, or past mistakes. This creates a feeling of helplessness and powerlessness.

The key to inner resilience is shifting your focus to your zone of control. This can include very simple things:

• Your daily routine. Establish a routine, even if you don't feel like doing anything. Wake up and go to bed at the same time, and exercise.
• Your health. Pay attention to your diet and get enough sleep. Your physical state directly influences your mental state.
• Your thoughts and reactions. You can't control events, but you can always choose how to react to them. When a negative thought comes, try not to fight it but to replace it with a more constructive one. For example, instead of, «I'm a failure; nothing works out for me,» tell yourself, «I'm facing challenges right now, but I can take a small step to overcome them.»

When you focus on what is within your power, you regain a sense of strength and control. This gives you the feeling that you are not just a victim of circumstances but an active participant in your own life.

How to determine what to influence?

Imagine two columns. In the first, write «What I cannot control?» and in the second, «What I can control?» Then, try to transfer all your energy from the first column to the second. This simple exercise will help you rationalize your efforts and avoid pointless worries.

3. Break Down Big Tasks into Small Ones

When we're under stress, any big task seems overwhelming. For example, if you've lost your job, the thought of having to update your resume, go through dozens of interviews, and rebuild your career can cause panic. The brain simply locks up, and we start to procrastinate.

The solution is to break this «mountain» into small «pebbles.»

1. Define your main goal. For example: «Find a new job.»
2. Break it down into stages.
   • Update your resume.
   • Write a cover letter.
   • Find 5 job openings.
   • Send out applications.
   • Prepare for an interview.
3. Take the very first, small step. For example: «Today, I'll just open the resume file.» Or «Today, I'll look for one job opening.»

Every small step is a victory. When you complete even the simplest task, your brain gets a signal: «I can do it! I'm succeeding!» This stimulates the production of dopamine—the hormone of motivation and pleasure. Gradually, these small victories add up to a path toward a bigger goal. You don't have to try to do everything at once. Take one step a day, and you'll be surprised at how quickly you get out of the dead end.

4. Seek Support and Don't Isolate Yourself

In moments of difficulty, a strong desire arises to shut everyone out, withdraw into yourself, and suffer alone. This seems like a natural defensive reaction. However, isolation is the worst thing you can do for your mental health. Humans are social creatures, and support from others is critically important for overcoming crises.

Why is communication so important?

• Reduced feelings of shame. When we share our story, we realize that we are not alone in our problems. Other people also face difficulties, and there is no shame in that.
• A new perspective on the situation. Friends or loved ones can give an objective assessment of what is happening, seeing what you might not notice due to emotional overload.
• Physical and emotional help. Sometimes a simple hug, a kind word, or help around the house can have a huge impact on your state of mind.

Who to turn to?

• Close friends or family. Talk about your worries with those you trust. Don't be afraid to seem weak.
• A psychologist or psychotherapist. If you feel you can't cope on your own, seek a professional. This is not a sign of weakness but a sign of self-care.
• Support groups. You can find groups of people online who are going through similar situations. Communicating in such communities can give you a sense of unity and understanding.

5. Don't Forget About Yourself: Time to Recharge

A difficult period is a marathon, not a sprint. If you are constantly under tension without rest, you risk burning out. Just as a car can't run without fuel, a person can't function without recharging.

Be sure to set aside time for yourself. This is not a luxury; it's a vital necessity. What could it be?

• A hobby that brings you joy. Drawing, reading, playing a musical instrument—anything that allows you to get distracted and shift your focus.
• Physical activity. Walks in the fresh air, yoga, the gym. Movement helps relieve muscle tension and reduce stress hormones.
• «Digital detox.» Turn off your phone for a couple of hours and avoid social media. The stream of negative news only increases anxiety.
• Meditation and mindfulness practices. Even 5-10 minutes a day will help calm your mind and restore inner balance.

Remember that taking care of yourself is not selfish. It's an investment in your own well-being and your ability to handle any difficulties. Only by restoring your strength can you move forward and find solutions to your problems.

Frequently Asked Questions

What should I do first when it feels like the world is falling apart and there are too many problems?

The most important thing is to stop panicking and regain control over your emotional state. Do not try to solve all your tasks at once, as this will only lead to burnout and further stress. start by acknowledging the reality of the situation and give yourself the right to temporary weakness. Once your emotions subside, you will be able to think rationally and build a step-by-step plan to exit the crisis.

How can I find the strength to keep moving forward when nothing seems to work?

Focus on "small steps" and current tasks that you can definitely accomplish. During periods of failure, the brain loses faith in success, so it needs evidence of your effectiveness, even in the little things. Successfully preparing breakfast or taking a short walk are also victories that restore a sense of control. Gradually, these small actions will accumulate the necessary resources to solve larger life problems.

Why is it so important to take care of physical health during difficult periods?

Your body is the foundation upon which your psyche rests, and in stressful situations, it needs support more than usual. Regular sleep, proper nutrition, and minimal physical activity help lower the level of stress hormones in the blood. Without this resource, the brain simply cannot generate effective solutions, and you will quickly fall into apathy. Self-care during a crisis is not selfishness; it is a necessary condition for survival and recovery.

What is a "digital detox," and how does it help during a black streak?

This is a conscious choice to step away from social media and the stream of negative news for at least a few hours a day. Endlessly comparing your life to the perfect images of others only intensifies feelings of inadequacy. By limiting information noise, you give your psyche a long-awaited breather. This helps reduce overall anxiety and shifts your focus from the successes of others to your own resources.

Is it possible to develop psychological resilience on my own?

Yes, resilience is not an innate gift; it is a skill trained through a conscious attitude toward difficulties. Start with meditation or mindfulness practices to learn how to observe your emotions from the outside. It is also helpful to analyze past crises from which you emerged victorious, reminding yourself of your strength. Regular work on your perception of failure makes you less vulnerable to new challenges of fate.

How long does a black streak in life usually last?

The duration of a crisis depends on external circumstances and your readiness to act actively to overcome it. A black streak is not destiny, but a chain of events that can and should be influenced. If you passively wait for things to improve, a period of failure can drag on for years. However, with a systematic approach and care for your resources, the path toward the light usually begins after just a few weeks of active work on yourself.

Should I see a psychologist if I feel like I can't cope?

If a state of hopelessness does not pass for weeks and you feel a complete loss of strength, professional help is the best solution. A specialist will help find the hidden causes of repeating failures and provide tools to escape an emotional deadlock. Sometimes, just a few sessions are enough to see the situation from a different angle and find a way out that you hadn't noticed before. Do not wait for total exhaustion; seeking support is a sign of wisdom and strength.

Why are failures often perceived as a sign of personal inadequacy?

This happens because of social stereotypes that impose a cult of success and perfection upon us. We become accustomed to evaluating ourselves by results, forgetting that any failure is merely a temporary fact, not a characterization of our personality. It is important to learn to separate "I made a mistake" from "I am bad." Once you stop identifying yourself with your problems, the pain of failure will subside, and you will be able to act more effectively.

We have discussed that difficult periods are not a reason to give up but a time to find inner resources and strengthen your character. These five tips are just a starting point on the path to inner resilience. However, theory is one thing, and practice is quite another. Understanding these principles is an important step, but what do you do when it seems like you no longer have the strength to put them into practice? How do you translate this knowledge into real changes in your life? These are the very questions that prompted me to create the book «The Labyrinth of Life.» It is not just a collection of tips but a step-by-step guide that will help you not only understand the causes of your failures but also start taking action to permanently escape your «black streak» and get your life back on track. To begin your journey toward change, simply go to the very beginning, to the «Introduction» section.