Everyone faces difficult times at some point in their lives. We all encounter various challenges during different phases, such as health issues, work problems, and family conflicts. However, there are effective strategies to manage these tough times and feel more resilient. Discover the best tips for health and wellbeing to navigate challenging situations and maintain a sense of strength and control.
What Are Tough Times?
Challenging situations impact people in different ways and to different extents, but stress sources are everywhere and impact each of us.
For a career-driven person, losing a job or facing tight deadlines presents stress. A breakup or the loss of a beloved family member can deeply affect someone who is very emotional.
On the other hand, there are some global events that affect everyone: such as pandemics, wars, and the climate crisis, no matter how much they try to avoid the news. For example, during the COVID outbreak, 8 in 10 adults, or 78%, cited that the pandemic was a stressor for them, according to the American Psychological Association.
How Can You Build Mental Resilience?
In order to overcome any problems, you need to have mental resistance. Positive thinking is the easiest way to exercise this. It can be difficult, especially for pessimistic people, but it will yield results in the long run. The key is to focus on the things you can control, and not overthink difficult situations. Meditation and yoga can also help. A study done by Harvard Medical School found that these practices can reduce stress and improve emotional health.
When all else fails, seek professional help. Counselors and therapists can be a great source of support. They will listen to your story and offer advice on what you can do to make your situation easier.
How Is Physical Wellbeing Connected to Stress Management?
Physical activity has a positive impact on mental wellbeing. Regular exercise is good for the body and mind because physical activity elevates the heart rate and makes you sweat, increasing the production of endorphins, the body’s natural stress relievers. It is advised to do at least 30 minutes of exercise a few times per week—ideally every day. You don’t have to go overboard; simple things like walking or swimming are great options.
Nutrition is also vital if you want to handle tough times and feel stronger. A balanced diet that consists of preferably organic fruit, vegetables, and whole grains works magic. On the other hand, try to avoid caffeine, sugar, and processed foods, even though the media and trends promote it.
In today’s fast-paced world, people forget just how important sleep is. Without a good night’s rest, you will be more susceptible to stress. The general recommendation is 8 hours per night, but it has been recently discovered that women need an average of 11 minutes more than men to meet their needs. A relaxing bedtime routine is a must, ideally around 9 pm-10 pm, without looking at screens for one hour before going to bed. If you have to use a device, try using the “Night Light” setting that most devices have, or use special glasses that reflect the blue light.
Furthermore, humans are created to spend time outdoors, yet nowadays, we spend most of our days indoors. Spending only 15-20 minutes outside can make a world of difference to a troubled mind. The importance of nature cannot be stressed enough—try it for yourself on days when you feel like life gets too tough.
Spending time outdoors is beneficial for mental health
Emotional Coping Strategies
One cannot manage stress without dealing with one’s emotions. First, acknowledge your feelings. Many tend to bottle them up to try to act strong or not distress people around them. This might seem effective, but it can be even dangerous in the long run. Keep in mind it is normal to sometimes feel sad, angry, and scared and talk to someone you trust to get much-needed relief and another perspective on the matter.
Many people turn to journaling to handle tough times and feel stronger. By simply writing down what is in your head, you will feel a burden lift off your shoulders. Creative hobbies are another way to destress. This could be anything that helps you express yourself, whether painting, writing songs, or crocheting. There are many popular hobbies you can take up to help you not think about the worries of every day, at least for a while.
Don’t Hesitate To Seek Professional Help
There is no shame in asking for professional help for mental health. Ignoring the signs of struggle will only make matters worse.
Statistics for mental well-being in the USA are showing a worrying trend. Let’s take beautiful Florida as an example. In 2007, only 9.7% of the population reported having poor mental health, while in 2020, the number rose to 12.3%. Surprisingly, this increase is even more pronounced during the summer due to high temperatures and crowded tourist areas.
Fortunately, mental health centers are working hard to reverse these trends. With the accredited and renowned We Level Up in Tamarac FL at the forefront, Florida residents have a great support system in place. They help individuals manage tough times and feel stronger, even when dealing with serious mental health issues. By visiting welevelupfl.com, people have a chance to explore their programs for depression, anxiety, bipolar disorder, schizophrenia, and more.
Therapy can help you handle tough times and feel stronger.
Self-Care Tips to Handle Tough Times and Feel Stronger
Taking care of yourself is the best thing you can do to deal with tough times. Doing something small for yourself daily will help you overcome stress. Try some of the following:
- Prioritize relaxation: Busy schedules make finding a moment of peace difficult. But everyone has 5 minutes to meditate, breathe deeply, or just enjoy a quiet moment.
- Read a book: Books help you escape reality and offer different perspectives on everyday problems. So, instead of scrolling on your phone before bed, read at least a few pages of a good book.
- Drink plenty of water: Water is life and cannot be substituted with other beverages. For men, it is advised to drink 15.5 cups per day, while for women, 11.5 cups is ideal. These quantities can increase in summer, but they should not be less than this, even in the winter. Skin tends to dry out faster with colder weather and what is the solution to keep your glow during winter? Water!
Staying hydrated is important for overall wellbeing.
Learn and Grow from Challenges
Challenges are opportunities for growth. If you face a challenge and manage to overcome it, you will feel a sense of accomplishment like no other. You also learn valuable life lessons and become more emotionally resilient. Keep in mind our tips, and you will handle tough times more easily and feel stronger!
References:
https://www.apa.org/news/press/releases/stress/2020/report-october
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Physical%20activity%20may%20help%20bump,contribute%20to%20this%20same%20feeling.
https://www.sleepfoundation.org/women-sleep/do-women-need-more-sleep-than-men
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women
https://www.flhealthcharts.gov/charts/FocusOn.aspx
