Some years bruise us. Plans derail, losses stack up, and our nervous system forgets what “calm” feels like. Recovery isn’t a sprint back to “normal”, it’s a steady return to yourself on purpose, with tools. Here’s a practical guide you can start today.

1) First, name what happened (and what it cost)

Write a brief “year-in-review” with three columns:

  • What happened (facts, not judgments)
  • What it cost (sleep, energy, trust, money, relationships)
  • What I carried well (effort, courage, small wins)

Naming reality reduces rumination and shows you are more than what went wrong.

2) Ground your body so your mind can follow

When stress is high, the body leads the way out of this experience. Use short, repeatable skills to help you through:

  • Breath 4–6 deep breaths: inhale for 4 seconds, exhale for 6 seconds for two minutes, 2–3x/day.
  • Utilize 5–4–3–2–1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you can taste.
  • Bookend your day: try a 5-minute morning stretch and a 5-minute evening wind-down (lights low, phone away).

Consistency beats intensity. Utilizing tiny practices, done often help to reset your baseline. You can also try this quick 2 minute grounding mediation via YouTube.

3) Cope effectively with current stressors (not just emotionally, but operationally)

Try this weekly loop:

  • Clarify: What’s the actual problem this week? (One sentence.)
  • Chunk: Break it into 15-minute tasks.
  • Protect: Put two chunks on your calendar; treat them like appointments.
  • Close: After each chunk, ask: What progress did I achieve? What’s next?

Add the HALT check before hard conversations with yourself and others, asking yourself are you Hungry, Angry, Lonely, or Tired? Address the basics first so we can be more clear-minded.

4) Build resilience like a muscle (stress + recovery = growth)

Resilience isn’t being unfazed, it’s recovering faster. Train it with three cues:

  • Routines: same wake/sleep window, anchor meals, a short daily walk.
  • Relationships: one meaningful connection per day (text, call, coffee).
  • Relevance: do one values-aligned action daily (help, learn, create, worship, whatever matters to you).

Track progress with a simple weekly check: sleep quality, movement, connection, and values (utilizing a 0–10 scaling system for each cue). Aim to trend upward, not to be perfect.

5) Practice self-compassion and self-validation (the tone that heals)

Swap harsh inner commentary for language that keeps you moving:

  • Self-compassion: “This was hard, and I’m allowed to be human.”
  • Self-validation: “It makes sense I felt overwhelmed after three losses in a row.”
  • Wise next step: “Given that, the kindest next move is a 10-minute walk and one email.”

Compassion doesn’t lower standards, it lowers shame so changes stick.

6) Use gratitude without gaslighting yourself

Gratitude is powerful when it’s specific and honest. Try the 2×2:

  • Two thanks for what you did (effort you controlled).
  • ]Two thanks for what you received (help, moments of beauty, provision).

This builds hope without denying pain.

7) A 7-Day Reset You Can Start Now

  • Day 1: Write your three-column review; pick one tiny win to repeat this week.
  • Day 2: Breath 4 – 6 twice; schedule two 15-minute problem chunks.
  • Day 3: Text someone “thinking of you, coffee soon?” Connection counts.
  • Day 4: Do a values act (help, create, learn) for 10–20 minutes.
  • Day 5: Practice one compassionate self-statement plus one boundary (e.x., “I can’t do tonight; let’s look at Saturday”).
  • Day 6: Gratitude 2×2 before bed.
  • Day 7: Review: What felt lighter? Lock in the top two habits for next week.

8) When to add extra support

If sleep is broken most nights, hopelessness lingers, or you’re using substances to cope, reach out to a counselor, your EAP, primary care, or a trusted faith/community leader. When things feel heavy, adding support is strength.

Bottom line: Recovery is a series of small, kind choices, regulate your body, solve one real problem at a time, invest in people and purpose, and speak to yourself like someone you’re responsible for. A hard year can still be a meaningful teacher. Your job is to carry forward the wisdom, not the weight. If you would like assistance in reviewing your year or implementing a few of these strategies into your routines, our counselors at Capital EAP are ready and willing to help. You can reach out to us at 518-465-3813 to schedule your appointment today.

By: Denelle Abel, LMHC, EAP Clinical Supervisor