We all experience tough moments, times when our headspace feels off, and it can be a struggle to navigate through it. Whether it’s stress, anxiety, or just a heavy emotional load, it’s easy to fall into the trap of thinking that you can’t do much for yourself when you’re feeling low. But taking care of yourself during these times is crucial. It may not always feel like it, but it can make a world of difference in how you feel and how you manage your emotions. Here’s how to look after yourself, no matter how bad you’re feeling inside.
Acknowledge how you’re feeling.
Sometimes, the first step to taking care of yourself is simply owning up to where you are emotionally. It’s easy to push away negative feelings and pretend you’re okay when you’re not, but doing this only prolongs the struggle. Allowing yourself to feel and recognise what’s going on mentally and emotionally is essential. Whether you’re sad, anxious, or frustrated, giving yourself the permission to feel whatever you’re feeling without judgment is incredibly freeing.
Take it one step at a time.
When you’re not in a good headspace, everything can feel overwhelming. If you’re faced with too much, it can paralyse you into doing nothing at all. Instead of looking at the big picture, try breaking everything down into smaller, more manageable tasks. Focusing on one thing at a time makes it easier to handle and gives you a sense of accomplishment when completed, no matter how small the task might seem.
Prioritise your basic needs.
When you’re not feeling your best, it’s easy to neglect the basic self-care routines you would usually follow. However, taking care of your physical needs is just as important as emotional ones. Try to maintain a regular routine with eating, drinking enough water, sleeping, and moving your body—even if it’s just a short walk. These simple acts can help you feel more grounded and energised, and they support your emotional well-being.
Don’t be stubborn — reach out for support if you need it.
It’s easy to isolate yourself when you’re in a bad headspace, but that often makes things worse. Reach out to someone you trust—a friend, family member, or even a professional. Sometimes, just talking about what you’re going through can help you feel lighter. You don’t have to have all the answers or even expect advice; simply expressing what’s on your mind can be a relief.
Take a break from social media.
Social media can sometimes exacerbate negative emotions, especially when you’re already struggling. If you notice that scrolling through your feeds is making you feel worse, it’s okay to step back and take a break. Give yourself permission to disconnect from the online world for a bit and focus on real-world interactions and experiences that bring you peace.
Do something creative.
When your mind is overwhelmed, engaging in a creative activity can be an effective outlet. Whether it’s drawing, painting, writing, knitting, or any other form of artistic expression, creativity can help you process emotions and release stress. You don’t need to be an expert at it—just do something that feels natural and allows your mind to shift focus.
Practise mindful breathing.
When you’re in a negative headspace, your thoughts might race, and your emotions might feel all over the place. One simple way to regain control and find a sense of calm is through mindful breathing. Taking a few deep, slow breaths can help reset your nervous system, reduce anxiety, and bring you back into the present moment. You don’t need to meditate for an hour—just a few minutes of focused breathing can make a difference.
Move your body.
Physical movement can work wonders when you’re feeling low. Exercise might be the last thing on your mind, but even light physical activity, like stretching, yoga, or a brisk walk, can release endorphins that boost your mood and help alleviate stress. Plus, moving your body helps you feel more in control and less overwhelmed.
Let yourself rest, for goodness’ sake.
When you’re mentally exhausted, it’s tempting to push yourself harder to get things done, but this can often make things worse. Resting is essential for both your body and mind. Make time to sleep, relax, or even take a nap. Rest isn’t just about being inactive; it’s about giving yourself space to recharge, so you can approach things with a clearer, calmer head.
Limit the negative influences around you.
If there are things or people in your life that amplify your negative feelings, it’s okay to take a step back. Whether it’s certain environments, individuals, or news outlets, limiting your exposure to negative influences can help protect your emotional energy. It’s important to surround yourself with positivity or at least create space for peace when your mind is already heavy.
Do something that makes you happy.
When you’re in a bad headspace, finding joy might seem like an impossible task, but it’s important to try. Engaging in something you enjoy — whether it’s reading, listening to music, cooking, or watching a favourite show — can help distract your mind and lift your spirits. You don’t need to do anything extravagant; even small moments of joy can help break through the heaviness.
Be gentle with yourself.
The most important thing to remember when you’re not feeling your best is to be gentle with yourself. It’s easy to be hard on yourself for not being productive or feeling “fine.” However, healing and self-care aren’t about pushing through or being perfect; they’re about showing yourself compassion. Treat yourself as you would a close friend who is struggling, with kindness, understanding, and patience.
