Self-Care Tips

No matter how perfect we tend to tell others our lives are, we all have bad days where everything feels overwhelming, stress piles up, and even small challenges seem impossible. These days may not feel like self-care days, but they are the days we need self-care.

Why? For starters, self-care is an act of self-preservation, and even though self-care is more often associated with spa days or bubble baths, true self-care is about recognizing what you need and taking steps to support your emotional, mental, and physical well-being. Whether you're dealing with stress, anxiety, or just feeling off, here are several self-care strategies that can help you reset and find relief.

Acknowledge Your Feelings

The first step in taking care of yourself on a bad day is acknowledging how you feel without judgment. Too often, we push through negative emotions or try to dismiss them, thinking we should be more productive or positive. However, suppressing emotions can make things worse in the long run. Instead, allow yourself to feel whatever you're feeling—frustration, sadness, exhaustion, or anger. Journaling can be a great way to process your thoughts, helping you understand what's going on in your mind without bottling it up.

Engage in Deep Breathing or Meditation if that helps.

When stress builds up, our bodies respond with tension, shallow breathing, and heightened alertness. Deep breathing exercises or meditation can help you gain clarity and regulate your nervous system.

One effective technique is the 4-7-8 breathing method: inhale for four seconds, hold for seven, and exhale for eight or whatever you are comfortable doing. Even a few minutes of mindful breathing can help you feel more grounded; if meditation feels difficult, try guided meditations through apps like Headspace, Calm, or YouTube.

Move Your Body

Exercise might be the last thing on your mind when you're having a bad day, but movement can work wonders for your mood. Physical activity can release endorphins, which are natural mood boosters. You don't need to do an intense workout—even a short walk around the block, stretching, or dancing makes a difference. If you're up for it, yoga can be particularly effective in releasing tension and bringing a sense of balance.

Engage Your Senses

Engaging your senses in a comforting way helps signal to When I feel overwhelmed, I cut down on my sensory stimulation, which helps me see that I am in control of challenging moments and ground myself.

For me, sensory self-care can be a powerful way to reset your mood I found, and becasue we are all different, just remember. It is about focusing on what soothes and grounds you, whether it's a familiar scent, a calming sound, or a comforting texture. Engaging your senses in a way that feels good can help signal safety to your brain, making it easier to relax and regain balance.

Do Something That Brings Comfort

When things feel overwhelming, simple comforts can make all the difference. Whether it's drinking a warm cup of tea, watching your favorite TV show, or cuddling with a pet, small acts of comfort can serve as emotional anchors. Sometimes, just putting on your coziest pajamas and allowing yourself to rest can be enough. Permit yourself to take a break from whatever is causing stress. Like connecting with a person you trust or a creative outlet like painting, gaming, writing, and journaling.

Prioritizing Yourself

So remember, bad days don't define you, and they don't last forever; even though they still suck, you still have it within your power to choose how you relate to those moments.

For this reason, in your hard moments, treat yourself with the same kindness, compassion, and empathy you deserve and meet yourself where you are in the moment. Additionally, struggling doesn't mean failing—it means you're human. So, take that deep breath, listen to your needs, and give yourself the care you deserve.

So remember, self-care is not just about short-term relief. It is also about building resilience and learning to navigate tough emotions healthily. Whether through mindfulness, movement, rest, simple comforts, or therapy and medication, taking care of yourself is a valid and necessary response to stress.

References and Resources

Bentley, T. G. K., D’Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612

Jenna Rainey. (2023, November 10). Healing through expression: The therapeutic power of creative outlets. Jenna Rainey. https://jennarainey.com/healing-through-expression-the-therapeutic-power-of-creative-outlets/

Linder, J. N. (2023, December 12). Why it's vital to identify, process, and express your emotions. Psychology Today Canada. https://www.psychologytoday.com/ca/blog/mindfulness-insights/202312/why-its-vital-to-identify-process-and-express-your-emotions

Recognising your emotions and learning to manage them. (n.d.). BBC Teach. Retrieved February 6, 2025, from https://www.bbc.co.uk/teach/articles/z7gxjhv

Self-care ideas. (n.d.). Meditation Brainwaves. Retrieved February 6, 2025, from https://meditationbrainwaves.com/self-care-ideas/

Self-care strategies for bad days. (2024, April 2). Elevate You. https://elevateyou.org/blogs/2024/4/2/7-self-care-strategies-for-bad-days