How to find purpose during difficult times

Whether you’re experiencing financial strain, relationship issues, or other major life changes, finding a sense of purpose during stressful times can be difficult. These upheavals may leave us feeling uncertain, stressed, anxious, and even depressed. Seeking motivation and meaning can seem like just something else to worry about.

“When we become lost in our thoughts of the future by worrying, ruminating, and feeling anxious, it can become difficult to focus on tasks at hand, which in turn affects productivity and sense of purpose in life,” says Denise Shields, PhD, a therapist in Philadelphia.

But, while hard times may feel overwhelming, finding purpose each day can actually help you navigate them. What’s more, it can boost your mental and physical health in the process.

The benefits of purpose

Researchers have frequently linked purpose to positive health outcomes. For example, it was tied to a lower risk of death from all causes in a 2022 study of more than 13,000 adults over eight years in Preventive Medicine. The association was regardless of gender, race, or ethnicity.

Purpose was also connected with lower levels of anxiety—and especially depression—in an analysis of 89 studies published in 2023 in the Journal of Clinical Psychology. The link was even stronger for people who had been diagnosed with a mental health condition.

“Feeling connected to a purpose in life is like having an anchor in the wild sea,” says Shields. “A lack of purpose can cause additional stress and anxiety, leading to a decrease in overall well-being.”

How to find your why every day

When your world feels out of control, finding purpose may seem like an impossible task. But taking small steps or making small changes daily can help you live a more meaningful life during uncertain times. Here’s how.

Aim for daily goals. Whether you want to organize your home, get more exercise, or start a project like learning a new language, creating a list of goals promotes a sense of accomplishment when your everyday life has been disrupted. Keeping your ambitions more modest is entirely fine, too. “Be sure to write your goals down and mark each task off, even if that task is as small as getting out of bed and showering,” suggests Carly Lupo, MSW, LCSW, a psychotherapist in West Palm Beach, Florida.

Set an intention each morning. Intentions are guiding principles—the values that drive you—which makes them slightly different from goals. Establishing them daily can boost feelings of productivity and worthiness. “Setting intentions is like creating a map of where you want to go,” says Shields. “It only takes a few minutes of mindful reflection to set an intention for yourself.” Your intentions will be personal, but some simple examples include, “I will make someone smile today” or “I will call my loved one today.” You can also try reflecting on the things for which you’re grateful.

Lean on your circle or support system. Staying in touch with loved ones maintains connectedness and acceptance. Take time out to visit or speak with friends, family, and others in your community. If you’re unable to show up in-person, try using a video conferencing app. Or, try to engage in activities online, such as games and book clubs.

Contribute to the greater good. If you’re able, donating to charity or volunteering can give you purpose and help you feel connected to your neighbors during hard times—not to mention help people in need. “Start by connecting what you are passionate about with a need that others may be experiencing right now and do something that builds on that,” Shields recommends.

Practice good-for-you habits

While keeping up a healthy lifestyle may not lead to self-actualization, per se, it can contribute by helping you concentrate and boosting your mental state overall. So:

Don’t hit the snooze button. Sleeping late may feel tempting when you’re stressed, but try to stick to your regular schedule. Not only will it add a sense of normalcy and routine to your day, but established sleep and wake times can help maintain good health, too.

Be active, outdoors if you can. Even if you don’t log hours of exercise every week, getting outdoors and moving around can improve your mood and enhance focus.

Aim to eat a balanced diet. There are countless reasons to eat an overall healthy diet, including reduced risk of chronic conditions like heart disease, obesity and type 2 diabetes. But research suggests that what you eat can have a direct impact on your mood, too. If you don’t have access to healthful foods, do the best you can with what’s available. And remember: It’s okay to have comfort foods occasionally—just try to balance them out with more nutritious choices.

Practice self-care and self-kindness. Speak kindly and encouragingly to yourself. Self-care routines are individual, so it’s important to do what makes you feel good—whether that means skipping laundry day or going for an extra-long run. Finding purpose in your everyday life is important, but it’s okay to take a break from daily goals, intentions and activities. “Remember to offer yourself kind compassion,” says Shields.

If you experience feelings of sadness, anger, anxiety, or depression that become debilitating or interfere with your everyday life, or if you have thoughts of self-harm, it’s important to seek help right away. Get in touch with your healthcare provider, text HOME to 741741, or call, text, or chat 988 to reach the 988 Suicide & Crisis Lifeline.