We all have days where things feel harder than normal, and you feel more emotional and drained.
During days like these, caring for yourself may not look the way it usually does. It is important to slow down and work out what it is you need during these times, and being patient with yourself.
Recognizing When You Are Having A Difficult Mental Health Day
Even when you’re used to “pushing” through, there are some signs that show us that a mental health day is more difficult than normal.
You might wake up feeling heavy, feeling numb or feel as if you’re on edge, with small tasks feeling like they’re impossible, and feeling irritable or like you want to cry.
Recognizing this starts with identifying the trigger for why you’re feeling like this. It could be an argument, loneliness or that you’ve over-committed.
Never dismiss your reactions, but try and focus on understanding the emotions you’re feeling; anxious, sad, hopeless, overwhelmed. Journaling your thoughts can help you to spot patterns, and separate facts from spiraling stories.
You never have to handle it alone, and you should consider reaching out to someone you trust to tell them you’re finding things hard.
Creating A Gentle Routine For The Day
When you notice a day is feeling harder than normal, giving yourself a gentle routine with structure and without pressure can help.
Start by planning the next few hours, rather than the whole day, giving yourself just two or three simple tasks, and everything else optional with no pressure.
Include some gentle movements like stretching, walking slowly or shifting your position, to keep your energy from getting stuck.
Taking Care Of Your Body When Your Mind Feels Heavy
When your mind is feeling heavy, it is important to care for your body. You don’t need to overhaul everything, you can just do a couple of supportive actions.
Start with some mindful nutrition. Ask what your body can tolerate, and gently choose food that will help to stabilize your energy, rather than spiking it. Keep drinking throughout the day, to help you stay hydrated, even if you’re not feeling very thirsty.
Make sure you prioritize restful sleep with a basic wind-down period before you go to sleep, like dimming your lights, reducing your screen time and keeping noise low.
Finding Comfort In Simple Activities
On your more difficult mental health days, simple activities can give your mind something gentle to think about.
Focus on small comforts, and start with mindful breathing, where you inhale slowly, noticing your chest rising, exhale and feel your shoulders soften. Repeat this a few times, whenever your thoughts are racing.
You’re going to want to surround yourself with sensory comfort, like cozy blankets, sipping warm drinks and letting your body relax and feel calm.
If your mind feels tangled, you can try journaling to try and unpack how you’re feeling, with questions like what do I need right now, or what feels heaviest today. Doing simple activities like these, won’t fix everything, but they can help whenever you’re having a harder day.