When Life Feels Heavy: Small Steps That Can Actually Help

When you’re overwhelmed, anxious, or emotionally exhausted, advice like “stay positive” or “just take care of yourself” can feel frustrating — or impossible.

At Resilient Pathways, we believe that support should be practical, realistic, and kind. You don’t need to fix everything at once to start feeling a bit better. Often, small steps are what help the most.

Here are a few simple strategies that many people find helpful when life feels heavy.

1. Start With Your Body, Not Your Thoughts

When stress, anxiety, or low mood are high, the body is usually tense and tired. Trying to “think your way out” of distress doesn’t work well when the nervous system is overwhelmed.

Instead, start with something physical and small:

• Take 3 slow breaths, letting the exhale be longer than the inhale

• Put both feet on the floor and notice the chair supporting you

• Step outside for fresh air, even for one minute

  
  

These small actions help your body settle — and when the body settles, the mind often follows.

2. Lower the Bar (On Purpose)

When people are struggling, they often expect themselves to function at the same level they did before. This usually leads to guilt and burnout.

A helpful question is:

“What is the smallest version of this task I could do today?”

For example:

• Instead of “clean the house,” try “wash one dish”

• Instead of “go for a workout,” try “stretch for two minutes”

• Instead of “be productive,” try “show up”

  
  

Doing less is not failure. It is often the most realistic way forward.

3. Notice One Thing Per Day That Helps (Even a Little)

When life feels hard, the brain naturally focuses on what’s wrong. Gently balancing this can help reduce emotional overload.

Once a day, ask yourself:

• “Was there one thing today that made things slightly easier?”

  
  

It might be:

• A warm shower

• A kind text

• A quiet moment

• A good cup of coffee

  
  

You don’t need to feel grateful or positive — just notice.

4. Be Careful With Self-Blame

Many people we work with carry a lot of guilt — especially parents, caregivers, and helpers.

If you notice harsh self-talk, try replacing it with one steady sentence:

“I did the best I could with what I knew at the time.”

You don’t have to fully believe it for it to help. Repeating it gently can soften self-blame over time.

5. You Don’t Have to Do This Alone

Struggling does not mean you are weak or failing. It means something in your life needs support.

Counselling can help you:

• Make sense of overwhelming thoughts and emotions

• Learn coping strategies that fit your life

• Feel less alone with what you’re carrying

• Move forward at a pace that feels safe

  
  

At Resilient Pathways, support is collaborative, respectful, and practical. We meet you where you are, without pressure or judgment.

Taking the Next Step

If you’re considering counselling, we invite you to book a free 15-minute consultation to see if it feels like a good fit.

Support can happen:

• In person (Iroquois)

• Virtually, across Ontario

  
  

👉 For more information or to book a consultation, visit: www.resilientpathways.ca

You don’t need to have everything figured out to reach out. Taking one small step is often enough to begin.