How To Stay Healthy And Positive In Personal Challenges

Sharing some of my thoughts on taking care of yourself when things are hard.

Hi friends! I hope you’re having a lovely morning so far.

Today, I wanted to chat a bit about hard times and making an effort for yourself, even when you’re going through it. I’m pre-writing this post for Spain, and using Spain as a carrot of something to look forward to, because we’ve been going through it over here. It’s been a hard year all around with the kids and the school situations and marriage and lots of things, so I’m using this for a reminder for myself, too.

It’s also worth mentioning here that I never like to be a complainer, especially because I know we all have varying levels of *hard.* The grief comparison is rough and I try to be mindful of the fact that just because someone has it harder or worse than you, it doesn’t mean that it’s not ok to feel the way you do.

Life doesn’t always go according to plan. We all face moments of heartbreak, disappointment, illness, loss, or overwhelm. Personal challenges are a normal part of the human experience, but that doesn’t mean they’re easy. In fact, it’s during these difficult times that it becomes all too tempting to fall into a cycle of negativity, disengage from the habits that support us, or indulge in unhealthy ways of coping.

Whether it’s numbing out with screens, skipping workouts, or emotionally eating to get through the day, we’ve all been there. I’ve been there. And what I’ve learned – through both personal experience and working with clients – is that while we can’t always control our circumstances, we can control how we respond.

Implementing healthy habits and a mindset rooted in staying positive isn’t about pretending everything is okay. It’s about supporting our bodies and minds so that we can face tough times with resilience and grace. Today, I wanted to share some of my strategies, so you can feel empowered, even in the storm.

Why Positivity Matters During A Personal Challenge

Positivity isn’t about toxic optimism or ignoring your feelings. It’s about choosing hope over helplessness and actively engaging with tools that support your mental health and well-being.

When you embrace positive psychology during challenging times, it can:

Reduce stress levels by shifting your nervous system out of fight-or-flight.

Help you stay motivated to make choices that support your long-term health.

Strengthen your immune system, improve sleep, and promote healing.

Offer clarity so you can make better decisions and see new solutions.

How To Stay Healthy And Positive In Personal Challenges

1. Prioritize 30 Minutes of Movement Daily

Even when life feels heavy, moving your body can be one of the most powerful ways to manage stress and reset your mindset.

Movement doesn’t have to be intense or long – just 30 minutes of walking, gentle stretching, dancing in your kitchen, or even yoga can boost endorphins, balance your mood, and bring you into the present moment.

I like to think of movement as a moving meditation. It brings me back to my body and helps me process emotions in a healthy way. If it feels hard to start, just set a timer for 5 minutes. Often, that’s all it takes to build momentum.

2. Nourish Your Body with Real Food

When we’re overwhelmed, it’s easy to reach for convenience foods or skip meals entirely. But nourishing your body with real, nutrient-dense foods helps stabilize your blood sugar, which supports mental health and mood regulation.

Focus on whole foods: lean proteins, healthy fats, lots of fiber-rich veggies, and water. Bonus points for eating protein and veggies before carbs to support blood sugar balance.

This isn’t about perfection; it’s about giving your body the fuel it needs to navigate difficult times with more strength and energy.

3. Practice Gratitude Daily

Even in the darkest seasons, there is always something to be grateful for. Practicing gratitude has been shown to increase happiness, lower depression, and shift our mindset from lack to abundance.

Try this: every night before bed, write down three things you’re grateful for. It can be small (your cup of coffee, a kind word from a friend) or big (your health, your kids, a safe place to sleep). Gratitude rewires your brain to look for the good, which is especially helpful during tough times.

4. Build a Support System

You are not meant to do life alone. One of the best ways to stay healthy through personal challenges is by building a support network you can lean on.

That might look like:

Talking to a therapist or coach

Reaching out to a trusted friend

Joining a supportive online or in-person community

Connection is medicine. Don’t wait until you feel better to reach out; sometimes, reaching out is how you begin to feel better.

If you’re looking for helpful tools, supplements, and non-toxic lifestyle upgrades, I have a list of my favorite wellness resources that can support you through challenging times.

5. Use Mindfulness Tools to Reduce Stress

It’s easy to feel overwhelmed when you’re caught in the loop of “what ifs” and worst-case scenarios. This is why bringing yourself back to the present moment is so powerful.

Mindfulness doesn’t have to mean sitting still for an hour.

It can be:

Taking 10 deep breaths

Using a grounding essential oil

Journaling

Doing 5 minutes of meditation

Spending time in nature

These tools help you reduce stress by calming the nervous system and increasing self-awareness. Even a few minutes can make a big difference in how you feel.

6. Set Realistic Goals (and Celebrate Small Wins)

During challenging times, it’s important to set realistic goals that feel doable, not overwhelming. If your usual to-do list feels impossible, give yourself permission to scale back.

Maybe it’s:

Drinking 8 glasses of water today

Going for a 10-minute walk

Making one nourishing meal

Each small win creates momentum. And celebrating yourself for showing up – even if it’s in a small way – is a beautiful form of self-respect.

7. Focus on Sleep and Rest

Sleep is foundational to healing, hormone balance, and emotional regulation. When we’re stressed or going through a hard time, it’s easy for sleep to get disrupted, either because our mind is racing or we’re staying up too late to escape.

Create a wind-down routine that supports rest:

Dim the lights

Turn off screens 1 hour before bed

Use a weighted blanket

Try blue light blockers before bed

Read something uplifting

Getting 7–9 hours of quality sleep helps your body recover and gives you the energy to face whatever’s in front of you with strength.

8. Allow Yourself to Feel

This one is huge. Staying positive doesn’t mean avoiding your feelings—it means allowing them to move through you so they don’t get stuck.

Let yourself cry. Be angry. Feel sad. Emotions are not the enemy. Suppressing them can lead to more physical and emotional pain long term.

Try this: instead of labeling emotions as good or bad, ask yourself, What is this emotion trying to tell me? Sometimes, sitting with the feeling is the first step to healing.

No matter what season you’re in, know this: you are strong, you are not alone, and you’re allowed to support yourself in whatever way you need.

Staying healthy and positive In personal challenges isn’t about being perfect; it’s about meeting yourself with compassion, using tools that reduce stress, and staying connected to your values.

It’s helpful to remember that everything is temporary, and simple healthy habits can support us for the long haul.

Sending you a hug, friends.

xoxo

Gina