There are seasons in life where no affirmation, to-do list, or motivational quote seems to make a dent. Days where even breathing feels like a task and simply getting out of bed feels like lifting the weight of the world. Whether it's the heartbreak of a relationship ending, the stress of losing a job, or the slow, relentless ache of burnout, tough times strip away the armor we wear to face the world.
I've been there—sitting on my kitchen floor, crying into a cup of cold coffee, wondering how everything slipped so far out of control. If you're reading this because life feels too heavy right now, I want you to know: this article isn't going to tell you to “just stay positive.” That’s not what this is.
This is about surviving with soul. It’s about real, grounded ways to hold on to a little light when everything feels dark. Not forced optimism. Not fake smiles. But hope that has been through the fire—and still flickers.
Let’s explore how to stay positive in tough times, with honesty, empathy, and a few strategies that actually work.
Why Positivity Is Not Toxic
Before we dive into the strategies, let’s address the elephant in the room: the idea of toxic positivity.
You’ve likely heard phrases like “good vibes only” or “everything happens for a reason.” While often well-meaning, these statements can invalidate real pain. Toxic positivity dismisses struggle. It skips the important step of emotional acknowledgment.
But authentic positivity is something different. It doesn’t deny hardship. It coexists with it.
Staying positive doesn’t mean pretending everything’s okay. It means choosing to believe that even in difficulty, there’s something worth holding onto—something still within your control. It’s not about perfection. It’s about presence.
Acknowledge the Struggle Honestly
Before you can climb out of a hole, you have to admit you're in one. There’s profound power in naming what you're going through.
In Cognitive Behavioral Therapy (CBT), emotional labeling is a first step toward healing. Simply saying, “I’m overwhelmed,” “I’m grieving,” or “I’m scared” activates the part of your brain that allows for emotional regulation.
I once journaled a single sentence over and over: “I’m not okay, but I want to be.” It didn’t fix everything, but it gave me a starting point.
Takeaway: Honesty is not weakness. It's the beginning of strength. Allow yourself to feel without judgment.
Limit Exposure to Negativity
When everything inside you feels chaotic, the last thing you need is more chaos from the outside.
News cycles filled with crisis. Social media drenched in comparison. Toxic conversations that drain your spirit. All of these feed anxiety and hopelessness.
I took a weeklong break from Instagram when I felt myself spiraling—and in that silence, I heard my own thoughts again.
Try this:
- Mute negative accounts
- Unsubscribe from doomscroll-worthy newsletters
- Limit your news intake to once a day from trusted sources
Takeaway: Guard your emotional space. Not everything that screams for your attention deserves a seat at your table.
Focus on Small Wins
When you feel like you're failing at life, even the tiniest success can be a lifeline. A made bed. A 10-minute walk. Cooking a simple meal. These may seem like nothing—but they’re not.
Small wins retrain your brain to see progress. They build psychological momentum, creating a sense of agency.
I remember one brutal week when the only goal I set was to shower and reply to one email each day. I did that. And it mattered.
Try this:
- Create a micro to-do list with 1–2 things max
- Celebrate completing them, no matter how minor
Takeaway: Small steps are not small. They are survival. Let them count.
Create a Morning Anchor
When the world feels unpredictable, ritual creates stability.
A morning anchor is a consistent practice that gently pulls you into your day. It doesn’t have to be elaborate. Just something that grounds you.
For me, it’s lighting a candle and journaling one sentence: “How do I feel today?” For others, it’s music, prayer, stretching, or sipping tea while staring out the window.
Ideas for morning anchors:
- Five-minute meditation
- A favorite song on repeat
- Reading one inspiring quote or passage
- Writing a list of 3 things you're grateful for
Takeaway: Anchors don’t fix the storm. But they help you stand in it without getting swept away.
Reconnect with Purpose or Service
Pain often makes us retreat inward—but sometimes the path back to ourselves is outward.
Helping others reminds us that we still have value. That we still matter. Whether it's checking in on a friend, donating to a cause, or simply being kind to someone else—service cultivates meaning.
One of my friends started writing anonymous notes of encouragement and leaving them in library books. It was her way of coping with depression—and those notes changed lives she never met.
Takeaway: When you feel powerless, kindness is power. Let your pain be the birthplace of empathy.
Lean Into Your Support Network
I used to believe that leaning on people was a sign of failure. I didn't want to be a burden. But connection isn't dependence—it’s interdependence. It’s human.
Call someone. Text “I’m struggling today.” Ask to sit with a friend in silence. Even sending a meme can break the isolation.
And if you don’t have a strong circle right now, consider:
- Online support groups
- Therapy (virtual or in-person)
- Volunteering communities
Takeaway: Vulnerability isn't weakness. It’s the doorway to real connection. You're allowed to reach out.
Use Visualization and Mental Reframing
One night during a particularly hard season, I imagined my future self—six months from now—standing on the other side of the pain. She didn’t have all the answers, but she was still standing. And that gave me hope.
Visualization taps into your brain's ability to bridge present and future. It activates the same neural networks as real experience.
Try this:
- Close your eyes and picture yourself doing something peaceful.
- Write a letter from “you in the future” to “you now.”
- Journal about a past time you got through something hard.
Takeaway: Reframing your mindset doesn’t erase pain, but it reminds you pain is not the whole story.
Accept That Positivity Doesn’t Mean Perfection
There will be days when none of this works. When all you want is to stay in bed and forget the world. That’s okay.
Emotional resilience isn’t about never breaking down. It’s about allowing yourself space to feel, fall, and still return.
Some days you'll move forward. Some days you’ll just survive. Both are valid.
Takeaway: Positivity isn't about constant joy. It's about choosing to believe that your story doesn’t end here.
Real-Life Story: Ana’s Walks
One of my readers, Ana, lost her job during a time when her relationship was also unraveling. She told me it felt like her life had collapsed in on itself.
She started taking 10-minute morning walks—not to fix her life, but to have one thing she could count on. Just 10 minutes, every day. Three months later, she emailed to say she wasn’t “better” yet—but she wasn’t hopeless anymore.
The walks had become her anchor. Her declaration of “I’m still here.”
Quick Recap: 8 Ways to Stay Positive in Tough Times
- Acknowledge the struggle honestly
- Limit exposure to negativity
- Focus on small wins
- Create a morning anchor
- Reconnect with purpose or service
- Lean into your support network
- Use visualization or mental reframing
- Accept that positivity doesn’t mean perfection
Closing Thoughts
I won’t pretend any of this is easy. I won’t wrap it all up in a pretty bow and say, “Just be grateful.” But I will say this:
You are not alone. You are not broken for feeling overwhelmed. You are still worthy of light, love, and hope—even now.
Start small. Start where you are. Cry if you need to. Rest when you must. But please don’t give up. There is still beauty ahead. And there’s still strength in you—even if it feels buried.
So I ask you: What helps you stay grounded during tough seasons? Share your thoughts below—someone else may need your words today.