(First published in The Brighton Beat)
There are seasons in life that arrive uninvited. They don’t knock politely or wait for a convenient time – they land, heavy and relentless, asking more of us than we feel ready to give.
When everything feels overwhelming and uncertain, especially during stress, illness or grief, the mind loves to wander. It leaps ahead to worst-case scenarios or circles endlessly around what’s already happened. But the present moment is often much gentler than the stories we tell ourselves about it.
Be present
Staying positive during challenging times isn’t about pretending everything is fine or forcing a smile. It’s about learning how to sit in the middle of it all without losing yourself. It’s about returning again and again to the present moment, where life is happening.
Noticing even one thing can shift something subtle inside. And on the days when positivity feels out of reach, aim instead for presence. Presence doesn’t demand that you feel good, it simply invites you to be here.
Right now, in this breath, what is here? Maybe the warmth of a cup of tea in your hands. The quiet hum of the kettle. To feel your feet on the floor as you brush your teeth. To notice the sensation of water on your hands as you wash up, or to step outside and let fresh air touch your face. The steady rhythm of your breath moving in and out. These small anchors matter more than we realise.
Something as simple as pausing while the kettle boils and taking five slow, deep breaths can gently signal to your nervous system that you are safe. Inhale through your nose for a count of four, hold briefly, then exhale slowly through your mouth. It sounds almost too simple, but these micro-moments of regulation add up, creating pockets of calm in a stressful day. The body keeps the score, yet it also responds wonderfully to self-care.
Nourish yourself
Supporting your nervous system nutritionally fosters resilience during challenging times.
- Magnesium-rich foods like leafy greens, nuts, seeds and dark chocolate help relax muscles and calm the mind.
- Omega-3 fatty acids, found in oily fish, like salmon or in flaxseeds and walnuts, support brain health and mood regulation.
- Staying hydrated can make a noticeable difference to energy and emotional balance. When things feel frayed, it’s often the basics that steady us most.
- Eat regularly, even when your appetite dips, to help keep blood sugar balanced and energy steady.
- Choose warm, nourishing meals over quick fixes.
- A simple bowl of soup, a protein-rich breakfast, or a handful of berries can feel like small acts of self-respect when you need them most.
Lean into gratitude
Gratitude can sit alongside difficulty. It’s about gently noticing what is still here. That might mean appreciating the friend who checked in or made you a meal, the bed that held you through the night, or the fact that you made it through another day when it felt hard to do so.
Sometimes it helps to gently ask: what is supporting me right now, even in the background? The roof above you. The breath within you. The tiny moments of relief that come and go throughout the day. These may seem like small things, but they are threads of steadiness woven through uncertainty.
A place of clarity
Challenges have a way of stripping life back to what matters. They remind that time is not something to rush through on autopilot. They bring into focus the people, the moments, the simple comforts we might otherwise overlook. And while we would rarely choose these seasons, they often leave us with a deeper awareness of what it means to be alive.
So, if you’re going through a difficult time right now, be kind to yourself. Lower the bar. Take things one breath, one moment, one small action at a time. Let the kettle boil. Pause. Breathe. Then breathe again. There is no need to rush yourself through this. Move gently, one moment at a time.
Free Guide
Take some time to focus on yourself. Learn easy and enjoyable ways to support your body’s stress response.
Work with me
Sometimes we need a guiding hand to help us start to feel good again. Feel free to connect with me for a discovery call to talk about how nutrition and lifestyle medicine can help you when you're feeling overwhelmed.