If I’m passionate about anything it’s self-care. I think there’s something amazing about respecting ourselves enough to make time for ourselves. On a bad mental health day, however, making time for myself is the last thing I want to do. If I’m struggling to get out of bed, the last thing I want to do is be kind to myself.
You’re probably nodding your head in agreement if you’ve ever had a day or days like this yourself. The voice of depression is always there with handy reminders about how little we deserve self-care, too, which can make simple acts even harder.
I’m struggling with this a little at the moment, and I’ll admit, the depression voice took over for a while. It wasn’t until a few days ago I realised I needed to take control and alter my usual self-care routine. Nothing big, but I needed something that would make self-care more realistic for bad mental health days.
Realising I’m probably not the only one in this situation, I thought I’d create this handy guide of self-care you can do on bad mental health days.
That’s when I started reflecting on the things I do during my bad mental health periods and realised there were many, small things I could do to look after myself.
They’re nothing remarkable, but when you’re struggling, even the smallest of self-care activities can help, so I thought I’d share them with you today. I hope you manage to find some of these tips as helpful as I have found them.
Reduce Your To-Do List
If you read my productivity post, you’ll probably already know that I love to-do lists. I’ve been using them for years and I think it really helps when it comes to staying on track and getting everything done.
When you’re having a bad mental health day, however, these lists can seem overwhelming. Especially if, like me, you’re a fan of making your lists detailed.
Instead, on these days, I limit my to-do list by working out what is absolutely essential. This differs from person to person, but for me, it tends to be freelancing work. Even then, I make sure that I’m being more realistic than I usually would be about how much I can actually get done.
I read somewhere that the optimum to-do list has no more than 7 things on it. Adding more can make your day seem completely unachievable, leaving you reluctant to get started at all.
Even if you think you need to get more than 7 things done, start with that, and then add to it when you’re done if you still have energy or time.
Focus On Basic Self Care
Now, I’m the first to admit I love to be extra when it comes to self-care activities. Having a bath, doing a face-mask; most days I’m down o do them all. What other way can you feel genuinely refreshed, even on a budget?
On bad mental health days, however, additional self-care activities can take up essential energy. On days when this is more limited than usual, these activities are kind of futile. Instead, focus getting your basic self-care activities out of the way.
These basic activities include things like making your bed, getting dressed and showering–all of which can seem like big achievements on bad days.
Eat Little And Often
I can only speak for myself here, but I know when I’m struggling, my appetite goes completely out of the window. As someone who loves food, this is completely out of character, and a bit of a problem.
In the last few weeks, I’ve definitely been eating less than I normally would. Even if I do have the energy to make something, I’ll take a few bites and feel too full to continue.
Recently, I managed to get around my lack of appetite by stocking up on snacks. The most important thing here is to make sure they’re things you don’t have to prepare and can get to quickly.
I’ll admit that the things I’ve been snacking on haven’t necessarily been healthy, but my priority during the bad periods is that I’m eating anything at all.
Some of the things I’ve been snacking on have been plain wraps, salted popcorn, and chocolates.
Unplug From Social Media
I’ll be the first to admit that I love social media. I wouldn’t say I’m addicted, but as someone who works from home, it can sometimes be my only connection to the “real world”.
With that being said, I think we’re all guilty of underestimating the effect it can have on us. When we’re feeling negative already, seeing what others are doing can bring us down even more.
I’m also irrationally scared of saying something I’ll regret on social media when I’m not in a bad place. It’s not that I’d ever say something to hurt someone; more so that I’d say something negative when I really try to be positive online.
I also find socialising on social media quite exhausting at times. I’m autistic, so perhaps this is just because I struggle with social situations anyway, but I definitely need to take a step back from time to time.
I recently took a few days away from posting on social media, and completely cut down on the time I spent on there. You don’t necessarily need to go as long as I did, but even a few hours can do the world of good for our mental health.
Read A Book Or Watch A Film
Sometimes, bad mental health days can leave us feeling completely overwhelmed by our thoughts. On these occasions, distractions can be extremely helpful.
One of the most effective ways I’ve found of doing this is reading a book or watching a film to completely escape reality.
Whether you’re more of a contemporary lover or someone who enjoys a genre that is a little more out there doesn’t matter, as long as what you’re reading or watching is enough to take your mind off things for a while.
I recently discovered the YA dystopian series ‘Monument 14’, which has been really helping me through my mental health rut recently. I’m not usually a fan of series, but I’d really recommend this one.
If you’re more of a TV fan, why not check out my Netflix or American Medical Drama recommendations?
Journal Your Feelings
I have a journal where I express my emotions and log things that have happened in my life through art. I’m not very good at it, but spending an hour or two on something makes me feel so much better.
Recently, however, I realised that I needed something more simple, where I can literally sit down and start rambling about how I’m feeling–good or bad.
I had one of these diary/journal things when I was younger and found it super helpful. When I was going through a rough patch with my anxiety at the beginning of the year, I started it again, and it’s become something I do regularly.
If you’re having a bad mental health day, why not open a word document or the notes on your phone instead? Sometimes, this requires less energy, but it still helps us to process our emotions instead of bottling them up.
Treat Yourself
I think treating yourself is such a good self-care activity. It shows we value ourselves enough to give ourselves something special. Despite this, it’s something I really struggle with.
If you don’t want to spend money on a bad mental health day, why not treat yourself to something else instead? Things like taking a nap, making your special meal, or simply spending an extra hour in bed can be just as rewarding.
Even if you do want to spend money, it doesn’t have to be anything expensive. I recently treated myself to a couple of secondhand books, and receiving them in the post gave me a temporary boost, which was nice.
Talk To Someone
Talking to someone when you’re going through a difficult time with your mental health isn’t easy. I completely understand. In fact, my innate reaction when I’m struggling is to isolate myself because I convince myself it’s the better option for everyone.
Having someone who you can talk to about how you’re feeling can be so relieving, though. It’s an opportunity to stop bottling things up and get things off your chest.
In my case, my confidant is my mum. She’s scarily good at knowing when I’m not in a good place and will do whatever it takes to get me to open up to her.
If you don’t feel like you can talk to anyone in real life, there are services that can help. I’ve heard great things about 7 Cups Of Tea and The Samaritans, but I’m sure there are others, too.
Go Easy On Yourself
Sometimes, the hardest but most necessary thing to do on a bad mental health day is to go easy on ourselves. It’s easy to project the guilt we feel onto the attitude we have towards ourselves, but this is the worst thing you can do.
Instead, try accepting that you are in the position you are in, and you are struggling. It’s hard, but you’re doing your best, and that’s really all you can do.
Something I’ve been doing in the last few years, on my really bad mental health days, is allowing myself to give in to my desires.
Occasionally, I’ll listen to my body if it tells me I don’t want to get out of bed one day. Other times, I’ll let myself eat rubbish because at least then I’m eating.
Whatever it is you’re being hard on yourself for, try letting it go, and accepting where you are now. It’s the hardest but most rewarding thing you’ll do to get through the bad periods.
What do you do to look after yourself when you’re having a bad mental health day?
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carlamakemeup
All of these tips are great! I always feel like detaching from social media and just existing for a while and watching a film is a great way to look after yourself. Also I added Monument 14 to my reading list, it sounds so interesting!
Rebekah Gillian
Thank you, Carla! Detaching from social media is so useful. I have a much better relationship with it now than I used to because I regularly take time away from it, and it makes all the difference. I just finished reading the third book in the series (the final one) and I definitely recommend it. I’m not usually one to enjoy series, but this one was amazing.
Jenny in Neverland
I did a post a couple of years ago about basic self care we shouldn’t overlook because SO often we’re told self care is one thing when some days, just brushing our teeth, drinking a glass of water and washing are huge efforts and methods of self care! This is a great post and I more or less do all of these when I’m having a bad mental health day. Getting stuck into a series or a documentary always helps me take my mind off of things!
Jenny in Neverland
http://www.jennyinneverland.com
Ruth
These are definitely some of my favourites for bad days! Though, I’m the opposite of you when it comes to food. I can’t stop eating when I’m feeling down, but your advice still applies. I usually abandon my to do list completely when I’m really struggling and just take a day to relax with the cat. I used to always try and push through to get stuff done but it only made matters worse. Awesome post, Rebekah 🙂
Tea & Cake for the Soul
I’ve read a lot, watched Netflix and had some long bubblebaths. I’ve completed all daily chores but all blog and non urgent work tasks have been put on hold til next week when I plan to face the world again.
Rebekah Gillian
That’s always a good thing to do when things are feeling overwhelming. I’ve had to put blogging on the back burner for the last few weeks and though it’s difficult, it’s sometimes necessary. I hope you’re feeling better able to deal with things again soon.
Jo Jackson
Thank you, and you.
glowsteady
This is such great advice! I always reduce my to-do list to the absolute essential (& schedule Netflix breaks) when I’m having bad days. I really like to keep myself busy with things that I enjoy, it can be as simple as browsing recipe blogs or planning a new one of my own, but it helps. Great post! x
Sophie
Michelle
I love your tips! Unplugging from social media has really been helpful for me. I only go to Facebook now for my blogging groups and that’s it. It’s too depressing there. Reading a good book always makes me feel better. 🙂
Rebekah Gillian
It’s great, isn’t it? Twitter’s where I’ll spend most of my time, but I do occasionally pop on over to Facebook to join in with blogging groups and check out people I value in my life. Reading a good book is a much better use of time, though, I agree.
Asher Downer
LOVE THIS. Self-love and care is so important x
Rebekah Gillian
Thank you! I’m glad you enjoyed the post.
Anaïs N.
YES to this post. I think loads of people need to read it as everything you said is great advice! Thank you xx
Despite Pain
Self care is so important and people often forget it. This is a great post with really good suggestions.
Rebekah Gillian
Thank you! I completely agree with you; it’s so important we keep on top of it.
lucymarytaylor
YAS! Self care is especially important to help with your mental health, it’s important to take yourself away and just focus on yourself xx
Lucy | http://www.lucymary.co.uk
Tsundoku Girl
This is such an important post, and one I think will be helpful for me. When I’m having a bad day, I watch a film or read a book, and try to do a skincare routine to distract myself and boost my confidence a bit!
Rhianna x
Kylie
Great suggestions. I’d say my number one thing is try going easy on myself and allow myself to work through it. I’ve also found journaling to be a super helpful tip, especially as you said when it comes to processing and working through our feelings.
As well, staying off social media is a new tip I must try. Sometimes on okay days, it’s hard not to look at others progress and compare, but on really tough days you are right that’s the last thing you need. Great tips over-all! Kylie
Amy
Great tips! I hope your feeling much better soon x
Rebekah Gillian
Thank you, Amy!
Danica Anne Panganiban
As a freelancer with mental health issues, I find these really helpful. The best thing I did during one the worst mental days was to just do nothing.
Nikki
Such great advice that I’m sure many of us forget on those bad days. I’m terrible with lists, they are my mental enemy because they get longer and longer and become overwhelming! Today is one of those watch a movie days.
Rebekah Gillian
Thank you! It’s so easy to forget, isn’t it? But it’s so important. Lists on the bad days can be super difficult for me, too. I’m sorry to hear you’ve had a difficult day, but I hope you’re feeling better now.
Susana
These are great self care tips! The thing is to find the things that work for us individually, which you’ve done. For me I need to quit the caffeine and drink tonnes of water, have a lovely hot bath, stop overthinking (practice mindfulness) and say nice things to myself in the mirror 🙂
Rebekah Gillian
Thank you, Susana! I think finding what works for you is SO important. I’m glad you’ve managed to find things that work for you, too.
debbiehipster
Everyone needs to read this post, finally a realistic one, when in the depths I struggle to do things as my mind tells me I’m not worthy
clairelomax2018
I think all of these points are so valuable x
Rebekah Gillian
Thank you, Claire!
carlanatali
When you´re depressed the last thing you want is to take care of yourself so these little baby steps do seem more realistic than start training for a marathon or putting make-up on and going to a party.
I believe we should respect the state that we´re by pulling ourselves gently out of it and your list sounds great!
BB&Y
Very sound advice! What I do: Crochet, walk/exercise, Ride my Motorcycle, a long soak in the tub, get good sleep.
Rebekah Gillian
Thank you. I love the things you do, too; getting enough sleep is super important when you’re going through a bad time. I’ve always wanted to learn to crochet!
Erica
This post was great. I pray and talk with Jesus when I have bad mental health days or even go for a walk and just admire the surroundings.
Rebekah Gillian
Thank you. Those sound like brilliant things to do when you’re having a bad day.
ivana11sk
Unplugging from social media is a great advice. I realized I’m much more productive and at peace when I take some time off 🙂
Rebekah Gillian
Thank you. I completely agree with you there; I love social media, but taking regular breaks is vital, in my opinion.
Lisa's Notebook
I think we really and truly underestimate the value of taking time out to do absolutely nothing. I rarely manage this with a nine year old to run around after but on the occasional afternoon when my husband is out and she’s on a play date I absolutely cherish curling up with my cats for a nap. I also love your tip about the optimum to do list having no more than seven things on it. Mine has far too many on it and I think that’s why I never manage to tick anything off 🙁 Fab post, Rebekah, full of helpful ideas, thank you. Lisa x
Rebekah Gillian
Wow, it sounds like you have a busy household, haha! I’m glad you’re able to find some time to relax every now and again… cuddling up with your cats on the sofa sounds like the perfect way to do that. The closest I get to doing the same is having my cat curled up at the other end of my bed while I watch TV. He’s super antisocial, haha! I’m definitely not perfect when it comes to the to-do list thing, to be fair; I’m forever adding too much because I struggle to narrow things down, but I’ve definitely found I tick more things off when I start small. I’m glad you found the post helpful!
sophhearts
Unplugging from social media is such a great tip. I also think the genre of the film or book is important- there’s nothing better than a feel good one when you’re not feeling great!
Soph – https://sophhearts.com x
Rebekah Gillian
Yeah, I completely agree! It can definitely be tempting to let yourself watch something sad when you’re not in a great mood but, at the end of the day, that’s going to do nothing to make you feel better.
Chloe Chats
This is a great list for self care! I always reduce my to-do list because it definitely stresses me out more when I just keep adding to it and make it extremely unrealistic. Always love getting cosy and watching something on Netflix too!
Chloe xx
karen hoskins
Great advice. My problem is recognizing I am having a mental health day and labeling it that. Always hard to go easy on one’s self.
Rebekah Gillian
Oh, I can definitely relate to that. Recognizing you’re having a bad day is definitely the first step to being kind to yourself, but that’s not always easy to do.
Boxnip
Such a great list for those bad menta health days. I just tend to unplug from social media and watch some of my favourite feel good movies. 🙂
Sarah 🌺 || Boxnip
Rebekah Gillian
Thank you, Sarah! It sounds like you have a great routine for your bad days.
Via Singh
I loved this post and relate to it so much. I tend to do all these things when I am having a bad day. But watching something on Netflix of a movie and even reading book feels good. I try to distract myself by arranging my wardrobe or playing with makeup. Thanks for sharing. 🙂
Via | http://glossnglitters.com
Rebekah Gillian
Thank you, Via. Distraction is always the best method; I love the idea of using decluttering as a way of distracting yourself from the negative thoughts.
sharon
This was a great read! We live in such a hyped up world where we are always expected to keep going and going no matter what. We are made to often feel guilty for indulging once in a while or for just doing nothing but existing from time to time. This article validates that its OK to have a bad mental health day, or just a bad day in general and that unplugging from the world’s expectations of you and from your own expectations of you is also ok. Thank you for this!
Rebekah Gillian
I’m glad you found this article helpful and validating, Sharon. It’s great to be part of the hyped up world sometimes, but without downtime, it can be an absolute disaster.
NunziaDreams
This is such an amazing and helpful post, Rebekah! Thank you so much for sharing these tips. Definitely bookmarking your post for future reference! 💛I find that unplugging from social media does help a lot when I’m feeling stressed out. I like to go outside and spend time in nature or read in a coffee shop. I’ve been working on my summer reading list right now so that’s kinda my go to self care activity hehe! I think I’ll treat myself tonight with a nice dinner!
Hope you’re having a great Friday!! x
Rebekah Gillian
Thank you so much; I’m glad you found this post useful. Getting out in nature has become a big one for me recently, too. When I’m having a bad day I’ll take the dog out, keep my phone in my pocket for emergencies only, and let her lead the way while I get lost in my thoughts. It’s great at providing clarity when things seem too much, isn’t it? Good luck with your summer reading list! I hope you have or are working on achieving everything on your list.