We all have those days. The ones where nothing seems to go right, your energy is at an all-time low, and the idea of doing anything feels like climbing a mountain. On those days, it’s tough to find the motivation to take care of yourself. But here’s the truth: it’s okay not to be at your best all the time. You don’t have to “push through” every bad day, and taking care of yourself doesn’t need to be a grand task. Sometimes, it’s about finding little ways to get through the day while giving yourself the room to feel exactly how you feel. So, if you’re feeling drained, here’s how to look after yourself with minimal effort.
Give yourself permission to slow down.
First things first: stop expecting yourself to be at full speed all the time. You don’t have to be running at 100% every single day. On days when you’re struggling, give yourself permission to take it easy. Whether it’s doing less at work, or just letting go of unnecessary tasks, it’s important to recognise when your body and mind need a break. You’re allowed to rest. You don’t need to justify it. It’s all part of staying mentally well.
Break the day into smaller chunks.
When you’re feeling overwhelmed, looking at the entire day can feel impossible. So, instead of thinking about everything you need to do, break the day down into smaller, manageable pieces. Focus on one task at a time. Maybe you don’t feel like working for hours straight, but you can probably handle 20 minutes of something. Once that’s done, take a breather. You’ll be surprised at how much progress you can make in short bursts, and it can make the day feel less daunting.
Take a few deep breaths.
When everything is feeling heavy, sometimes the best thing you can do is stop and breathe. Deep breathing helps activate your body’s relaxation response, reducing stress and giving you a quick mental reset. You don’t need to spend a long time doing it—just a few minutes of focused breathing can help clear your mind and settle your emotions. Give yourself a moment to check in with your breath, and let everything else wait.
Let go of the need to be perfect today.
We all have high standards for ourselves, but there’s no law that says you need to be perfect every single day. Sometimes, the best you can do is get through the day without making things worse for yourself. Let go of the pressure to “perform” and give yourself a bit of grace. It doesn’t matter if you didn’t get everything done or if things didn’t go according to plan. It’s OK to be less than perfect.
Call or message a friend.
You don’t have to go through it alone. If you’re having a rough day, call up a friend or family member you trust. You don’t need to explain everything; just let them know you’re struggling. Sometimes, even a small conversation can provide a shift in perspective or a bit of relief. Connecting with someone else, even briefly, can be a powerful way to lighten your mental load.
Let yourself feel what you’re feeling.
On tough days, there’s often a tendency to push through the discomfort, telling yourself you should be stronger or more in control. But sometimes, the best thing you can do is simply acknowledge how you’re feeling. Whether you’re sad, anxious, or just flat-out exhausted, give yourself permission to feel those emotions without judgement. It’s a natural part of being human. By recognising and naming your feelings, you can start to release their hold over you.
Do something small for yourself.
You don’t need to do something huge to feel better. In fact, doing something small—like having your favourite snack, lighting a candle, or watching an episode of a show you love—can be just the reset you need. It’s the little things that can make a difference on days when you feel off. Find a tiny pleasure and take a moment to enjoy it. No matter how insignificant it seems, it’s yours, and that’s enough.
Get moving, even if it’s just for a few minutes.
Physical activity might be the last thing on your mind when you’re feeling low, but moving your body, even for just a short time, can boost your mood and energy levels. You don’t need to hit the gym or run five miles. A short walk around the block or some light stretching can get your blood flowing and shift your mental state. Plus, it doesn’t have to be about working out; it’s just about moving and giving yourself a mental break.
Put away your phone for a bit
Sometimes, the noise from social media or constant notifications can make things feel more overwhelming. If you’re having a tough day, it can help to disconnect for a while. Put your phone on silent, turn off your notifications, or just take a break from scrolling. The world will still be there when you return. Give yourself the gift of peace without the constant bombardment of everyone else’s content.
Go for a walk outside.
Getting outside, even if it’s just for a few minutes, can be a game-changer, especially when you spend most of your time indoors in front of screens. Fresh air, a change of scenery, and a little time away from your space can help you shift your perspective. You don’t need to go on a long hike; just step outside and breathe for a moment. The outdoors can do wonders for your mental health, and you might find that your mind feels a little clearer after a short walk.
Get in touch with your senses.
Sometimes, our minds run wild with anxiety or frustration, and it’s hard to calm down. When this happens, focusing on your senses can help bring you back to the present. Pay attention to what you can see, hear, smell, or touch. Maybe it’s the feel of a warm cup of tea in your hands, the sound of rain outside, or the sight of something calming, like a plant in your room. Engaging your senses helps pull you out of your head and back into the moment.
12. Accept that it’s okay to take a break from productivity.
We live in a world that values constant productivity, but it’s exhausting to try to live up to that standard every day. Some days, you just need to step back and not worry about “doing” anything. Taking a break from productivity is important for your mental health. It doesn’t make you lazy or unmotivated; it makes you human. Allow yourself the space to rest without guilt.
Write it down.
Journaling can be an excellent way to release pent-up thoughts and feelings. You don’t need to write anything fancy or coherent; just let it flow. Write down what’s bothering you, what’s on your mind, or even just how your day is going. Putting your feelings on paper can offer a sense of release, clarity, and relief, helping you process your emotions without carrying them all day.
Consider therapy or counselling.
If you’ve been feeling off for a while and it’s becoming hard to manage on your own, it might be time to reach out to a therapist or counsellor. Talking to someone who’s trained to help you navigate your feelings can make a huge difference. You don’t have to go through tough times alone, and getting professional support is a proactive step towards better mental health.
