Persevering in the Face of Anxiety, Depression, Stress, or Fatigue

Life can feel overwhelming when anxiety, depression, stress, or fatigue weigh you down — Whether it’s a constant battle to navigate thought spirals, the heaviness of demotivation, or the inability to tackle tasks you usually handle effortlessly. On days where life feels unmanageable, it’s natural to ask yourself, “Where do I even start?”

When you wake up already feeling inundated by these challenges, not only are you tired, but your frontal lobe—the part of your brain responsible for reasoning, judgment, creativity, emotional regulation, and problem-solving—is not operating at full capacity.

So, let this be a cheat sheet for those hard days. Something to refer to when you feel lost on how to move forward, when moving forward feels all but impossible.

I’m going to approach this from a cognitive, emotional, and behavioural lens so you have 3 potential routes to take. That way, if one approach isn’t working for you, you have alternatives :)

#1: The Behavioural Approach

Sometimes, the best way forward is through action, even if it’s small and deliberate. Here are two frameworks to guide you:

1. Maslow’s Hierarchy of Needs

You might remember this concept from school: Maslow’s hierarchy outlines a pyramid of human needs, starting with the basics. When life feels like too much, this framework can help you pause and reflect on what you need most right now. Ask yourself:

  1. Are my physiological needs being met? (Air, water, food, shelter, sleep, clothing.) If not, focus on addressing just one of these needs today.

  2. Are my safety needs being met? (Personal security, health, financial stability.) If not, what small step can you take to meet one of these?

  3. Do I feel love and belonging? (Friendship, intimacy, connection.) If not, consider reaching out to someone who brings comfort.

  4. Am I meeting my esteem needs? (Respect, recognition, self-worth.) If you’re here, you’re already ahead of most. Reflect on small victories.

When life feels unmanageable, focusing on these steps can help simplify the noise and guide you toward actionable steps.

2. Spoon Theory

Christine Miserandino’s Spoon Theory is a helpful metaphor for energy management. Each “spoon” represents a unit of energy, and every activity—no matter how small—uses spoons. When energy is limited, prioritization is key.

If you know a work task will drain you, for example, you might plan to skip optional activities afterward and rest instead. Being mindful of how we spend our energy helps us avoid burnout and focus on what truly matters. On tough days, ask yourself:

  • How many spoons do I have today?

  • What tasks are most essential?

  • What can I postpone, delegate, or skip?

  • How can I replenish my spoons? (Self-care activities count too.)

Be kind to yourself about your limits. You don’t have to do it all. Sometimes, just getting through the day is enough.

#2: The Cognitive Approach

When your thoughts feel like your enemy, the most supportive cognitive tool can be acceptance. Often, our instinct when distressed is to fight against what we’re feeling—to tell ourselves we shouldn’t feel this way. Unfortunately, this resistance can intensify the emotions we’re trying to escape.

What if, instead of resisting, you could lean into curiosity? Ask yourself:

What would it look like to accept where I’m at instead of fighting it?

Acceptance doesn’t mean giving in; it means acknowledging your experience without judgment. It could sound like: “This is hard right now, but it’s okay to feel this way.” By accepting your emotions, you create space for them to flow through you, rather than getting stuck in the struggle to push them away. Acceptance frees us from the exhausting fight to control what we can’t, and helps us focus on what we can.

#3: The Emotional Approach

Emotions can feel overwhelming, but they’re also powerful guides. On difficult days, reconnecting with your emotional self can help you process what you’re going through. This might look like:

  • Naming your emotions: “I feel sad, anxious, frustrated.” Naming helps diffuse their intensity.

  • Practicing self-compassion: Remind yourself that it’s okay to struggle. Everyone does.

  • Asking your body what a particular emotion needs: Is it rest? Movement? A mix of both?

  • Journalling: Alongside anxiety, depression, stress, and fatigue comes ANTS (automatic negative thoughts). Get these down on paper so they are no longer taking up space in your brain.

Allow yourself to feel without judgment. Emotions aren’t meant to be fought—they’re meant to be felt.

Final Thoughts

Persevering doesn’t mean pushing ourselves to the limit. It’s about finding balance—accepting where we are, honouring our emotions, and making thoughtful choices about how we move forward. Each small act of acceptance, every moment of feeling, and each intentional action adds to our strength and resilience.

As the saying reminds us, “Life is not suffering, but suffering is a part of life.” With patience and self-compassion, you can navigate life’s challenges and rediscover a sense of hope and purpose, one small step at a time.

If you’re looking for support on your journey, you can book a free counselling consult here: https://www.aleciarowland.com/booking

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