When life hits rock bottom, it can feel like everything that could go wrong has gone wrong. First, maybe it’s a breakup or burnout from your job. You might not be that go-to anymore in your career, or perhaps you got fired or lost a loved one. Or maybe you face a big life setback like not buying a house or struggling to pay rent. In times like these, even getting through the day can feel impossible.

However, there are days like this for everyone. As a result, health can feel like the last thing to worry about. But staying healthy, even in small ways, actually makes it easier to crawl out of that low place. In fact, skipping self-care can keep you stuck at rock bottom longer—and even lead to unhealthy ways of coping. But even in the darkest of times, it’s absolutely worth just thinking of your health, seriously, it’s worth it.

How Can Routine Be a Lifeline When Things Are Hard?

When everything else feels out of control, a simple routine can be a lifesaver.

According to Mayo Clinic, maintaining a consistent daily routine is one of the simplest ways to support mental health during periods of high stress.

For example, even the basics help bring stability to the chaos. These include eating regular meals, getting some movement in, and aiming for a decent night’s sleep. These little routines won’t make life’s challenges go away, but they help create a steady foundation to stand on. Yes, you’ve read that right!

Skipping meals, losing sleep, or isolating from others might seem like an easy choice. However, these habits can drain energy. Consequently, they make facing the day even harder. Therefore, it really can’t be stressed enough that you need a routine.

Why Do Bad Habits Keep Us Stuck At Rock Bottom?

When life’s overwhelming, it’s tempting to find something, well, anything, that offers quick relief. Yes, by all means, everyone deserves to feel some escapism. For some, that might mean junk food binges, late nights scrolling, or leaning too much on alcohol or other substances. For instance, these habits might help numb the pain temporarily. As a result, they can turn into crutches. Furthermore, these keep people stuck at rock bottom even longer.

A great example involves alcohol and other substances. Similarly, many people at rock bottom try and use these to cope. Thus, this action only drags you deeper into rock bottom. If it can get worse, it will, especially when you’re addicted. At that point, you’ll need to go into a drug rehab program in order to get healthy again. But you’re better off avoiding all of that, really.

How Does Physical Health Improve Mental Strength?

There’s a strong link between physical health and mental resilience. So, just taking care of the body—through food, movement, and sleep—builds a foundation for handling tough emotions.

According to a study co-authored by Harvard T.H. Chan School of Public Health researchers, published in JAMA Psychiatry, each major increase in physical activity is linked to a 26% decrease in the odds of becoming depressed.

Moreover, neglecting physical health can make emotional struggles feel even heavier. But by choosing small acts of self-care, it’s easier to stay balanced and manage the highs and lows. It’s one of the most effective ways to feel just a bit more grounded, even in dark times.

Self-care Reminds You That You’re worth It.

Practicing self-care during low moments is a small but powerful reminder that you’re still worth the effort. Even small acts, like staying hydrated or stepping outside for fresh air, send a message to yourself that your well-being matters. Additionally, it’s a way to remember that this low point doesn’t define you or your value.

Self-care doesn’t have to mean major changes; it’s often the smallest actions that make the biggest difference. Every healthy choice is a step toward self-compassion and healing, proving that rock bottom doesn’t have to be forever.