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Blog 15: How to stay strong during ups and downs.

Human life has many ups and downs. We have moments when everything seems to be going perfectly, and then sometimes it feels that the world is against us, and we feel like giving up.
Blog 15: How to stay strong during ups and downs.
Photo by Ben White / Unsplash

However, standing strong, keep going forward, and not caving to negativity is essential during these difficult times. After all, every challenging moment is an opportunity for growth and development. Are you interested in joining us on a resilience and self-discovery journey?


Life is an unpredictable roller coaster ride. One moment, we feel like we are on top of the world, and the next, we are plunged into despair. However, we must stand strong during those dark moments and weather the storm. The ability to stay strong during ups and downs in life is a powerful skill that can be learnt and strengthened over time. This blog will explore practical ways to cultivate resilience, navigate challenging times, and emerge from the other side with courage and strength. Are you ready to learn to stay strong, no matter what comes your way? Let's dive in!

Photo by Gabriel Valdez / Unsplash

Definition of Strong

The term "strong" can have multiple meanings depending on the context. Strong means having the ability to withstand great force or pressure, having great physical or mental power and endurance, possessing exceptional skills or qualities in a particular area, or being decisive, firm, and resolute in one's attitudes or beliefs. In a physical sense, strong relates to the ability to lift heavy objects, perform difficult tasks, and endure exertion. In a mental sense, strong relates to how to continue in the face of adversity, overcome challenges, and maintain a positive attitude.

Long-maned lion
Photo by Amar Yashlaha / Unsplash

Questions and Reflections:

Testing photoshop, inspired by Michael Pistono.
Photo by Marc-Olivier Jodoin / Unsplash

1. How are you feeling right now?

2. When something is not going the way you would like it, what happens to you, mentally and physically?

3. Would you be interested in being able to deal with life in the best way possible regardless of what is happening around you?

How to stay strong during ups and downs

As humans, we are wired to experience both ups and downs in life. While the highs make us feel like we can conquer the world, the lows can push us to the brink of despair. It’s easy to feel overwhelmed and defeated during tough times, but it’s important to stay strong and keep moving forward. Here’s how:

  1. Practice mindfulness
Photo by Levi XU / Unsplash

Mindfulness is the art of being aware and fully present in the moment. This will support you with difficult situations by allowing you to stay centred and focused. You can practice mindfulness by simply tapping into your surroundings and taking a few deep breaths. This helps you stay calm and composed, even amid chaos.

2. Surround yourself with positivity.

The words smile, laugh, dream on a magnetic poetry board.
Photo by Nick Fewings / Unsplash

Our mental well-being is greatly impacted by the people we surround ourselves with. Being around positive, supportive people during tough times can help lift your spirits and keep you motivated. Try to spend time with people who make you feel good about yourself and avoid those who bring negativity into your life.

3. Practice self-care

Worthy of Love | Instagram: @timmossholder
Photo by Tim Mossholder / Unsplash

When dealing with tough times, it’s important to take care of yourself first. This includes getting enough sleep, eating well, and practising self-compassion. Make sure you take time for activities that bring you joy and make you feel good about yourself.

4.      Set small, achievable goals.

Photo by Content Pixie / Unsplash

Setting goals, no matter how small can help you stay focused and motivated. Create a list of achievable goals that you can work towards every day. When you achieve a goal, no matter how small it is, it gives you a sense of purpose, which can help keep you motivated.

5. Focus on the present.

Focus definition
Photo by Romain Vignes / Unsplash

Focusing on the present can help you avoid anxiety about the future or dwelling on the past. Practice living in the moment by noticing your surroundings and paying attention to your thoughts and feelings. This can support you in staying grounded and focused on what’s important.

6. Know that it is only temporary.

Time is a temporary concept, who needs the knowledge to understand it?
Photo by Emanuel Ekström / Unsplash

No matter how bad things seem, it is important to remember that they are only temporary; this situation will pass. Things will get better, even if you think that they cannot. The difficult times will eventually end, and you will be stronger for having those experiences.

7. Work out what is important to you.

Designer sketching Wireframes
Photo by Unseen Studio / Unsplash

Difficult times will arise, and it is easy to be caught up and forget what is truly important to you. This is vital, as many of us are concerned about what we should do to make everyone else happy; however, you will need to have a look at your life and see what is serving you.

Are you able to take a step back and figure out what's important to you? Help to prioritise your time and energy and make sure that you are not wasting time on things that are not important to you.

8. Learn from the difficult times.

Photo by Kelly Sikkema / Unsplash

When things in our life are not going well, it can teach us a lot about ourselves and the world that we live in. During these times, we can learn how strong we can be and what we can endure.

We can also learn who our true friends are and who we can count on. So, while going through the downs can be painful, they are also invaluable learning experiences.

Top Quotes

“Thank you for life, and all the little ups and downs that make it worth living.” Travis Barker
“Ups and downs in life are very important to keep us going, because a straight line even in an ECG means we are not alive.” Ratan Tata
“You were given this life because you are strong enough to live it.” Ain Eineziz

“Every adversity, every failure, every heartache carries with it the seed of a greater or equal benefit. “Napoleon Hill
“Do not judge me by my success, judge me by how many times I fell down and got back up again.” Nelson Mandela.
“I learned that life is filled with ups and downs and it’s just about how you react to them.” La La Anthony


Bert here owns a yoga studio in Leeuwarden, Netherlands. He’s an amazing instructor and super creative!
Photo by Israel Gil / Unsplash

Staying strong during the ups and downs in life requires a strong mindset and a commitment to self-care. By practising mindfulness, surrounding yourself with positivity, setting achievable goals, and focusing on the present. Are you able to withhold any storm that comes your way?

Never give up and always be kind to yourself and acknowledge what is most important to you.

The fact is that life will always be a balance of joy and suffering. At times things will go well, and at other times, they won’t. It is just how life works and how you view this. The key is recognising that life is a balance of good and bad and that how you engage with those moments is what matters.

In Conclusion, staying strong during life's ups and downs is a constant battle, but one that is worth fighting for. Remember to have a positive mindset and surround yourself with supportive people, take care of your physical and mental health, and reflect on your past experiences to learn and grow. Allow yourself to feel the highs and lows, but don't let them define you. The strength you gain from navigating through challenging times will ultimately shape who you become and enable you to conquer anything that comes your way. So, keep pushing forwards and believe in yourself- you have got this.

I hope this blog was helpful and you found something you could implement on how to be strong during ups and downs.

Is there one of the points you could embrace today?

Connect with me:

Web: www.muktisantos.com

Instagram: www.instagram.com/wellnessofmukti

A Free 30-minute coaching call:

30 Minute Meeting - Mukti Santos

The above link is a FREE coaching call I can provide to assist you. I support busy people trying to do it all, from feeling overwhelmed, tired, and burnt-out to feeling empowered, confident, thriving, and inspired by learning to find consistency and flexibility with their wellness goals without adding more to their list.

Don't hesitate to contact me with any questions; I love interacting with the community.

A new blog coming out on the 28th of May, 2023 is on how to find your zone of genius!

This weekend we celebrated my daughter’s 7th birthday.

I invite you to reply to this email/ or share on social one highlight of your weekend! I look forward to reading these!

Have an amazing week! 😊


Mukti Santos

My goal is not about reaching everyone, it is about the right people! If you are one of these people, reach out to me by email or social media, would love to collaborate with you!

“The hardest challenge is to be yourself in a world where everyone is trying to make you be somebody else.” E. E. Cummings