{"id":83725,"date":"2020-09-17T13:01:55","date_gmt":"2020-09-17T21:01:55","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=83725"},"modified":"2020-09-22T08:35:46","modified_gmt":"2020-09-22T16:35:46","slug":"10-ways-to-stay-strong-when-everything-seems-to-be-going-wrong","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/10-ways-to-stay-strong-when-everything-seems-to-be-going-wrong\/","title":{"rendered":"10 Ways to Stay Strong When Everything Seems to Be Going Wrong"},"content":{"rendered":"
<\/div>\n

If you find yourself wondering if everything will go wrong in 2020, you are far from alone. This year has seen more than its share of heartache, and it isn\u2019t over yet. Help may never arrive \u2014 how can you keep going?<\/p>\n\n\n\n

It\u2019s challenging to stay strong when everything seems to be going wrong. While the tips below are no substitute for professional care, financial and other circumstances don\u2019t always make seeking treatment an option. These 10 self-care practices may keep you from capsizing when the seas grow rocky. <\/p>\n\n\n\n

1. Take a Deep Breath<\/h2>\n\n\n\n

Many times, you grow anxious from future fears, not from what\u2019s happening at present. When negative possibilities loom large, it can seem impossible to divorce yourself from thoughts like, \u201cI\u2019m going to lose my home.\u201d <\/p>\n\n\n\n

One way to center yourself in the present and regain perspective is to focus on your breath. Try 2-to-1 breathing, where you exhale for twice as long<\/a> as you inhale. This process activates your parasympathetic nervous system, which tells your body to calm down. <\/p>\n\n\n\n

2. Learn to HALT<\/h2>\n\n\n\n

Anytime you feel negative, you can use the HALT technique to identify whether physical sensations contribute to your mood. HALT stands for hungry, angry, lonely and tired. While the method won\u2019t chase your problems away<\/a>, it can help you practice necessary self-care. <\/p>\n\n\n\n

Think of the Snickers commercial \u2014 you\u2019re not you when you\u2019re hungry or stressed to the limit. Take the cue, and while you may want a healthier snack than a chocolate bar, address your needs. Write a letter you never plan to send to manage anger or take a nap if you\u2019re tired. <\/p>\n\n\n\n

3. Outline What You Can Control<\/h2>\n\n\n\n

Uncertainty. Does any word in the English language induce such mingled terror and exasperation? As tired as you may be of the term, it continues to abound.<\/p>\n\n\n\n

Write a list of what you can control. You can\u2019t prevent layoffs \u2014 but you can dust off your resume. You can\u2019t force your landlord not to sell \u2014 but you can investigate more affordable housing options that will let you save cash and get back on your feet. <\/p>\n\n\n\n

4. Let Go of Things You Can\u2019t<\/h2>\n\n\n\n

If you\u2019re a parent, you probably heard Elsa sing \u201cLet It Go\u201d roughly 1,432,634 times. Why not take that icy princess up on her advice?<\/p>\n\n\n\n

You can use mindfulness techniques<\/a> to let go of those things you can\u2019t control. Once you shrug the weight of trying to change something that you really can\u2019t off your shoulders, you can devote more energy to those you can influence. <\/p>\n\n\n\n

5. Nourish Your Body Well<\/h2>\n\n\n\n

Science has discovered a link between your intestinal microflora and your mood. Specifically, alterations in your intestine\u2019s bacterial composition<\/a> can influence mental disorders, autism and Parkinson\u2019s disease. When you eat the wrong combinations of foods, you throw your microbiome, or system of gut organisms, out of whack. <\/p>\n\n\n\n

What you eat can, therefore, make you feel worse \u2014 or better. Try to avoid foods containing processed flour, as manufacturing strips away vital nutrients<\/a> with the bran, like magnesium. <\/p>\n\n\n\n

Instead, opt for foods like nuts, which are high in the mood mineral. Some Asian research also suggests that consuming more fish may lower your depression risk. <\/p>\n\n\n\n

6. Get Some Physical Movement <\/h2>\n\n\n\n

Exercise is one of the best ways to improve your mood. The problem is, when you feel depressed, working out becomes the last thing you feel energetic enough to do. <\/p>\n\n\n\n

Use this psychological trick to get yourself going \u2014 promise yourself that you only need to exercise for 10 minutes. Set a timer, and let yourself stop when it goes off. However, once you start getting those endorphins flowing, you\u2019ll likely want to finish your workout. <\/p>\n\n\n\n

7. Say No to the Nightcap<\/h2>\n\n\n\n

Alcohol sings a sweet siren song when you feel depressed \u2014 make like Odysseus and tie yourself to the mast. Refuse to let a drop in your house if you must, or have your spouse lock the liquor cabinet and hide the key. <\/p>\n\n\n\n

The reason is that drinking messes with your neurotransmitter<\/a> levels. It impacts dopamine, glutamate, GABA \u2014 all of which affect your mood. While you may temporarily deaden your emotions, you\u2019ll feel much worse afterward \u2014 and not all from the hangover. <\/p>\n\n\n\n

8. Identify Your Support Network <\/h2>\n\n\n\n

When everything\u2019s going wrong, you might feel tempted to isolate yourself. \u201cNo one cares about my problems,\u201d and, \u201ceveryone has their cross to bear,\u201d predominate your thoughts. <\/p>\n\n\n\n

Reach out anyway. Your social support system can remind you of your intrinsic value, independent of your job, housing or wallet size. They can also lend you the needed perspective for moving forward. <\/p>\n\n\n\n

9. Perform a Kind Deed<\/h2>\n\n\n\n

It sounds ironic, but the best thing you can do when you feel down is to lift someone else up. That\u2019s because volunteering raises the levels of serotonin<\/a> and oxytocin, among other neurotransmitters. They all result in a mood boost. <\/p>\n\n\n\n

Spend time socializing kitties at a local animal shelter. Stop and give the change from your lunch to the person holding up a sign on the corner \u2014 without judging how they may spend it. If you have the means, buy them a meal, too. <\/p>\n\n\n\n

10. Try to Sleep More Soundly<\/h2>\n\n\n\n

You know how grumpy you feel after tossing and turning. Try to get adequate sleep. <\/p>\n\n\n\n

If you find shuteye elusive due to anxiety or depression, seek help. If that isn\u2019t possible in your circumstances, natural remedies can sometimes.work. Valerian tea is a good option, but it does take time to build up in your system \u2014 give it two weeks. Over-the-counter allergy pills like Benadryl ease some into dreamland. <\/p>\n\n\n\n

Use These 10 Tips to Stay Strong When It Seems Like Everything\u2019s Going Wrong <\/h2>\n\n\n\n

When it seems like everything\u2019s going wrong, staying strong can prove challenging. The 10 tips above can help you stay grounded when the world feels like a cyclone trying to blow you away.<\/p>\n\n\n\n

Author Byline:<\/strong><\/p>\n\n\n\n

Mia Barnes is the Editor in Chief at BodyMind.com. She loves to write about health and wellness with a focus on mental wellbeing topics. She hopes that her writing will encourage those who read it.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you find yourself wondering if everything will go wrong in 2020, you are far from alone. This year has seen more than its share of heartache, and it isn\u2019t over yet. Help may never arrive \u2014 how can you … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":19590,"featured_media":83727,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false},"categories":[9,7748],"tags":[7767,4654,4631,387,4629],"yoast_head":"\n10 Ways to Stay Strong When Everything Seems to Be Going Wrong<\/title>\n<meta name=\"description\" content=\"If you find yourself wondering if everything will go wrong in 2020, you are far from alone. 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