Welcome back to another installment of my “Notes from the Week” series!
It’s been a little while since I last wrote one — but not without good reason. Life decided to be particularly challenging these last few weeks, and I’ve been struggling to maintain my motivation.
I’m writing this not because I think it’ll reach a wide audience, but because I want to connect with each one of you who decides to give this a read. That’s the heart of what this series is about — connection. I could’ve chosen another topic to write about, but I think it’s important to be honest and transparent, especially when it comes to something as important as mental health.
Mental health is such a vital part of our overall well-being, and I truly believe that when we share our stories with one another, we make the journey feel a little less lonely. So in this week’s note, I’m talking about something personal: the slow, uneven path to healing after taking a mental health hit.
A Mental Health Setback
Like I said earlier, the last couple of weeks have been hard — emotionally, mentally, spiritually. Negative experiences would stack on top of each other, and I just wasn’t able to cope. I felt like I was falling farther behind of where I should be. Why couldn’t I move past this? Why was I holding on to something that would only be detrimental to myself and my family? I hit a rough patch that knocked me down more than I expected.
It’s one thing to feel off for a day or two, but it’s another when that fog lingers, when your motivation disappears and your thoughts start turning on you. It’s frustrating and exhausting. And yet, as painful as it is, I think sometimes we need those breakdown moments to eventually build ourselves back up in a stronger, more grounded way.
I’m slowly starting to come out on the other side. I may not be all the way there yet, but I’m moving toward a stronger, more resilient version of myself. It’s a slow and gradual work-in-progress, but along the way I’ve learned and practiced things that work and try to incorporate them into daily life.
Rebuilding from the Inside Out
So, how did I begin to recover from a big mental knock-down?
I want to share one little practice that’s been surprisingly powerful for me — even if it sounds a little weird at first. When I catch myself stuck in a spiral of negative self-talk, I pause and reframe it in a very specific way that I like to call “Flip the Script.”
I imagine a loved one saying those same things about themselves. I picture them sitting across from me, defeated and hurting, and I imagine what I’d say to them in that moment. Would I criticize them? Would I agree with the harsh things they’re saying about themselves? Of course not.
Instead, I’d offer compassion. Encouragement. A reminder that they are loved, even when they’re struggling.
Then, I take that same compassion — and I try, as best I can, to turn it back toward myself. I know that’s easier said than done. My brain fights it. It tells me that somehow I don’t deserve the same grace. But that’s when I interrupt it with one simple mantra:
“I am worthy of love, just like [loved one’s name].”
And sometimes I have to say it ten times before it feels true. But I keep saying it. Because the words we say to ourselves — even quietly, even when we don’t fully believe them yet — they matter. They shape the way we show up in the world and, most importantly, the way we show up for ourselves.
What Else Helps
In addition to reframing my inner voice, I’ve also leaned into a few other small, healing habits:
- Music. I have a playlists that I love listening to for whatever mood I’m in. Sometimes I’ll listen to something comforting and relaxing, and other times I’ll play songs that allow me to fully feel whatever emotion I need to. Music can give voice to feelings that aren’t easily explained, and also reminds us that we’re not alone in what we’re feeling.
- Micro wins. I’ve started keeping a little list of things I did accomplish, no matter how small: got dressed, took a walk, answered one email. Seeing the wins — even tiny ones — helps chip away at the “I’m not doing enough” lie.
- Sticky notes of truth. I write reminders to myself on Post-Its and put them on my mirror. Things like:
“You are not a burden.”
“You are loved and important to those around you.”
“Your heart is doing so much more than people can see.”
Sometimes I roll my eyes at them. But over time, those little notes feel less like wishful thinking and more like truth.
I’ve also created this Gentle Reminders printable image for you that you can use for when you need some help with your positive self-talk.
You’re Not Alone
If you’ve been having a tough week too, I just want you to know you’re not alone. I see you. I get it.
We’re all works-in-progress, and we’re all doing the best we can with what we’ve got. Some days, that looks like showing up for others. And some days, it just means getting out of bed. Both are brave.
Thanks for being here with me — truly. If this resonated with you, feel free to leave a comment or reach out. Whether we talk or not, I hope you leave this post feeling a little more seen — and a little more reminded that your story matters, too. I hope to see you again in the next Notes from the Week.
Until then, take care of your heart.
About the Author
Julie Perley is the author of The Melody of Life and is a board-certified music therapist, wife, and mom to three wonderful children. Her goal is to provide informative, fun, and supportive resources for any parent, educator, or caregiver of children. Read more about the author here.
The Melody of Life 
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