Self-care is such a buzz word right now but what does it actually MEAN?
Whether you have a chronic illness or not, we all have those days where you just feel a bit meh. Maybe you’re in a flare-up, you’re anxiety might be feeling a lot stronger or you’re just having a bad day, it can feel pretty shit.
As life ebbs and flows, so does our health, our motivation, our mood and our productivity.
But that’s okay
It’s a natural part of life and we don’t have to define ourselves by it.
This is where self-care comes in.
Trying to get yourself out of that rut can feel almost impossible at times but it’s not and you can do it.
Starting with small little things to help raise your vibes and slowly get you out of that dark hole.
So, here are 20 ways to help you get out of that rut ?
Breathe
Deeply. Slowly. Four counts in. Six counts out.
Sounds simple, and it is, but it’s effective as well. If your brain is feeling a bit all over the place, then this is for you.
Bonus points as it doesn’t take up a lot of energy so it’s great for low-energy self-care days.
Create
Knit. Sculpt. Bake. Engage your hands and your brain and feel like you’ve accomplished something just for you.
For me, I like to draw and bake. Yes, finding the energy to do it can be difficult but it’s always worth it in the end!
Write it out
Free journal your thoughts and worries which will help you clear your mind.
Or try writing down some positive affirmations and things you’re grateful for.
For me, I like to write down all the things I need to do. I break them into small, manageable tasks to help me feel like I can achieve them.
Create a high vibe playlist
I have two; a high vibe one and a calm high vibe one (for when I want to still feel chill but have my vibes raised if you get me!)
Pack it with songs which make you smile, laugh, feel good and want to dance.
Pop it on whilst you get some jobs done, or whilst you’re creating something. Have it as the soundtrack to your self-care day
Take a digital detox
If social media is something which triggers your anxiety OR if your job means you’re online a lot – take a break.
Even if those two don’t apply to you – still take that digital detox.
Find progress, however small
Make your bed. Put away the dishes. Return an email.
Find 3 things which will make you feel like you’ve done something productive to help get your mojo back.
Have a shower or bath
One of the things I notice when I’m having bad health days is that going for a shower or bath feels impossible.
Sometimes physically, when I’m so tired I don’t think I could manage, but more often than not mentally. The mental preparation that I need sometimes feels so huge it’s just not worth it.
But I always feel so much better once I’ve had that shower or bath. For me, it is the ultimate self-care.
Yes, I may need a nap after it. But I feel cleansed and have a different energy
Routine
Write out your ideal day and routine. Figure out what’s actually achievable on a daily basis.
Some things you won’t be able to fit in on the daily, but maybe you can once a week or once a month.
Ask yourself, what makes you happy. What would help you be the best version of you? Add it to the list and work out a way to add some of that into your life
Hydrate
Another one which sounds very simple but can often be overlooked.
Have you been drinking enough water? Ideally, you should be drinking between 2-3 litres PER DAY
I know this is something I struggle with, especially in the colder months.
Make sure you’re carrying your water bottle with you. Have a herbal tea if you’re wanting something a bit warmer.
Talk
Whether it’s a friend, family member or doctor – have a chat with someone.
The old phrase a problem shared is a problem halved comes to mind and it’s true.
Not only will you feel lighter, you’ll hopefully realise you’re not alone.
Watch something light-hearted
Whether it’s The Office, Parks and Rec, Gavin and Stacy or any other funny, comforting show.
Find something which will boost your mood, isn’t too heavy and will hopefully have you laughing along to it too.
Sometimes, all you need on a self-care day is a cuppa and a funny series to help you feel a little bit better.
Say no
Don’t be afraid to take some time to yourself.
Where you can, say no to extra obligations, chores, or anything that pulls on your self-care time.
A good book
Indulge in a good book which will take your mind off things.
Whether it’s fantasy, chick lit or non-fiction OR maybe you want to reread one of your faves.
For me, my go-to is ALWAYS Harry Potter!
Fresh sheets
Come on now, there’s nothing better than the feeling of fresh bedsheets is there.
The only downside to this one is that it does take up a lot of energy. So this one might be best if you get someone to help OR wait till you’ve got a bit more energy!
Listen to a positive podcast
Something I’ve really gotten into recently is podcasts. I find them so inspiring and uplifting.
I’ve started listening to them a lot on train journeys and they’ve helped my anxiety a lot.
Some faves are Fearne Cotton’s Happy Place, Sophie Cliff’s Practical Positivity and David Tennant does a podcast.
I find them really interesting and uplifting. Plus, there’s something out there for everyone!
A cup of tea and a cosy blanket
I mean, there’s not much to say on this one. But this can be one of those things which helps boost your mood and give you a little me time.
Eat
Make sure you’re nourishing yourself. Maybe it’s having your fave meal (mines risotto every time!) or making sure you have some fresh veggies.
Don’t leave yourself running on empty!
What have you achieved?
I don’t know about you but when I’m in one of these ruts, I tell myself I’m useless and will never achieve anything.
If that’s you, go and write down 10 things you’ve achieved. They might be HUGE things or small, but as long as you feel proud about them, put them on the list.
Remind yourself that you CAN do it and you ARE amazing.
Out and about
This is another one which does take some energy but will hopefully be achievable.
Get yourself out of the house. Maybe to a coffee shop, on a walk or just to your garden.
Sometimes, a change in your environment can be good for you!
Get checked out
If you’re worried that this is more than a rut, or that your symptoms are worsening, don’t be afraid to go to your doctors, get checked and see what help they can offer you.
It might be getting on the waiting list for CBT (or taking yourself to see a therapist) OR it might be you need medication to help.
Don’t be afraid to ask for help
How do you help yourself on bad days? What’s your go-to self-care ritual?
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