Finding strength on hard days: Embracing the journey

Some days, the weight of the world feels heavier. Even small tasks can feel monumental, and motivation may seem a million miles away. If you’re going through one of those days, know that you’re not alone. We all experience difficult days, but it’s how we face them that ultimately shapes our resilience, character, and perspective.

Here are some thoughts and reminders to hold close when the going gets tough:

8 Powerful strategies for personal growth

1. Remember, hard days don’t define you

It’s easy to let a challenging day or even a series of them feel like a definition of who we are. When things aren’t going well, our minds can quickly spiral, convincing us that “this is just how things are.” But tough days are moments in time, not a reflection of your value or abilities. They’re like passing clouds that may obscure the sun but can never block it forever.

Affirmation: This day does not define me. I am allowed to feel challenged, but I am also capable of finding light.

2. Break it down to one step at a time

Big obstacles become more manageable when broken down into small, actionable steps. If getting through the day feels overwhelming, focus on one thing at a time. Perhaps that’s simply getting out of bed, having a meal, or ticking off one small task. Each step you take, no matter how small, is progress.

Small Wins: Each completed step no matter how minor is a victory. Celebrate it.

3. Practice self-compassion, not self-judgment

When life feels hard, we’re often our own harshest critics. We might replay our mistakes or focus on what we “should” be doing. But the last thing you need on a tough day is added criticism from yourself. Be gentle. Imagine you’re talking to a friend in your position what would you say to them? Likely, words of encouragement and care. Offer yourself the same grace.

Self-compassion reminder: I am worthy of kindness, even (and especially) from myself.

4. Reach out and share

One of the most isolating parts of hard days is feeling like you’re the only one struggling. The reality is, so many people are silently navigating their own battles. Reaching out, whether to a friend, family member, or online community, can lighten the load. A shared burden feels lighter, and sometimes, just knowing someone else understands is enough to provide a glimmer of hope.

Connection Reminder: I am not alone. I have people who care about me, and my struggles are valid.

5. Focus on what you can control, let go of what you can’t

So much of our anxiety comes from worrying about things outside our control. Try to focus on the things you can influence like your perspective, your breathing, or even just the way you’re framing your thoughts. Letting go of what you can’t control doesn’t mean ignoring reality; it’s about freeing up energy for things that can uplift you rather than weigh you down.

Empowerment Mantra: I will focus on what I can control and release what I cannot.

6. Allow yourself to rest

Hard days are draining. When you’re already feeling overwhelmed, pushing through at full speed can worsen things. Rest isn’t a weakness or defeat; it’s a necessity. Giving yourself permission to pause, to take a break, or to have a day to recharge can be a powerful act of self-care. Rest helps us reset, refresh, and ultimately come back stronger.

Rest Affirmation: It’s okay to rest. My worth is not tied to my productivity.

7. Celebrate the small moments of joy

Even on the hardest days, there can be small glimpses of light. Maybe it’s a favorite song, a cup of coffee, or a few minutes of quiet. Those little moments might seem insignificant, but they’re reminders that beauty can exist, even in darkness. Look for and embrace these tiny moments; they can help shift your perspective and ease some of the day’s weight.

Joy Reminder: Small moments of joy are all around me, even on difficult days.

8. Remember, you’ve overcome hard days before

This might not be the first hard day you’ve experienced, and it likely won’t be the last. But think back to other times you’ve faced challenges. You’ve survived them. Perhaps you even learned something or grew because of them. Your track record for overcoming tough days is 100%. Trust in your resilience and your ability to get through this one, too.

Strength Reminder: I’ve faced hard days before, and I am capable of facing this one.

In Closing:

If today feels heavy, give yourself permission to move through it at your own pace. You are strong, resilient, and capable, even if you don’t feel that way right now. Remember that it’s okay to struggle, and it’s okay to take things one step at a time. These hard days are just chapters in your story, not the whole book. Better days are ahead trust in that truth.