• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

FHE Health - Addiction & Mental Health Care Homepage

Drug, Alcohol and Mental Health Treatment

ContactCareers

Call for Immediate Help (833) 596-3502

MENUMENU
  • About
        • About FHE Rehab
          • About FHE Health
          • Our Staff
          • Locations We Serve
          • Testimonials
        • Our Campus
          • Gallery
          • Our Videos
          • The Health and Wellness Center at FHE Health
        • Our Locations
          • Alcohol Rehab
          • Detox Center
          • Drug Rehab
          • Mental Health Center
          • Outpatient Rehab
        • Careers at FHE Health
          • Employment Opportunities
        • Our Expertise
          • Accreditations
          • Educational Opportunities
          • Community Impact Award
          • First Responder Families Podcast
          • First Responder Paws
          • Education Scholarship
  • Addiction
        • Treatment Programs
          • Treatment Program Overview
          • Alcohol Addiction
          • Drug Addiction Treatment
          • Behavioral Addiction
        • Levels of Care
          • Continuum of Care
          • Addiction Detox
          • Inpatient Addiction Treatment
          • Outpatient Addiction Treatment
        • What We Treat
          • Alcoholism
          • Amphetamines
          • Benzodiazepines
          • Cocaine
          • Heroin
          • Opioids
          • Sedative
  • Mental Health
        • Mental Health Rehab
          • Mental Health Rehab
          • Onsite Psychiatric Care
          • Dual Diagnosis
        • Levels of Care
          • Residential Mental Health Care
          • Outpatient Mental Health Care
        • What We Treat
          • ADD & ADHD
          • Anxiety Disorders
          • Bipolar Disorder
          • Depression
          • Eating Disorders
          • Personality Disorders
          • PTSD
          • Schizophrenia
          • Substance Use Disorder
          • Trauma
  • Programs
        • FHE Programs
          • Specialty Program Overview
          • Restore (Mental Health)
          • Empower! (Women's Program)
          • Shatterproof FHE Health(First Responders)
          • Compass Program
        • Support Programs
          • Alumni
          • Family Support
        • Therapies
          • Acupuncture
          • Breathwork Therapy
          • CBT (Cognitive Behavioral Therapy)
          • DBT (Dialectical Behavioral Therapy)
          • EMDR Therapy
          • Expressive Arts Therapy
          • Individual Therapy
          • Group Therapy
          • Gambling Therapy
          • Massage
        • Medical Care
          • Medical Integration
          • Ketamine Infusion
          • IV Vitamin
          • Fitness & Nutrition
          • Medication-Assisted Treatment
          • Medication Management
        • NeuroRehab Services
          • Neuro Rehabilitation
          • Neurofeedback Training
          • Neurostimulation Therapy
          • EEG Brain Mapping
          • Insomnia Treatment for PTSD
  • Resources
        • FHE Guides
          • Understanding Drug Abuse
          • Signs of Addiction
          • The Disease of Addiction
          • Confronting Addiction
          • Staging an Intervention
          • Rehab Success Rate – Does It Really Work?
          • Withdrawal Timelines
          • Life After Rehab
          • LGBTQ+ Community Resources
          • Veteran Resources
          • FHE Podcasts
          • Remote Resources Toolkit
        • Learning Center
          • Help for You
          • Help For Loved Ones
          • Help For Alcoholism
          • Help With Substance Abuse
          • Behavioral & Mental Health
          • Life in Recovery
          • Rehab Explained
          • Addiction Statistics
          • Our Research Articles
          • View All Articles
        • The Experience Blog
          • Addiction News
          • Alumni
          • Community Events
          • Expert Opinions
          • FHE Commentary
          • FHE News
          • Treatment Legislation
          • View All Articles
  • Admissions
        • Insurance
          • Blue Cross Insurance
          • Beacon Health / Value Options Insurance
          • Cigna Insurance
          • Humana Insurance
          • TRICARE Insurance
        • Admissions
          • Steps to Addiction Help
          • Will Insurance Cover Behavioral Treatment?
          • Self-Pay Rehab
        • FAQ
          • Keeping Your Job in Rehab
          • Example Day in Rehab
        • Contact Admissions
          • Contact Us
          • Secure Payment Form
  • Contact
  •  
Home > Featured in Alumni > Alumni Outlook: 6 Tips to Bounce Back From a Tough Day

August 17, 2022 By Alaina Hulette

Alumni Outlook: 6 Tips to Bounce Back From a Tough Day

Alumni Outlook - Bouncing back from bad day

When I went to FHE, I set a goal. My goal was to be able to navigate PTSD and mental illness. I knew then and I especially know now that tough days happen. Sometimes the tough stuff is just everyday life and stress; ask anybody’s budget lately. Other times it is whole new traumas that you never thought would happen in your life. The point of recovery is to be able to walk through those moments.

Recently, I’ve had a handful of tough days. I experienced something that I never thought would happen in my world. Fortunately, for me, I had the skills to walk through it. While I try not to speak for others, I hope that you can find something of use in what I do.

Acknowledge That It Is Tough

Bouncing back after a hard day - shameThe first thing I do is acknowledge that it is tough. I find this to probably be the most important aspect. When I don’t talk about how I’m really doing on the inside, shame starts to grow. Shame grows in secret. The more secrets, the more shame. Even if I’m secretive about having a tough day, I find I start to feel ashamed about it and then shame creates more depression and it’s a vicious cycle.

Admitting that it’s tough prevents the vicious cycle of shame and allows me to use my skills without thinking I need to just “pull myself up by the bootstraps.” It allows me to claim my recovery and take care of myself for a moment so I can get back to living my life. It allows me to speak freely with those in my support circle as well.

Reach Out

I used to think I had to do life on my own. Over the last couple of years, I have learned that I was erroneous in that. Now, I refuse to do it alone. Humans aren’t made to be isolated. Even back in caveman days, we were members of a family. It’s important to at least have a family of choice.

When I have a tough day, it’s easy to justify isolating myself. Sometimes a social recharge is necessary but it’s a very fine line for me as I am more extroverted and need connection to recharge. However, even on my “recharge days” I still reach out in some way. This looks like a simple text saying hi to a friend or even, gasp, a phone call. I need to know I’m not alone, even when I need to be alone. Reaching out prevents a recharge day from turning into isolation and allows me to communicate to my support people what’s going on.

Find a Reason to Smile

Bouncing back after a hard day - Reaching outI touched on this in the last article I wrote about finding my smile. My brain likes to tell me that a tough day will be a tough eternity. So, I battle that by finding a reason to smile. My favorite thing is to watch a funny movie. This brings laughter and helps release endorphins.

Another thing I will do is to create art. I really enjoy having a sense of accomplishment. Making something beautiful out of something uncomfortable provides that. What makes you smile?

Make a Gratitude List

One thing I do that helps me find a reason to smile is to make a gratitude list. Oh, how I used to roll my eyes when I heard that. One day, while I was in some self-pity, I asked myself why I hated gratitude lists. My answer was that I hated them because they all seemed to stay the same. I felt like my answers always had to include the basics like “faith, family, and friends.”

To be honest, at that point, I wasn’t grateful for any of those. So, I decided to be honest about what I was really grateful for. I came up with two things: toilet paper and flushing toilets. See, I don’t do outhouses well. I hate them. I don’t even like using public restrooms. I also would prefer to use Charmin over a Corn Cob or whatever it was the pioneers used.

So now I have a rule that I can’t use the Four F’s (Faith, Family, Food, Friends) when making my lists. It makes it a bit more challenging and also gives me the opportunity to get a bit goofy as well. Although I am honestly grateful for flushing toilets and toilet paper.

Find Comfort

Let’s face it, sometimes I need a day of comfort. In the toughness of life, sometimes I need some softness. Comfort can be different for people. For me, it looks like puppy snuggles, my soft blanket, my favorite show, and my biggest mug of hot cocoa. Some people it’s their favorite book. Others find comfort in hugs or doing a gentle activity.

What is comforting to you? Life isn’t always comfortable. Recovery isn’t always comfortable. It’s often filled with growth. So, it’s ok to take a moment and give yourself some healthy comfort after a tough day.

Change It Up

Now, if you are anything like me, that moment of comfort can easily turn into weeks of being a sloth. Sloths are super adorable, but I do not look great after a week of clinging to my sofa like a sloth. So just like a sloth makes a once-a-week trek down from the tree, I need to also get moving and change it up. Those are the days that I set a single goal.

The other day, I noticed I was sloth in both my physical and mental life. I set a goal of taking a shower. Yup. I simply took a shower. It’s ok if the change is just a small one. The next day my goal became to change my scenery for work since I struggle to focus when working at home. I packed up my laptop and favorite headphones and journeyed to my favorite coffee shop, so I could be productive with less distractions while listening to my favorite tunes. I found myself pleasantly surprised that after a couple hours, my mood had significantly lifted.

I really just needed a change of scenery, some tasty magic bean juice, and catchy tunes (this time it was Dolly Parton) to get my brain functional. It also helped me be productive and get some work done. The productivity that came with accomplishing the goals I set helped me change from a sad sloth to a proud sloth.

So, if you are having a tough day or even a tough season that you need to “bounce back” from, maybe you could acknowledge that it is tough, reach out to support/friends, find a reason to smile, make a gratitude list, find comfort, or change it up to help you return to your baseline. Maybe you have something different that helps. Go do that!

Whatever you do, please know that everyone has tough days and even tough seasons. Remember, you are not alone! You are worth recovery – you’ve got this!

Filed Under: Featured in Alumni, Alumni

More Questions about Treatment?

More Questions about Treatment?

We offer 100% confidential and individualized treatment

Contact Us

About Alaina Hulette

Alaina Hulette is an alumni of the Restore program at FHE. She writes about her experience navigating the world of Mental Health. When she isn’t busy with her family, you can find her watching movies about superheroes, cuddling with her dogs, doing art, cheering on The Cornhuskers, and dreaming about the palm trees in Florida.

Primary Sidebar

The Experience Blog

  • Addiction News
  • Alumni
  • Community Events
  • Expert Columns
  • FHE Commentary
  • FHE News
  • Treatment Legislation
  • All Articles

Sign up for the Blog

Our Facilities

Take a look at our state of the art treatment center.

View Our Gallery

Learning Center

  • Help for You
  • Help For Loved Ones
  • Help For Alcoholism
  • Help With Substance Abuse
  • Behavioral & Mental Health
  • Life in Recovery
  • Rehab Explained
  • All Articles
Contact Us
  • Call Now:
  • Best Time to Call:

Footer

FHE Health

© 2025 FHE Health

505 S Federal Hwy #2,
Deerfield Beach, Florida 33441
1-833-596-3502
youtube facebook instagram linkedin twitter
  • Contact
  • Careers at FHE Health
  • Privacy Policy
  • Sitemap
A+ BBB and Top Places to Work - Sun Sentinel

Copyright © 2025 · FHE Theme On Genesis Framework · WordPress · Log in

Manage Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}

The FHE Health team is committed to providing accurate information that adheres to the highest standards of writing. If one of our articles is marked with a ‘reviewed for accuracy and expertise’ badge, it indicates that one or more members of our team of doctors and clinicians have reviewed the article further to ensure accuracy. This is part of our ongoing commitment to ensure FHE Health is trusted as a leader in mental health and addiction care.

If there are any concerns about content we have published, please reach out to us at marketing@fhehealth.com.

833-596-3502

Text/Call Me