15 mindful tips and techniques for overcoming adversity
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what adversity is and what may cause it in your life. Plus, 15 mindful tips and techniques for how to overcome adversity during challenging times.
Life has a way of throwing curveballs when you least expect them. Maybe it’s the gut punch of losing someone you love, the panic that sets in when you’re laid off, or the constant pressure of trying to make ends meet when bills start to pile up. These real-life struggles can knock the wind out of you, leaving you anxious, overwhelmed, and exhausted. But even in the darkest moments, there are ways to get back to a state of calm.
One of the worst parts about unexpected changes is that they remove the feeling of being in control, but by embracing mindful techniques and strategies, you can transform how you handle adversity, putting you back in the driver’s seat. These practices not only help you navigate life’s challenges, but also empower you to emerge with a deeper sense of strength and resilience overall.
What is adversity?
Adversity is any situation that turns your life upside down, whether it’s the death of a loved one, a financial hardship, or a health crisis. It’s an event that negatively disrupts your routine and impacts your emotional, physical, or mental wellbeing.
Sometimes, multiple challenges hit at the same time, making it even more difficult to manage. These are the days you might find yourself shaking your first at the sky yelling, “Anything else?!” Trust us, we’ve been there.
When life knocks you down, it’s natural to feel overwhelmed, sad, or angry and no matter how hard you try, it’s almost impossible to avoid adversity completely. While it might not make any sense, you can try to reframe these moments as opportunities for growth and learning. By facing and overcoming challenges, you can develop resilience, gain new perspectives, and build inner strength to help you through tough times.
What can cause adversity?
Adversity can come from many different sources. From personal reasons like loss, grief, and change all the way to global emergencies like natural disasters or widespread disease.
Personal loss: Grief is an undeniable part of the human experience, whether it’s losing a loved one, a cherished relationship, or even a beloved pet. This emotional weight can feel overwhelming, often leaving you with a sense of emptiness and a struggle to find normalcy in your everyday life.
Health issues: Whether it's dealing with the long-term drain of chronic illness, the sudden shock of a medical crisis, or the mental toll of conditions like anxiety and PTSD, health challenges can sap your energy and shake your confidence. Feeling like your body or mind is failing can create a sense of powerlessness and frustration.
Financial difficulties: Financial strain is one of life’s most destabilizing forces. Whether you’re grappling with a sudden job loss, mounting debt, or an economic downturn that hits your wallet, the anxiety of not being able to meet your needs or plan for the future can erode your sense of stability. Dealing with job loss anxiety? Check out our eight coping strategies for when you’re in between jobs.
Professional setbacks: Few things sting like being passed over for a promotion or feeling stuck in a dead-end job. Career disappointments can shake your confidence, making you question your worth and the path you’ve chosen, leaving you wondering if you’ll ever reach your potential.
Relationship problems: Conflicts in your personal relationships, whether with family, friends, or colleagues, can create a deep sense of emotional unease. These tensions can leave you feeling misunderstood, isolated, and deprived of the support system you need during challenging times.
Environmental factors: The devastation wrought by natural disasters can turn your world upside down in an instant. Losing your home, your community, or your sense of security in the face of hurricanes, earthquakes, or floods brings both emotional and practical hardships that can take years to rebuild from. Dealing with climate change anxiety? Check out our five tips to help you cope.
Personal choices: Sometimes the toughest challenges are those we bring upon ourselves. Decisions that lead to unhealthy habits, destructive relationships, or poor financial planning can leave you facing the consequences of your own actions, creating a personal reckoning that demands change.
Educational challenges: Academic pressures, learning disabilities, or the social pain of bullying can weigh heavily on a person’s mental health. Whether it’s the strain of trying to achieve or the feeling of never measuring up, these issues can erode confidence and create a difficult path to success.
Social factors: Discrimination in any form—be it racism, sexism, or other types of bigotry—can leave deep psychological scars. Being marginalized or facing societal pressure creates a daily battle for validation, often making you feel like you’re swimming against a tide of judgment and misunderstanding.
15 top tips and techniques to overcome adversity mindfully
No one is here to tell you that overcoming adversity is a walk in the park, or that it happens with the snap of your fingers. Getting to the otherside of difficult life moments can be really tough. The good news is that having mindfulness practices in your back pocket and using specific techniques can help you build resilience and find strength to navigate these difficult times. Here’s how to do it.
1. Practice breathing exercises to remain calm
When you start to get overwhelmed, your breath is one of the easiest ways to regain control. Slow, deep breathing not only calms the mind but also signals your nervous system to relax. Try the 4-7-8 technique: inhale for four seconds, hold for seven, and exhale for eight. This simple practice can work wonders in moments of anxiety, offering you a reset wherever you are.
💙 Even taking one minute to Pause to Breathe with this meditation can help lower stress.
2. Stay in the present moment
In times of stress, it’s easy to dwell on past mistakes or obsess about the future. Ground yourself in the here and now by engaging fully with your senses.
One of the best ways to do this is to try the 5-4-3-2-1 grounding exercise. If you feel yourself getting upset, look around your environment and find the following: Five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise will, in essence, give your busy brain a task so it moves away from stress.
💙 Mind spiraling into anxiety? Learn to Pump the Breaks on Stress by regaining control of your mind and body with help from Jay Shetty.
3. Set small goals to build your self-esteem
Break down big challenges into smaller, more manageable steps to give yourself momentum and boost your motivation. Celebrate each victory along the way, no matter how small, with a five-minute walk, a favorite snack, or a break to chat with a coworker. Small wins stack up and can create a steady flow of progress and positivity.
💙 Not sure how to celebrate? Mel Mah’s Let’s Celebrate session on The Daily Move can help you feel more comfortable celebrating your wins!
4. Practice gratitude to shift your perspective
It’s easy to get caught in what’s going wrong, but focusing on what’s right can create a powerful shift. Try keeping a gratitude journal where you write down three things you're thankful for every day. Even noticing the little things—like good weather or an easy commute—can help train your brain to see the positives. Over time, this habit can uplift your mood and improve your outlook, one grateful thought at a time.
💙 If you struggle with feeling grateful, start with Unlocking Happiness, a session from our 7 Days of Gratitude series.
5. Stay connected with your support system
Being vulnerable about your struggles can be difficult, but sharing your feelings with someone you trust can help lighten the emotional load. Talking things through with friends, family, or even a support group can offer fresh perspectives — and remind you that you’re not alone. Hoping to add more people to your support system? Check out these eight tips for meaningful interactions.
💙 Hear from Olympic fencer Jason Rogers as he opens up about Vulnerability and how he navigated it in his relationships.
6. Work out to feel better physically (and emotionally)
Physical movement is a proven stress-buster. Whether it’s a brisk walk, a yoga session, or an intense cardio class, exercise releases feel-good hormones that elevate your mood and help you shake off tension. Choose activities you enjoy so that staying active becomes less of a chore and more of a healthy habit that nurtures your body and mind.
💙 Engaging in Mindful Movement during this session of the Daily Move can feel supportive even when you don’t feel like moving much.
7. Practice self-compassion no matter how hard life gets
When life gets tough, it’s easy to beat yourself up — or even blame yourself for your troubles. Instead, try offering yourself the same kindness you’d show a friend. Allow room for mistakes, forgive your imperfections, and remember that growth often happens through trial and error. Compassion starts from within, and it can make a major difference when you’re navigating hard times.
💙 Understand The Strength of Self-Compassion during this meditation with Jeff Warren.
8. Meditate to stay centered
Meditation doesn’t have to mean sitting cross-legged for hours — just a few minutes a day can bring clarity and peace. Focus on your breath, and let any wandering thoughts float by without judgment. This practice builds mental resilience, helping you stay calm in the face of adversity.
💙 Ease your way into the basics of mindfulness meditation with our 7 days of Calm series.
9. Keep a journal to better understand yourself
Putting pen to paper can be a powerful way to process your emotions. A journal provides a safe space to pour out your thoughts, track your progress, and reflect on your experiences. Writing things down can give clarity, helping you untangle complex feelings and better understand your inner world.
💙 Learn how to Clarify Your Feelings Through Writing with guidance from Dr. Julie Smith.
10. Develop a routine to feel more like yourself
When life feels chaotic, a solid routine can offer a sense of stability. Creating daily rituals—whether it’s a morning walk, meal prepping, or setting a regular bedtime—can anchor you and provide much-needed predictability. This sense of structure helps you feel more in control, even when everything else feels uncertain.
💙 Get support from Jay Shetty as he shares how to Turn Choice Into Routine.
11. Limit negative input to encourage positive thinking
Whether we like it or not, negatively is all around us. Whether it’s the 24-hour news cycle or the endless scroll of social media, constant exposure to upsetting content can drag down your mood. Instead of doomscrolling, seek out positive, uplifting sources that inspire you, and as hard as it may be, try to set boundaries for how much negativity you let into your life.
💙 If you’re on your phone more than you’d like, our Social Media & Screen Addiction Masterclass can help you create healthy boundaries.
12. Practice mindfulness in your day-to-day activities
Everyday tasks offer a perfect opportunity to practice mindfulness. Pay close attention to the sound of water as you wash dishes, the texture of your clothing as you fold laundry, or the flavors of each bite as you eat. These small moments can help you slow down and reduce stress, turning routine into a mindful practice.
💙 Slow down to practice Gratitude Before a Meal to help you cultivate more gratitude in all areas of your life.
13. Visualize success to help boost self-esteem
The power of visualization can’t be underestimated. Close your eyes and imagine yourself overcoming the challenges you’re facing. See the steps you’ll take to get where you want to be and feel the relief and pride that will come once you’ve succeeded. This mental rehearsal builds confidence and primes you for action, helping you turn obstacles into opportunities.
💙 Tune into Lex Gillette, Blind Paralympian and four-time world champion, on The Spark as he shares his story about Envisioning Success.
14. Reframe the experience to see the positive
Adversity can be a powerful teacher, but only if we allow it to be. Shifting your mindset to see challenges as opportunities for growth can help you navigate tough times with resilience. Reflect on how your experiences are shaping you into a stronger, more compassionate version of yourself, ready for whatever comes next. Hoping to look on the bright side more often? Check out these 10 positive mindset tips.
💙 Cultivate feelings of positivity by Reframing Difficult Thoughts in this short meditation.
15. Get professional support if you need it
Sometimes, despite our best efforts, the weight of adversity feels too heavy to bear alone. Don’t hesitate to reach out for help if you need it. A therapist or counselor can provide a safe space to explore your feelings and discover new coping strategies. Professionals can guide you through the toughest times, offering insight, support, and a path forward.
Overcoming adversity FAQs
How can I maintain motivation when facing prolonged adversity?
Maintaining motivation during a long period of adversity can be challenging, but there are ways to keep your spirits up and stay on track. One of the most effective strategies is to break down large tasks into manageable steps, so you can make steady progress and celebrate each win along the way. This consistent sense of accomplishment helps build momentum, making it easier to keep moving forward even when the road feels long.
In addition to goal-setting, it’s crucial to surround yourself with positive people—whether they’re friends, family members, or mentors. Their encouragement can be a powerful motivator when your own energy fades. And if you find that you need more structured support, consider scheduling an appointment with a therapist or counselor who can help you navigate your challenges and stay focused on your path.
Finally, keep your mindset as positive as possible by focusing on your strengths. Reflect on past experiences where you’ve overcome difficulties; remembering these victories can remind you that you’re stronger than you may think. By staying connected to your resilience, you can face the future with greater confidence and motivation.
What are some common signs that adversity is affecting my mental health?
Adversity can impact your mental health by creating persistent feelings of anxiety or sadness and causing issues with sleep and appetite. You may also lose interest in activities you once enjoyed, which can lead to withdrawal from social activities and isolation.
Physical symptoms like headaches or stomach aches can also indicate that adversity is affecting your mental health. If you notice these signs, get support from loved ones, or consider speaking with a mental health professional.
How can I help a loved one who is going through a difficult time?
Supporting a loved one through adversity involves being there for them in a compassionate and nonjudgmental way.
Listen to them without offering immediate solutions or advice. Sometimes, simply having someone to talk to can provide relief.
Encourage them to express themselves and assure them that it’s okay to feel the way they do.
To ease their burden, offer practical help, such as running errands, cooking meals, or helping with chores.
Let them know that talking to a therapist or counselor can be helpful and encourage them to seek professional help if needed.
Be patient and check in regularly, as this helps show you care and are there for them throughout their difficult time.
What role does resilience play in overcoming adversity?
Resilience involves the ability to bounce back from difficult situations, making it critical for overcoming adversity. It helps you adapt to challenges and find ways to move forward, even when things seem tough.
If you’re resilient, you’ll likely have a more positive outlook and view difficulties as opportunities for growth. This also means you’re more likely to seek solutions rather than dwell on problems.
You can build resilience by developing coping strategies, such as mindfulness, problem-solving skills, and maintaining a strong support network. Taking care of your physical and mental health, staying flexible, and being open to change can also help support you.
Resilience doesn’t mean you won’t experience stress or hardship, but it can help you recover and continue to move forward, despite the obstacles.
Can professional therapy or counseling aid in overcoming severe adversity?
Therapists and counselors can help you overcome severe adversity by providing support, guidance, and strategies for managing stress, anxiety, and other emotional challenges.
They can help you develop coping mechanisms tailored to your specific situation and needs, and give you the space to explore your feelings.
Therapy can also provide tools for building resilience and improving your overall wellbeing. In cases of severe adversity, such as trauma or significant loss, therapy can help you process your experiences and find a path to healing.
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