How to Deal with Difficult Moments
Posted 30 Jul 2026
by Chayanoot Pungcharoenpong, Ph.D., ACC
Growth is possible, even in adversity. Learning healthy ways to cope and seeking mental well-being support can help us emerge stronger.
Accept What Is Being Felt
One of the important steps in navigating difficult moments is to acknowledge and accept what is being felt. Stress, sadness, frustration, and anxiety are not signs of weakness; they are just natural human reactions to challenging circumstances. [1] Research in psychology indicates that emotional awareness and acceptance facilitate more effective emotion regulation, reduce the experience of negative emotions, and enhance individuals’ ability to navigate social situations successfully. Furthermore, these abilities are associated with more positive relationships and better physical and mental health outcomes. [2][3]
When emotions are ignored or pushed away, they often persist or return even more strongly rather than fading with time. [4] For this reason, it is important to become aware of our emotions with kindness and without judgment. Simple mindfulness practices such as body scans, mindful breathing, or awareness of our inner experience can also support this process. These practices may support stress regulation, reduce anxiety, and strengthen our capacity to tolerate distress more effectively. [5]
Building on this, a simple starting point is to pause for a moment and gently notice our breath, thoughts, feelings, and body sensations as they are. Instead of fighting uncomfortable experiences, gently allow them to pass through without judgment. Notice how our thoughts, feelings, and bodily sensations naturally come and go from moment to moment. Over time, we may feel more open and grounded and begin to relate to our inner experiences with more balance, calm, and acceptance. [5]
Slow Down the Mind and Body
Stress can trigger the body’s “fight-or-flight” response, resulting in a range of physiological and psychological changes. Common physiological signs include an elevated heart rate, rapid breathing, muscle tension, and reduced cognitive functioning. Stress can also affect emotional well-being, leading to heightened anxiety, negative thinking patterns, and mood fluctuations. These responses are part of a biological mechanism designed to support survival in challenging situations. However, activation of this response for a prolonged period may adversely affect both physical and psychological well-being. [6][7]
Slow breathing practices, even for less than five minutes, can activate the parasympathetic nervous system, which plays an important role in emotional regulation and psychological well-being. These practices are associated with beneficial changes in heart rate variability (HRV) and brain activity, including increased EEG alpha power and decreased EEG theta power. Such physiological responses have been linked to enhanced mental clarity, as well as greater feelings of vigor, comfort, relaxation, and pleasantness. They may also help alleviate stress, anxiety, depression, and anger. [8][9]
Many slow-breathing exercises—such as box breathing, cyclic sighing, and cyclic hyperventilation with breath retention—are commonly used as practical tools for managing stress in daily life. Although they differ in technique, they all share a core principle: slowing and regulating the breath through intentional inhalation and exhalation. [10][11] We can choose whichever method feels most suitable for our preferences and situation. Slow breathing does not remove the root causes of stress, but it can help bring our nervous system back into balance and support cognitive function and emotional well-being. In turn, it may help us respond to difficult situations in a calmer, more thoughtful way, rather than reacting automatically.
Focus on What Can Be Controlled and What Can Be Done
One of the major contributors to stress is spending excessive time and energy worrying about factors that are beyond our control. Psychological research highlights the importance of distinguishing between what we can and cannot influence and directing our attention toward areas where we can take meaningful action. While we cannot control other people, past events, or uncertain future outcomes, we can influence our personal thoughts, behaviors, choices, efforts, and immediate next steps. [12]
Recognizing this distinction reminds us that we are not merely reacting to the world around us; we can actively shape our responses and behaviors to meet our needs and navigate challenges more effectively. A useful starting point is to identify and reflect on our strengths, skills, and positive qualities, such as creativity, curiosity, perseverance, open-mindedness, or enthusiasm. Writing these down can strengthen resilience by increasing self-awareness and reinforcing adaptive coping resources. This practice can also promote a more balanced view of ourself and help us recognize opportunities and possibilities, even during difficult times. [13][14][15][16]
Expanding on this perspective, a practical approach is to develop a clear picture of the life we would like to create and consider how our strengths and abilities can support that vision. From there, we can focus on small, manageable actions that move us toward it. Taking small steps can help reduce feelings of stress and overwhelm by increasing our sense of control and building a sense of accomplishment. Rather than trying to answer, “How do we resolve everything at once?” It may be better to ask, “What is one small action we can take right now?” Focusing on the present moment and taking small steps at a time can gradually lead to meaningful progress.
Connect with a Trusted Support Person
Humans are inherently social beings, and interpersonal relationships play a fundamental role in emotional well-being. Research consistently demonstrates that social support can help reduce emotional distress, including stress and anxiety, strengthen psychological resilience, and enhance our ability to cope with challenging life circumstances. During difficult times, maintaining meaningful connections with others can provide us a sense of belonging, emotional comfort, and practical support, all of which contribute to overall well-being. [17][18]
When we are struggling, reaching out to a friend, family member, coach, psychologist, or another trusted person can be a beneficial way to share what is on our minds, gain perspective, and feel less alone. Seeking support is not a mark of fragility; rather, it is a healthy and adaptive way of coping with difficulties. Normally, simply talking things through in a supportive environment—where there is active listening and mutual understanding—can help us feel heard, validated, and emotionally safe while supporting emotional processing. It can also broaden our perspective, encourage new ways of thinking, and enhance creativity and problem-solving, making challenges feel more manageable. [19][20][21]
Beyond offering practical advice or solutions, supportive conversations can be valuable in their own right. Often, being heard and understood with acceptance is already meaningful in itself. It can bring comfort, strengthen our sense of personal resilience, and help regulate emotional responses by supporting the body’s stress systems, including physiological, neuroendocrine, and immune processes. These systems may stay more balanced or recover more quickly after stress. [17][19][21] In this way, expressing our thoughts and feelings can gradually ease emotional burdens and reduce distress while reinforcing our sense of connection and support.
Take Care of Basic Needs
When we go through difficult times, one of the first areas often affected is self-care. Stress can disrupt sleep, nutrition, physical activity, and other healthy daily routines. [22] Research indicates that stressful life experiences are often associated with reduced engagement in self-care behaviors and higher levels of depressive symptoms. At the same time, maintaining basic physical self-care practices can play an important role in supporting and protecting mental well-being during these periods. [23]
Insufficient sleep can exacerbate low mood and impair psychological functioning, including self-regard, assertiveness, relationship quality, and cognitive clarity. Similarly, poor nutrition may reduce energy levels and negatively affect mood. [24][25][26] In contrast, regular physical activity has been shown to reduce symptoms of stress, depression, and anxiety while enhancing self-efficacy, self-esteem, and overall psychological well-being. Furthermore, physically trained individuals often exhibit a more adaptive response to stressful events and a faster return to baseline following stress exposure compared with less trained individuals. [27]
With this reason in mind, small acts of self-care can make a meaningful difference. We can start with simple actions such as eating balanced meals, staying physically active, and getting enough sleep and rest whenever possible. It is important to remember that rest does not mean we are being unproductive. Rather, it is a form of recovery that supports our body and mind, strengthens emotional resilience, and improves our ability to focus when facing challenges. [28][29] Together, these everyday practices provide a foundation for maintaining both physical and psychological well-being during difficult times.
Reframe the Situation in a Positive Way
During difficult and stressful times, we often become more focused on the negative aspects of a situation and on what seems to be going wrong. At times, we may become caught in negative thought patterns, leading us to interpret events without fully considering the broader context or all the facts available to us. This tendency is supported by psychological evidence showing that people who have experienced more stressful life events may be more likely to view ambiguous situations negatively, which can affect how they perceive reality and respond to challenges. [30]
Despite this tendency, psychologists suggest that we can approach difficult situations in a more constructive and meaningful way. This does mean denying reality or pretending that hardships do not exist. Rather, it involves exploring potential sources of meaning, learning, or growth within our experiences. Many people find that tough moments can often turn into life-changing opportunities. Although these experiences can be painful and demanding, they may also foster resilience, patience, and a deeper appreciation of what truly matters. Over time, they can contribute to personal growth and a stronger sense of purpose.
On this basis, one practical approach that supports this perspective is positive reframing. Rather than focusing only on what feels wrong or difficult, it encourages us to consider what we might learn or gain from the experience, even in small ways. Some useful reflective questions include "What lessons can I take away from this experience?" "What chances could come from this situation?" And, "What proof do I have that my worst fears will actually come true?" Even if no clear answer comes right away, simply sitting with these questions in a self-compassionate and non-judgmental way can gently shift our mindset from feeling stuck or helpless toward reflection, adaptation, and gradual growth. [31][32]
Move Through Difficult Times
During difficult times, it can often feel as though everything is happening at once and is too much to manage, leaving us feeling overwhelmed and facing what seems like an insurmountable challenge. However, these feelings are temporary, and challenges often become more manageable when we respond to them in constructive ways. [33][34][35] Research supports this perspective, showing that small, consistent actions—combined with mindfulness and a positive focus—can reduce fear and stress while enhancing goal achievement, creativity, self-awareness, and overall performance. [36][37][38]
Given these results, taking gradual action can help us regain a sense of control and move forward more effectively. Approaches such as 8D problem-solving and solution-focused thinking can make complex challenges feel more manageable. The 8D method provides a structured framework for understanding problems, identifying their root causes, and preventing them from recurring. By moving beyond quick fixes toward systemic improvements and preventive measures, it supports more sustainable, long-term solutions. In contrast, the solution-focused approach complements this process by emphasizing practical solutions, existing strengths, and actionable next steps that help us make progress. [39][40]
A manageable place to begin is by slowing down, taking a breath, and focusing on one step at a time when facing problems. We can start by describing the problem to better understand the situation. From there, it may be helpful to ask reflective questions such as, “What if a miracle happened—how would this situation look if the problem were already resolved?” Changing the way we look at things can help us identify potential solutions and practical next steps. At the same time, considering root causes and preventive factors can help us develop more complete and sustainable solutions. This approach can contribute to meaningful and long-term improvements in our circumstances.
Boost Positive Emotions and Well-Being
Cultivating positive practices that support our well-being is just as important as managing stress and adversity. Happiness really matters. Research shows that positive emotions can help us become more resilient [41][42], boost our energy and motivation [43][44], and even improve creativity [45] and problem-solving [46]. In simple terms, when we nurture positive emotions in our daily lives, we are often better equipped to cope with challenges and think more clearly when difficulties arise.
Fortunately, there are many simple practices that can support our well-being and help us maintain a greater sense of balance, including:
- Gratitude practices: Taking time to notice what we are thankful for, writing it down, or expressing appreciation to someone else. [47]
- Mindfulness and meditation: Slowing down and paying attention to our thoughts, feelings, and bodily sensations without judgment through practices such as mindful breathing, meditation, or body scans. [48]
- Enjoyable and meaningful activities: Engaging in activities we enjoy, such as listening to music, reading, spending time in nature, exercising, pursuing hobbies, or connecting with people we care about. [49]
These practices can be especially valuable during periods of stress, uncertainty, and adversity. Even when life feels overwhelming, we can still experience moments of peace, enjoyment, relaxation, and emotional balance. By focusing on what truly matters—practicing gratitude, living in the present moment, and engaging in meaningful activities—we can strengthen our coping skills, foster healthier relationships, and build greater resilience. With these small but consistent practices over time, we can navigate life’s challenges with greater well-being and psychological flexibility. [50]
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