How To Bounce Back On Your Feet After Reaching A Very Low Point In Life
Part 1 of 3: Creating a Positive Mindset
– Keep life in perspective:
You may feel regretful or guilty for letting things spiral out of control or for doing things that led you to this point. Maybe you have made some bad choices or taken a wrong turn in the past few months. This doesn’t mean that your whole life is ruined. You have also made good choices in the past and you can make more good choices in the future. It is possible to move forward despite your challenges.
– Belief in your ability to self-correct:
Believe that you can change your negative or addictive thoughts. Pretend that addiction is not an issue or that you can handle situations as others do. Believe that you can cope with stressors that you have struggled with in the past and this will help you do it. One way to build your belief is by using coping strategies to deal with stress. If stress is used to trigger you to engage in harmful behaviours, replace them with more positive behaviours such as journaling, listening to music, writing, or going on a walk.
– Practice self-compassion:
Instead of being harsh or blaming yourself for all the damage you have caused, practice being kind to yourself. When you notice yourself being critical or self-judgmental, use a more positive inner dialogue instead. For example, if you notice that you are feeling low about yourself, say, “I have made mistakes, as all humans do. I can still love and accept myself despite the mistakes I have made.”
– Use positive emotions:
After setbacks, do you tend to stay negative or stuck for a long time afterwards? Practice responding to negative emotions with more positive emotions. For example, if you feel sad or depressed, think of something that makes you feel happy or grateful. Ask yourself, “What positive meaning can I take from this? How has this positively affected my life?” Using positive emotions can help you build resilience, which is a key element to bouncing back. Building a sense of meaning from a situation can help you approach it more positively. For example, you may appreciate the value of life when you have a close call or receive a medical diagnosis.
– Improve your ability to regulate your emotions:
Emotions are natural and inevitable, but they can also be overwhelming and interfere with your goals and well-being. Learning how to regulate your emotions means being able to identify, understand, express, and manage them in healthy ways. Some strategies for emotion regulation include mindfulness, cognitive reappraisal, distraction, self-soothing, and seeking social support.
– Work on your conflict resolution skills:
Conflict is inevitable in life, but it can also be a source of stress, anger, and resentment. Learning how to resolve conflict constructively and respectfully can help you improve your relationships, reduce your negative emotions, and avoid further problems. Some skills for conflict resolution include active listening, empathy, assertiveness, compromise, and negotiation.
– Develop your problem-solving skills:
Having good problem-solving skills can also help you to bounce back after hitting rock bottom. By developing your problem-solving skills and using a problem-solving strategy, solving problems may even be less stressful for you. Some steps for problem-solving include defining the problem, brainstorming possible solutions, evaluating the pros and cons of each solution, choosing the best solution, implementing the solution, and reviewing the outcome.
Part 2 of 3: Beginning Healthy Habits
– Get moving:
Physical activity can have many benefits for your physical and mental health, especially when you are trying to bounce back from a low point. Exercise can help you reduce stress, improve your mood, boost your energy, enhance your self-esteem, and prevent or manage chronic diseases. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as well as strength training exercises at least twice a week.
– Sleep soundly:
Sleep is essential for your body and mind to function properly. Lack of sleep can impair your memory, concentration, mood, immune system, and overall well-being. To improve your sleep quality and quantity, try to follow a regular sleep schedule, avoid caffeine, alcohol, and nicotine before bed, limit screen time and exposure to bright light at night, create a comfortable and quiet sleeping environment, and practice relaxation techniques before bed.
– Eat healthy foods:
What you eat can affect your physical and mental health in many ways. Eating a balanced and nutritious diet can help you maintain a healthy weight, prevent or manage chronic diseases, support your immune system, and enhance your mood and cognition. Try to eat more fruits, vegetables, whole grains, lean proteins, healthy fats, and water, and limit your intake of processed foods, added sugars, saturated fats, trans fats, and salt.
– Engage with friends:
Social support is vital for your mental health and well-being. Having people who care about you, listen to you, encourage you, and help you can make a big difference in how you cope with stress and adversity. Try to stay in touch with your friends and family members who are supportive and positive. You can also make new friends by joining clubs, groups, or activities that interest you.
– Practice relaxation:
Relaxation can help you calm your mind and body, reduce stress, lower blood pressure, improve sleep quality, and increase happiness. There are many ways to practice relaxation, such as deep breathing, meditation, yoga, tai chi, massage therapy, aromatherapy, music therapy, or any other activity that makes you feel relaxed.
Part 3 of 3: Seeking Outside Help
– Talk to a good friend:
Sometimes you may need someone to talk to who can offer you a different perspective or some helpful advice. Talking to a good friend can help you vent your emotions, gain some insight, feel less alone, and receive some support. Choose a friend who is trustworthy, empathetic, non-judgmental, and respectful. Be honest and open about what you are going through and how you feel. Listen to their feedback and suggestions without being defensive or dismissive.
– Get treatment:
If you are struggling with addiction or any other mental health issue that is affecting your life negatively, you may need professional help to overcome it. Getting treatment can help you address the root causes of your problem, learn new coping skills, change your behaviour patterns, and improve your well-being. There are different types of treatment available, such as counselling, therapy, medication, or rehabilitation programs. You can ask your doctor, a mental health professional, or a trusted friend for a referral or recommendation.
– See a therapist:
Therapy is a form of treatment that involves talking to a trained mental health professional who can help you understand your thoughts, feelings, and behaviors, and provide you with guidance and support. Therapy can help you deal with various issues, such as depression, anxiety, trauma, grief, stress, self-esteem, relationship problems, or life transitions. Therapy can also help you develop your resilience, confidence, and happiness. You can find a therapist who suits your needs and preferences by searching online directories, websites, or apps.
– Obtain medication:
Medication is another form of treatment that involves taking prescribed drugs that can help you manage your symptoms or conditions. Medication can be used alone or in combination with other forms of treatment, such as therapy or counselling. Medication can help you with various issues, such as mood disorders, anxiety disorders, psychotic disorders, substance use disorders, or chronic pain. You can obtain medication from your doctor or a psychiatrist who can evaluate your situation and prescribe the appropriate medication for you.
– Go to a support group:
A support group is a group of people who share similar experiences or challenges and who meet regularly to offer each other emotional support, practical advice, and encouragement. A support group can help you feel less isolated, more understood, more hopeful, and more motivated. You can also learn from other people’s stories and strategies and share your own. You can find a support group that matches your needs and interests by searching online databases, websites, or apps.
