It can stop you in your tracks; leaving you frozen or feeling paralysed with only thoughts of the tough place that you're in.
The idea of figuring out where you go from here, or how to cope when you're in this challenging place can often be the last thing to ever cross your mind.
Truth is we're all going to come into tough situations at some point in our life. You may have already been through it, or you may be going through something right now. And all the words of support and empathy that others can provide you with at the time, often can't help take away that feeling, emotion or situation that you feel stuck in.
But know this; you are strong, tougher than you realise and from this situation you'll change. You will learn, you will grow and you will discover something about yourself that you didn't know before.
But how can you cope during those tough and dark times to help you see light at the end of the tunnel?
Here are some simple, but highly effective ways to help you achieve just that.
They don't involve too much thinking or doing in fact, and can be implemented right away. And the added bonus is these tools are already deep within you.
- Recognise where you are - call it out, give it a name and ask yourself why you are here right now? We all go through this and there's no shame whatsoever in being here. This is the starting point of acknowledging that you're here in this tough place. Giving it a name and purpose (how it's got here and why you're feeling this way) means you've identified it and once you've done that, you can start moving forward.
- Get it out in the open - Talk to someone you trust about how you're feeling and what's going on. Also, writing is a powerful way to release worries and troubles too, if you prefer to write then head to your journal and get it all out onto paper.
- Take time for you - be gentle with yourself and honour what you need right now. Self-care is a vital part of our wellbeing, and even more so when things are tough. Make time to rest, recharge and nurture your needs each day even if it's 10 minutes, just this amount of time can make a huge difference to both your body and mind.
- Shift your view for a moment - your thoughts will become so consumed with the challenging moment in your life and can take the centre court of your daily focus. Mindfulness techniques are a source of goodness when this happens. Take note of where you are right now physically, the present moment, and absorb the surroundings, sounds and smells that are around you. Take this a step further and list 3 things about your day that were good, or that you are thankful for in your life today. It's been scientifically proven that gratitude can reduce depression and increase happiness in a short space of time.
- Focus on the good today - Ask yourself what are the things that are working well in your life already. Can you get more of this into your life to help you with the 'tough stuff' that's going on?
Keep going and take as long as you need.
If you start to find it's all too much and you're struggling to see a way out, I encourage you to seek out professional support from your doctor - please don't give up.