Advertising
Advertising

15 Self-Care Ideas for When You’re Feeling Down

15 Self-Care Ideas for When You’re Feeling Down

I suck at self-care. I don’t get it. Am I supposed to take care of my physical biological needs? I already do that. Am I supposed to go buy myself a coffee, sit down and journal for an hour each day? Who’s supposed to watch my kid during this? Get a pedicure? As if I can afford that. Rub my own feet? Unsatisfying. I’ve had many counselors and friends explain and re-explain the importance of self-care to me, and I’m finally begin to understand how significant it really is for my emotional well-being.

Here are my favorite 15 self-care ideas for when I’m feeling down.

1. Write

Get a journal that you keep handy to write whatever you need to. Sometimes it’s helpful to slow down and write about a problem, fear, struggle, or memory. Writing by hand will help you to slow down and process your situation more fully. But sometimes you might not want to write about the struggle or pain. It’s too difficult. So if you’re feeling like it’s too raw to process, just write about your day or make a list of your favorite candies or movies. Just write.

2. Talk to a friend, family member or even pet!

Verbalize your pain. Making yourself speak out loud about your emotions will help you to not isolate yourself or allow yourself to spiral into an emotional tsunami that is hard to escape from. If the situation feels too personal, just share it will your dog! I’m certain Spot will keep your secret, and in my experience, my dog is sometimes the very best comforter. (And she’s certainly the least judgmental listener I know!)

Advertising

3. Cry

Let the tears flow. The best way to take care of yourself is to let yourself feel the emotions you need to feel. Bottling up your sadness or anger is not going to help you move past it. If you plant pain, you grow bitterness.

4. Move your body

You’ve heard it before: exercise releases endorphins and “endorphins make you happy, and happy people just don’t shoot their husbands!” (Elle Woods, Legally Blonde) If you can get yourself to do some yoga or go for a run, then you will seriously be doing yourself a service. But sometimes, just a walk around the block is enough to care for yourself when you’re feeling emotionally raw.

5. Shower

The shower is a place to be alone and focus on yourself without forcing yourself to engage the deep stuff if you don’t want to. You can mull over your parents’ divorce in the hot water, or you could focus or lathering up your shampoo. You need both and both are good you.

6. Make food

Don’t just eat, but make food. Cooking is a tactile and productive activity that will nourish your body and mind. The physical act of caring enough to make yourself a meal is a practical way to show yourself some love.

Advertising

7. Blow bubbles or color

As juvenile as it sounds, blowing bubbles or coloring in a coloring book are simple, easy ways to ground yourself in the reality of your situation and relieve some stress. Allow yourself to return to childhood activities and feel a lightness return to your spirit. These are also great activities to engage in if you experience panic attacks or PTSD related flash backs.

8. Deep breathing

Practice breathing in for 8 seconds through your nose and exhaling for 8 seconds through your mouth. This conscious effort to slow down is a great start to gaining perspective. Plus, the added oxygen to your brain will help you calm down, lower your heart rate and quell rising stress levels.

9. Interact with an animal

Scientific studies have shown that interacting with an animal will lower your heart rate, drop your blood pressure and reduce stress. Care for yourself by caring for your pet! Your pet will thank you for it, and you will benefit greatly as well!

10. Sleep

It is not uncommon for people to slog through life on five hours of sleep or less. Our bodies are not created to thrive on so little sleep. We need a chance to turn off and recharge and if we aren’t given that opportunity in sleep, our physical and emotional health will struggle. I am extremely guilty of not giving my body the rest it needs. If I’m having a bad day or my emotions are getting the best of me, I can almost always point to the poor sleep I got the night before as the culprit. Make rest a priority and give yourself the gift of sleep.

Advertising

11. Have boundaries

Boundaries are not popular in today’s culture. We often over schedule ourselves and over commit out of a sense of obligation to others. But if you aren’t able to bring your best self to the table then you aren’t doing anyone a service by overexerting yourself. Establish healthy boundaries with your calendar, your work and your relationships. Give yourself the time you need to take care of yourself so you can better take care of others.

12. Cultivate a hobby

Teach yourself to knit. Buy a scrapbook. Start a blog. Attend a class where you drink wine and paint. Create a hobby that is just for you and brings you joy. Having an intentional activity in your life that serves no end other than to bring you happiness will go a long way to foster healthy self-care.

13. Try something new

You can care for your mental health by challenging your mind to learn and expand. You will give yourself a boost by pushing your boundaries and stepping outside your comfort zone. Take a new route home from work. Go to an ethnic restaurant you’ve never tried. Learn a language with Rosetta Stone. Challenge your mind and it will be grateful for it.

14. Meditate or pray

Accessing your spirit/soul through meditation and pray is essential to holistic human health. Allowing yourself to really think about your values and beliefs will help you to feel more solid in your identity. Even if you don’t unlock the Truth of the Universe, or completely understand God or Divinity, giving yourself to space to engage with those big questions will go a long way in your emotional and spiritual life. It’s okay to not have all the answers, but you have to start letting yourself ask the questions.

Advertising

15. Hug someone

Hug someone, or hold hands with a loved one. We need physical touch. We are hardwired to physically encounter other people, and our culture is becoming more and more digitized which is eliminating opportunities for essential non-sexual human contact. Let yourself linger in a hug from a friend or ask your partner to give you a non-sexual back rub. We need more of this kind of contact in order to be healthier and happier people.

This list is just a start! Begin the practice of consciously taking care of yourself and you will never regret it.

Featured photo credit: Ed Gregory via stokpic.com

More by this author

Emily Myrin

Copywriter

Teens Come In Just To Sit In The Cars And Take Pictures At A Luxury Car Dealership. This Man Treated Them In A Clever Way Pregnancy At Week 34 Pregnancy At Week 26 Pregnancy At Week 29 10 Creative Ways To Make Your Neighborhood A More Lovely Place This New Year

Trending in Lifestyle

1 The Best Way to Create a Vision for the Life You Want 2 Becoming Self-Taught (The How-To Guide) 3 5 Steps To Move Out Of Stagnancy In Life 4 How Many Hours of Sleep Do I Need? (What the Science Says) 5 How to Learn Yoga (The Beginner’s Guide)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next