We all have those days. The kind where getting out of bed feels like the hardest task in the world. Where the weight of your emotions presses down, leaving you feeling stuck in place. I’ve been there—more times than I can count. And I know that when you’re in that space, the idea of “self-care” can feel overwhelming or even impossible. But here’s the thing: self-care doesn’t have to be grand or complicated. On your hardest days, it’s about the small, doable steps that can make a world of difference.
If today is one of those days for you, know that it’s okay to take things slow. You don’t have to fix everything all at once.
In this post, I’ll share 10 simple self-care ideas for bad days—each one designed to be manageable, even when you’re at your lowest. You deserve to feel better, even if it’s just one small step at a time. I’ve ever created a FREE Bad Day Book along with this post to help lift you up on those tough days.
Recognising the Signs: How to Spot a Bad Day Before It Hits
Before we dive into the self-care ideas, let’s talk about the subtle signs that tell you a bad day might be creeping up. You know yourself better than anyone, and sometimes, your body or mind sends little warnings before a full-blown bad day takes over.
For me, it often starts with a nagging feeling in the back of my mind—a sort of unease and dread. I find myself avoiding tasks that normally wouldn’t phase me, like responding to a simple email. Or maybe I catch myself staring blankly at the TV, realising I haven’t taken in a single thing that’s happened in the last 20 minutes. It’s the little things that pile up, until suddenly, I feel completely overwhelmed.
Here are some common signs that a bad day might be on the horizon:
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Fatigue that doesn’t go away: No matter how much you sleep, your body feels like it’s running on empty.
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Disinterest in things you usually enjoy: That book you were so into last week? Now it just gathers dust on the table.
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Irritability: Everything feels like it’s getting under your skin—someone else’s laughter, a cluttered desk, the way the light flickers slightly.
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Procrastination or avoidance: Simple tasks become monumental, and you find yourself putting them off for “later”—but later never comes.
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Negative self-talk: That inner critic’s voice grows louder, telling you you’re not good enough, that you’re failing, or that you’re just “too much.”
When you start noticing these signs, it’s your mind’s way of telling you to slow down and check in with yourself. Rather than trying to power through, which we’re often tempted to do, this is your moment to pause. Maybe your mind is like a pressure cooker that’s about to explode—you need to release some steam before it becomes too much.
10 Simple Self-Care Ideas for Bad Days
Now, let’s talk about how to nurture yourself when you feel like you’re on the edge. These ideas aren’t meant to change your world in an instant—they’re gentle, easy-to-implement acts of kindness for yourself. Think of them as small steps to help lighten the load, one little piece at a time.
1. Drink Water and Nourish Your Body
It sounds so simple, but on bad days, even the basics can feel like too much. I’ve had mornings where I wake up already feeling defeated, and the thought of making breakfast feels impossible. If that’s where you are today, start small. Pour yourself a glass of water. Take a few sips. Maybe grab a granola bar or a piece of fruit—something that requires no effort, but gives your body the nourishment it needs to keep going.
On days like these, it’s easy to forget that your body needs fuel, but dehydration and hunger can make everything feel worse. Take it slow. One sip, one bite at a time.
2. Create a Calm Corner
When your mind is racing, your environment can feel overwhelming—cluttered, chaotic, or just too much. Choose a small area in your home—a corner of your living room, a comfy chair, or even just a space by the window—and make it your calm space. Bring a soft blanket, a candle, or a small plant. It doesn’t need to be perfect. It just needs to be a place where you can sit and feel safe.
On my worst days, I’ve created makeshift little nooks with nothing more than a stack of pillows and a cup of tea. And that was enough. Find a space that feels like a retreat from the world, where you can breathe deeply, even if it’s just for a few moments.
Grab your FREE Bad Day Survival Book filled with strategies, trackers and fun activities to keep you going when life gets tough!
3. Gentle Movement
When you’re feeling low, the idea of exercise can seem ridiculous. Running? Lifting weights? No thanks. But gentle movement—something as simple as stretching your arms overhead or taking a slow walk around your living room—can help shift your energy.
There have been days when I couldn’t muster the strength to leave the house, so I just stood by my window, reached my arms up, and stretched my body as far as it would go. That small act helped me feel a bit more connected to my body, and a little bit more grounded.
I also recently discovered Nourished Natasha on YouTube and this Gloomy Day Bed Yoga which I’m obsessed with!! You don’t even have to get up and I’ll guarantee you’ll feel better afterwards!
4. Listen to Your Favourite Song
Music has this incredible power to transport us. It can pull us out of the darkest moments and remind us of better times. On days when I feel disconnected, I turn to music. I have a playlist of songs that make me feel alive—songs that bring me back to moments when I felt joy or peace.
Find a song that speaks to you, whether it’s something upbeat that makes you want to dance (even if you’re only tapping your foot) or something soothing that wraps around you like a warm hug. Close your eyes and let the music fill the space around you.
5. Write it Out
Some days, the weight of your emotions is so heavy that you don’t even know what you’re feeling. Writing can be a way to release some of that weight, even if you don’t know what to say. I’ve found myself scribbling nonsense on a page, just to get the feelings out. The words don’t have to make sense—they just have to exist.
Open a journal, grab a scrap of paper, or type out your thoughts on your phone. You might be surprised at how much lighter you feel after getting it all out.
The FREE Bad Day Book also includes journal prompts and space for you to get your thoughts out and make sense of it all!
6. Allow Yourself to Rest
There are days when your body and mind are simply exhausted. And on those days, the most compassionate thing you can do is allow yourself to rest. Lie down, close your eyes, and permit yourself to just be still. You don’t need to be productive right now. You don’t need to fix anything.
I used to feel guilty about needing naps or resting during the day. But then I realised: my body was asking for rest because it needed it. So, now, I listen. If your body is asking you to rest, let it.
7. Engage Your Senses
When your mind is swirling with anxious thoughts, grounding yourself in the present moment can be incredibly powerful. One of the easiest ways to do that is by engaging your senses. Grab something soft—a favourite sweater, a blanket, a pet—and focus on the texture. Notice how it feels against your skin. Or light a scented candle and breathe in the fragrance.
On my rough days, I often sit with a warm cup of tea and just focus on the smell and the warmth in my hands. Or a soft blanket that I can focus my attention to. It’s a small act, but it pulls me back to the present.
You’ll find a guided worksheet for this in the FREE Bad Day Book!
8. Connect with Nature
Even if going outside feels impossible, you can still connect with nature. Open a window and let the breeze in. Sit by a plant or watch the sky from your window. If you’re able to step outside, even for a moment, notice the feel of the ground under your feet, the air on your skin.
I’ve had days where I couldn’t leave the house, but simply standing by an open window, feeling the cool air, gave me a sense of peace. Nature has a way of reminding us that the world keeps turning, even when we feel stuck.
And if you cant face it at all, use nature sounds or videos to help calm and ground yourself. I have a little light by my bed that plays ocean wave sounds and it’s honestly my favourite thing to feel calm!
9. Say “No” Without Guilt
On bad days, the pressure to keep up with commitments can feel suffocating. But here’s the truth: it’s okay to say “no.” It’s okay to cancel plans, reschedule meetings, or tell someone that today isn’t a good day. Your mental health is more important than meeting every expectation.
There have been times when I’ve forced myself to push through, only to feel worse afterwards. Now, I remind myself that saying “no” is an act of self-preservation, not failure.
10. Reach Out for Support
There’s a stigma around asking for help, but reaching out to someone who understands can be one of the most powerful forms of self-care. Whether it’s a friend, family member, therapist, or even someone online who gets it—connecting with others can remind you that you’re not alone in this.
I’ve had times when all I could manage was sending a single text to a friend, saying, “I’m struggling today.” And sometimes, that was enough to break the cycle of isolation. Don’t hesitate to ask for support, even if it’s just someone listening to you vent.
Forgiving Yourself for Bad Days: You Are Only Human
Bad days happen to all of us, but that doesn’t make them easy to handle. It’s crucial to remember that having a bad day doesn’t mean you’ve failed, nor does it define you. Be kind to yourself during these moments. Allow yourself to feel what you’re feeling without judgment, but don’t let those feelings consume you. Acknowledge them, thank them for the lessons they’ve brought, and then let them go.
You’re human, and you’re allowed to have days where things feel too hard. What matters is that you keep showing up for yourself, even in small ways. The journey to healing isn’t a straight line, and that’s okay.
You Are Worthy of Care, Even on Your Worst Days
Self-care on bad days isn’t about fixing everything or pretending that you’re okay when you’re not. It’s about acknowledging your pain and choosing to be gentle with yourself. It’s about recognising that you are deserving of love and care, even when you feel like you’re falling apart.
So, the next time you feel the weight of the world pressing down on you, remember: small steps. Take a sip of water. Stretch your arms. Let yourself rest. And most importantly, remind yourself that you are worthy of care, even on your hardest days.
You are not alone in this.
A Free Gift for You: The Bad Day Book: Surviving Bad Days with Simple Self-Care
To help you on your journey, I’ve created a free downloadable resource called The Bad Day Book filled with affirmations, coping strategies, checklists, breathing exercises and fun activities to help you make the bad days a little brighter.
You Are Not Alone: A Final Word of Encouragement
If today feels like a mountain, remember this: it’s only temporary. The clouds will part, and the weight you’re carrying will ease. Be patient with yourself. Take it one moment at a time. You’re doing the best you can, and that is more than enough.
And if you ever need someone to talk to, don’t hesitate to reach out. I run an advice column called Ask Casey, where you can ask me anything that’s on your mind. You can contact me directly at [email protected], and I’ll be here to listen and help however I can.
Take your time, breathe deeply, and remember—you are worthy of care, love, and healing.
