Sometimes, no matter how hard we try, life weighs on us. There are days when nothing is going your way, and getting out of bed is an achievement in itself. We’re tired, we’re frustrated, and we feel like the world’s responsibilities are squarely on our shoulders. There are days that feel heavier than others, and sometimes, those days turn into weeks. It can feel like no matter how much we try to shake off the weight, it just sticks around.

I’m going through one of those times now. As Mark recovers, the weight of keeping everything in balance has been pressing down on me. I’ve longed to get out and soak in the fall colors, but instead, I’ve been at home managing daily demands. And while I know the tools to lift myself up, I also know that finding a way back to peace takes time.

Depression affects so many. In fact, about 1 in 5 adults in the U.S. experience mental health struggles each year. We’re not alone in these feelings. What I know is this: life isn’t always bright, but in the dimmest times, there are ways to find a flicker of light.

For anyone else who may be feeling low, I’d like to share a few ways to move through it, not as a cure-all. But as gentle reminders that these feelings are temporary, and hope is always around the corner. And while I know all the tools to lift myself up—the practices I teach and believe in—they’re not a quick fix. But when we commit to using them, these practices gently start to work, helping us shift our mindset, and inviting light back into the dimmest days.

If you’re feeling down too, here are a few things we can try together:

Finding Light in the Small Things

Gratitude can feel like a buzzword. But it truly has transformative power.  Gratitude has the power to shift our perspective, especially when it feels like nothing is going your way, when life feels challenging. It doesn’t magically make everything better, but it does help see the good that’s still there.

Lately, I’ve found myself grounding in small, simple things, like a warm cup of cacao tea, something I picked up last spring during our retreat to Costa Rica.  These moments may seem minor, but they’re a reminder that beauty still exists all around us, even in difficult times.

I also tune into Grateful by Nimo Patel, a beautiful song that has become a sort of anthem for me when things seem to be going in the wrong direction. If you haven’t heard it, it’s worth a listen. It echoes this very truth: “The gift to realize that everything is a gift.”.

Do you want to amplify your gratitude muscle with me and learn to invoke gratitude more often, consider joining my upcoming 10-Day Gratitude Challenge starting November 19. This challenge will include ten days of guided activities designed to strengthen our ability to be grateful for all aspects of our lives, even the challenging ones. Gratitude takes practice, and this challenge is a perfect way to start building that muscle.  This will be 10 days of practicing gratitude in new and fun ways. It ends on Thanksgiving, a day set aside just to simply practice gratitude.

When we pause to appreciate what we have—especially during hard times—we create a little more space for hope. Gratitude isn’t about ignoring our struggles; it’s about balancing the scales. Finding  one or two small things to appreciate can shift our perspective, even if just a little. When we practice gratitude regularly, it becomes a habit that, over time, naturally softens our more challenging emotions.

Remembering That Feelings Are Temporary

Mindfulness reminds us that no feeling, however heavy, is permanent. Feelings come and go, like waves on the shore. We don’t always have control over the waves, but we can learn to observe them, knowing they’re temporary. Things may not be going your way today, but in an instance things can change.

One of the core teachings in mindfulness is learning to sit with our emotions without judgment. When we label feelings as “bad,” we amplify their intensity. But when we simply observe them, we start to see them as passing waves. It’s okay to feel low—these feelings don’t define us. They are simply part of being human.

This realization has been such a comfort. Feelings of stress, sadness, or hopelessness can feel so consuming in the moment, but practicing mindfulness allows me to step back and notice that they will pass. The next day, I have a chance to start anew, with new energy and a new perspective. And even if that day is tough too, each morning brings with it the possibility for change.

Mindfulness gives us a gentle reminder that it’s okay to feel down. The key is not to judge those feelings or get caught up in them as if they define us. They are just part of the human experience—passing clouds that eventually make way for the sun.

Practicing mindfulness daily doesn’t require a big commitment. Sometimes it’s as simple as taking a deep breath and noticing how you’re feeling. You might try sitting with your coffee for a few minutes, just tasting it and feeling its warmth. It sounds simple, but moments like this remind us to slow down and bring awareness to the present.

Rewiring Our Thought Patterns

Meditation has been a refuge for me, a place to quiet the chaos and reset my mindset. When life feels overwhelming, meditation helps create some space, allowing me to step out of negative thought loops and find calm. For anyone who feels stuck in their mind, meditation can be transformative. It’s about seeing those thoughts for what they are and learning to release them.

When things aren’t going our way, when we’re caught in a cycle of worry or doubt, it can be difficult to see past it. Meditation allows us to pause, take a breath, and create some mental space. It’s not about eliminating all negative thoughts; it’s about changing our relationship with them.

As I sit in meditation, I focus on my breath, letting go of my need to “fix” anything right away. It’s in these moments of quiet that I find a sense of calm and clarity, helping me to release the grip of negative thoughts and shift into a more hopeful mindset. I only sit for a few minutes, but a few minutes is better than 0 minutes. And I know my mind appreciates those moments.

If you’re curious about starting or deepening your meditation practice, I’m offering a Mind and Meditation Series at Lake Michigan College this November. This series is about more than just meditation; it’s a space to learn how to work with our thoughts, to redirect them, and ultimately, to invite peace back into our minds. Meditation has been my go-to these past few weeks, giving me a much-needed mental reset when the world right now feels chaotic. Not in Michigan? It’s also available digitally on our website, https://eclecticwell-being.com/programs/.

Finding Healing Right in Our Own Backyards

There’s something deeply healing about being in nature when nothing seems to be going our way. Studies have shown that simply immersing ourselves in the natural world, spending time outdoors, has been shown to reduce stress, improve mood, and increase feelings of well-being.

It’s not just a poetic idea; studies have proven that spending time in nature lowers cortisol levels, reduces blood pressure, and even boosts our immune system. Even if you can’t escape to the woods, simply spending a few minutes outside the house can make a difference.

I’ve found solace in my own backyard. Though I’ve longed to get away and see the vibrant fall foliage, I’ve instead found little moments of peace by observing the trees, listening to the birds, and taking in the crisp air. Even just sitting outside with my chickens or walking around my garden reminds me of the gentle, natural rhythms of life. The Japanese practice of shinrin-yoku, or forest bathing, encourages us to immerse ourselves in nature using all our senses. Nature doesn’t rush; it simply grows and changes, and so can we.

Incorporating These Practices 

These practices—gratitude, mindfulness, meditation, and nature—are at the heart of my coaching practice. It is what I bring to every DREAM Retreat. Our yearly DREAM Retreats are something I look forward to. And looking forward to something special is a great way to break our moments of depression. Each retreat is a space to reconnect with ourselves and these essential tools, giving us time to restore and reimagine our lives. Next year we’ll bring the DREAM Process to Italy, where we’ll immerse ourselves in beautiful surroundings, reconnect with nature, and embrace moments of reflection and gratitude. Italy’s landscape will be the perfect backdrop for this journey, as we come together to find new clarity, calm, and empowerment. Just thinking of this transformative experience has my spirits uplifting!

If you’re feeling weighed down by life, I invite you to explore Il Dolce Viaggio; The Sweet Journey. It’s not a magic wand, but these retreats can be life-changing!  They provide a roadmap that leads to a more empowered and fulfilled life.

The Power of Patience and Small Steps

I’m not “up” for everything today, and maybe you’re not either. And that’s okay. Manifesting a positive life isn’t about denying the hard times when things aren’t going your way; it’s about finding ways to walk through them, one step at a time. If you’re in a rough spot, know that you’re not alone. Take it one day, one moment, one breath at a time.

In the end, I know that this isn’t about forcing myself to feel better instantly. Moving through difficult times is a process, and it requires patience. I remind myself daily that these tools take time—they’re not immediate cures, but gentle supports that lift us, day by day, toward brighter moments.

If you’re feeling down, take a moment to breathe. Find something small to be grateful for. Step outside, even if just for a minute, to feel the cool air or notice a plant blooming. Remember that every feeling, no matter how heavy, will pass. And if you’re looking for more structure, consider joining our Gratitude Challenge or the Mind and Meditation Series. Together, we’ll explore these practices and build the resilience we need to navigate life’s ups and downs.

We all face tough days. But with small, intentional steps, we can find ways to manage the load and manifest hope. Remember, this too shall pass. 🌱