Blog #5 - Tools for Tough Days
Because sometimes just getting out of bed deserves a medal.
When Emotions Feel Loud
1. Breathe like it’s your superpower
Not just in and out. Try: Inhale for 4… hold for 4… exhale for 4… hold for 4. Like a quiet rebellion against chaos.
2. Get a grip and fo
Look around:
• 5 things you can see
• 4 you can touch
• 3 you can hear
• 2 you can smell
• 1 you can taste
It’s not magic, but it pulls you back from the edge.
3. Name it to tame it
“I feel heavy.” “I’m tired and overstimulated.” Emotions lose a little grip when you call them out.
⸻
🧠 When Your Brain Is Over Everything
4. Do a brain dump
Pen + paper + zero filter. Get it all out. Ugly thoughts included. No judgment here.
5. Tiny gratitude sparks
Not the big stuff—just the “my socks are soft” kind of stuff. It counts.
6. Affirmations that don’t sound fake
• “This sucks, but I’ve done hard things before.”
• “I’m not okay, and that’s okay.”
• “I can be a mess and still be worthy.”
⸻
🛠️ When Functioning Feels Impossible
7. Simplify the day
Cancel what can wait. Reassign what can go. Shrink your to-do list to one thing. That’s still a win.
8. Pick a “bare minimum” goal
• Drink water
• Reply to one message
• Step outside for 30 seconds
If you do it, you nailed it. Seriously.
9. Put your inner critic on mute
You’re not lazy. You’re not broken. You’re just tired. That’s allowed.
⸻
🧘🏽♀️ When Your Body Needs Love Too
10. Move gently, if you can
No workout needed. Stretch. Wiggle. Dance badly in your kitchen. Or lie flat and breathe.
11. Eat like you’re someone you care about
Even toast. Even cereal. Feed your body like you’d feed a friend who’s having a rough day.
12. Soothing touch
Wrap up in a blanket. Rub lotion into your hands. Place your hand over your heart and say, “I’m here.”
⸻
📞 When You Need Connection
13. Send a “no words needed” text
“Hey, I’m having a hard day. Just wanted someone to know.” That’s it. That’s brave.
14. Let someone hold space
You don’t have to talk if you don’t want to. Just sit on the phone. Cry. Or send memes.
15. Borrow someone’s voice
A podcast. A calming meditation. An audiobook. Let someone talk you through it.
⸻
🌙 When It’s Time to Shut the Day Down
16. Unplug with intention
Silence the noise. Log off socials. You’re not missing anything more important than your peace.
17. Make a soft space
Dim the lights. Light a candle. Snuggle something warm. Pretend you’re building a nest.
18. Permission to rest
Your body isn’t a machine. Rest isn’t weakness. You don’t need to earn it. Just… lie down.
⸻
💌 Reminder:
You’re not alone.
You’re not too much.
You’re not failing.