7 ways to help you stay happy during tough times | Safe and Sound
Life isn't always smooth sailing, and everyone faces challenging times. These challenges can come from various sources: work, relationships, finances, or health issues. However, it is precisely during these difficult times that the ability to find happiness and inner peace is crucial. Below are seven ways to achieve happiness during challenging times, as shared by psychology experts.
Phi Thuy Linh | Bachelor of Public Health – Application of Safe and Sound Mental Health Care
Institute of Applied Medical Technology
1. Accept your emotions and practice self-compassion.
Accepting your emotions helps you avoid getting stuck in negative feelings.
One of the first methods that psychologists recommend when you're feeling down is accepting your emotions. During stressful times, you might feel sad, angry, or anxious. Instead of denying or fighting those emotions, learn to accept them and understand that they are natural bodily reactions to a challenge. Accepting your emotions helps you avoid getting stuck in negative feelings and allows you to move toward more positive solutions.
Practicing self-compassion is a way to treat yourself with empathy and love. When you face difficulties, instead of criticizing yourself, be gentle and understanding of what you are going through. According to psychologists, self-compassion helps you feel relieved and more easily overcome challenges.
How to do it:
- Tell yourself: “I’m going through a difficult time, and that’s perfectly normal. I’ll treat myself with love and patience, just like I would comfort a close friend.”
- Engage in calming activities such as journaling or meditation to listen to and accept yourself.
2. Practice gratitude.
During challenging times, maintaining a positive mindset can be a significant test. However, one simple way that psychologists recommend to improve your mood is to practice gratitude. Research shows that gratitude not only helps you view life more positively but also reduces stress and improves mental health.
How to do it:
- Every day, write down three things you are grateful for, no matter how small, such as a delicious meal, a caring friend, or simply being healthy.
Practice gratitude in the morning or evening before bed to start and end the day in a positive state.
3. Seek support from family members or mental health professionals.
When facing difficulties, it's easy to feel lonely or lost. However, one of the most important ways to find happiness again during challenging times is to seek support from family, friends, or mental health professionals. A conversation with someone you trust can help you release emotions, see the problem from a different perspective, and find effective solutions.
A mental health professional can help you identify negative emotions and provide appropriate therapies to improve your mental health. If you feel you can't resolve the situation on your own, seeking help from a mental health professional will provide you with the necessary support to overcome the difficulties.
4. Focus on the things you can control.
One of the reasons you might feel helpless during difficult times is when you focus too much on things beyond your control. In reality, there are many things in life you can't change, but you can absolutely control how you react to them. Psychologists advise that instead of worrying about things beyond your control, focus on what you can do immediately to improve the situation.
For example, even if you can't change your job circumstances or financial situation, you can still control how you deal with them. You can change your attitude, seek out new opportunities, or simply make small changes to your daily routine to improve your mood. When you focus on what you can control, you'll feel more proactive and less anxious.
How to do it:
- Make a list of the problems you are facing and divide them into two groups: "Controllable" and "Uncontrollable".
- Focus on the "controllable" issues and take small, step-by-step actions to address them.
5. Practice mindfulness.
Mindfulness is a method that helps you live fully in the present moment without judging or worrying about the past or the future. It's one of the techniques recommended by many psychologists for managing emotions and coping with stress. When you practice mindfulness, you learn to focus on your breath and bodily sensations, helping your mind become calm and reducing anxiety.
Mindfulness helps manage emotions effectively.
Practicing mindfulness can help reduce stress, improve concentration, and enhance your mental state. Psychologists recommend this practice during challenging times.
How to do it:
- Spend 5-10 minutes each day sitting quietly, breathing deeply, and focusing on your breath. When your mind wanders, gently bring it back to the present moment.
- Practice mindfulness while doing everyday tasks such as eating, walking, or washing dishes, by focusing on your current sensations and actions.
6. Maintain a self-care routine.
When faced with difficulties, you may feel physically and mentally exhausted. However, one of the key things to maintaining happiness is self-care. Psychologists consistently emphasize that caring for your physical and mental health is crucial for building the strength to overcome challenges. This includes eating healthily, exercising regularly, getting enough sleep, and dedicating time to relaxing activities such as reading, listening to music, or attending yoga or meditation classes.
When your body is healthy, you'll have enough energy and focus to face any challenge. At the same time, self-care helps reduce stress and keep your mind balanced.
7. Find meaning in difficulties.
One way to maintain happiness during difficult times is to find meaning in the challenges you're facing. No matter how tough things get, each challenge offers a lesson or an opportunity for growth. Psychologists advise viewing challenges as a part of life, rather than something negative to avoid.
How to do it:
- Ask yourself: "What can I learn from this situation?" or "How can I use this experience to help others?"
- Record the lessons you learned from the difficulties you experienced and how they helped you grow.
Happiness isn't something that can be achieved only in favorable moments. During difficult times, applying methods like accepting your emotions and practicing gratitude will help you maintain peace and happiness. Psychologists play a crucial role in helping you identify your emotions, providing effective stress management techniques, and supporting you in finding balance in your life. Be patient and take small steps to build a strong mindset and find happiness even in the most challenging times.
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