We all have those moments—when life blindsides us with unexpected challenges and everything suddenly feels overwhelming. Maybe you just broke up with your partner of over 5 years, lost your dream job, have increased anxiety out of nowhere, or just one of those days when the weight of the world feels too heavy to carry. When those moments strike, it's easy to feel powerless or alone. But take a deep breath in and out. You're not broken—you’re just human.

Whether you’re currently in the thick of tough times, or you’re finally at the end of the tunnel of some serious stuff, here are six powerful reminders to help you anchor yourself and move through tough times with clarity, hope and strength… because you’ve got this!

1. It’s all in your head

Yes, your feelings are valid, they should be felt and processed. But as a CBT (Cognitive Behavioral Therapy) therapist, I understand how the mind can magnify stress. Your thoughts can distort reality, making situations feel far worse than they are. When things feel too much, pause and ground yourself with the 5.4.3.2.1 technique. Take 5 deep, slow breaths. Notice 4 sounds around you, count 3 colors you see, touch 2 things you’re holding, say 1 reassuring phrase to yourself like “I’m okay right now”.

Ask yourself: Is this thought 100% true? Is it helpful to me right now?

Chances are, your mind is spinning stories that aren't rooted in facts. Reframing your perspective objectively can drastically reduce anxiety. Remember that things are rarely as bad as they seem in the moment.

2. You always have a choice—focus on what you can control

When life feels chaotic, our brain naturally gravitates toward what’s going wrong and feeds off the fear. But here’s a CBT truth: focusing on what’s within your control returns power to your hands.

You can’t control the economy, other people’s opinions, or sudden life events. But you can control your breathing, your response, your attitude and your next step—however small. Even asking yourself, “What’s one thing I can do right now?” can help re-center your mind and reduce feelings of helplessness.

3. Life is not out to get you

One of the biggest mental traps is taking hardship personally; like life is out to get you as payback for being a shitty friend last week. But life doesn’t pick favorites or punish—it simply unfolds. Everyone experiences ups and downs. This isn’t karma, fate, or a personal failure - it's just what it is.

Instead of asking, “Why is this happening to me?” try asking, “What is this trying to teach me?” When you stop resisting the reality of your situation and instead lean into curiosity, you can extract meaning—even from pain (especially from pain). Perspective transforms suffering into growth.

4. Don’t isolate, connect!

When things get hard, our instinct is often to retreat. But isolation and hiding from connection only feeds the feeling of being stuck. Because we don’t talk to anyone, things get so tangled up in our minds that it becomes harder to see the rainbow at the end of the storm. Whatever you’re going through, don’t let shame or pride keep you from reaching out.

Call a friend. Text someone you trust. Open up. Say, “Hey, I’m having a rough time. Can we talk?” You don’t have to have the perfect words—just showing up is enough.

Human connection is one of the most powerful antidepressants. Your pain deserves to be heard, not hidden in the dark corners of your mind where it’ll only fester like a bad wound.

5. This is not permanent

Whatever you're going through—no matter how heavy it feels—it’s not forever. I know it may feel permanent while you’re in the thick of it, but emotions are temporary and circumstances change. Just like seasons, hard times pass.

Remember this phrase: “This too shall pass.” It’s not just a cliché—it’s a biological and psychological truth. When you remind yourself that this is just a phase, you create space for hope. And hope even in its smallest form, keeps you moving forward.

6. Reflect & reconnect with yourself

Sometimes, life shakes us up not to destroy us, but to wake us. Maybe you’ve been on autopilot, disconnected from your true values, or ignoring your needs. Hardship can be an invitation to come home to yourself.

What have you been neglecting—your creativity, your rest, your boundaries, your dreams? Journal it out. Go for a walk. Meditate. Reconnect with the part of you that longs to feel alive, not just survive.

You’re Not Alone

Even when it feels like no one understands—you are not alone. Millions of people face silent battles every day. You don’t have to carry it all on your own.

If things feel too heavy to manage alone, there is zero shame in reaching out to a therapist. CBT therapy is a practical, evidence-based way to help you reframe negative thought patterns and develop healthier coping tools. A trained therapist can offer the compassionate support and structure you need to heal and grow.

Wrapping Up

Tough times will come and go. They don’t mean you’re failing—they mean you’re human. Life can be messy, unpredictable and painful, but it’s also beautiful and full of moments that make it all worthwhile.

So, the next time you find yourself spiraling, return to these six reminders. Breathe. Take back your power. Stay connected. Hold on to hope. And most importantly—remember, you’re not in this alone.

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