How to Feel Better: 7 Tips to Get Back on Track When You’re Struggling   

At times, life can feel overwhelming, especially when challenges pile up. But even during difficult moments, it’s possible to regain your balance and move forward. Here are 7 practical tips to help you get back on track and start feeling better.  

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1. Recognize When Things Aren’t Going Well

The first step toward feeling better is recognizing that something isn’t right. Some signs may suggest you’re going through a difficult time:
 

  • You feel angrier or more irritable than usual 
  • You’re paying less attention to your hygiene or appearance (e.g., skipping showers or daily routines) 
  • Activities you used to enjoyed no longer interest you 
  • You’re spending more time alone or withdrawing from others 
  • Your use of alcohol or drugs has increased 
  • You’re having suicidal thoughts
 
Practical tip: If some of these signs resonate with you, give yourself permission to pause and take a step back. Reaching out for help is not a sign of weakness. It’s a sign of courage. You can also listen to stories of other men who have experienced suicidal thoughts and speak about them openly in the Ça va-tu? podcast (available in French only).  

I'm thinking about suicide

2. Build a Sense of Meaning and Purpose

Life changes can sometimes leave you feeling lost or without direction. Moments like retirement, your children leaving home or the loss of someone important can create a sense of emptiness or make you question your place. 

But having a sense of meaning is key to your well-being. Take time to explore what brings you enjoyment, purpose and fulfillment. Exploring new things can help restore a sense of balance and hope.

 

Practical tip: Consider getting involved in something that helps you feel useful. Volunteering or mentoring, for example, can be meaningful ways to give back while bringing a deeper sense of purpose to your life. 

3. Give Yourself Permission to Take a Break

No one is perfect. During difficult times, it’s normal to have days when you’re not at your best or when things don’t go as planned. Accept it without guilt and allow yourself to step back. Taking a break can help you regain energy and perspective, much like a time-out in a game.
 

Practical tip: If you have several goals in mind, focus on just one at a time. Make sure it’s realistic. For example, aiming to climb Mount Everest when you’ve never hiked before may be setting the bar too high. Take it step by step. Some steps will be smaller than others, and that’s perfectly normal. 

4. Take Care of Your Physical Health  

Your physical health has a direct impact on your mental well-being. As of 40 years old, many men begin to experience chronic health issues, which can be a source of stress. Staying active and maintaining a balanced diet can help improve your mood, boost your energy and better manage stress. 
 

Practical tip: Choose a physical activity you enjoy, such as walking, cycling or strength training. If you’re getting back into it, start slowly and build up at your own pace. Even moderate activity, three to five times a week, can have a positive effect on your mental health. 

5. Maintain Positive Relationships

Staying connected to others can make a real difference when you’re going through a difficult time. Even if other things seem more important, spending time with a friend or someone you trust can help support your mental well-being. 
 

Practical tip: It doesn’t need to be anything elaborate. A simple walk, a coffee, a phone call or a quick chat can go a long way. What matters most is choosing someone you feel comfortable with and spending meaningful time together. 

6. Embrace Change and Reinvent Yourself 

Some periods in life push you to redefine who you are. Sometimes it’s by choice; other times, it’s the result of events beyond your control. This might mean rethinking your priorities, learning new skills or making changes to your career or lifestyle. While these moments can feel unsettling, try to see them as opportunities for growth.  
 

Practical advice: Allow yourself to take small risks, such as taking a course in something that interests you or starting a personal project that excites you. Every step you take can bring you closer to a life that feels more aligned with what you want. 

7. Know Where to Find Help  

You’re not alone. Resources are available to support you, no matter what you’re going through. To find help tailored to your needs, visit the suicide.ca resource directory or the Government of Quebec directory.  

 

If you’re having suicidal thoughts, don’t go through this alone. Help is available. Call 1866-277-3553.

 

If you prefer to text or chat, suicide.ca offers 24/7 support: 
 

  • Text 53 53 53  
  • Chat  
 
Practical tip: If you’re feeling overwhelmed, don’t wait until things get worse to ask for help. If it’s hard to do on your own, ask someone to support you in taking that first step. 


Remember: taking care of yourself is a priority. Every small step you take matters and can help you move toward a more balanced life. You have the strength to turn things around, one step at a time. 

 

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