Self-Care for Women Who Are Mentally Exhausted but Still Showing Up

I see you.

You’re running on fumes. Your brain won’t stop spinning. Your heart feels heavy, but somehow—you’re still showing up.

At work, at home, in friendships, in life. You smile. You nod. You do your best. And inside, you feel like you’re quietly falling apart.

I’ve been there.

More times than I care to admit.

And I learned something crucial: self-care isn’t always about bubble baths, candles, or Instagram-worthy routines. Sometimes, it’s just survival.

Here are 7 gentle ways to practice self-care when you’re mentally exhausted but still showing up, things that actually work for me—and might just save your sanity too.

1. Say “No” Without Explaining Yourself

You don’t owe anyone a justification for protecting your energy.

I remember saying yes to everything, feeling my chest tighten with every commitment.

Then one day, I whispered “No” to a request—and I didn’t explain, justify, or apologize. It was like exhaling after holding my breath underwater.

Saying no is permission to breathe. It’s self-care, plain and simple.

2. Micro-Breaks Are Real Breaks

Even five minutes counts.

Step outside. Put your phone down. Close your eyes. Stretch your arms. Drink water slowly.

When my mind is racing, micro-breaks save me.

They remind me that rest doesn’t have to be elaborate.

Trust me, working too long can make your blood flow stall, make your leg cramp, and did I mention, strain your eyes?

Even the smallest pause can remind your brain: You’re allowed to exist outside your responsibilities.

3. Journal Without Rules

Write messy, angry, beautiful thoughts.

Don’t edit. Don’t censor.

You can just write "tired" over and over again on a single page just to vent.

That was self-care. That was permission to feel without judgment.

Journaling is a safe container for your chaos when the world demands you be “fine.”

4. Move Your Body for You, Not for Perfection

Walk, stretch, dance in your kitchen, sway in your room.

I can’t tell you how many times I’ve felt too drained to exercise, only to find that gentle movement loosens the tension my mind refuses to release.

Now, I walk for about 15 minutes daily after sending my daughter to school.

I would walk even when it's raining with an umbrella on hand.

Self-care isn’t about burning calories—it’s about reminding your body it’s alive and worthy of love.

5. Set Tiny, Achievable Goals

You don’t need to clean the house, write a novel, and meal-prep in the same day.

When I started setting tiny goals—like “put laundry in the dryer” —I started winning small victories that rebuilt my confidence bit by bit.

Exhaustion often tricks you into thinking nothing matters. These little wins prove otherwise.

6. Talk to Someone Who Gets It

Reach out to a friend, a mentor, or a therapist.

I used to believe I had to suffer in silence, that reaching out was weakness.

Well, it wasn’t.

Sharing even a small piece of your mental load can feel like handing off a backpack full of stones.

Suddenly, you remember: you’re not alone in carrying the weight.

7. Allow Yourself to Just Be

You don’t always have to do.

Sit in a chair. Listen to the rain. Watch the sunset. Stare at the ceiling.

For me, the hardest lesson has been learning that being—without performing, fixing, or pushing—is sacred.

Your mind and body deserve pauses that aren’t productive.

Your worth isn’t measured by what you accomplish while exhausted.

You’re allowed to survive without thriving sometimes.

Sometimes, I just look out the window for a few minutes, watching the nature and cars outside.

Self-care isn’t a luxury—it’s a lifeline when you feel like you’re running on empty.

Final Thoughts

You don’t have to fix everything.

You don’t have to have it all together.

You just have to be gentle with yourself, just enough to keep showing up for the next moment, the next day, the next breath.

You’ve got this. 💛