10 Ways to Stay Positive During Challenging Times

Feeling overwhelmed by life’s ups and downs? Focussing on small, actionable steps like these science-backed strategies can help you stay positive during challenging times: Start a gratitude journal, build a morning routine, reduce negative media exposure, move your body, connect with loved ones, focus on what you can control, meditate, set achievable goals, help others, and seek professional support if needed. Even small changes can shift your mindset and build resilience.

What Are the Best Ways to Stay Positive During Challenging Times?

In a world filled with rising stress levels, economic uncertainty, and rapid global change, the question on many minds in 2025 is clear: how to stay positive during challenging times? Whether you’re facing burnout at work, navigating personal loss, or simply feeling overwhelmed by the pace of modern life, maintaining a hopeful outlook can feel like an uphill battle.

But here’s the good news: staying positive doesn’t mean ignoring your struggles. It means learning how to build habits and perspectives that help you stay grounded, calm, and forward-looking, even in the midst of adversity. Backed by science, psychology, and real-world insight, the following strategies offer practical, everyday steps to boost your resilience, mood, and mindset.

When life throws you curveballs—whether it’s financial stress, health concerns, or global uncertainty – it can feel overwhelming. But research shows that staying positive isn’t just possible, it’s powerful. Positivity isn’t about ignoring reality. It’s about shifting your focus to what you can manage, building mental resilience, and creating healthy habits that lift your spirit. Here are 10 practical and research-backed ways to keep your mindset strong, even in tough moments.

1. Start a Daily Gratitude Practice

Gratitude is more than just saying “thank you.” It’s about intentionally noticing and appreciating the good things in your life. Even during hardship, there are always small moments that bring joy – a kind word, a warm cup of tea, or a laugh shared with a friend.

Writing these things down trains your brain to seek out positivity. This shift in perspective can help reduce stress and increase emotional resilience over time.

• How to Start: Use a simple notebook or gratitude journal app
• Prompts: “What made me smile today?” or “Three things I’m grateful for right now”
• Backed by Science: According to a study by Emmons & McCullough (2003), people who kept gratitude journals for 2 weeks reported increased happiness and fewer health complaints.

2. Create a Consistent Morning Routine

The way you start your morning can shape your entire day. A consistent routine helps set a positive tone and creates a sense of stability, even when everything else feels unpredictable.

Start with something small that grounds you – a short meditation, stretching, or reading a few pages of an inspiring book. These rituals can anchor you in the present and ease you into the day with intention rather than anxiety.

• What to Include: Light stretching, five minutes of mindfulness, a healthy breakfast
• Why It Works: Routine reduces anxiety by minimizing decision fatigue and uncertainty
• Pro Tip: Avoid checking your phone first thing – opt for journaling or a quiet moment instead

3. Limit Negative Media Exposure

Staying informed is important, but overexposure to negative news can heighten stress and create a distorted view of reality. If your media consumption is making you anxious, it may be time to set healthy boundaries.

Consider a media diet: designate times to check the news and stick to trustworthy, balanced sources. Then, replace doomscrolling with uplifting content that inspires or educates.

• How to Cut Back: Set app time limits, unfollow toxic accounts, designate “media-free” hours
• What We’ve Found: Readers of Happilynews.com report feeling noticeably more uplifted by engaging with positive news daily

4. Stay Physically Active

Physical activity is a proven mood booster. It releases endorphins – natural chemicals in your brain that promote a sense of well-being. You don’t have to hit the gym to see the benefits; even a brisk walk or light stretching can make a big difference.

Making movement part of your routine helps you feel more energetic and grounded, while also offering a healthy outlet for tension and frustration.

• How Much? Aim for 20–30 minutes daily (walking counts!)
• Try This: Dance around your kitchen, take a nature walk, or follow an online fitness video
• Bonus: Sunshine and fresh air offer an added mental boost

5. Connect with Supportive People

Humans are wired for connection. Even a brief conversation with someone who cares about you can improve your mood and remind you that you’re not alone.

Don’t wait for others to reach out – take the initiative to nurture relationships, especially during hard times. Honest, heart-to-heart conversations can lighten emotional loads and help you feel seen and supported.

• Reach Out: Call a friend, join a support group, or schedule a virtual coffee chat
• Tip: Be honest about how you’re feeling—authentic conversations build stronger bonds
• Quote: “Even just one close connection can dramatically improve our ability to cope,” says Dr. Emma Seppälä, Yale psychologist

6. Focus on What You Can Control

In uncertain situations, it’s easy to fixate on everything going wrong. But dwelling on what you can’t change only leads to frustration. Instead, shift your focus to what is within your control.

Taking even small actions – cleaning your space, making a list, planning your meals—can restore a sense of agency and reduce feelings of helplessness.

• Action Plan: Make a list of what’s in your control vs. what’s not
• Reframe: Shift focus from worry to action (e.g., create a budget, update your resume, tidy your space)
• Why It Helps: Empowerment fuels resilience and reduces anxiety

7. Practice Mindfulness or Meditation

Mindfulness involves paying attention to the present moment without judgment. Meditation builds the mental muscle for this awareness, allowing you to step back from racing thoughts and reconnect with a calmer state of being.

Regular mindfulness practice has been linked to reduced anxiety, better emotional regulation, and improved sleep. It’s one of the most accessible and effective tools for inner peace.

• Start Small: 5 minutes a day using apps like Headspace or Calm
• Simple Practice: Try box breathing: inhale 4 counts, hold 4, exhale 4, hold 4
• Evidence: Numerous studies confirm reduced cortisol (stress hormone) and improved mood from regular mindfulness practice

8. Set Small, Achievable Goals

When the world feels heavy, big goals can seem impossible. That’s why it’s helpful to break them into tiny, manageable steps. Progress builds confidence and reminds you that forward movement is still possible, no matter how small.

Celebrate your wins – completing a task, cooking a meal, going for a walk. These are victories worth acknowledging.

• How To: Break big goals into daily micro-tasks
• Track It: Use a habit tracker or calendar to visualize progress
• Feel-Good Boost: Each ticked-off task reinforces a sense of capability and hope

9. Help Others When You Can

Helping someone else can shift your perspective, boost your mood, and remind you that you’re part of a larger community. Acts of kindness not only benefit others but also create a powerful sense of purpose.

Even small gestures – like checking in on a neighbor or sharing an encouraging word—can brighten someone’s day and elevate your own.

• Ideas: Send a thank-you note, donate gently-used items, volunteer locally
• Fast Impact: Studies show helping others triggers the brain’s reward system
• What We’ve Found: Stories of everyday kindness are among the most-read on Happilynews.com for a reason – they inspire action and optimism

10. Seek Professional Support if Needed

There is no shame in asking for help. Talking to a therapist can offer tools, perspective, and support when you’re struggling. It’s one of the most powerful investments you can make in your well-being.

Whether you’re dealing with anxiety, grief, or simply need someone to talk to, reaching out to a mental health professional can be a turning point.

• Options: Therapy (in-person or virtual), support hotlines, employee assistance programs
• Resource: BetterHelp and Talkspace offer affordable online counseling
• Reminder: You deserve support, just like anyone else

Final Thoughts: Staying Positive in 2025

Feeling overwhelmed by life’s challenges is something we all face at some point. But by integrating small, intentional habits into your day, you can train your mind to be more resilient, present, and optimistic. The strategies outlined above – from starting a gratitude journal and reducing negative input to building a morning routine and helping others – aren’t just wellness trends; they’re evidence-based practices that work.

What matters most is consistency, not perfection. Whether you begin with just one tip or commit to several, each step you take helps shift your mindset and protect your mental well-being. As we navigate the uncertainties of 2025, remember: positivity is a practice. With patience and persistence, you can stay grounded, hopeful, and empowered—no matter what life throws your way.

More Questions You Might Have

What if I can’t think of anything to be grateful for?

Start small. Gratitude doesn’t need to be big. A warm cup of coffee or a sunny window counts. The more you practice, the easier it becomes to notice life’s quiet blessings.

When is the best time to journal?

Most people benefit from morning or evening reflection, whenever you’re least distracted. Choose the time that feels most natural and sustainable for you.

What if I don’t have time for all of these?

Pick one or two to start. Consistency beats quantity. A small habit done daily can transform your mindset. You don’t need a perfect plan to see real change—just a beginning.

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