When life feels heavy—whether you’re grieving, caregiving, or simply running on empty—self-care can seem like one more impossible task. The truth is, self-care isn’t always spa days or bubble baths. Sometimes it’s about protecting the little energy you have left and finding ways to keep from running dry.
Think of your energy like a cup. Some practices fill it, while others help patch the holes that are draining it. Here are a few simple ways to do both:
- Movement Snacks
When you’re overwhelmed, an hour at the gym might feel impossible. Instead, try “movement snacks”—short bursts of movement that take less than five minutes. Dance to a favorite song, do ten squats while waiting for the kettle to boil, roll your shoulders at a red light, or stretch your neck during TV commercials. Small movements add up and can give you a gentle boost without demanding more than you have to give.
- Neutral Thoughts for a Busy Mind
If your brain won’t stop racing, offering it neutral thoughts can help. Our minds don’t process “don’t think about it” very well (try not thinking about a pink elephant!). The resting state of our brain is not blank – it’s actually problem solving! That blew my mind when I learned about that – My brain’s resting state is problem solving! This means in order for me to rest, I will need to redirect my brain gently: list animals alphabetically, replay a favorite show in your mind, or imagine something whimsical—like what it would feel like to live in a cozy hobbit hole. These neutral thoughts won’t solve everything, but they give your mind a place to rest.
- Guarding Your Mental Space (Especially on Social Media)
One of the most powerful acts of self-care is deciding what gets access to your mental space. Social media is often one of the sneakiest drains on our energy. Every scroll brings a new flood of opinions, bad news, or highlight reels that leave us feeling inadequate.
Here’s the truth: your algorithm is not neutral—it’s shaped by what you interact with. That means you have more power than you think. Start curating ruthlessly. Unfollow accounts that leave you feeling heavy, stressed, or “less than.” Follow accounts that bring you small sparks of joy—whether that’s dog videos, gardening tips, or good news stories.
You can also take intentional breaks. Try removing apps from your phone for a weekend or setting time limits so that social media doesn’t swallow whole evenings. You may need to repeat this process with how you interact with the news. Protecting what you consume isn’t selfish—it’s a way of keeping your cup from constantly leaking.
- Tiny Physical Acts of Care
Even the smallest things count. Drinking water may not feel like self-care, but dehydration can cause bigger health issues down the line (and no one needs that on top of everything else). Does your body have any aches and pains that you’ve been ignoring? If you have an extended medical plan, this might be a great time to use it! Nip a small problem in the bud by booking a massage or physio appointment. Prevention is not selfish – it’s self care. Applying lotion, grabbing a quick snack, or booking that long-overdue health appointment all matter.
Self-care doesn’t have to be perfect. It doesn’t have to be Instagram-worthy. It just has to help you get through today with a little more steadiness and a little less drain.