6 Ways to Cope When Life Is Getting You Down

When life is getting you down, it’s natural to feel overwhelmed, as if an unrelenting storm is pressing down on you. For a mother grieving the loss of a daughter, this feeling is intensified, with waves of sorrow, heartache, and yearning that can seem insurmountable. These difficult moments teach us that seeking support, including help for depression, is not a sign of weakness. It's a profound act of bravery—a step toward resilience.

Depression can cloud even the brightest days, casting shadows over what once felt joyful and peaceful. In this piece, I hope to reach out to those in the darkness, sharing solace and strategies that have helped me hold on to a sense of purpose, even in the face of profound loss. Here are five ways to cope when life is getting you down.

1. Recognize and Honor Your Emotions When Life Is Getting You Down

One of the most important things I’ve learned is that it’s okay not to be okay.  I love the lyrics in Jelly Roll’s song “ I Am Not Okay” as a reminder of the fragility of the lives we all lead.

I am not okay

I'm barely getting by

I'm losing track of days

And losing sleep at night

I am not okay

I'm hanging on the rails

So if I say I'm fine

Just know I learned to hide it well

… I know I can't be the only one

Who's holding on for dear life

But God knows, I know

When it's all said and done

I'm not okay

But it's all gonna be alright

It's not okay

But we're all gonna be alright

I’ve realized that recognizing these emotions—whether frustration, sadness, or confusion—is a powerful step toward finding peace and strength. Emotions are part of life’s natural rhythm; just as the seasons change, so do our feelings.

By honoring my emotions without judgment, I’ve found that I can move through tough times with greater ease. Embracing how I feel has allowed me to turn these moments into opportunities for growth. Each emotion, even the hard ones, is a stepping stone that leads me back to hope and back to the power that lies within me.  This same power lies within each of us.

Here’s what I remind myself:

• It’s okay to feel challenged by life’s ups and downs. These emotions are temporary, like passing clouds, and they don’t define who I am.  I get to choose how life’s circumstances ultimately affect me.

• Acknowledging emotions helps build resilience. By accepting how I feel, I allow myself to release and recharge.  I allow myself the power to choose my reaction as to how I want to move forward. 

• “This too shall pass.” This phrase anchors me, a quiet reminder that brighter days are always ahead.

Honoring my emotions allows me to take on each day with a lighter heart, knowing that resilience grows every time I acknowledge my inner world.  

2. Engage in Activities That Spark Joy and Redirect Your Focus

When things feel overwhelming, shifting my focus to something positive has been incredibly helpful. I’ve found that engaging in creative activities—whether working on a house project, cooking, or writing—allows me to rediscover the joy of simply being present. These moments of creativity bring peace and remind me of life’s beauty, even in small, everyday details. Whether I’m trying a new recipe, working in my garden, or starting a creative project, I’m reminded that I have the power to bring joy into my life.

Through this journey, I’ve learned that I am the spark that lights my own flame. Too often, we look outside ourselves for joy and fulfillment, becoming dependent on external circumstances to feel whole. But true joy and connection start from within. When I take the time to nurture my inner world—cultivating self-awareness, gratitude, and creativity—I create a solid foundation for joy that naturally attracts meaningful connections and experiences from the outside world. It's a beautiful cycle that begins with the choice to honor and nurture myself first.

Consider:

• Exploring Creativity: Art, music, or writing can free your mind, helping you focus on the beauty around you.

• Starting a New Hobby: Learning something new is like hitting a refresh button for the mind, bringing in excitement and fresh energy.

Finding joy in these small activities reaffirms that life’s wonders are always there, waiting for us to notice them.

Coping Mechanisms Table:

3. Build Connections with Uplifting People When Life Is Getting You Down

Having a strong support system has been a foundation of my resilience. The people in my life—family, friends, and mentors—have shown me that we are not meant to face challenges alone. Talking to people who understand me, who lift me up, has been essential. These connections remind me of my own strength, even when life feels heavy.

I’ve also become more intentional about the relationships I nurture. Surrounding myself with people who bring positivity, kindness, and mutual respect into my life has been transformative. At the same time, I’ve gently distanced myself from those whose energy feels draining or whose focus is more self-centered. This shift hasn’t always been easy, but it’s been an act of self-care—creating space for healthier, more uplifting connections that truly support my well-being.

So, whether it’s a heartfelt conversation over coffee or a walk with a friend, connecting with others brings a sense of belonging and support that’s invaluable. We all need people who remind us of our own resilience and encourage us to keep moving forward.

Here are some ways I’ve found to nurture these connections:

• Reach Out to Loved Ones: Share how you feel with people who care; they offer perspective and can remind you of your own strengths.

• Join a Positive Community: Surround yourself with people who radiate positivity and encourage you to be your best self.

Being around others who are uplifting and resilient themselves can help you find and sustain your own inner light.

4. Practice Mindfulness and Gratitude to Embrace the Brighter Side

Practicing mindfulness and gratitude has been a transformative way to shift my perspective. Taking a moment each day to notice life’s small joys—a warm cup of coffee, journaling during the quiet morning hours, or laughter—has taught me that beauty exists even in the most ordinary things. By focusing on what’s good, I’ve found myself becoming more hopeful, resilient, and ready to face challenges with a positive outlook.

A few daily practices that have helped me include:

• Gratitude Journaling: Writing down what I’m grateful for, no matter how small, reminds me of the abundance in my life.

• Mindful Breathing Exercises: These simple exercises help me center myself and bring calm during life’s hectic moments.

• Evening Reflection: Taking a moment to reflect on the positives of the day, even just one thing, brings a sense of peace and fulfillment.

Focusing on gratitude and being present in each moment has strengthened my ability to find the good, even when things seem challenging. This practice keeps me grounded and reminds me that hope and beauty are always within reach.

Small Steps to Foster Positivity Table:

5. Take Small Steps Toward Your Goals When Life Is Getting You Down

In tough times, setting and working toward small, meaningful goals has been a game-changer for me. These goals don’t have to be grand or overwhelming. Sometimes, they’re as simple as organizing my space or reading a book I’ve startedt. By creating small goals, I remind myself that I’m still moving forward, even if it’s one step at a time.

Every step I take toward a goal brings a sense of accomplishment and progress. Setting intentions for my day, like taking time for self-care or learning something new, has helped me stay focused on growth instead of feeling stuck.

Some small steps I’ve found helpful:

• Set a Daily Intention: Each morning, decide on one thing you want to accomplish. It doesn’t have to be big, but it should bring you joy or progress.

• Create a Routine That Supports Positivity: Building a routine with activities that lift my spirit—like morning stretches or evening reading—keeps me motivated and balanced.

• Exercise Regularly: Moving my body has been a source of energy and positivity. Whether it’s a short walk or a full workout, staying active boosts my mood and builds resilience.

These small actions remind me that I’m always moving forward, and that resilience isn’t about massive leaps—it’s about small, steady steps that build strength over time.

6. Limit Negative Influences and Focus on Positivity

One of the most important lessons I’ve learned is to protect my mental and emotional space. Letting go of negativity—whether it’s toxic relationships, draining media, or my own limiting beliefs—has helped me maintain a brighter outlook. Instead, I fill my days with positivity: uplifting stories, kind people, and moments that bring peace.

A few ways I’ve found to fuel positivity include:

• Limit Exposure to Negativity: I avoid things that drain my energy, choosing instead to focus on things that uplift me.

• Seek Out Inspirational Content: Watching motivating videos, reading uplifting stories, engaging with content that makes me laugh, and filling my environment with positive influences keep my mindset strong.

Choosing to focus on the positive doesn’t mean ignoring life’s challenges; it means creating an environment where hope and resilience can flourish.  This is where true power lies.

Embrace the Power of Helping Others

When I’m feeling down, I’ve found that one of the most fulfilling ways to lift myself up is by helping others. Small acts of kindness—whether it’s listening to a friend, volunteering, or offering a helping hand—have brought a new sense of purpose and joy into my life. Giving back, even in small ways, has shown me that I have the power to make a positive difference, and this reminder has been incredibly uplifting.

Acts of kindness that have helped me find hope:

• Volunteer or Offer a Hand: Giving my time and energy to others has given me a sense of purpose and has helped me focus on the positive impact I can make.

• Practice Empathy in Everyday Moments: Simple acts of kindness or understanding toward others help me feel connected to the world and remind me that we’re all in this together.

Helping others brings a profound sense of joy and reminds me of my own strength. When we lift others up, we often find ourselves lifted as well.

Moving Forward with Hope and Resilience

I’ve learned that resilience isn’t just about getting through difficult times; it’s about finding hope, strength, and purpose along the way. Life will always have its ups and downs, but each day is a new chance to grow, to find joy, and to keep moving forward. I’ve discovered that by focusing on small steps, nurturing positive connections, and keeping hope alive, we can build a life filled with resilience and light.

When life gets you down, remember that you have the power to rise again. Each small step you take is a step toward a brighter future, filled with the beauty and joy that life still has to offer. We all have the strength within us to face challenges, to heal, and to live fully, even when things get tough. Resilience isn’t a single act—it’s a journey. And with each day, each action, and each moment of hope, we come closer to the life we envision.