5 Therapist-Approved Tips For Surviving Hard Times

Everyone experiences challenging moments in life. How you cope makes all the difference.

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Most people have experienced challenging moments or a tough situation in their life. Whether it’s a bad breakup, moving away from family and friends, or an unmanaged mental health condition, it’s normal to go through phases of life that are a bit more stressful than usual. 

“Hard times could really be anything that someone sees as a particularly challenging gap between the person they feel they need to be in order to be happy or content, and the person they see themselves as now,” says Mike Travisano, a Contemplative Practitioner with Charlie Health. 

Tough situations are sometimes unavoidable, but you can control how you deal with those moments. Below, Travisano reviews some common causes of hard times, how to cope, and when it may be time to seek professional support.

What causes “hard times” in life?

“I think a hard time could be defined by anything that someone considers to be at the root of a present period of difficulty or stress,” says Travisano. “I think that they’re often, although not always, predicated by a period of change or stress,” such as:

1. Life changes

Switching careers, losing a loved one, and moving across the country are just a few examples of life changes that can affect your sense of safety and well-being. 

2. Unmanaged mental health issues

Living with symptoms of an unmanaged or undiagnosed mental health condition can significantly impact your quality of life. 

3. Relationship problems

Relationships are often a source of joy and inspiration, but they can also create conflict and tension. Experiencing issues with trust, jealousy, or intimacy can strain your relationship and life in general. 

4. Traumatic events

Most people will experience a traumatic event at some point in their lives — this can be a one-time event, like a car accident, or ongoing abuse, bullying, or neglect. We all have different trauma responses, but it often impacts our thoughts, feelings, and behaviors. 

5. Failure or rejection

Feeling like a failure can affect your confidence, self-esteem, and overall well-being. Failing a big exam, being passed over for a promotion, or falling short of your goals can all be sources of emotional distress.

How getting through hard times can lead to growth

While no one wants to experience pain or difficulty, certain life challenges — like a breakup, job loss, or major transition — can sometimes spark personal growth, self-awareness, and resilience. 

That said, it’s important to recognize that growth doesn’t always follow the most serious struggles, especially those involving trauma, grief, or a mental health crisis. These kinds of experiences require care, support, and healing, not pressure to find a silver lining.

But in situations where it’s safe and possible, you might notice that getting through hard times can lead to:

• Greater empathy toward others’ pain
• Clarified values as you gain a clearer sense of what matters most to you
• Increased strength in realizing you’re more capable than you thought
• A shift in priorities or purpose toward a new direction

Expert advice for coping with hard times

There’s no “right way” to deal with challenging situations. However, there are certain strategies that can help you increase resilience and improve your mental and emotional health. Below are five expert tips for coping with hard times. 

1. Acknowledge your emotions

It’s normal to feel a wide range of emotions when you’re going through something difficult. Anger, sadness, fear, frustration, confusion — it’s all normal. Instead of suppressing those difficult emotions, make a point to name what you’re feeling and experience it without judgment. 

2. Confide in someone you trust

When you’re feeling a bit down, one of the best things you can do is “communicate honestly about your experiences with your connections and support systems,” says Travisano. This can be friends, family, trusted coworkers, or someone who shares your religious or spiritual beliefs. 

3. Practice self-care

Self-care means making an effort to take care of your mental and physical well-being. Travisano suggests engaging in “healthy and life-affirming activities” such as yoga, mindfulness, and meditation. “Other helpful activities might include being in nature, engaging with art or music that we find meaningful, or even taking up a new interest or hobby that we’re interested in,” he explains. 

4. Show yourself compassion

We’re often our own worst critics, especially when we feel like we’ve let ourselves or others down. It’s OK to feel frustrated or disappointed, but remember that self-love and self-compassion are essential to healing and growth. If you’re not sure how to get started, try practicing positive self-talk and affirmations like: “This may feel difficult, but I’m proud of myself for doing my best.”

5. Remember the bigger picture

It’s easy to be consumed by your feelings in the moment, but remember that growth and healing are right around the corner. “It can be helpful to experiment with the idea that no single period in our lives absolutely defines us,” says Travisano. “A full life will often include both times of challenge and times of peace — that nothing is permanent and unchanging.”

When to seek professional support

“When the severity of what we’re experiencing is causing significant changes or challenges in our daily lives, or we are experiencing feelings of overwhelm,” it’s probably time to seek professional support, explains Travisano.

You may benefit from speaking with a therapist if: 

• You’re having difficulty sleeping or eating  
• You’re having thoughts of harming yourself or others 
• Your experience is impacting you at work, school, and in your relationships
• You’re using unhealthy coping mechanisms, such as substance use, emotional eating, and risky behaviors

Therapy can be particularly effective for people who want to develop new skills and tools to manage their mental health. “Coping skills are literally a lifesaver, and I hope more people can learn and utilize them, especially in the world we currently reside in,” says one Charlie Health client. Another client agreed, stating: “I’ve loved Charlie Health; it’s been life-changing. I’m so much stronger and more resilient with the tools I’ve learned in the program!”

How Charlie Health can help 

If you or a loved one is struggling to navigate a tough situation or manage emotional distress, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with tough times and serious mental health conditions like anxiety and depression. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions so that you can cultivate the inner strength and resilience needed to cope with tough times. Fill out the form below or give us a call to start healing today.