Struggles, we all have them, but how do we take care of ourselves when times are tough? This blog will take you through a bunch of simple but powerful tools to help you be your best when life feels a little tricky.
1. Create a support network.
Get clear on the top 5 people in your support network and the different roles that they play. You want to make sure you’re taking advice from people who are equipped to give it to you. I.e. you wouldn’t take financial advice from someone who is broke.
Who are your top 5 supporters and what struggles can you share with them?
2. Spend time with people who lift you up.
You are the total sum of the 5 people you spend the most time with. Make sure that you’re spending time with people who bring out the best in you and uplift your mood.
(This is a good time to check in with how you might be making others feel too. Are you showing up as someone you would want to spend time with?)
3. Journal.
Getting your thoughts out of your head and onto paper can be a helpful tool! It can help you work through your own thoughts, release negative and disempowering views and help bring clarity to your problems.
If you are struggling with a person, write them a letter and then burn it. Writing an unfiltered letter can be a great way to get things off your chest without further damaging relationships or having conversations from an emotional state.
4. Practice gratitude.
Adopt an attitude of gratitude. Finding gratitude in tough times can increase the quality of your life. Even when times are tough, there is generally always something to be grateful for. Practicing gratitude each night before bed can help activate your RAS (reticular activating system) to find more things to be grateful for throughout your day, which helps lift your energy and moves you into an empowering state.
The benefits of gratitude are endless. You can read more here.
5. Create a self-care plan.
Failing to plan is planning to fail.
Do you have a self-care plan? When we feel good, we take better action. Be proactive in your self care and do the things that make you feel better in the long term. Your self care plan should consist of things you can access immediately – such as box breathing – breath in for 4 seconds, hold 4 for, breath out for 4, hold for 4.. Repeat, listen to music, practice gratitude, tap into your senses – what can you see, hear, taste, smell, feel. The remainder of your self care plan should be accessible within 24 hours.
Before completing a self care task, be sure to set a positive intention. As we mentioned earlier, our RAS seeks more of what we are focused on. If we are going to the beach because we are ‘stressed’, our mind only hears ‘stressed’ and will find more reasons to be stressed. Ensure you are setting your intention for the outcome you want, i.e. i’m going to the beach to relax.
6. Intentionally seek joy.
When you are going through struggles, how often do you intentionally seek joy? It’s easy to stay in a state of worry, fear and disempowerment. Create a joy list – and practice at least 1 thing each day, if not more! What can you do to bring more joy, happiness and laughter to your life?
Is it putting on music, watching funny videos, chatting with your best mate – intentionally bring joy to your life, instead of waiting for it to come to you!
7. Care but don’t carry.
We all have an invisible backpack on our backs, each time we worry about something, we add a brick to it. Over time, it becomes so heavy it starts to weigh us down and no matter what we do, we never quite feel free.
You can care about other people, but don’t carry their problems as your own. Bring your self awareness to what’s in your backpack, and make an intentional effort to empty it of the things that you can’t control, can’t change or aren’t your responsibility!
Check in with how you’re feeling, lean on your support network and be kind to yourself! You’ve got this!
If you’re going through tough times and would like support, please contact wecare@happinessco.org to speak to one of our team. You can also download our FREE Self-Care Journal to start your self-care journey today.