There's been a LOT of emotional stress these last years, huh? Whether it’s the pandemic, extended isolation, political unrest, social unrest, racism, schooling from home, grief…there's a lot to attend to. It's understandable if you are feeling tapped out, burnt out, or just plain exhausted. BUT, you can’t care for yourself, your family, your community, or the world without refilling your own cup and caring for you. So today we are sharing a list of self-care activities you can do – some big, some small, some take time, some take just 60 seconds, all that can help you refill your bucket. Add your own, take some time for you, and at a baseline, take slow breaths. It’s amazing what it can do:

  • Try a guided meditation. If you want to see some of our favorite mindfulness tips, check out our blog.
  • Coloring or hand lettering! Coloring is a nice tactical grounding technique. It helps remove the focus from your stress or negative thought spirals and then re-focus them in a safe and productive way. You can find amazing one in small shops and on Amazon!
  • Wash your hair or take a shower. Showers are an amazing way to transition mentally and physically – and it never hurts to wash your hair!
  • Drink tea. Or any hot drink!
  • Write/journal. You can do a guided prompt, free-drawing, process your feelings, do a creative writing activity, whatever helps!
  • Connect with loved ones. Call, text, FaceTime, set up a virtual game night – we know everyone is a bit burnt out from screens but the power of connection outweighs the screen impact, we promise. And, you can cap it at 30 minutes if you need to!
  • Get outside. Even just 10 minutes outside has an impact on your mental health. Get those fuzzy socks and zip up your coat and take a walk around the block a few times. Go on a hike, drive to the beach, throw a rock in the creek; anything outside counts.
  • Listen to uplifting songs. Music can be a wonderful mood booster – but make sure to listen to things that make you feel happy and upbeat, not those sad emotional jams. You could even create a Spotify or AppleMusic playlist for times when you need a pick-me-up.
  • Make a list of positive affirmations. Positive affirmations can feel a little cheesy, but they are proven ways to boost your mood and shift your thoughts. Here’s a list of some if you need a place to get started.
  • Paint your nails. If you want, do a whole home manicure! File, massage your own hands, soak in some warm water, do whatever makes you feel good. Get wild with your nail color! Now’s the best time to try it, right?
  • Take a bath. You don’t have to wash your hair or even rinse your body or shave your legs or anything other than soak and breathe.
  • Do your hair or makeup. If it helps you to feel put together, do it! Even if it’s 4pm on a Tuesday, if curling your hair makes you feel a little brighter, break out that curling iron.
  • Focus on your routine. It’s often what you want to do the least when you are feeling down, but getting up on time (whatever that looks like for you), getting serious about a bedtime routine, going outside during your lunch time, committing to something every day is a great way to help your mental health.
  • Bake a meal. Try a new recipe, make a childhood favorite, anything that sounds good!
  • Clean a space. Having an organized/clean space feels good, even if you don’t like to clean. It doesn’t have to be anything big! Swap out some hangers, clean out a drawer, wipe one counter, make a path in your room. Every small thing helps.
  • Read. A book, a magazine, a blog, a comic book.
  • Put your phone down/away. Digital engagement and social media are great connectors – but they can also be super overwhelming and lead to doom scrolling. Plug your phone in for 15 minutes, step away, and recharge.
  • Make coping cards. Coping cards are small reminders of things you can do to help when you are triggered or emotionally under water. Writing down helpful coping statements or activities to try can help you engage in those strategies and not further distress. Check out ideas here!
  • Do a face mask. You can make them at home, get a sheet mask from a drug store, or get a more luxurious one from a specialty store!
  • Look up happy news. Find a funny site, look at celebrity gossip if it makes you happy, look at puppy videos. Get a little dopamine kick!
  • Breathe slowly. Slow breathing helps your body calm down and reminds your nervous system that you are safe. You can try box breathing, yoga breathing techniques, 5-7-9 breathing, anything that helps you slow!
  • Hold ice. It sounds strange, but it can really help!
  • Learn a new skill! Want to learn how to knit? Always been curious about making bread? Ever wanted to learn drums? Now’s a great time.
  • Practice gratitude. We have a list of ideas here.
  • Turn off the news. Take a break from the news. You can catch up when you’re back online!! Or, you can set a schedule for yourself. Listen for 20 minutes in the morning and evening, and that’s all. Check a certain website and don’t scroll. Make boundaries that work for you.
  • Feel your feelings. This might be exactly opposite of what you want to do but when we’re feeling scattered and at capacity, sometimes we just need a good cry or release! Sit down and purposefully feel your feelings for 5 or 10 minutes. It might do wonders.
  • Establish or do your self care routine! Doing small things to care for yourself are powerful. Plus, it’s never a bad thing to moisturize your skin!
  • Tell someone how you’re feeling and ask for what you need. In order to get the support you need, you sometimes have to ask for it! Let your supports know what kind of love and support you need. Texts a couple times a day? A call once a week? Book recommendations? Let them know.
  • Join an online support group. We do one every Thursday at 2pm! Email LRichmond@cgrc.org to join.
  • Do something for someone else. This is a GREAT way to get out of your own head! Write a note, drop of a care present, tell someone you love them.

Whatever makes you feel good, make some time right now and do it. Every tiny bit of self care adds up.