Difficult times are part of life — loss, stress, uncertainty, conflict, and change are experiences we all face. But how we respond to those challenges can make a significant difference in our mental health and overall well-being. The following strategies are grounded in evidence and designed to be practical — things you can actually do, even when things feel hard.
1. Stay Connected to People You Trust
Social connection is one of the most powerful protective factors for mental health. When we’re struggling, the instinct is often to withdraw — to isolate, to not want to be a burden, to wait until we feel better before reaching out. But isolation tends to make things worse, not better.
You don’t have to share everything or have a deep conversation. A text to a friend, a walk with a family member, or a brief phone call can be enough to remind you that you’re not alone. If your social connections feel limited, community groups, support groups, or faith communities can also provide meaningful connection.
2. Maintain Routines Where You Can
Routines provide structure and predictability — two things that are especially valuable when life feels chaotic or uncertain. Even simple routines like waking up at the same time, eating regular meals, or taking a short walk each day can create a sense of stability and control.
You don’t need a rigid schedule. Even a few anchoring habits — a morning routine, a regular bedtime, a weekly activity you look forward to — can make a meaningful difference in how you feel day to day.
3. Limit What You Can’t Control
During difficult times, it’s easy to spend enormous amounts of mental energy on things we cannot change or control — the news, other people’s behavior, past events, or uncertain futures. This kind of rumination is exhausting and rarely productive.
A useful practice is to distinguish between what you can influence and what you can’t — and to direct your energy toward the former. Mindfulness practices — even just a few minutes of focused breathing — can help interrupt rumination and bring your attention back to the present moment.
4. Take Care of the Basics
The fundamentals of physical health have a profound impact on mental health. Sleep, nutrition, movement, and limiting substance use are not luxuries — they are the foundation on which emotional resilience is built.
Aim for 7–9 hours of sleep. Even a 20-minute walk can meaningfully reduce stress and improve mood. Regular, balanced meals help stabilize energy and mood. And while alcohol and other substances may feel like relief in the short term, they tend to worsen anxiety and depression over time.
When you’re struggling, these basics are often the first things to slip — and the most important to protect.
5. Reach Out for Professional Support
There is no shame in needing more support than friends, family, or self-care strategies can provide. Mental health professionals — therapists, counselors, psychiatrists — are trained to help people navigate exactly the kinds of challenges you may be facing.
If you’ve been struggling for more than a few weeks, if your functioning at work or home is being affected, or if you’re using substances to cope, it’s worth reaching out to a professional. Early support leads to better outcomes — you don’t have to wait until things get worse.
At Alliance Wellness Center, we offer mental health and substance use treatment for individuals across the Twin Cities and greater Minnesota. Our team is compassionate, culturally responsive, and here to help. Call us at 952-562-3740 or visit our contact page to get started.
