It’s no surprise given the state of international affairs, climate health, and systematic injustices, that many of us feel completely defeated right now. Add other day-to-day issues to that mixture – say, feeling deflated in your career, the breakdown of a relationship, or being unwell – and it can easily feel like too much to handle.
We’ve created a handy list of go-to thoughts for when you’re resisting the urge to doom-scroll and cry at your desk. We promise these will make you feel just a little bit better. 
You have survived every bad day
Had a bad day before? Of course you have. Everything life has thrown at you, you have made it through. Remember that your track record is 100% for getting through terrible days, weeks, months, or even years.
There is no shame in prioritising yourself
Especially when everything in the news is bleak, it can be hard not to be stuck to your screen reading endlessly about everything going wrong in society. Remember that you can not be an expert in every conflict, issue, and debate. It is completely acceptable to switch off your phone, not to comment, and to take care of your mental health instead.
Humanity has always found a way
In every decade in human history, there has been an issue that has threatened our peace. Take a minute to remember that it is the job of thousands of people across the globe to keep the peace, handle tricky situations, and keep the world turning.
Rock bottom has the perfect conditions for growth
It really is true when you feel like you’ve hit rock bottom: the only way is up. When you feel completely depleted, and like you need to start from scratch, think of it as a fresh canvas. This can be where you take control back for yourself. Similarly, in global conflict, people join together to build a new reality.
My efforts will be rewarded and seen by those who know and love me
Feel like you’re working and working and working and you’re not sure what it’s all for? You are seen, you are loved, and this hard work will pay off in the end because the people around you will recognise your effort. 
We are always learning and happiness is a journey
“I’ll be happy when _____”, “If only I stopped doing ______, I’d be happy by now”, whether it’s a goal weight, career promotion, or relationship status keeping you from feeling fulfilled, behind it is almost always a fantasy that happiness is a specific end goal. Every day of life is part of an elongated journey, and you’ll have moments of happiness and sadness every step of the way. Accept and feel them both.
I believe in myself
In life you have to be your own biggest cheerleader; there will be times that if you don’t have your own back, no one else will. Translate your belief in yourself into action – make that risky career change, move abroad, dump your rubbish boyfriend – because you deserve better.
Problems and pain can guide you moving forwards
There are countless famous quotes about how we need darkness to appreciate the light, etc. but fundamentally, tricky times are often the periods in which we learn and grow most.
Your feelings are valid
Every last one of them. You are allowed to feel what you feel (and we’re sorry that anyone ever made you feel like you weren’t) and the next step is to dig deeper into why you’re feeling those feels. Finding the real source of your anguish is key to finding a workable solution. Maybe your life doesn’t lack meaning – maybe you just don’t like working a 9 to 5. Perhaps your relationship isn’t doomed – perhaps you just struggle to communicate effectively over text, so should move to the phone.
How am I best placed to help?
You won’t be able to fix many issues in your life and the world around you. But what can you do to improve yours and the lives of people around you?
Can I fix my problems by thinking about them?
Is thinking about this problem going to make it any better? A lot of the time, this won’t be the case. So either find a practical solution (which might be asking your boss for a raise, donating to a charity, signing a petition, taking those language lessons) or let it go.
Change takes time
In our world of immediately-accessible information, get-rich-quick advertisements everywhere, and “before” and “after” images posted on Instagram, it’s no wonder that we have grown inpatient. Meaningful change takes time, sometimes over the course of decades.
Life isn’t black and white
There’s nuance to almost every situation (especially in our day-to-day lives) and finding those grey-areas can make the difference between a terrible day / week / life and one with highs and lows.
What am I grateful for?
Even in the midst of the worst situations, there are things to be grateful for. Whether it is your financial security, your friends, your health, or your dog, find time to celebrate the little things.
Author: Verity Babbs
