Life can be overwhelming, and there may be times when we’re feeling mentally fragile.
When we’re feeling mentally fragile, we may struggle to cope with any challenges that come our way, even the smallest challenges.
This may happen because we struggle with anxiety, depression, or another mental illness. It may happen because we’re going through a major breakup or the loss of a loved one. It may happen because we went through a huge argument and it left us mentally/emotionally drained.
There are tons of reasons why we may be feeling mentally fragile but the good news is there are ways to cope and combat this intense (and sometimes completely debilitating) feeling.
Lord knows I’ve been through this feeling many times during my struggle with mental illness, which has been ongoing for about 10 years now. And I’ve learned a lot during these periods.
Feeling mentally fragile is a natural response to many challenges and traumas, but it doesn’t have to define you or control your life.
Today I want to share 10 coping strategies for whenever you’re feeling mentally fragile, no matter what’s causing it!
1. Reach out for support
One of the most crucial steps when feeling mentally fragile is to reach out to a support system. Share your thoughts and emotions with a trusted friend, family member, or therapist who can provide a listening ear, empathy, and guidance. Remember, you don’t have to face it all alone.
2. Practice self-love and self-compassion
Be kind to yourself during challenging times. Treat yourself with the same compassion and understanding you would extend to a loved one. Accept that you’re going through a difficult phase and allow yourself to heal and recover at your own pace.
You might like: 11 Simple Ways to Show Yourself Love (Right Now)
3. Prioritize self-care
Nurture your well-being by incorporating self-care activities into your daily routine. Engage in activities that bring you joy, such as exercise, meditation, reading, or spending time in nature. Make self-care a non-negotiable part of your day, even if it’s just for a few minutes.
You might like: The 5 Areas of Self-Care + Examples
4. Seek professional help
If your mental fragility persists or intensifies, consider seeking professional help. Mental health professionals are trained to provide the support and guidance you need. Therapy, counseling, or medication may be appropriate options depending on your specific circumstances. I know this is sometimes the hardest thing to do for some people – as it was for me – but it helped me the most. Medication was a literal life-saver for me.
5. Practice mindfulness and grounding techniques
Incorporate mindfulness and grounding techniques into your daily routine to help you stay present and manage overwhelming emotions. Deep breathing exercises, meditation, or activities that engage your senses, like taking a walk or focusing on the texture of an object, can help anchor you in the present moment. Meditation can literally change our brains too!
You might like: A Beginner’s Guide to Meditation
6. Set realistic goals
Feeling mentally fragile can make even simple tasks seem insurmountable. But accomplishing something can do wonders for turning your outlook and mood around. So set yourself goals and break them down into smaller, achievable steps. Celebrate each milestone as you progress, no matter how small. Reward yourself! Remember, progress is progress, no matter how slow.
You might like: 8 Steps for Setting + Achieving SMART Goals
7. Limit exposure to triggers
Identify triggers that exacerbate your mental fragility and create a plan to minimize your exposure to them. This could involve limiting time on social media, setting boundaries with certain individuals, or creating a calm and clutter-free environment to help create a sense of peace and a safe space.
8. Engage in hobbies and creative outlets
Channel your emotions into creative outlets or hobbies that you enjoy. Engaging in activities like painting, writing, playing an instrument, or cooking can provide a sense of accomplishment and serve as a therapeutic outlet for your emotions. This is one of the single biggest things that keeps me mentally stable!
You might like: 30 Creative Hobby Ideas for Better Mental Health
9. Practice gratitude
Even during difficult times, cultivating gratitude can help shift your perspective. Each day, write down three things you are grateful for, no matter how small. This practice can help bring positivity and remind you of the good things in life, promoting resilience.
You might like: How I Practice Daily Gratitude (Free Printable)
10. Practice self-reflection
Recognize when you need to take a break and step back from stressful situations. Use this time to engage in self-reflection, journaling, or introspection. Understand your triggers, patterns, and emotions, and explore ways to manage them effectively. Really get to know yourself and figure out what makes you tick. Figure out what changes you need to make in life. Become a support system for yourself. <3