How to Stay Motivated When You Feel Like Giving Up: Affirmations & Strategies for Tough Times

In recent months, it seems like every time I scroll through Twitter/X, the despair is palpable. Stories of individuals battling the weight of mental health challenges have become more frequent, with some sadly choosing to take their own lives. The collective weight of these stories, combined with the hardships many of us are facing—financial struggles, loss, and uncertainty—can feel overwhelming. It’s in these moments, when life feels unbearably heavy, that staying motivated seems impossible.

But if there’s one thing I’ve learned, both from my own experiences and from the many people I’ve counselled in my professional life, it’s that resilience doesn’t come from grand gestures. It comes from small, intentional steps. So, today, I want to share some personal affirmations and strategies that have helped me, and countless others, push through the hardest times.

1. Affirmation: “This too shall pass.”

When you're in the thick of despair, it feels like the darkness will never end. But just as the sun rises after the longest night, tough times don’t last forever. Repeating this affirmation reminds us that emotions are temporary. Even though it may feel like there’s no way out, time has a way of softening pain and bringing clarity.

Strategy: Create a 'Resilience Journal'

In moments of crisis, it's hard to remember times when we've overcome challenges before. Keeping a 'Resilience Journal' helps. Every time you face a hurdle and make it through, write about it. When you're feeling low, look back at these entries as evidence of your strength and perseverance.

2. Affirmation: “I am allowed to feel this way, but I won’t stay here.”

Many people fall into the trap of believing that feeling anxious, depressed, or hopeless means they’re weak. But emotions are part of the human experience. It’s okay to feel sad, angry, or frustrated. What’s important is acknowledging those feelings without letting them define you.

Strategy: Break it down

Sometimes, the best way to handle overwhelming emotions is to break things down into small, manageable steps. If you're feeling like giving up on everything, ask yourself: What is the one thing I can do today to help myself? Whether it’s taking a shower, talking to a friend, or simply getting out of bed, small wins can make all the difference.

3. Affirmation: “I am not alone in this.”

Even when life feels isolating, you are never truly alone. There are people who care about you, whether they’re friends, family, or even strangers who have walked a similar path. We live in a connected world, and reaching out—though it may feel difficult—can be the first step towards healing.

Strategy: Build a support network

Surround yourself with people who uplift you, but also be open to new connections. Whether it’s joining online forums, therapy groups, or finding an accountability partner, these relationships can be lifesaving. And for those times when it feels impossible to talk to someone, remember that journaling or creative outlets can also provide an emotional release.

4. Affirmation: “I am capable of more than I know.”

When life feels like a never-ending battle, it’s easy to forget your strength. But the truth is, we are far more resilient than we give ourselves credit for. Think back to the last time you faced a challenge and remember how you got through it. Your past victories are a testament to your inner strength.

Strategy: Visualize your success

Instead of focusing on what’s going wrong, spend a few minutes each day visualizing a future where things have improved. Picture yourself accomplishing your goals, feeling content, and thriving. This simple practice shifts your mindset and can motivate you to keep moving forward, even when times are tough.

5. Affirmation: “It’s okay to rest, but I won’t quit.”

Burnout is real, and sometimes the best way to move forward is to step back for a while. Resting is not a sign of weakness; it's essential for maintaining long-term motivation. However, resting is different from quitting. Taking a pause to recharge can actually help you return with renewed energy and a clearer perspective.

Strategy: Establish healthy routines

Daily routines can help anchor you, especially during tough times. Create a routine that balances rest with productivity. Whether it’s exercising, meditating, reading, or engaging in a hobby you love, these activities can provide structure and a sense of accomplishment, even on difficult days.

A Final Thought: We Are In This Together

As we navigate these tumultuous times, I urge you to be kind to yourself and others. If you're struggling, know that there is no shame in seeking help—whether through therapy, talking to a loved one, or even reaching out to a stranger. On the other hand, if you notice someone else struggling, don't hesitate to check in with them. A small act of kindness can have a profound impact.

In conclusion, staying motivated during challenging times isn’t about pretending everything is fine. It’s about acknowledging the difficulties, leaning on affirmations and strategies, and taking one step forward, no matter how small. You are capable of getting through this, and the world needs your light, especially now.

Stay strong, stay resilient, and remember: you are not alone in this journey.?

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