How to Overcome Difficult Phases

Life changes can be overwhelming and leave you unsure about what steps to take. Whether it's financial struggles, the loss of a loved one, or a divorce, it's never easy to know what to do next. However, there are various ways to ease the stress when unexpected changes occur in life.

Recognize Your Emotions. You might want to ignore the painful feelings in this situation or pretend they don't exist. By denying these emotions, you may inadvertently create even more negative feelings. It's better to accept and find ways to overcome your personal emotions. Don't try to rationalize your feelings; the only way to overcome them is to truly experience them.

• For instance, when you lose your job, you might acknowledge feeling angry, disappointed, fearful, and wanting revenge.
• Set aside 15 minutes each day to be in touch with your feelings. Don't let your mind interfere—just sit and feel everything.
• Consider journaling your thoughts and feelings.
• Don't be afraid to cry. Crying releases negative compounds from your body, relieves stress, boosts your mood, and helps you process painful situations.

Change Your Mindset. Try viewing this situation as an opportunity for growth and self-improvement. For example, remind yourself how strong and resilient you were during difficult times. When you shift your perspective this way, you'll feel much stronger.

Face the Realities of Differences. Life often presents you with choices that are completely different from what you want. The gap between what you want and what you have is directly proportional to the pain you experience. You need to accept that what you desire may not come true and you must live with an alternative reality.

• Instead of getting frustrated with your situation, you need to adapt to it. For instance, if you’re facing financial troubles, stop spending recklessly as you did before. Recognize the need to change your spending habits.

Learn to Accept. There are many things in life that are beyond our control, from traffic jams to being reprimanded by your boss at work. Instead of suffering and getting upset in these situations, take a deep breath and learn to accept what is out of your control. Although you can't control the situation, you can control your reaction to it.

• You can practice acceptance through mindfulness meditation. Make a list of things you can’t control. Then, close your eyes and breathe slowly until you reach a meditative state. Imagine offering that list to a higher power and forgetting everything else.

Show Gratitude. Even in the worst circumstances, an attitude of gratitude can help you see things from a different perspective, allowing you to expand your experience beyond the pain of the present moment. Even when you feel you’ve lost so much, take time to recognize what you still have, especially things that are not material—like friendships, health, or good weather.

• Spend some time each day thinking about what you're grateful for: perhaps a pet, your children, a beautiful sunset, a relaxing walk, or a call with your sister. Take a moment to express your gratitude for these things.
• Think back to the hardest moment of your life, and now, as you stand here, realize that you’ve already overcome that dark and difficult period. If you could endure it then, you can do so now.

Be Resilient. Resilience is tied to the process of adapting to change, whether it's temporary, long-term, or during a crisis. Take a step back and look at the bigger picture; don't believe that difficulties will never end. They will pass, and you will get through them.

• Resilience doesn't develop when you’ve removed all the stress from your life, it grows when you face the stress and have enough time and resources to recover.
• For example, if you break your leg and can’t walk for a while, resilience is shown in your ability to adapt to the new situation, like diligently doing physical therapy to regain strength in your leg or learning to use a wheelchair or crutches. You must understand that you are a winner, even though your abilities may not be the same as before.
• Think back to past difficulties and the lessons you've learned. Many people say they feel more confident in their abilities or more grateful for life after overcoming hardships. You must realize that there is always something learned after every hardship.

Develop Your Spirituality. Many people find spirituality helpful when dealing with difficult situations. Some ways to approach challenges spiritually include seeking help from a higher power, viewing the situation with compassion and meaning, and reflecting on the good things in life.

Problem-Solving. While some problems take time to heal, there are many others that can be addressed by putting in more effort and thinking carefully. Consider the issue you're facing that might have a solution. Issues span areas such as work, finances, family, friendships, relationships, or academic stress. Write down any potential solutions that come to mind. Whether or not they are realistic isn't important, just get them down. It’s great if a solution works, so don’t dismiss any ideas initially.

• For example, if you and your partner argue about finances late at night and go to bed upset, try moving the conversation to the morning and give yourself enough time to talk through the issue.
• Once you identify a solution, make sure to create a specific action plan to move forward. This requires setting clear goals and outlining steps to achieve them.
• For more information on achieving your goals, you can explore other articles on setting goals and taking action.

Ask for Support. Don’t hesitate to ask for help or seek advice. If you're feeling overwhelmed and don’t know what to do, many people are willing to lend a hand. Whether you confide in family, friends, or a professional, you'll feel better after sharing your struggles with someone. Trying to handle everything on your own will only cause more suffering and make life worse.

• Don’t let pride stop you from seeking assistance. Nobody knows everything, and you can always return the favor later.
• Talking about your challenges with others can help you see things from a perspective you hadn't considered before.
• When speaking with someone, be clear about what you need. If you're looking for feedback, ask them to share their thoughts and feelings about your situation. If you just need someone to listen, let them know. Sometimes, a well-meaning person might offer solutions when all you really need is an attentive listener.

Prioritize Self-Care. Even though life can be tough, there's still a long journey ahead, whether it’s taking care of your children or working 40 hours a week. When going through tough times, make sure to take care of both your body and emotions. Don’t overburden yourself—take time to meet your own needs. Ensure you’re eating healthy, getting enough sleep, exercising regularly, and finding joy in life. Do the things you enjoy.

• Get a massage
• Spend time journaling and expressing your thoughts and feelings.
• Set aside 20 minutes each day for meditation or a short nap.
• Take a walk or a brisk stroll if you don’t have the time or energy for the gym.
• Laughter reduces stress. Watch funny videos, like those featuring animals or people falling down, to laugh more.
• A positive mindset also helps. Try to find the silver lining in everything.

Nghỉ ngơi. Nếu bạn cảm thấy quá tải bởi mọi chuyện trong cuộc sống, hãy để bản thân nghỉ ngơi. Bạn có thể đi nghỉ mát, đi dã ngoại cuối tuần hay thậm chí là đi bộ đường dài. Hoặc bạn có thể làm việc gì đó để bản thân xao nhãng như đọc sách, xem phim hoặc đến phòng tập thể dục.

• Xác định phương pháp phù hợp với bạn (không chạy trốn khỏi vấn đề của bản thân). Tìm hoạt động bạn thích và thực hiện chúng! Có thể là đi bộ đường dài, cưỡi ngựa hay viết nhật ký.

Tiếp nhận điều trị. Đôi khi cách hiệu quả nhất là trao đổi với chuyên gia sức khỏe tinh thần khi bạn phải đối mặt với giai đoạn khó khăn. Chuyên gia có thể hỗ trợ bạn, đặt ra những câu hỏi giúp bạn nhìn nhận vấn đề theo quan điểm khác đi. Chuyên gia có thể phát hiện ra gốc rễ vấn đề của bạn, giải quyết những vấn đề cảm xúc và giúp bạn có những thay đổi tích cực trong cuộc sống.

• Trị liệu giúp bạn khám phá bản thân và tình thế của mình theo cách khuyến khích sự phát triển.
• Chuyên gia có thể giúp đỡ bạn trong nhiều trường hợp. Nếu bạn gặp căng thẳng trong công việc, các mối quan hệ hay khó khăn thì có thể tìm đến chuyên gia.

Giúp đỡ người khác. Khi vượt qua khủng hoảng, bạn tập trung hết mức vào bản thân và tình thế hiện tại. Hãy dành thời gian làm tình nguyện và giúp đỡ mọi người để chuyển sự chú ý sang người khác. Bạn sẽ cảm thấy vui hơn khi giúp đỡ mọi người.

• Đề nghị giúp bạn bè công việc lặt vặt
• Dành thời gian làm tình nguyện ở trạm cứu hộ động vật
• Làm tình nguyện một lần mỗi tuần với trẻ em và người già

• Tránh đưa ra quyết định quan trọng khi đang đau buồn vì trong giai đoạn này bạn khó có thể nghĩ thông suốt.

• If you notice any destructive or dangerous behaviors in yourself, it is important to seek help from a mental health professional as soon as possible. These behaviors may include excessive alcohol consumption, drug use, carrying weapons, reckless spending, overworking, and other compulsive actions that are not constructive.