How to Stay Positive During Difficult Times
- Seth A. Grossman
- Mar 27
- 5 min read
Life is full of ups and downs. Some seasons are filled with joy and triumph; others can bring challenges that test your mental and emotional resilience. Whether it's a financial crisis, health struggles, relationship issues, or simply feeling overwhelmed by the world, staying positive in tough times is no easy feat. But it's also not impossible.
This blog will explore strategies for maintaining a hopeful mindset, even in the face of adversity. By the end, you’ll have actionable steps to create or reclaim your inner positivity when life feels the hardest.
Why Positivity Matters During Challenging Times
When life throws us a curveball, maintaining a positive outlook can feel far out of reach. However, staying positive isn't about ignoring reality or pretending everything is perfect. It's about focusing on what you can control and cultivating a mindset that fosters resilience and growth.
Research shows that positive thinking:
Improves physical health by reducing stress and boosting the immune system.
Enhances mental well-being by increasing dopamine, the brain's "feel-good" chemical.
Builds emotional resilience, enabling you to handle life's challenges with greater strength.
The benefits are clear. The question is, how do you stay positive when everything around you feels negative? Let's break this down into actionable steps.
1. Practice Gratitude
When difficulties arise, it’s easy to dwell on what’s going wrong. Gratitude shifts your focus to what’s right in your world. Recognizing the good in your life can help balance out stress and negativity.
How to Cultivate Gratitude:
Start a Gratitude Journal
Write down three things you’re grateful for every day. This simple act rewires your brain to notice the positives even amidst struggles.
Express It to Others
Whether it's thanking a colleague, sending a kind message to a friend, or telling a loved one how much they mean to you, expressing gratitude spreads positivity.
Reframe Challenges
Even difficulties can bring hidden blessings. Maybe a job loss gives you the chance to pursue a long-delayed passion, or a health scare helps you reconnect with healthier habits.
Gratitude acts as a reminder that even in hard times, there are still rays of light that can warm your heart.
2. Focus on What You Can Control
One of the most debilitating aspects of difficult times is the feeling of helplessness. Focusing on what lies within your control—rather than on what doesn’t—helps you regain a sense of agency.
Strategies to Regain Control:
Break Down Tasks
Facing a mountain of problems can feel paralyzing. Break them into smaller, manageable steps to avoid feeling overwhelmed.
Set Daily Goals
Establish small, achievable goals for each day. Something as simple as organizing a space or completing a workout can restore a sense of accomplishment.
Establish Healthy Routines
Routines provide structure in uncertain times. Whether it’s sticking to regular meals, meditating, or scheduling a 10-minute daily walk, routines anchor you when life feels chaotic.
Shifting your focus to solutions rather than obstacles empowers you to act rather than dwell.
3. Limit Exposure to Negativity
The media, social networks, or even certain relationships can flood our lives with negativity. While staying informed is important, being constantly exposed to stress-inducing content can harm your mental health.
Steps to Reduce Negativity:
Set Boundaries with Media
Limit your news intake to once or twice a day, and stick to reputable sources. Endless scrolling amplifies worries unnecessarily.
Curate Your Social Media Feed
Unfollow accounts or mute people who consistently share negativity. Instead, follow uplifting creators or pages aligned with your values.
Surround Yourself with Positivity
Spend time with friends and family who uplift you. Positive energy from others can be contagious.
Creating a protective buffer around your mental space allows positivity to thrive.
4. Practice Mindfulness and Meditation
Mindfulness is the art of being present in the moment, accepting it without judgment. Practicing mindfulness, through meditation or other techniques, can significantly reduce stress and uplift your mindset.
Ways to Get Started:
Try Guided Meditations
Apps like Headspace or Calm offer beginner-friendly, bite-sized meditations focusing on gratitude, relaxation, and stress reduction.
Practice Deep Breathing
When anxiety spikes, pause for a few moments to inhale deeply, hold your breath, and exhale slowly. Deep breathing calms the nervous system almost instantly.
Stay Present
Instead of ruminating on the past or worrying about the future, focus on the here and now. Even simple acts like savoring the taste of your coffee or feeling the sunlight on your skin can ground you.
Mindfulness isn't about eliminating adversity—it's about finding peace amidst it.
5. Engage in Physical Activity
Movement is medicine. Staying active releases endorphins, which naturally boost your mood and combat feelings of stress or low energy.
Ideas to Get Moving:
Take Short Walks
Walking outdoors—especially in a park or a natural setting—can be calming and energizing.
Join a Class
From yoga sessions to Zumba classes, find an activity that brings you joy and social connection.
Dance It Out
Put on your favorite playlist and just move. Dancing can brighten your mood almost instantly.
Remember, exercise doesn’t have to be intense—it just needs to get your body moving and your blood flowing.
6. Seek Support
No one should face adversity alone. Leaning on a support system or seeking professional help can make all the difference when navigating tough times.
Where to Find Support:
Talk to Loved Ones
Sharing your struggles with trusted friends or family members can lighten the emotional burden.
Join a Community
Connect with groups—whether online or local—where shared experiences can strengthen your resilience.
Seek Counseling or Therapy
Sometimes, navigating challenges requires professional assistance. Therapists and counselors are equipped with tools to help you manage and overcome struggles.
Remember, asking for help is a sign of strength, not weakness.
7. Nourish Your Mind and Spirit
Positivity isn’t just about external actions. Feeding your mind with uplifting content and activities creates an internal reservoir of resilience.
Suggestions for Mental Nourishment:
Read Inspirational Stories
Look for books or podcasts that inspire hope and perseverance.
Explore a Hobby
Whether it’s painting, gardening, or baking, hobbies provide an escape and ignite creativity.
Affirmations
Repeating positive affirmations like “I am strong, and I can handle this” can reframe your mindset over time.
What you consume—mentally, emotionally, and physically—shapes your outlook on life.
A Thriving Mindset Takes Practice
Staying positive in difficult times doesn’t mean ignoring reality or suppressing emotions. Instead, it’s about cultivating habits, mindsets, and actions that allow you to face challenges with hope and strength.
Start small and be kind to yourself. Celebrate your wins, no matter how small they seem, and remind yourself that no matter what, you have the resilience to overcome tough times. You’ve done it before, and you can do it again.
What’s your go-to method for staying positive on tough days? Share it in the comments—it might just inspire others!
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