Some days, it feels like there’s nothing to be thankful for…
When your emotions are all over the place and life feels overwhelming, it can seem like no matter what you do, the bad always overshadows the good. If you’ve been feeling this way, you’re not alone. It’s hard to feel grateful when everything feels like it’s falling apart or when you’re just completely drained.
But even on the hardest days, there are little ways to find moments of gratitude that can help shift how you feel. It’s okay to not feel okay—being stuck or ungrateful doesn’t mean you’re failing; it means you’re human.
Start small. Be kind to yourself.
Sometimes, it’s the smallest things that can start to shift how you’re feeling—a warm cup of coffee, a kind smile, or a quiet moment to yourself. These little things might not seem like much, but they can add up and make a difference over time.
When you’re having a hard time, trying to think of big reasons to be thankful can feel like too much. Instead, focus on the small stuff. Maybe you heard a song you love, had a cozy blanket, or got a text from a friend. It doesn’t have to be huge.
You don’t have to be grateful for everything all at once. Just start with one small thing that made your day even a little bit better. Those moments matter.
Give Yourself Credit For Just Showing Up.
When life feels hard, even simple things like getting out of bed or doing one small task can take a lot of effort. If you made it through the day, that’s something to be proud of. It might not feel like much, but it’s a big deal when you’re going through a rough time.
It’s easy to ignore those small wins when you’re feeling low. You might think, “This isn’t enough,” or “I should be doing more.” But just showing up for yourself, even in little ways, is something to be thankful for.
Some days are just really tough, and that’s okay. Surviving those days takes strength, even if it doesn’t feel like it. Be kind to yourself, and remember—even small steps forward still count.
Refrain From Negative Thinking
It’s normal to focus on everything going wrong when you’re having a hard day. But what if you tried to look at it a little differently? Instead of thinking, “Nothing is going right today,” try saying, “Today was tough, but I made it through.”
Even on the hardest days, there are usually small wins that are easy to miss. Maybe you talked to a friend, took a walk, or just found a few minutes to breathe. These little things might not seem like much, but they matter.
Looking for those small positives, even when things feel rough, can start to change how you see the day. It’s not about pretending everything is fine—it’s about noticing the good that’s still there.
Practice Self-Compassion
It’s normal to focus on everything going wrong when you’re having a hard day. But what if you tried to look at it a little differently? Instead of thinking, “Nothing is going right today,” try saying, “Today was tough, but I made it through.”
Even on the hardest days, there are usually small wins that are easy to miss. Maybe you talked to a friend, took a walk, or just found a few minutes to breathe. These little things might not seem like much, but they matter.
Looking for those small positives, even when things feel rough, can start to change how you see the day. It’s not about pretending everything is fine—it’s about noticing the good that’s still there.
Connect With Someone Who Lift You Up
When you’re feeling down, it’s easy to pull away and keep everything to yourself. But reaching out to someone who supports you can really make a difference. It could be a friend, a family member, or even a therapist—someone who makes you feel heard, valued, and safe. Just knowing that someone is willing to listen can remind you that you’re not alone, even when things feel overwhelming.
Sometimes, you might not feel like talking, and that’s okay. Even sending a quick text to say, “Hey, I’m having a tough day,” can be a good start. A phone call, a hug, or just spending time with someone you trust can help you feel more connected.
Feeling supported doesn’t mean you have to spill everything or have all the answers. It’s about knowing that someone is there for you, ready to stand by you, no matter what. Taking that small step to reach out, even when it feels hard, can make a world of difference.
Focus On What You Can Control
When life feels like too much, it’s easy to get caught up thinking about all the things you can’t control. But instead of letting that drain your energy, try to focus on the things you can control.
Maybe it’s something small, like taking a few deep breaths, grabbing a glass of water, or giving yourself a quick break to relax. You could even set aside a few minutes just for you—whether that’s listening to music, going for a walk, or writing down your thoughts.
These little actions might not fix everything, but they can help you feel more in control. Even tiny steps can make a big difference and help you feel like you’re heading in the right direction, one moment at a time.
Get Professional Support
If you find that it’s hard to feel grateful or find any positivity, it may be helpful to talk to a mental health professional. Our compassionate team can help you work through your feelings and teach you strategies to manage negative emotions. Sometimes, there’s deeper work to be done that requires professional support, and reaching out for help is a sign of strength, not weakness.
We’re Here To Help You Find The Good Around You
It’s okay if you’re not feeling grateful every single day. Life is full of ups and downs, and sometimes it’s hard to see the good when everything feels difficult. But small shifts in perspective, being kind to yourself, and reaching out for support can help you find the good—even when it feels like it’s hard to come by.
At the end of the day, you don’t have to have everything figured out. Just taking small steps towards noticing what’s good, even on the tough days, can make a world of difference. And if you ever need support, know that you’re not alone—there’s always help available to guide you through.
Remember, it’s okay to have hard days, and it’s okay to take your time. Finding the good doesn’t mean everything has to be perfect. It just means you’re looking for those little moments of light, even on the darkest days.
