3 Ways to Turn Down the Noise When Discouragement Creeps In

A few days ago, I found myself sitting at my desk early in the morning. My inbox was already full, the headlines were scrolling faster than I could process them, and the world felt like it was coming apart at the seams. To top it off, the hockey team I root for was on a four-game losing streak. (One of those losses was 9–0. Yes, nine to zero!)

Nothing dramatic had happened to me personally. There was no big failure on my part. Just noise: work pressures, family concerns, and a constant beat of opinions telling me how I should think or feel. I caught myself staring at my screen, feeling oddly tired before the day had even begun. I’m guessing you might know that feeling too.

It wasn’t one thing; it was the accumulation of it all. And if I’m being honest, I felt discouraged.

That was my cue. I needed a reset, and fast.

Over the years, I’ve learned that discouragement rarely arrives with a warning label. It sneaks in quietly, bit by bit. And when it does, focus and joy are usually the first things to go.

When I notice that happening, I come back to one grounding practice: gratitude.

It’s not a gimmick or a trick, and it’s not denying reality. It’s a reset. It shifts my attitude and helps me lift my head. When I count my blessings, I remember that moving forward (and getting things done) is still possible, even during tough times.

I’m often reminded of a line from Martin Luther King Jr.:

If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl—but whatever you do, you have to keep moving.

Discouragement tells us to stop and wallow; it wants us to worry. But gratitude invites us to keep moving: sometimes slowly, but always intentionally. Gratitude wants us toget up and take the next step.

Here are three small resets I rely on when the noise starts winning.

Related: Flipping the Script on Your Self-Doubt

3 Simple Steps to Overcome Discouragement

1. I narrow my focus to what I can control

I ask myself: What’s my to do today? What’s one conversation I can have, one decision I can make, or one act of serviceI can perform? Showing up and getting at least one thing done will bring my attention back to the ground beneath my feet.

2. I turn down the volume on inputs

This means I try to be more thoughtful about how I show up for others, and to be more careful about what I let in (news feeds, game scores, or endless updates). Turning some of that off helps keep disengagement at bay. It’s not about ignoring reality, but it is about managing my energy and attention.

3. I reach out instead of retreating

While discouragement isolates, gratitude reconnects. So I reach out to those I appreciate and let them know how much they mean to me. That might be a quick text or email. It might be a handwritten letter (yes, old school). Perhaps it’s a meaningful phone call. Maybe it’s writing in my gratitude journal or taking my favorite pasta dinner to a friend. After all, I feel better after delivering pasta and, honestly, who doesn’t love Massimo’s Deli ravioli? (Answer: nobody.)

When I do these three things, the world doesn’t get quieter. There’s still plenty of crazy going on out there. But I get steadier. And when we find our footing, we’re better at work, at home, and in our own hearts.

So, here’s my reflection question for you: When the noise feels loud in your life, what’s one small step you take that helps you keep moving forward? Got it? Great, then please do it today.

I’d love to hear what works for you.

Thank you for supporting my little newsletter; it means the world to me. Have a great day, a great week, and a great year.

This article was firstly published on Chester Elton's LinkedIn.

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