When Life Doesn't Feel Normal: Taking Care of Yourself During Difficult Seasons

Sometimes life changes in ways you never could have planned for. A fire, a natural disaster, the loss of a job, a family crisis, an unexpected diagnosis, or another major life event can completely disrupt the routines and plans that normally help you feel grounded. When that happens, it can be difficult to know what to do with the habits and goals you were working toward before everything changed.

This is especially true when it comes to health and fitness. Maybe you had been consistently working out, tracking your food, getting your steps in, prioritizing sleep, or finally feeling like you had found a routine that worked for you. Then suddenly, life requires your attention somewhere else.

If that is where you are right now, I want to remind you that you are not failing because your routine looks different.

Over the past week, our Spokane community has experienced a major fire that has affected so many people. For some, this has meant evacuation, losing homes and belongings, uncertainty about what comes next, or simply trying to process what has happened. Even for those who were not directly impacted, it has been an emotional and unsettling experience to watch people in our community go through something so difficult.

In moments like these, the normal expectations we place on ourselves can feel very small compared to what is happening around us. And sometimes, they should be.

You Do Not Have to Keep Doing Everything Like You Normally Would

When your life has been turned upside down, your routines may need to change. That is not failure. It is responding to what is actually happening.

Your usual workout schedule might not be realistic. Meal planning might not be your priority. Your sleep may be disrupted. You may not have access to your normal gym, kitchen, groceries, or equipment. You may simply not have the mental energy to think about any of it.

That does not erase the work you have already done.

A difficult season does not undo your progress. It simply means you are navigating something different right now.

There is a difference between giving up on yourself and recognizing that your capacity has changed. One is a choice to stop caring for yourself altogether. The other is giving yourself permission to adjust your expectations based on what you actually need.

Taking Care of Yourself During Difficult Seasons May Look Different

Taking care of yourself during difficult seasons does not have to look like your normal wellness routine.

Maybe it is a workout because movement helps you feel a little more grounded. Maybe it is a walk outside. Maybe it is eating something instead of skipping a meal because you are overwhelmed. Maybe it is drinking some water, taking a shower, getting some sleep, or stepping away from your phone for a while.

And maybe it is none of those things today.

There are times when taking care of yourself means doing less, not more.

This is something we talk about often in our coaching. Health is not about following a perfect plan. It is about learning how to care for yourself through the many different seasons of life. Some seasons give you plenty of time and energy to focus on your goals. Other seasons require you to simplify.

Both are part of a healthy life.

You Can Let Some Things Be "Good Enough"

There are seasons when "good enough" is exactly what you need.

Not every meal needs to be perfectly balanced. You do not need to hit your step goal every day. You do not need to complete every workout. Your house does not need to be perfectly clean. You do not need to stay caught up on every email, message, task, or commitment.

Sometimes the goal is simply to get through the day.

If all you can manage is a basic meal, that is okay. If your workout becomes a 10-minute walk, that is okay. If you need to take several days off from structured exercise, that is okay, too.

Your health is not determined by one week, one meal, one missed workout, or one disrupted routine.

Giving yourself grace does not mean you have stopped caring about your health. It means you understand that your health includes your ability to respond to real life with flexibility.

Your Body Still Deserves Care, Even When It Isn't Your Priority

When something significant happens, your own needs can quickly move to the bottom of the list. You may be focused on your children, your family, your home, your work, or simply getting through everything that needs to be handled.

But your body is still carrying you through all of it.

Movement, food, hydration, sleep, and rest are not things you need to earn. They are basic ways of supporting yourself.

This does not mean you need to force yourself into a workout when you are exhausted. It means recognizing that your body deserves care even when your attention is elsewhere.

Sometimes that care is physical activity. Sometimes it is rest. Sometimes it is a nourishing meal. Sometimes it is simply recognizing that you have reached your limit and allowing yourself to stop.

You Are Allowed to Come Back Slowly

Eventually, things may begin to settle down. Your schedule may start to feel more predictable. You may have more mental space to think about your health and fitness goals again.

When that happens, you do not need to make up for lost time.

You do not need to punish yourself with extra workouts. You do not need to drastically restrict your food because you feel like you have "fallen off." You do not need to jump immediately back into the routine you were following before.

Start where you are.

Maybe your first step is one workout. Maybe it is getting back to regular meals. Maybe it is taking a walk each day. Maybe it is going to bed at a consistent time.

Build from there.

There is no need to rush the process. You can return to your goals without making up for the time you missed.

There Is No Perfect Way to Navigate a Difficult Season

One of the biggest reminders we can give ourselves is that there is no perfect way to navigate a season like this.

You may feel overwhelmed one day and completely fine the next. You may want to stay busy, or you may want to do nothing. You may feel grateful, scared, exhausted, distracted, emotional, or all of those things at once.

You do not have to turn a difficult season into a productive one.

You do not have to find a lesson in everything that happens. You do not have to come out of it stronger, more disciplined, or more motivated.

Sometimes life is simply hard, and you have to make room for that.

Your routines can change. Your goals can pause. Your priorities can shift. And when you are ready, you can begin again.

Your health does not disappear because your routine does.

Take care of yourself. Give yourself grace. Do what you can with what you have right now. And remember that sometimes, getting through the day is enough.

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Coach Jessica and Coach Laura are the co-founders of Designed For You Fitness. With more than 25 years of combined experience in fitness, nutrition, macro coaching, and women's health, they help women, especially moms, build sustainable habits that support long-term strength, confidence, and health.