How to Pick Yourself Up When Life Feels Heavy (Without Faking It)

Have you ever had one of those days where life feels… a lot?
Not meltdown-level, not rock bottom, but deeply heavy. The “I’m functioning but barely” kind of day.

Yeah. I’ve been there.
Recently, actually.

And it was a post from a mum in a support group that cracked me open a little — in a good way. She wrote:

“My husband and I are on the brink of separation. We have two kids under four. After a really disappointing marriage counselling session, I dropped the kids at daycare and now I can’t stop crying. How do you pick yourself up? How do you keep going?”

And honestly?
My whole heart went, Oh… I know that feeling.

That mix of overwhelm, loneliness, and “What now?”
It’s a place most people don’t talk about, but nearly everyone visits.

This blog — and this week’s episode of The StacyM Show — is for those days.

You Don’t Have to Pretend You’re Fine

Let’s just normalize it:
Feeling flat, tired, lost, or emotionally wrung out is part of being human.

You don’t have to slap a smile on. You don’t have to be “strong”.
You don’t have to be the person who’s fine all the time. That’s exhausting.

What I’ve learned is this:

Ignoring how you feel never works.
It just gets louder.

So let’s walk through a few practical, real-life ways to gently pull yourself out of that emotional quicksand — the exact tools I use myself.

1. Name What You’re Actually Feeling

When everything feels tangled, start simple:

• “I feel overwhelmed.”

• “I feel lonely.”

• “I feel angry.”

• “I feel stuck.”

Naming it doesn’t solve it — but it gives you clarity.
And clarity is power.

You don’t have to fix it instantly.
You just have to acknowledge it.

2. Do One Tiny Thing

On the heavy days, your to-do list will look like a monster.

Shrink it.

Pick ONE thing:

• open the blinds

• drink a glass of water

• make your bed

• send a text that says “thinking of you”

Tiny wins build momentum.
You’re not trying to change your life — you’re just nudging your brain out of freeze mode.

3. Move Your Body (Just a Little)

You don’t need a workout.
You don’t need a gym.
You don’t need matching activewear.

Just… move.

• Stretch for 20 seconds

• Walk around the room

• Put on a song and dance for one minute

Movement shifts your energy.
It interrupts the mental spiral.
It reminds your nervous system that you’re safe.

4. Connect With Someone (You Don’t Need to Overshare)

Reach out to one person.
You don’t need to say “I’m struggling.”

A simple:

• “Hey, how are you?”

• “Thinking of you today.”

…can break the loneliness without opening emotional floodgates if you’re not ready.

Humans aren’t meant to self-soothe alone all the time.

5. Change Your Scenery (Even Slightly)

If getting out of the house is too much, try micro-changes:

• sit on the balcony

• tidy a small corner

• open a window

• step outside for a minute

A shift in environment helps shift your mindset.

6. Give Yourself Permission to Rest

This is the one I always resist.
But here’s the truth:

Rest isn’t lazy.
Rest is required.

If you need a break, take it without guilt.
Your brain and body aren’t machines.

Mindset (Without the Fluff)

You don’t have to:

• bounce back instantly

• be productive

• pretend

• “stay positive”

You’re allowed to have a moment.
You’re just not meant to live in that moment forever.

Talk to yourself like you would talk to a friend:
with kindness, encouragement, and patience.

One of my favourite reminders?

“I can have a hard moment and still move forward.”

When to Ask for Extra Support

If the hard days are becoming most days, or you're feeling stuck more often than not, please reach out — to a therapist, counsellor, GP, or mental health professional.

There’s zero shame in needing support.
It’s strength, not weakness.

You’re Not Alone (Even on the Days It Feels Like You Are)

If today is a hard day, I want you to hear this:

You are not failing.

You are not behind.
You are not broken.

You’re human.
And you’re still here.

Try one small thing today. Just one.
And if you want to dive deeper into this conversation…

👇 Listen to the full episode of The StacyM Show: https://www.stacymunzenberger.com/podcasts/the-stacy-m-show/episodes/2149129610
or
👉 Book a consult with me if you’re navigating separation, overwhelm, or a big life transition and want support. https://www.stacymunzenberger.com/contact

You deserve tools that lift you up — especially on the days you feel down.