When Life Feels Overwhelming: Mindful Ways to Navigate Tough Days

"Even in the midst of difficulty, there is always something to be grateful for."

Life has its way of presenting us with moments that can feel so challenging and it can throw curveballs at us when we least expect them. Some days, even the simplest tasks can feel like climbing a mountain, and our responsibilities weigh heavier than ever. Recently, a client inspired me by sharing an insightful article by Lori Deschene on Tiny Buddha, and I felt compelled to share 8 mindful strategies that have helped me and many other clients navigate these challenging moments.

1. Acknowledge Your Feelings

First and foremost, it's okay not to feel okay. Give yourself permission to experience your emotions without any judgment and with curiosity and openness. I remember working with a client who had just started a demanding job while also caring for a sick parent. She felt overwhelmed and guilty for not being able to "handle it all." By acknowledging her feelings rather than suppressing them, was the first step for self-care and finding relief. Emotions are like waves — they rise and fall, and giving them space to come and go lets them pass more naturally.

2. Practice Mindful Breathing

When stress starts to build, taking a moment to focus on the sensations of your breath coming and going out can work wonders. Close your eyes and take slower, deeper than usual breaths — in through your nose (feel the coolness of the air) and out through your nose or mouth (notice the sensations). One of my clients found this technique incredibly helpful before important meetings. He told me that by stabilizing his mind and calming his body with mindful breathing, helped ground him and stay present, even when anxiety tried to take over.

3. Break Tasks into Manageable Steps

Feeling overwhelmed often comes from looking at the big picture and getting lost in all that needs to be done. A close friend of mine felt paralyzed by the clutter in her home after a particularly stressful time in her life. She temporarily lost her motivation and energy to tidy and de-clutter. We chatted about tackling one room — or even just one corner — at a time. Celebrating each small victory made the larger goal feel less daunting and more achievable. It also gave a feeling of momentum.

4. Stay Connected

Reaching out to others can give a feeling comfort and give us a new perspective. When I’m feeling overwhelmed or alone, texting a friend or family member makes a difference. Human connection is a powerful tool for healing and resilience.

5. Engage in Self-Care

Prioritize activities that nurture your well-being. This might mean taking a walk in nature, diving into a good book, your favourite show, enjoying a warm bath, your favourite snack or meal or cuddling with a pet. One client started dedicating just 20 minutes each evening to his favourite hobby —painting. This simple act became his refuge from the chaos of daily life. Remember, self-care isn't selfish; it's an investment in your mental and emotional health.

6. Consider Using a Body Double

Sometimes, having someone by your side—even virtually—can make a significant difference in getting things done, especially when motivation is low. If you're struggling to complete tasks at home, you might find it helpful to check out Focusmate. It's an online platform that connects you with a "body double" for virtual co-working sessions. This accountability partnership can help you stay focused and make daunting tasks feel more manageable.

7. Embrace Gratitude

Another powerful tool for navigating tough days is practicing gratitude. Shifting our focus to what we're thankful for can uplift our spirits and change our perspective. I'd like to share one of my favourite videos on Gratitude—a TEDxSF talk by Louie Schwartzberg. His breathtaking visuals and heartfelt narration remind us of the everyday wonders in nature we often overlook. When I watched it again, I found my body relaxing and felt such a sense of awe and wonder.

Science backs this up: studies have shown that practicing gratitude can increase happiness, reduce stress, and even improve physical health. It enhances empathy, reduces frustration, and can improve sleep quality. I practice it most mornings upon waking and before going to sleep, By taking a few moments each day to acknowledge what we're grateful for, we cultivate a more positive outlook and build resilience against life's challenges.

8. Seek Professional Support if Needed

If feelings of overwhelm persist, consider reaching out to a mental health professional. Therapy can offer additional strategies and support to help you navigate challenging emotions.

We all experience tough days, but by incorporating mindfulness, self-compassion, and gratitude into our routines, we can find strength and moments of peace even during life's most challenging times.