If you feel that you are being pushed past your limits, here are five things to remind yourself of when you feel inadequate, or when life feels like it is too much for you to cope with.
1. Recognise your strength
You are stronger than you think. Look back at past events, especially those really tough ones, and you will realise how much you have been through and made it through. If your life was re-created into a story, and you see yourself as the main character, you will recognise that you are capable of pushing through trying situations. It takes time to overcome trying situations, but you are able to.
You may also want to consider reaching out to a trusted friend or family member, or a mental health professional during this period. Always remember that you do not have to go through your struggles alone. Acknowledging that you need help and asking for it is a sign of immense strength. That is already half the battle won.
2. Take it day by day
While it is crucial to look back at past events to help you recognise your strength, it is also equally vital to not dwell too much on the past or worry about tomorrow that we forget to live in the present. Focus on each day itself without judging it. Practising mindfulness in the present moment can boost your ability to be resilient against stress and cope better. You may also practice deep breathing exercises to calm your nerves whenever you feel overwhelmed.
3. Know that you can be happy again
Recall your fondest memory. It could be spending quality time with your loved ones or achieving success in a major examination. Whatever your fondest memory is, remember that exact emotion you experienced – that genuine joy and gladness. Know that it came from you and that it will come back again. Despite whatever situation causes you to feel overwhelmed, you are still capable of experiencing joy, and you will be happy again.
4. Emotions are always changing
The phrase “This too shall pass”, as cliché as it can be, holds some level of truth to it. When we are mentally and emotionally overwhelmed by life, it can feel like the struggle and pain will last for eternity. It is easy to be hyper-focused on the situation at hand. Know that emotions are part and parcel of life and that you will always experience ups and downs. One week from now, or even a month, you might have some distance from the unpleasant situation and be able to focus on other matters.
5. Nature is healing
If you ever feel overwhelmed, maybe it is time to take a break from what you are doing. Being in nature can help you to calm your body and mind. It does not matter whether you are hiking through nature reserves or walking through your local park. Spending time in nature can help reduce your body’s response to stress as well as improve your attention level and mood.
In fact, we always recommend that our clients incorporate exercise into their daily routines. Exercising reduces depression symptoms as well as impact brain plasticity positively through the production and release of endorphins in our body.
Why do I feel like I am not able to cope with life?
When we are overwhelmed with stress, our body releases extreme levels of stress hormones called cortisol, which puts us in a perpetual state of flight or fight. Stress leads to changes in our brain response, which causes:
Addiction
Anxiety
Depression
However, the good news is that such symptoms can be managed and addressed. You can further boost the wellbeing of your body and mind as well as build up your resilience daily by:
Changing your perception about unfavourable situations
Exercising
Meditating
Changing your diet
Seeking support
There is no shame in seeking professional support. In fact, it is one of the bravest things you can do. Our clinical psychologists can work in tandem with you to identify the root cause of your struggles and to equip you with strategies to better cope with your emotions. Never wait till you experience an emotional and mental breakdown before talking to a therapist.
Support is available not just for individuals but also in corporate settings. We offer EAP Employee Assistance Programs too, for companies that want to develop and build a better working environment that values their employees’ overall well-being.
Conclusion
When you feel like you are at the end of your rope, there are steps that you can take in the short- and long-term. Challenging how you view your situation, practising mindfulness, and spending time in nature are a couple of ways to help you cope. Additionally, professional support or reaching out to a trusted friend or loved one is another way to get emotional and psychological support.
Know that you are not alone in this. If you need support, we are here.