Lately, I’ve been in full survival mode. This week, I’ve felt overwhelmed by depression, unmotivated, and totally uninspired. I’ve started several blog posts, only to hit pause on all of them because I just couldn’t summon the energy to finish.

So, when I sat down to write this post, I asked myself: What would I want to read right now? What do I need to hear at this moment? What are my friends and the people around me going through? And that’s when it hit me. It feels like so many of us are navigating tough times right now—and that’s OK. Sometimes, the most important thing we can do is simply survive.

With that in mind, I’ve put together a list of five practical tips that you can start using today to help you survive tough times and find your way through the challenges.

1. Move Your Body: The Power of Physical Activity for Your Mind and Body

This step is actually what inspired me to get up, shake off the mental fog, and start writing this post. Our bodies and minds are deeply connected, and one directly impacts the other. This is the mind-body connection. When you take care of your body, you’re also nurturing your mental health. Moving your body—whether it’s a light stretch or a walk—can help shift your mindset and pull you out of a negative or dark place.

But here’s the challenge: When you’re feeling mentally drained or unmotivated, moving your body might be the last thing you want to do. I get it. That’s where a little trick I use, called the five-second rule, comes in handy. The idea is simple: you count down from five, and before you reach one, you have to physically take action. It’s a mental hack that bypasses overthinking, forcing you to move without hesitation. This works wonders, whether it’s getting up for a quick workout or just getting your body into motion. You can dive deeper into this tip in Mel Robbins’s book, The 5 Second Rule (Amazon).

This step is especially crucial if you’re trying to overcome emotional or physical barriers. Moving your body helps release negative energy or stored trauma, making it a vital tool for healing during tough times.

Now, you might be wondering, “How do I move when I’m barely motivated?” Don’t worry—I’ve got you covered. Here are a few easy ways to get your body moving, even when your mind isn’t on board:

• Go for a Walk – Walking is the easiest, no-excuse way to get your body moving. It’s free, simple, and anyone can do it. Plus, it pairs perfectly with other tips on this list. For example, walking outside can help you soak up some sunlight (tip #2) and staying connected (tip #4) if you bring a friend along. It’s an easy way to clear your head and get your body active.
  
• Keep Dumbbells at Home – Strength training is a great habit, but when you’re in a low place, you don’t want to push yourself too hard. Having a set of dumbbells (Amazon) at home lets you do simple, low-energy exercises without the hassle of going to the gym. It’s been a lifesaver for me during tough times because it takes away the need for socializing at the gym, and it’s easy to fit into my routine at home.
  
• Yoga/Stretching/Somatic Exercises – Moving your body doesn’t always mean a full workout. Start small with gentle stretches, yoga, or somatic exercises. These can be done in just a few minutes, either in the morning or before bed. A five-minute stretch session can work wonders in getting your body to relax and reconnect. There are also plenty of beginner-friendly yoga videos on YouTube. Be sure to get yourself a thick Yoga Mat (Amazon) to avoid injury. Many somatic exercises can be done right in your bed—perfect for those early mornings when you’re just getting started. Read more on yoga and somatic exercises here: 5 Simple Mindfulness Practices.

2. Spend Time in The Sun: How Natural Light Can Lift Your Mood

When my friends tell me they’re feeling down, my first question is always the same: “Have you gone outside lately?” It’s so easy to forget the power of sunlight when we’re stuck in a 9-5 routine. After a long day at work or when you finally have a break, stepping outside can feel like a chore. But trust me—once you get a good dose of sunlight, you’ll be amazed at how much more energized, peaceful, and ready you feel to tackle your day.

Here’s why sunlight is such an important piece of the puzzle when it comes to how to survive tough times:

• Boosts Mood and Focus: Sunlight helps your body produce serotonin, the “feel-good” hormone. This boosts your mood, energy, and concentration, making it easier to get through your day. For many people, this simple exposure to sunlight can help alleviate symptoms of depression and reduce stress (according to Health.com).
  
• Improves Sleep: Sunlight plays a key role in regulating your circadian rhythm, which helps improve sleep quality. Getting natural light during the day can help you sleep more soundly at night, which is crucial for mental clarity and emotional well-being (Health.com).
  
• Lowers Blood Pressure & Boosts Immunity: Spending time in the sun can naturally lower your blood pressure and enhance your immune system. It’s a simple way to support your body physically as well as mentally during tough times (Health.com).
  
• Connects You with Nature: There’s something incredibly grounding about being outdoors. Whether it’s connecting with the natural world, spotting animals, or simply observing the world around you, being in nature provides a sense of purpose and gratitude for life. In my experience, spending time outside has always brought me a renewed sense of peace.

3. Identify and Manage Your Triggers: Taking Control of Your Emotional Responses

Before we dive into this tip, I want to give you a heads-up: this one takes time and a lot of intentional effort. Identifying and managing your triggers is an ongoing journey, not something you can fix overnight. Honestly, just when I think I’ve got a handle on mine, a new one seems to pop up out of nowhere. But with time, you’ll start recognizing your patterns and learn how to manage them better.

So, what exactly are triggers? A trigger is any stimulus, event, or situation that stirs up a strong emotional or physical reaction, often tied to a past negative or traumatic experience (according to the Cambridge Dictionary). Now, I know some of you might be thinking, “But I haven’t gone through a major traumatic event, so this doesn’t really apply to me.”

Here’s the thing: trauma doesn’t have to be something big like an accident or abuse. Every person, with very few exceptions, has experienced some form of trauma. It could be something seemingly small, like not feeling emotionally supported as a child, or it could be a larger event, like the loss of a loved one or a difficult family situation. Even subtle experiences like these leave their mark and can create triggers that affect us later in life.

Identifying these triggers is key to how to survive tough times because, once you understand them, you can take steps to regain control over your emotional responses. Triggers come in all shapes and sizes and can be activated by anything from a certain smell to a specific situation. It’s very personal to each person’s history and experiences.

For example, someone who grew up feeling ignored or neglected may feel triggered in a work meeting when they don’t feel respected or heard. This could lead to physical symptoms like tearing at their fingernails, shallow breathing, or shaking. These are the body’s responses to a trigger, signaling that something deeper is going on emotionally.

Once you’ve identified your triggers, the next step is learning how to regulate yourself so that they don’t take control. It’s all about not letting your emotional responses get the best of you. That’s where healthy coping mechanisms come into play, and I’ll be diving deeper into those in tip number five.

Pro Tip for Women: You WILL be more triggered and find it more difficult to emotionally regulate around the time of your period. It’s biological, so don’t be hard on yourself. If you feel less in control at this time, be compassionate with yourself and remember that you’re still making progress. It’s all part of the process!

4. Stay Connected: You’re Never Alone—Even When It Feels Like It

During tough times, it’s completely normal to feel isolated. Your mind may start feeding you false thoughts like, “Nobody cares about me,” “I’m all alone in this,” or “No one gets it.” These feelings can be overwhelming, and your instinct may be to shut yourself off from the world. But here’s the truth: when you’re struggling, this is exactly the time when you need to reach out, not withdraw. These feelings of isolation are often a trauma response, but it’s important to push through them and lean on others for support.

One of the most powerful ways to survive tough times is to thoughtfully identify 2-3 people you trust—those go-to friends or family members who you know will be there for you when you need them. These are the people you can reach out to, whether through a call, text, or FaceTime. Don’t be afraid to tell them that you’re struggling and could use some support. It’s not always easy, but opening up is key to staying connected and feeling seen.

Additionally, it’s important to be intentional about staying connected in the future, even when things are going well. For example, you might try sending your trusted friends a quick good morning text every day. This small, consistent gesture can help build a sense of reliability and safety in your relationships, so when you hit a rough patch, those connections are already strong. This technique is discussed on the podcast episode of On Purpose featuring Andrew Huberman. To learn more of the benefits, listen here.

If you’re finding it hard to think of someone to turn to, or if you truly feel you don’t have anyone in your corner, it’s time to put yourself out there. Try something as simple as going for a walk in a public park, attending a packed movie, or joining a group hobby like a book club. Just being around other people, even if you don’t interact with them directly, can help you feel part of a community and give you the sense of safety and support you need to push through tough times.

5. Healthy Coping Mechanisms: Find What Works for You

While staying connected with others and having a sense of community is crucial, it’s just as important to develop healthy coping mechanisms that allow you to self-regulate and not solely rely on external validation for your emotional well-being.

A coping mechanism is any strategy—whether conscious or unconscious—that helps you manage stress or emotional discomfort (according to the APA Dictionary of Psychology). As we’ve already discussed in tip number three, coping mechanisms will look different for everyone. What works for one person might not work for another, and that’s perfectly okay. The goal is to discover what helps you navigate tough times and brings you peace.

Here are some healthy coping mechanisms that can support you during hard moments:

• Breathing exercises: Simple techniques like deep breathing or box breathing can calm your nervous system and help reduce anxiety. Try a breathing buddy (Amazon) to remind and assist you with your exercises.
  
• Journaling: Writing down your thoughts is a great way to process emotions and gain clarity during chaotic times. Try a Gratitude Journal (Amazon).
  
• Meditation & mindfulness: These practices can help you stay grounded and present, even when things feel overwhelming.
  
• Creative outlets: Whether it’s painting, music, or any form of self-expression, creative activities can be incredibly healing.
  
• Talking to a therapist or trusted friend: Sometimes just having someone to listen to can provide comfort and perspective.
  

However, it’s equally important to be cautious of toxic coping mechanisms. While things like smoking, drinking, or distracting yourself through casual dating might feel like a temporary escape, they don’t actually help you heal in the long run. In fact, they may make it harder for you to survive tough times by masking deeper emotional issues instead of addressing them.

The key is finding healthy ways to deal with your emotions, so you can build the resilience you need to move through difficult moments with more strength and balance.

Conclusion

In the end, tough times often show up at our doorsteps, no matter how hard we try to avoid them. During these challenging moments, it’s crucial to turn inward and focus on yourself. Use the tips we’ve discussed, give yourself permission to rest, and celebrate even the smallest victories.

Have any tips that have helped you survive tough times or memorable survival experiences you’d like to share? (Hopefully not something like crying with a bloody nose in a park parking lot like I did this week 😅). Drop your thoughts below—I’d love to hear from you!

And don’t forget to subscribe to Brilliant Beginners for more content like this. Here, we’re all about thriving—but some days, it’s perfectly fine to simply survive.