8 Powerful Strategies to Cope When You’ve Had Enough
Life can be overwhelming. As adults, we expect challenges, but sometimes it feels like we’re constantly putting out fires. Just when things seem to settle, life throws another curveball.
You’re not alone if you’re feeling stressed, overwhelmed, and struggling with life’s challenges.
Let’s explore eight powerful strategies to help you cope when you’ve had enough.
1. Shift Your Perspective
Sometimes, when you’ve been working on something for an eternity, and it just isn’t coming together, it’s easy to get tunnel vision. You start to see only the obstacles, not the opportunities. I recall a particularly tough period in my business when every door seemed to be slamming shut. But then I took a step back, literally and figuratively, and noticed all the open doors. A simple yet profound shift in perspective reminded me that there’s always more than one way forward.
This experience taught me the importance of stepping back and reassessing when faced with challenges. It’s not about ignoring the problems but about recognising that there are often multiple paths to success. Doing so allows you to find new ways to approach old problems and discover solutions you might have otherwise missed.
“Remember, when you’re beating your head against a wall, there comes a point when you can only see the wall and it hurts.”
2. Practice Mindful Decision-Making
When you’re stuck in a cycle of negative thoughts or unhealthy patterns, it can feel like you’re trapped in a never-ending loop. But here’s the thing: you always have the power to decide. It’s not about forcing positivity or pretending everything is okay when it’s not. It’s about being open to the possibility of change.
I love this concept because it acknowledges that sometimes life is tough, and feeling cranky or overwhelmed is okay. The magic lies in allowing yourself the space to imagine a different outcome. Can you simply permit yourself to be open to new possibilities?
This mindset can be incredibly liberating, offering a way out of negative thought patterns and into a more hopeful future.
3. Embrace Impermanence
Sometimes, frustration and anger seem to consume everything, and it feels like nothing is going right. In those moments, it’s helpful to remember that this, too, shall pass. Think back to past challenges that now seem like distant memories. How many difficult times have you navigated and become stronger on the other side? Our ability to adapt is one of humanity’s greatest strengths. We face challenges, we adapt, and often, we forget what we once struggled with.
This perspective can be a powerful tool for managing stress. It reminds us that no matter how overwhelming things feel, they are temporary. By focusing on this impermanence, we can find the strength to keep moving forward, even when the road ahead seems uncertain.
4. Engage in Physical Activity
Exercise is more than just a physical activity; it’s a mental lifeline. It fills your body with endorphins, which can help burn off negativity and improve your mood. When exercising, you can feel a release, a sense of letting go of all the pent-up emotions weighing you down.
Exercise doesn’t just improve your physical health; it can also be a form of emotional therapy. So, the next time you’re feeling overwhelmed, consider lacing up your shoes, taking a walk, or hitting the gym. You might be surprised at how much better you feel afterwards. If you don’t, that exercise was not the right one, or it wasn’t long enough. But, I will leave you to be the judge of that…
5. Practice Gratitude
Gratitude is a powerful tool that can change your attitude and your life. While “this too shall pass” is often used to navigate difficult times, it's equally important for appreciating the good moments. Everything that brings us joy, everyone we love, and every experience we cherish will end one day. This realisation can be both sobering and liberating. It encourages us to treasure each moment — to appreciate the beauty in the world around us.
Practising gratitude can be as simple as keeping a journal where you write down three things you’re thankful for daily. It might seem small, but this habit can profoundly shift your focus from what’s lacking to what you already have. Then, you may realise you are becoming more and more grateful as it becomes a natural automatism.
6. Volunteer and Give Back
Volunteering is another way to gain perspective and purpose. Helping others can also give you a new outlook on your own life. Sharing happiness through acts of service can increase your sense of well-being and remind you that you’re part of something larger than yourself.
I have been volunteering for many years, giving my time for free in many ways. It is giving me a sense of connection and purpose, and I will do it all over again. Seeing the impact I could have on others’ lives helped me put my own challenges into perspective.
7. Pursue Your Passions
Do not underestimate the power of doing what you love. Spend time on hobbies or activities that bring you joy, not because they might lead to something more, but simply because they make you happy. Don’t judge yourself for what you enjoy; just allow yourself the pleasure of engaging in something that feels fulfilling.
Writing has always been a source of comfort and creativity for me. It’s a way to express myself and process my emotions. Whatever your passion, make time for it. It’s a form of self-care that can provide a much-needed escape from the stresses of everyday life.
Do not pressure yourself to turn hobbies into side hustles, putting way too much on your shoulders, especially if all you need is to go through the day…
8. Prioritise Self-Care and Stress Management
Incorporate relaxation techniques into your daily routine. Deep breathing exercises, body scans, guided imagery, mindfulness meditation, and practices like yoga or tai chi can help activate your body’s relaxation response. Additionally, maintain a healthy lifestyle by eating a balanced diet, reducing caffeine and sugar intake, and avoiding alcohol and other stimulants as coping mechanisms.
Taking Action: Your Path to Resilience
Now that we’ve explored these strategies, it’s time to put them into practice. Here are some actionable steps you can take:
Create a gratitude journal: Write three things you're grateful for daily.
Establish a regular exercise routine: Start with just 10 minutes a day and gradually increase.
Explore relaxation techniques: Try different methods to find what works best for you.
Set boundaries: Learn to say no and avoid additional stressors. Prioritise your well-being and mental health.
Seek support: When needed, connect with friends, family, or a therapist.
Remember, it’s okay to feel overwhelmed sometimes. What matters is how you respond to these feelings. Implementing these strategies will help you take important steps toward building resilience and improving your overall well-being.
Life will always have challenges, but with the right tools and mindset, you can navigate them more effectively. Be patient with yourself, celebrate small victories, and remember you have the strength to overcome difficult times.
Your journey towards better coping skills starts now — take that first step today.
Relaxation techniques to reduce stress
The Art of Mindful Breathing
Remember when you were a kid and could blow bubbles for hours? That’s the kind of focus we’re aiming for here. By zeroing in on your slow, deep, and deliberate breath, you can quiet the noise in your head. It’s like hitting the pause button on life’s remote control. This is especially helpful when my mind races faster than a caffeinated squirrel.
Body Scan
Imagine a warm wave of relaxation washing over you, from your toes to the top of your head. That’s what a body scan feels like. It’s like giving yourself a mental massage, releasing tension you didn’t know you were holding.
Fair warning: you might get so relaxed you’ll want to nap!
Mind’s Eye Getaway
Close your eyes and picture your happy place. Maybe it’s a sun-soaked beach, a misty mountain top, or your grandmother’s kitchen. Wherever it is, let your imagination transport you there. It’s like a mini-vacation for your mind, and no packing is required.
Being Present
Mindfulness meditation is like playing hide and seek with the present moment. The goal is to stay focused on the here and now, gently shooing away thoughts about yesterday’s embarrassing moment or tomorrow's to-do list. It's trickier than it sounds, but with practice, you'll become a zen master in no time.
Deliberate Movement with Yoga, Tai Chi, and Qi Gong
If sitting still makes you antsy, try yoga, tai chi, or qigong. These practices combine gentle movement with focused breathing, like a dance between your body and mind. They’re great ways to shake off stress and improve flexibility.
The Power of Repetition
For those who find comfort in faith, repetitive prayer can be a soothing balm for the soul. It’s like creating a mantra that resonates with your spirit, repeated in time with your breath. It’s a beautiful way to connect with something greater than yourself and find peace. Many meditation sessions support chanting or repetitive mantras.
Don’t feel like you must pick just one of these techniques and stick to it like glue. Think of them as different flavours of ice cream — try them all and see which ones you like best. Mix and match to create your perfect stress-relief sundae.
Aim to practice for about 20 minutes daily, but don’t beat yourself up if you can only manage a few minutes. Even a moment of mindfulness is better than none at all. It’s like exercising a muscle — the more you do it, the stronger your relaxation skills will become.
Remember, learning to relax is a journey, not a destination. There will be days when your mind wanders more than a lost tourist, and that’s okay. The important thing is to keep coming back to your practice, one breath at a time.
So the next time life throws you a curveball, and you feel like you’ve had enough, try one of these techniques. You might just find that oasis of calm in the middle of life’s storm. And who knows? You might even start looking forward to those moments of peace so much that you’ll want to send a thank-you note to your stress for giving you an excuse to relax!