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Self Care for Tough Days. How To Look After Yourself When You’re Struggling

This piece is for you if you sometimes have bad days.

If you struggle with depression, anxiety, or other mental ill-health. If you have an illness that steals your ability to do the things you’d like to be able to do in your everyday life. It’s for you if you’re sleep-deprived and trying to carry on regardless.

I’ll keep it brief because I want you to use what little energy you have on taking care of yourself rather than reading this article.

1. Have a bare-minimum list

This is a list of the absolute essentials that need to get done.

It should be much shorter than you’re probably inclined to make it. Mine has just three things on it, and one of them is “drink a glass of water”. Include something that’s good for your health, something that makes your environment a little nicer, and something that’s just for fun.

Write it down, that way you don’t have to hold it in your head.

2. Follow the “One Good Thing” principle

Do something each day that makes you feel proud.

It doesn’t have to be a big thing. If you’ve taken your medication today and drunk a glass of water, that’s something to celebrate. Pick something that’s achievable for you at whatever level you’re at today.

When you’re settling to sleep at night, roll that one good thing around in your brain and let it crowd out all the negativity and lull you to sleep.

3. Turn off your phone

Scrolling on social media and playing games on your phone sound like they should be restful activities.

In reality, it’s keeping you in a constant heightened state. There’s no clear stopping point, you’re always waiting for the next thing. Give yourself the gift of a bit of phone-free time.

My favourite way to do this is to turn off the Wi-Fi and plug my phone in in another room so I’ll hear it if it rings, but won’t be distracted by notifications.

4. Keep a list of self-care activities

When you’re having a bad day, it’s sometimes hard to remember what kinds of things you even like to do.

Keep a list in your phone or a notebook and add to it over time. Note any activities you find enjoyable and restorative. Write down things that help lift you when you’re feeling down.

Spend some time when you feel well creating a big menu of options for the days when you feel lousy.