If you’ve been feeling overwhelmed, mentally drained, or stuck in survival mode, you’re not alone. Between the “everything is urgent” work culture, the oldest-child pressure to hold it all together, and the nonstop chaos of everyday life, burnout hits fast. Some days even replying to a text feels like a full workout.

After comparing notes with friends and family, it’s pretty clear we’re all dealing with stress, anxiety, and those unexpected heavy days that make everything feel harder than it should.

Bad days happen. They might not knock you completely on your ass, but they can shake your confidence and drain your energy. When that happens, having a few grounding reminders can help you reset, feel supported, and find your footing again. Think of them as quick mental check-ins to help you manage overwhelm and get back to yourself.

So here they are. No bs. No toxic positivity. Just real reminders I rely on when life feels loud, messy, and a little too heavy.

1. You don’t have to have it all figured out to move forward.

You’re not a GPS system, babe—you’re a human being. Life isn’t linear, and spoiler alert: no one has it all together. Progress is progress, even if it’s in mismatched socks and yesterday’s mascara.

2. Rest is productive.

Repeat after me: “Burnout is not a badge of honor.” You are not a fucking machine. Take that nap, say no without a 12-slide presentation, and remember—rested you is unstoppable.

3. Feelings are not facts.

Just because your imposter syndrome says you’re failing doesn’t mean it’s actually true. Your brain can be a drama queen sometimes. Observe the thought, feel the feels, and then keep it movin’.

4. Small wins still count.

Got out of bed? Brushed your hair? Sent that one scary email? Round of applause. Small steps are still steps, and they add up like magic over time.

5. You’ve survived every hard day so far.

A bartender told me this once. Stuck with me. Seriously. And how true is it? Just look at your track record—100%. You’ve made it through every breakdown, plot twist, and ugly cry. That makes you a certified badass.

6. Comparison is trash energy.

What someone else is doing has nothing to do with your journey. Stay in your lane, water your own grass, and trust that what’s meant for you won’t miss you.

7. You’re allowed to ask for help.

Vulnerability isn’t weakness; it’s strength with glitter on it. Whether it’s therapy, a friend, or a cute journal from Target, support is sexy. Use it.

8. This chapter is not the whole story.

You are more than this moment. Your story is still being written, and babe—it’s about to get real good. Hold on.

9. You are not a burden.

Read that again. You are loveable, worthy, and needed—just as you are. Heavy emotions don’t make you “too much.” They make you human.

10. You are doing better than you think.

If you could zoom out and see your growth, your grit, your resilience—you’d cry proud tears in your own honor. You’re not failing. You’re becoming.

Final Reminder (bonus because I love you):

It’s okay to have days when the most you can do is exist. Existing is enough. Breathing is enough. You are enough.

So chin up, buttercup. The heaviness won’t last forever, but your strength? Your fire? Your magic? That shit’s forever.

Now go drink some water, romanticize your life, and remember: this world is better with you in it.

Want more? Check out my Self-Care Checklist below!

The Ultimate Self-Care Checklist