How to Stay Healthy When Life Feels Overwhelming

Five ways to stay grounded and even when life feels upside down

Life has a funny way of hitting us with everything at once. Maybe you’re navigating a job loss, dealing with family drama, or just feeling off because of the strange end-of-year energy. Whatever the case is, taking care of your health might feel impossible—but it’s exactly what you need most.

Here are five ways to stay grounded and even when life feels upside down:

1. Mind Your Mindset

It’s easy to spiral when things go wrong, but how you talk to yourself matters. Try reframing challenges as temporary situations instead of permanent problems. For example, instead of thinking, I’ll never find a job again, try, I’m in a transition, and new opportunities are coming.

Keep a small gratitude practice—even writing down one thing you’re thankful for can shift your outlook. And please, be kind to yourself. You wouldn’t be harsh with a friend going through tough times, so don’t be harsh with yourself.

2. Nourish Your Body

When stress hits, it’s tempting to survive on coffee and whatever snack is closest. But staying well-fed and hydrated is non-negotiable. Aim for balanced meals with protein, veggies, and healthy carbs (even if that’s a quick soup and sandwich).

Drink water like it’s your job and consider taking supplements like Vitamin D if you’re stuck indoors a lot. And don’t forget movement—walk around the block, stretch, or dance in your living room. It’s not about burning calories; it’s about reminding your body that it’s safe and supported.  Not to mention that the best way to change your state of mind is to move your body.

3. Set Emotional Boundaries

During tough times, protecting your energy is crucial. You don’t have to answer every text or attend every stressful gathering. Saying no is a form of self-care, not selfishness.  It’s important to also protect yourself from people or places that might create negative emotions and bring you to low states.

If social media leaves you feeling more drained than connected, take a break. You can always come back when you’re in a better headspace. Remember, you don’t owe anyone constant access to your life.

4. Create Restorative Rituals

Routines might seem pointless when you’re in survival mode, but small rituals can anchor you. Sip your morning tea mindfully, stretch before bed, or light a candle while journaling. These little acts signal to your nervous system that you’re safe.

Also, guard your sleep fiercely. Stick to a consistent bedtime, avoid doom-scrolling before bed, and try calming practices like guided meditations or deep breathing.

5. Find Meaning and Connection

When life feels like it’s falling apart, reconnecting with meaning can be powerful. This doesn’t mean you need to change the world overnight—just find something that lights you up. Maybe it’s volunteering, starting a creative project, or helping a friend.

Reach out to people who uplift you, even if it’s just a quick check-in. And celebrate small wins. Got out of bed today? Win. Sent out one job application? Win. You’re doing better than you think.

You’ve Got This

Life’s curveballs are tough, but they don’t last forever. You’re stronger, more resilient, and more resourceful than you know. Start with one small action today—drink some water, take a deep breath, or text a supportive friend. You’ve got this.

Related content:

4 Simple Steps To Help Avoid Being Overwhelmed

Getting Overwhelmed? Catch Yourself Before You Fall

Don’t Freak Out! Try These 7 Holiday Stress Reducers