How to Navigate Tough Times ❤️🩹
Two weeks ago, my life was turned upside down by the Palisades fire. While my home is still standing, it is now uninhabitable due to the smoke damage and the emotional toll of it all has left me feeling displaced, scattered, and far from myself. I have so much to be grateful for but that doesn’t erase the moments where I feel overwhelmed, emotional, or simply exhausted.
Lately, I’ve noticed myself reacting to little things in big ways, feeling forgetful, and stuck in survival mode. If you’ve ever felt this way, I want you to know you’re not alone. Healing after a traumatic experience—whether it’s a natural disaster, a loss, or a tough season—isn’t about bouncing back to who you were before. It’s about learning to care for yourself as you navigate the hard days. Healing isn’t linear, and that’s okay.
Here’s what’s been helping me and might help you too:
Allow Yourself to Feel
Tough times bring a whirlwind of emotions – shock, grief, anger, and moments where you feel numb or emotionally drained. It’s important to give yourself permission to feel without judgment. Don’t feel guilty for experiencing your emotions as they arise, and don’t pressure yourself to be happy or “get over it.” Processing emotions looks different for everyone, so release any expectations you might have for how you “should” cope.
Create space for your feelings by:
Quiet Reflection: Spend time alone to sit with your emotions.
Journaling: Write down your thoughts and feelings to gain clarity and release pent-up emotions.
Talking to Someone: Share your feelings with a trusted friend, family member, or therapist.
Engaging in Joyful Activities: Do something you love to remind yourself that joy is still possible, even during challenging times.
Bottling up emotions can lead to deeper struggles. Find outlets that feel natural and safe for you to be vulnerable and work through your feelings.
Take Care of Your Body
Your body often reacts to emotional pain in physical ways. You may feel tension, fatigue, or a lingering heaviness even when you logically know things will get better. This is a natural trauma response. Supporting your body can help you process emotions more effectively. Here’s how:
Prioritize Whole Foods: Nourish your body with vegetables, fruits, and lean proteins. Eating healthily helps regulate your mood and energy levels.
Get Essential Nutrients: Take a high-quality multivitamin and prioritize omega-3 fatty acids, which support brain health and can be particularly beneficial during periods of depression.
Move Your Body: Physical exercise might feel overwhelming, but even 20 minutes of movement can make a difference. Walks in nature or short home workouts with dumbbells are simple yet impactful.
Try Acupuncture or Massage: These practices can help release stagnant energy in your body, promoting physical and emotional healing. If available, consider incorporating these into your self-care routine.
Ground Your Body and Mind: Deep breathing, yoga, gentle walks, or simply sitting in a quiet space can help calm your nervous system.
Rebuild Routines
Small, manageable rituals can help you feel grounded and in control. Consider:
Starting your day with a soothing morning ritual, like a cup of matcha or coffee.
Journaling your thoughts and emotions to process your experiences.
Incorporating light stretching or gentle movement into your daily routine.
Focus on Small Joys
Gratitude isn’t about ignoring the pain; it’s about noticing the light, even if it feels faint at times. Take the time to:
Acknowledge moments that bring you comfort or happiness, no matter how small.
Reflect on what you are grateful for, even in the midst of hardship.
Set Boundaries and Ask for Help
Honor your emotional capacity and don’t be afraid to say no if something feels like too much. Lean on your support system, whether it’s friends, family, or a therapist. Opening up can lighten the load and remind you that you don’t have to face this alone.
Be Kind to Yourself
Healing is not a straight path. There will be ups and downs, and that’s okay. Give yourself grace and remind yourself that it’s okay to not feel “normal” right now. Healing takes time, and you don’t have to have it all figured out.
If you’re going through something hard, please remember: You don’t have to move through it perfectly. Take it one day, one step, one moment at a time. Trust in your resilience and allow yourself to grow through the process. You’ve got this.
How do you take care of yourself when you’re in survival mode? I’d love to hear your thoughts and share in this space together.
❤️ Take care of yourself.