Simple Self-Care Ideas for When You’re Feeling Overwhelmed

When you’re feeling overwhelmed, even basic self-care can feel like too much. Instead of pushing yourself to do everything, try starting with something-a small, gentle action to help you reset. Here are a few simple ways to care for yourself when your energy is low. Which one do you find most helpful? Let us know in the comments!

Gentle Self Care

• Take a few deep breaths or do a quick body scan.

• Wrap yourself in a cozy blanket or change into comfy clothes.

• Listen to calming music or white noise.

• Sit by a window and look outside for a few minutes.

• Give yourself permission to rest without guilt.

Basic Needs Check-In

• Drink a glass of water or have a light snack.

• Stretch your body, even if it’s just in bed.

• Take a lukewarm shower or wash your face.

• Put on lip balm or lotion—small sensory comforts help.

• Open a window for fresh air or adjust the lighting in your space.

Low-Energy Activities

• Watch a comfort show or listen to a podcast.

• Doodle, color, or play with textures (fidget toys, soft fabric, etc.).

• Read a short story, poem, or comic.

• Text a friend something simple, like “thinking of you.”

• Rewatch a favorite video that makes you smile.

Sensory & Mindful Self-Care

• Lay on the floor and focus on how your body feels against it.

• Light a candle and watch the flame flicker for a few minutes.

• Listen to the sound of rain or ASMR that soothes you.

• Hold an ice cube or dip your hands in cold water for a sensory reset.

• Walk barefoot on different textures (grass, carpet, sand).

Creative & Expressive Self-Care

• Write a letter to your future self (or past self).

• Make a playlist based on your current mood without judgment.

• Try a random craft, like sculpting with playdough or making friendship bracelets.

• Create a “nonsense journal” where you scribble, write random words, or draw freely.

• Make up a short story in your head just for fun.

Emotional & Mental Self-Care

• Write down things you don’t need to worry about right now.

• Ask yourself, “What would I say to a friend feeling like this?” and apply it to yourself.

• Set up a tiny “ritual” (lighting a candle, ringing a chime) to mentally reset your space.

• Give yourself permission to do something “unproductive” without guilt.

• Read something comforting—doesn’t have to be a book (even nostalgic old texts count).

Unexpected Ways to Reset

• Change the language on your phone for a little novelty.

• Rearrange something small in your room for a fresh feel.

• Do a small, silly dance move to shift your energy.

• Hold an object and describe its texture, weight, and temperature to ground yourself.

• Try a quick brain game (word searches, riddles, puzzle apps) to distract anxious thoughts.