Some days, everything seems to go wrong at once. The car won’t start, an email brings bad news, you snap at someone you love, and by evening you feel as though the whole world is against you. If you’re in one of those days, or one of those seasons, here are six gentle things to remember.

1. This won’t last forever

When we’re in the middle of a hard time, it can feel endless. But feelings and circumstances change. This hour, this day, this season will pass. You don’t have to see the way through yet. You just have to get through the next little while.

2. Some things are still okay

Even on the worst days, something is usually still okay. A warm cup of tea. A friend’s message. A bed to sleep in tonight. Naming one thing that’s still here doesn’t erase the hard stuff, but it can help you feel a little steadier.

3. Give yourself a little time

When everything feels overwhelming, take a short break that’s just for you. A walk around the block, a bath, ten minutes with a book or simply sitting quietly with a cup of tea. Small pauses can help you regain your balance.

4. It’s okay to say no

When life is heavy, you don’t have to take on more. It’s okay to cancel plans, ask for help or say no to things that drain you. Protecting your energy is a form of self-care.

5. Focus on what matters right now

When everything feels urgent, ask yourself, What actually needs my attention in the next hour? Often, it’s only one or two things. The rest can wait.

6. Let yourself feel it

It’s okay to feel sad, frustrated, disappointed or scared. You don’t need to put on a brave face all the time. Let yourself feel what you feel, without judging it. Crying, writing it down or talking to someone can help.

You’re not alone in this

Everyone goes through hard times. It doesn’t mean you’re doing life wrong. It means you’re human.

How little is enough

Choose one thing from this list to hold on to today. Perhaps it’s this won’t last forever, or one small thing that’s still okay.

If things feel heavier than you can manage, or have for a while, please reach out to someone you trust. You don’t have to carry it alone.

For more, read Finding a new path when you’re attached to the old and scared of failing.

If you’d like a gentle companion for finding your way through change, there’s a guided journal for it on the Guides page.