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101 ways to take care of yourself when the world feels overwhelming.

A therapist shares small ways to practice self-care.

By

Annie Wright

I think that, for most of us, there are times in life when it all just feels like Too Much.

There may be some days, weeks, months, maybe even years when — for whatever reason — just getting through the day or going to work or putting one foot in front of the other feels hard. Really, really hard.

Photo via iStock.

Maybe it’s because you’re wrestling with anxiety, depression, or some other mental illness.

Maybe it’s because you’ve had your heart broken. Maybe you’ve gone through a physical or emotional trauma. Maybe you’re deeply grieving. Or maybe there’s no easily understood reason for why you’re feeling bad.

Whatever the case, I want you to know that it’s OK if you’re going through a tough time.

This doesn’t make you any less lovable, worthy, or capable. This just means you’re human. Being a human can be a messy, hard, confusing, painful experience sometimes.

So if you or someone you love is going through one of these tough times right now, a time where it all just feels like too much, I want to offer up 101 suggestions for self-care to help you or your loved one get through this time.

Photo via iStock.

1. Have a good, long, body-shaking cry.

2. Call a trusted friend or family member and talk it out.

3. Call in sick. Take comp time if you can. Take a mental health day.

4. Say no to extra obligations, chores, or anything that pulls on your precious self-care time.

5. Book a session (or more!) with your therapist.

6. Dial down your expectations of yourself at this time. When you’re going through life’s tough times, I invite you to soften your expectations of yourself and others.

7. Tuck yourself into bed early with a good book and clean sheets.

8. Watch a comforting/silly/funny/lighthearted TV show or movie. (“Parks and Recreation,” anyone?)

9. Reread your favorite picture and chapter books from childhood.

10. Ask for some love and tenderness from your friends on social media. Let them comment on your post and remind you that you’re loved.

11. Look at some some really gorgeous pieces of art.

12. Watch YouTube videos of Ellen DeGeneres and the adorable kids she has on her show.

13. Look at faith-in-humanity-restoring lists from around the internet.

14. Ask for help. From whomever you need it — your boss, your doctor, your partner, your therapist, your mom. Let people know you need some help.

15. Wrap yourself up in a cozy fleece blanket and sip a cup of hot tea.

16. Breathe. Deeply. Slowly. Four counts in. Six counts out.

17. Hydrate. Have you had enough water today?

18. Eat. Have you eaten something healthy and nourishing today?

19. Sleep. Have you slept seven to nine hours? Is it time for some rest?

20. Shower. Then dry your hair and put on clothes that make you feel good.

21. Go outside and be in the sunshine.

22. Move your body gently in ways that feel good. Maybe aim for 30 minutes. Or 10 minutes if 30 feels like too much.

23. Read a story (or stories) of people who overcame adversity or maybe dealt with mental illness, too. (I personally admire J.K. Rowling’s story.)

24. Go to a 12-step meeting. Or any group meeting where support is offered. Check out church listings, hospital listings, or school listings, for example.

25. If you suspect something may be physiologically off with you, go see your doctor and/or psychiatrist and talk to them. Medication might help you at this time, and professionals can assist you in assessing this.

26. Take a long, hot bath. Light a candle and pamper yourself.

27. Read inspirational quotes.

28. Cuddle someone or something. Your partner. A pillow. Your friend’s dog.

29. Read previous emails, postcards, letters, etc. from friends and family reminding you of happier times.

30. Knit. Sculpt. Bake. Engage your hands.

31. Exhaust yourself physically — running, yoga, swimming, whatever helps you feel fatigued.

32. Write it out. Go free-form in a journal or on a computer. Get it all out and vent.

33. Create a plan if you’re feeling overwhelmed. List out what you need to do next to tackle and address whatever you’re facing. Chunk it down into manageable and understandable pieces.

34. Remind yourself you only have to get through the next five minutes. Then the next five. And so on.

35. Take five minutes to meditate.

36. Write out a list of 25 reasons you’ll be OK.

37. Write out a list of 25 examples of things you’ve overcome or accomplished.

38. Write out a list of 25 reasons you’re a good, lovable person.

39. Write out a list of 25 things that make your life beautiful.

40. Sniff some scents that bring you joy or remind you of happier times.

41. Ask for support from friends and family via text if voice-to-voice contact feels like too much. Ask them to check in with you via text daily or weekly, whatever you need.

42. Lay down on the ground. Let the Earth or floor hold you. You don’t have to hold it all on your own.

43. Clean up a corner of a room of your house. Sometimes tidying up can help calm our minds.

44. Ask yourself: What’s my next most immediate priority? Do that that. Then ask the question again.

45. Read some poetry. Rumi, Hafiz, and Mary Oliver are all excellent.

46. Take a tech break. Delete or deactivate social media if it feels too triggering right now.

47. Or maybe get on tech. If you’ve been isolating, maybe interacting with friends and family online might feel good.

48. Go out in public and be around others. You don’t have to engage, but maybe sit in a coffee shop or on a bench at a museum and soak up the humanity around you.

49. Or if you’re feeling too saturated with contact, go home. Cancel plans and tend to the introverted parts of yourself.

50. Ask friends and family to remind you that things will be OK and that what you’re feeling is temporary.

51. Put up some Christmas lights in your bedroom. They often make things more magical.

52. Spend a little money and treat yourself to some self-care and comfort. Maybe take a taxi versus the bus. Buy your lunch instead of forcing yourself to pack it. Buy some flowers that delight you.

53. Make art. Scribble with crayons. Splash some watercolors. Paint a rock. Whatever. Just create something.

54. Go wander around outside in your neighborhood and take a look at all the lovely houses and the way people decorate their gardens. Delight in the diversity of design.

55. Go visit or volunteer at your local animal rescue. Pet some animals.

56. Look at photos of people you love. Set them as the wallpaper of your phone or laptop.

57. Create and listen to a playlist of songs that remind you of happier times.

58. Read some spiritual literature.

59. Scream, pound pillows, tear up paper, shake your body to move the energy out.

60. Eat your favorite, most comforting foods.

61. Watch old “Mister Rogers’ Neighborhood” videos online.

62. Turn off the lights, sit down, stare into space, and do absolutely nothing.

63. Pick one or two things that feel like progress and do them. Make your bed. Put away the dishes. Return an email.

64. Go to a church or spiritual community service. Sit among others and absorb any guidance or grace that feels good to you.

65. Allow yourself to fantasize about what you’re hoping or longing for. There are clues and energy in your reveries and daydreams that are worth paying attention to.

66. Watch autonomous sensory meridian response videos to help you calm down and fall asleep at night.

67. Listen to monks chanting, singing Tibetan bowls, or nature sounds to help soothe you.

68. Color in some coloring books.

69. Revisit an old hobby. Even if it feels a little forced, try your hand at things you used to enjoy and see what comes up for you.

70. Go to the ocean. Soak up the negative ions.

71. Go to the mountains. Absorb the strength and security of them.

72. Go to the forest. Drink in the shelter, life, and sacredness of the trees.

73. Put down the personal help books and pick up some good old-fashioned fiction.

74. Remember: Your only job right now is to put one foot in front of the other.

75. Allow and feel and express your feelings — all of them! — safely and appropriately. Seek out help if you need support in this.

76. Listen to sad songs or watch sad movies if you need a good cry. (“Steel Magnolias,” anyone?)

77. Dance around wildly to your favorite, most cheesy songs from your high school years.

78. Put your hands in dirt. If you have a garden, go garden. If you have some indoor plants, tend to them. If you don’t have plants or a garden, go outside. Go to a local nursery and touch and smell all the gorgeous plants.

79. If you want to stay in bed all day watching Netflix, do it. Indulge.

80. Watch or listen to some comedy shows or goofy podcasts.

81. Look up examples of people who have gone through and made it through what you’re currently facing. Seek out models of inspiration.

82. Get expert help with whatever you need. Whether that’s through therapy, psychiatry, a lawyer, clergy, or something else, let those trained to support you do it.

83. Educate yourself about what you’re going through. Learn about what you’re facing, what you can expect to feel, and how you can support yourself in this place.

84. Establish a routine and stick to it. Routines can bring so much comfort and grounding in times of life that feel chaotic or out of control.

85. Do some hardcore nesting and make your home or bedroom as cozy and beautiful and comforting as possible.

86. Get up early and watch a sunrise.

87. Go outside, set up a chair, and watch the sunset.

88. Make your own list of self-soothing activities that engage all five of your senses.

89. Develop a supportive morning ritual for yourself.

90. Develop a relaxing evening ritual for yourself.

91. Join a support group for people who are going through what you’re going through. Check out the listings at local hospitals, libraries, churches, and universities to see what’s out there.

92. Volunteer at a local shelter or hospital or nursing home. Practice being of service to others who may also be going through a tough time.

93. Accompany a friend or family member to something. Even if it’s just keeping them company while they run errands, sometimes this kind of contact can feel like good self-care.

94. Take your dog for a walk. Or borrow a friend’s dog and take them for a walk.

This kangaroo dog loves walks.

95. Challenge your negative thinking.

96. Practice grounding, relaxation techniques.

97. Do something spontaneous. Walk or drive a different way to work. Order something new off the menu. Listen to a playlist of new songs.

98. Work with your doctor, naturopath, or nutritionist to develop a physical exercise plan and food plan that will be supportive to whatever you’re facing right now.

99. Pray. Meditate. Write a letter to God, the universe, the Source, your higher self — whatever you believe in.

100. As much as you can, try and trust the process.

101. Finally, remember, what you’re going through right now is temporary. It may not feel like that from inside the tough time you’re in, but this too shall pass and you will feel different again someday. If you can’t have faith in that, let me hold the hope for you.

This list is really just a starting point meant to catalyze your own thinking about how you can best take care of yourself during life’s tough times and to spark your curiosity and interest in strengthening your self-care now and ongoing.

It’s not meant to be prescriptive nor do I mean to imply you need to do all or any of these things to take good care of yourself. You are the expert of your own experience, and I trust that you know what’s best for you.

Also, my hope is that in reading this, you’re hearing me say how normal and natural it is to struggle and to have these tough, hard times. It’s part of being human.

You’re not alone in this.

GIF via “Friends.”

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    “It’s always nice, as a guy, to get a compliment.”

    “I complimented a guy’s glasses at work (I’m also a guy, and btw they were really cool glasses, I wasn’t just being nice) and now he keeps trying to tell me where he got his glasses and how I should get some. But I’m just having to be polite because I already have glasses and I’m not in the market. I finally had to tell him I’m not going to buy them lmao I just like them on him.

    Made me feel like that’s the first compliment he’s had in years because he can’t stop talking about it. Also I mainly liked the glasses because I think he’s cute but he really thinks it’s just the glasses haha jokes on him that cute bastard.””I was in the store with my wife and one of our ‘adopted nephews’ yesterday (we’re close friends with his parents and we’ve known him and his brother since they were newborns and 2yo, respectively). A woman came up to me at checkout while my wife was running out to the car and said ‘I’m not sure what your family relationship is here, but I just have to tell you how nice and refreshing it is to hear all the laughter and joy from the 3 of you. You both seem like such a good influence on him and it warms my heart.’ It’s such a small thing but as a dude, I can’t remember the last time someone gave me a compliment in public and it made my freaking day.”

    “10/10 letter. The and not yelling part gave me a good chuckle lol.”

    “We need so much more of men getting such heartfelt and sincere compliments. Thanks for sharing. ❤️”

    dads, giving men compliments, fatherhood, camping, camping with kids

    A man smiling Photo credit: Canva

    “I’ve never considered leaving a note, but when I see a harmonious family with good parenting, it’s healing for me. My childhood was awful.”

    “Such an awesome compliment! Even though I don’t have children myself, I like to remind my friends too that they’re doing great & it brings them happy tears.”

    “This made me cry. I love that you are getting your ‘flowers.’ My dad sucked, I’m so glad you are one of the good ones.”

    “This made me cry too. It’s so hard to be a human. Let alone a parent. Getting a good job sticker every now and then really means a lot these days.”

    “I’m a big bearded guy and I would cry if I got this note. More people like this, please.”

    The best part of this story is that no one knows who the dad who wrote the note is, not even the dad who shared it. It wasn’t written for clout or notoriety, it wasn’t to get attention or make himself look good. No name or signature, just an anonymous act of kindness to uplift a stranger whether he needed it or not.

    dads, giving men compliments, fatherhood, camping, camping with kids

    A dad with his kid on his shoulders Photo credit: Canva

    We all need to hear or read kind things said about us, and sometimes it means even more coming from an anonymous stranger who has nothing to gain by sharing. A good reminder to share it when you feel it—you never know how many people you may move and inspire.

    This article originally appeared two years ago. It has been updated.

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  • How the simple 5:1 rule helps parents stop their kids’ rude behavior
    An angry girl and her mother. – Photo credit: Canva
    ,

    How the simple 5:1 rule helps parents stop their kids’ rude behavior

    “A strong, nurturing relationship also reduces the need for children to act out to gain attention.”

    Tod Perry

    No child is perfect, and they are all bound to show some sass from time to time with a rude comment or by rolling their eyes when you speak to them. As parents, it’s our job to understand where those behaviors come from and stop them before they become ingrained parts of their personalities. A kid who’s rude at home may grow up to be the guy who gets fired for mouthing off at work.

    Experts say one of the most effective ways for parents to prevent kids from being rude is to inoculate them with positivity. It’s called the 5:1 method, originally developed by famed psychologist John Gottman for couples, and it’s been found to work well with kids, too. The tactic is pretty simple: For every negative comment you make about your child, say five positive things.

    parents, child, argument, rude child, coloring,
    A mother scolds her daughter. Photo credit: Canva

    What is the 5:1 method for raising children?

    Jennifer Wallace, author of Mattering: The Secret to a Life of Deep Connection and Purpose, explained the method on an episode of The Mel Robbins Podcast:

    “Criticism impacts our kids up to five times more than a compliment does. We are wired as parents to look for the negative and to try to help our kids overcome the negative. But really, what we need to do to have that kind of connection is we need to focus on the positive things that are inherent about them. What is it about them that’s unique? For every one criticism, I need to at least have five positive interactions with my kids.”

    @melrobbins

    “If you want to be closer with your kids, this one’s for you. In this eye-opening episode, Jennifer Wallace shares the 5 to 1 Parenting Rule and delves into the pressure of “toxic achievement” that can leave you feeling like you’re never doing enough 👇 “Never Enough: 7 Ways to Protect Yourself (and Your Kids) From Toxic Pressure” 🔗 in bio #melrobbins #changeyourlife #mindset #createabetterlife #takecontrol #motivation #melrobbinspodcast #podcast #podcastclips #parentingadvice parenting”

    ♬ original sound – Mel Robbins

    When kids feel safe and supported by positive interactions, they don’t feel the need to act out to get attention.

    “A strong, nurturing relationship also reduces the need for children to act out to gain attention,” Dr. Carla C. Allan, a clinical psychologist, told Parents. “When attention is offered freely and consistently, behavior is less likely to escalate into attempts to be noticed.”

    Constant positive attention can also improve how your child talks to themselves.

    “This commentary gets internalized as their inner voice,” Olivia Bergeron, a psychotherapist, told Parents. “If it’s consistently [empathetic], kids will develop resiliency and better weather the inevitable mistakes that happen.”

    parent, child, nurturing, hug, artwork, beads
    A mother hugs her daughter. Photo credit: Canva

    Five ways to practice the 5:1 method

    1. Point out positive behaviors

    If your child is struggling with their homework, you might say, “I saw how you hung in there and made it through your math, even though it was tough.”

    2. Create meaningful moments

    Take time out of your day to play a card game with your child or go out into the yard and play catch. Make sure to read together every day and spend time chatting when you can, undistracted by technology.

    3. Practice empathy

    Validate their emotions when they are frustrated or hurt. “I understand that you’re feeling upset right now” goes a lot further than “Brush it off.”

    4. Provide positive reinforcement

    Give your child immediate praise whenever they exhibit a positive behavior. Tell them things like, “Great job for remembering to close the bathroom door,” or “I like how you are cooperating with your sister.”

    5. Give physical affection

    Whenever you hold your child’s hand, hug them, or sit close to them, oxytocin—the bonding hormone—is released, bringing you closer together.

    Keep Reading →
  • Tearful 8-year-old girl has a beautiful reaction to breaking a taekwondo board
    Ellie Park breaks a board at American Tigers in Mission Viejo, California. – Photo credit: American Tigers Mission Viejo (used with permission)
    ,

    Tearful 8-year-old girl has a beautiful reaction to breaking a taekwondo board

    There is no better feeling than confronting your fears head-on and overcoming them, especially when you feel like the odds are stacked against you. That’s why a video from American Tigers, a martial arts school in Mission Viejo, California, is so powerful.  Eight-year-old Elizabeth “Ellie” Park was shaking in fear as she approached her teacher,…

    Tod Perry

    There is no better feeling than confronting your fears head-on and overcoming them, especially when you feel like the odds are stacked against you. That’s why a video from American Tigers, a martial arts school in Mission Viejo, California, is so powerful. 

    Eight-year-old Elizabeth “Ellie” Park was shaking in fear as she approached her teacher, who was holding a practice board she was supposed to break with her foot. The day before, she had failed to break the boards, and her first attempt in front of a large crowd was unsuccessful.

    “On the day of testing, she stared at the board shaking in fear for about a minute,” Ethan Shin, head instructor of American Tigers, told USA Today. “We had her take a break, and called her up a second time.”

    Ellie’s incredible achievement

    Then, on her third attempt, she broke the board with her right foot. After her tremendous accomplishment, she stood at attention, and then she just couldn’t resist giving her teacher a big hug. After regaining her composure, she broke another board and returned to sit with the rest of her class.

    “She was shaking in fear from failing on the practice boards the day before. She chose to be brave, face her fears head-on, and overcame them,” American Tigers wrote in an Instagram post. They added, “When you fail. Find the courage in yourself to try again. Be proud of your accomplishments. And take time to celebrate your wins.”

    One of the commenters perfectly summed up how Ellie felt after successfully striking the board: “There’s a moment when her heart wants to hug her teacher, but ‘custom’ makes her hesitate…until.”

    It’s a wonderful moment where everyone took a break from the discipline of the martial art to express joy, gratitude, and a sense of achievement.

    taekwondo, taekwondo kick, martial arts, martial arts practice, high kick,
    A man practicing taekwondo. Photo credit: Canva

    “One of the things I miss most about teaching taekwondo is making this kind of impact on students. Not just teaching skills, but courage and confidence,” one of the commenters wrote.

    “This teacher is so beautiful. To be a safe space where she can find support and regain her confidence. Wow,” another added.

    Martial arts are great for a child’s development

    taekwondo, martial arts, kids martial arts, fists, martial arts practice
    Children learning taekwondo. Photo credit: Canva

    The video is a wonderful example of the benefits of teaching kids martial arts. Martial arts teach kids to focus on individual growth rather than competition and help them develop greater self-control and discipline. It’s also a great way for them to learn and appreciate structure.

    “Martial arts is a good way to get kids more physically active and fit, and help them develop healthy exercise habits that will last a lifetime,” Cynthia LaBella, MD, from the American Academy of Pediatrics, told Colorado Parent in 2016.

    Ellie’s achievement is a wonderful example of how, when we find calm and composure, we can not only confront our fears but defeat them. It’s moments like that that show why martial arts can make a big difference in a child’s life. They build confidence, resilience, and the courage to keep going, even when it feels like the odds aren’t in your favor.

    Learn more about taekwondo at the American Tigers school in Mission Viejo, California.

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