How Not to Drown When Life Feels Like a Pile of Sh*t: A Psychology-Inspired Guide

Let’s be honest: sometimes life feels less like a journey of self-discovery and more like wading through a swamp of nonsense. Bills pile up, plans fall apart, and even your favourite snacks don’t taste the same. But here’s the thing—you don’t have to let the sh*t bury you. With a little help from psychology (and a sprinkle of wit), you can keep your head above the muck.

Step 1: Acknowledge the Stink

First things first—stop pretending everything smells like roses. Life gets messy, and denying it only makes the mess bigger. Psychologists call this emotional avoidance, and it’s a one-way ticket to more stress. Instead, name what you’re feeling. Frustrated? Overwhelmed? Like the universe is conspiring against you? Own it. Naming emotions can actually reduce their intensity.

Step 2: Don’t Settle in the Swamp

When life feels terrible, it’s tempting to marinate in your misery. But lying there won’t make the swamp drain faster. Instead, use behavioural activation—a fancy term for “just do something.” Small actions like taking a walk, calling a friend, or even washing a dish can break the cycle of feeling stuck. Momentum is magic, even if it starts with baby steps.

Step 3: Challenge Your Inner Doom Scroller

Ever notice how your brain loves to spin worst-case scenarios? That’s catastrophising—a cognitive distortion that turns a bad day into the end of the world. Combat it by asking yourself, “Is this really as awful as it feels? What’s the evidence?” Most of the time, your brain’s doomsday predictions are about as reliable as a weather app.

Step 4: Build Your Sh*t Survival Kit

When you’re knee-deep in the figurative swamp, you need tools to dig yourself out. These might include:

• Gratitude: Yes, it sounds cheesy, but noticing tiny bright spots (a good cup of coffee, a funny meme) can shift your mindset.

• Self-compassion: Treat yourself like you’d treat a friend. You wouldn’t tell them, “Yeah, you’re doomed.” So why say it to yourself?

• Healthy distractions: Watch that show, read that book, or belt out ‘80s ballads in the shower. Distraction isn’t avoidance—it’s a breather.

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Step 5: Phone a Friend (or a Therapist)

Sometimes, you need backup. Talking to someone—a friend, family member, or therapist—can help you process the mess and find clarity. You’re not meant to navigate the swamp solo.

Step 6: Remember, This Too Shall Pass

No swamp lasts forever, even if it feels endless in the moment. Emotions are like waves—they rise, peak, and eventually recede. Cling to this truth, even when you’re sure you’ll be stuck forever.

The Bottom Line

Life can feel like a mess, but it doesn’t have to swallow you whole. By acknowledging the crap, taking small steps, and leaning on your support systems, you can navigate the worst of it. Remember: even when life stinks, you’re not alone—and you’re far tougher than the swamp gives you credit for.