Life isn’t always smooth. Some days, it can feel like everything is crashing at once – work pressure, emotional breakdowns, health issues, relationship trouble, or just a general sense of emptiness. During such times, our instinct is often to shut down, isolate, or even punish ourselves emotionally. We spiral into overthinking, neglect our needs, or retreat into guilt and sadness.
But the truth is, when life is tough, we must treat ourselves with even more care, not less. Instead of making life harder, we should create a personal rescue plan – small, intentional acts that allow space for healing and hope. Here are 13 things to do when life gets tough – each one a gentle step back to self-love and resilience.
1. Take Long, Slow Walks
A walk in nature, a quiet neighbourhood, or even around your home can do wonders. Walking gives your mind space to breathe. It softens overwhelming emotions and brings you back to your body. When thoughts are racing, movement is grounding.
Try walking without your phone. Listen to your surroundings. Feel your feet hit the ground. Let each step be a symbol of moving forward, even when you feel stuck.
2. Find a Place of Solace
Whether it’s a favourite café, a temple, a beach, a balcony, or even a corner of your room, find a place where you feel calm. Visit it regularly. This place doesn’t solve your problems, but it becomes your breathing space.
Make it your zone of peace – read, write, cry, meditate, or just sit there. Having a designated space helps your mind feel safe.
3. Sleep Without Guilt
When life feels unbearable, sleep can be the medicine you didn’t know you needed. Often, we beat ourselves up for sleeping “too much” or being lazy. But exhaustion isn’t just physical – emotional burnout is real.
Give yourself permission to rest. Even a nap can reset your nervous system. Healing requires energy, and sometimes, sleep is step one.
4. Eat Things That Nourish and Comfort
Food isn’t just nutrition – it’s emotional. Eat something that brings warmth and comfort. Make a cup of tea. Bake cookies. Order your favourite meal. Even the act of feeding yourself lovingly is a form of self-respect.
Don’t obsess over what’s “healthy” – focus on what feeds your soul.
5. Meet New People or Reconnect with Old Friends
When life is tough, we often isolate ourselves. But connection is medicine. Talk to someone who won’t judge. Attend a group class. Visit a friend you’ve lost touch with. Human connection can remind you that you’re not alone, even when your mind tells you otherwise.
6. Travel Somewhere – Even for a Day
A change in environment can be the best therapy. You don’t have to go far or spend much. A short road trip, a nearby beach, or a day at a serene resort can help break the cycle of pain.
Travel forces you into the present moment. It gives perspective, shows you beauty, and introduces possibility – all important when you feel stuck.
7. Write Without Editing Yourself
When your heart is heavy, your journal should be your safest space. Write down everything you’re feeling – the pain, the anger, the confusion. Don’t worry about grammar or coherence.
Let your emotions spill on the page. You might not solve your problems, but you’ll feel seen by yourself.
8. Listen to Music That Matches or Shifts Your Mood
Music is a powerful emotional anchor. Sometimes, you need songs that understand your sadness. Other times, you need rhythms that pull you out of it.
Create two playlists – one that lets you feel your pain and one that slowly brings light into your day. Music is emotion in sound – use it intentionally.
9. Practice One Tiny Act of Kindness
When you’re in pain, helping someone else can be unexpectedly healing. It shifts your focus, brings perspective, and creates a ripple of positivity.
Compliment a stranger. Feed a stray. Call someone who might be lonely. Even small acts can reconnect you with humanity, including your own.
10. Move Your Body – Gently
You don’t need to hit the gym or run a marathon. But stretching, yoga, dancing, or light workouts release endorphins and help you process built-up emotions.
Movement breaks the loop of numbness and reminds you that you’re alive, capable, and deserving of care.
11. Unplug and Escape the Noise
Social media can often amplify your sadness. Seeing curated perfection when you’re hurting makes it worse. Take a break. Turn off notifications. Disconnect from the noise and expectations.
Instead, read a book. Watch a feel-good movie. Sit in silence. Reconnect with you.
12. Talk to a Professional (Or Someone You Trust Deeply)
Tough times often feel heavier because we carry them alone. You don’t have to. Whether it’s a therapist, mentor, or a wise friend, talking helps. Say the things you’re afraid to say. Let your pain breathe in a safe space.
Seeking help isn’t a weakness. It’s wisdom.
13. Remind Yourself: This Is Not the End
No matter how heavy this moment feels, it is not forever. Life changes – even the painful parts. Remind yourself daily: “This is just a chapter. I will write a new one.”
Create reminders that give you hope – sticky notes, wallpapers, affirmations. Hope is a decision, even before it’s a feeling.
When You Want to Give Up, Give Yourself to Healing Instead
It’s easy to spiral deeper when life is hard. You might feel broken or beyond repair. But healing is rarely loud. It’s in the small steps, the quiet kindness you show yourself, the moments you decide not to give up.
Let this be your reminder: When life is tough, don’t fight yourself – fight for yourself.
You are not alone in your struggle. You are not weak for needing rest. And you are not failing - you’re simply human.