I’m struggling

If you’re here, things may feel harder than you’d like. Effort is high, energy is low, and the usual ways of coping aren’t quite doing the job. Life may still be moving, but it feels like you’re having to push to keep up.

As with the other pages, it can help to start with a brief check-in. On a scale of 0 to 10 — where 0 is “dreadful” and 10 is “about as good as I can realistically imagine” — where would you place yourself today?

It’s worth saying clearly that dips in mood are part of being human, particularly in winter. A low day, or even a few low days, doesn’t necessarily mean something is wrong. What matters more is pattern and persistence.

If your number has been sitting low for two weeks or more, or continuing to drift down rather than fluctuate, that’s worth paying attention to. The same applies if people you trust are starting to notice and express concern, even if you’re not sure you agree with them yet. Those are often signs that it’s time to act rather than endure.

When people are struggling, days can start to feel overwhelming simply because there’s too much to hold at once. At this point, it can be helpful to narrow the day rather than trying to solve everything. Focus on what needs to happen next and let the rest wait. Reducing pressure, even temporarily, can create enough space to steady yourself.

It can also help to be deliberate about support. This doesn’t have to mean telling everyone everything. Often, it’s about choosing one safe person — a colleague, friend, family member, or professional — and letting them know that things are harder at the moment. Struggling is easier to carry when it’s shared, even in a small way.

For those working in aviation, recognising when you need support is part of staying fit and safe. It isn’t a failure of resilience or professionalism; it’s a sign of good judgement.

If this state persists, or if your number remains low despite attempts to protect rest and reduce load, reaching out for professional support can be a sensible next step. You don’t have to work out what kind of help you need on your own.

You can find links to support and further resources here:

For now, if you’re struggling, it’s enough to acknowledge that and take the next kind step — not the perfect one, just the next one.