Hitting Rock Bottom: Tips to Get Back on Your Feet Quickly

Hitting rock bottom is, without a doubt, difficult and overwhelming. I’ve been there myself. For me, it was like I had totally lost control of my life and didn’t think there was any way out. However, I’m writing this not only to help you but also to remind myself that hitting rock bottom is not the end. It’s a turning point that can provide an opportunity for growth and change. It’s not necessarily going to happen quickly, but it will happen by taking some small positive steps.

Recognizing the Signs of Rock Bottom

Hitting rock bottom can manifest itself in different ways for different people. Some common signs of rock bottom include feeling hopeless, helpless, and overwhelmed.

You may also experience feelings of worthlessness, emptiness, and disconnection from the world. I've learned that by recognizing these signs, you can move forward.

It’s also so important to find professional help, such as a therapist or counselor. In doing so, you can learn coping mechanisms and find out how to process your emotions. A counselor can help you identify the underlying causes of those emotions and develop a plan for you to move forward.

Coping With the Emotions

Dealing with feelings of hopelessness and despair can be challenging, but it helps to remember that these emotions are normal. When you're going through a tough time, give yourself permission to feel these emotions. It helped me to find some healthy ways to cope with this.

Practicing Mindfulness

One of the best ways to cope with negative thoughts and emotions is to be mindful of the present moment, without passing judgement.

It really helps to focus on the present, rather than dwelling on the past (or worrying about the future). Things to try are deep breathing, meditation, and yoga. They can all be helpful in managing negative emotions.

Writing It All Down

Another helpful strategy is to write down your thoughts and feelings. Writing can be a therapeutic way to gain a sense of control over your emotions.

Writing can also help you to clarify your goals and plans, and to track your progress and achievements. You can use a journal, a notebook, or a digital app to write down whatever comes to your mind.

Building a Support System

One of the most powerful things you can do when you feel that you've hit rock bottom is to be part of a support system. This is a network of people who provide emotional, practical, and/or financial assistance when you need it.

Recommended

How to Let Go of Past Mistakes and Move on With Your Life

Having such a system in place can make a huge difference because somehow you don't feel so alone anymore. Try reaching out to friends and family for emotional support. You may also want to seek out a group through social media who are going through similar experiences.

Taking Action to Get Back on Your Feet

Once you've recognized your situation and built a support system, it's time to take action to get back on your feet. This may seem difficult when you're feeling overwhelmed and hopeless, but remember: you really do have the power to change your situation.

Setting Goals

One of the first things you could do is to set short-term and long-term goals. Short-term goals can be something small and achievable, like taking a walk or making a phone call. Long-term goals can be something bigger, like going back to school or finding a new job. Even tiny goals will give you a sense of purpose and something to work towards.

Make a Plan to Move Forward

Now you can make a plan to move forward. This might include a combination of therapy, support groups, and practical steps like creating a budget or finding a new job. Having a plan in place can help you feel more in control and motivated to make changes.

Create a Simple To-Do List

You could start by making a simple to-do list. This could be a small, manageable list of tasks that you can accomplish in one day. I found this helpful when feeling lost and overwhelmed because it can provide a sense of accomplishment. It can make you focus on small, positive steps to improve your situation.

Here are a few tips to get started:

1. Write down a few simple tasks that you could do today. This might include things like making your bed, doing the dishes, or taking a shower.
2. Keep your list simple: start small and build momentum as you begin to feel more capable of taking on bigger tasks.
3. Set a deadline for yourself to complete the tasks. This makes me feel accountable, and gives me a sense of purpose and motivation.
4. Cross off each task when completed. Seeing your progress can give you a sense of accomplishment and boost confidence.

Remember to be kind and compassionate with yourself. Don't put too much pressure on yourself, and don't be afraid to ask for help if you need it. Start small, and take one step at a time!

A New Beginning

Hitting rock bottom is a difficult and overwhelming experience. But remember: having hope is the start of a new beginning. By recognizing the signs, coping with the emotions, building a support system, and taking action, you can start the process of healing and recovery. Always be kind and compassionate with yourself, and to take things one step at a time. I'm not saying that it's going to be easy, but with the right tools and a positive attitude, you will get back on your feet and move forward.

Sources and Further Reading

• How to Get Past a Crisis: What Mentally Strong People Do | Time
  Amy Morin, author of 13 Things Mentally Strong People Don’t Do, explains how mentally strong people bounce back after a crisis.
• 7 Ways to Bounce Back | Psychology Today Canada
  Life hacks for the faint of heart
• Starting Over in Life: 7 Steps to Build the Life You Want
  Starting over in life can feel daunting but it's not too late. Use this guide to start regaining control of your life with these 7 steps.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2023 Louise Fiolek