What Self-Care Looks Like on a Bad Mental Health Day

We all have days when our mental health feels overwhelming. On these tough days, even small acts of self-care—like resting, eating, or reaching out—can make a meaningful difference. This post explores gentle, practical ways to care for yourself when simply getting through the day feels like enough. Learn more about self-care for those who hate self-care lists by clicking here.

Introduction

We all have days when our mental health feels heavier than usual. On those days, it can be easy to believe that we’re failing or sliding backwards—but a bad mental health day doesn’t erase your progress or define your worth. Even the people who seem to have it all together experience moments when simply getting through the day feels like a challenge.

That’s where self-care comes in—not as a perfect routine or a long checklist, but as small, compassionate steps that meet you where you are. On tough days, self-care is less about doing it “right” and more about giving yourself grace, creating little moments of relief, and remembering that it’s okay to just get by.

Redefining Self-Care on Hard Days

When we hear the term “self-care,” it’s easy to picture bubble baths, gym sessions, or writing in a gratitude journal. While those things can absolutely be helpful, they aren’t always realistic—or even possible—on a bad mental health day. And that’s okay.

There’s a big difference between maintenance self-care and survival self-care. Maintenance self-care includes the routines and practices that help us thrive when we’re feeling steady—things like regular exercise, meal planning, or setting long-term goals. But on harder days, survival self-care takes the spotlight. This kind of self-care is about meeting your most basic needs with gentleness, like eating something simple, drinking water, or letting yourself rest without guilt.

Adjusting your expectations is key. Self-care on a hard day doesn’t need to look like your “best self” version—it just needs to support you enough to get through. Sometimes that means crossing one small thing off your list, and sometimes it means simply being kind to yourself for showing up at all.

Practical Self-Care Examples for Hard Days

On a tough mental health day, self-care doesn’t have to be complicated. Sometimes the simplest actions are the most powerful. Here are some gentle ways to take care of yourself when your energy is low:

1. Physical Care (Basic Needs)

• Eat something simple, even if it isn’t “healthy” or “perfect”—toast, soup, or a snack still counts.

• Drink a glass of water or tea to stay hydrated.

• Rest if you need it. A nap, lying down, or even just sitting quietly can make a difference.

• If bathing feels overwhelming, try a quick shower, or use dry shampoo or wipes as a lighter option.

2. Emotional Care (Gentle Grounding)

• Give yourself permission to feel—cry, vent, or jot your thoughts in a journal.

• Try calming activities like coloring, listening to soothing music, or wrapping yourself in a cozy blanket.

• Protect your energy by limiting overstimulation, such as too much social media or news.

3. Mental Care (Light Structure)

• Break tasks into micro-steps. Instead of “get ready,” focus on one piece—like brushing your teeth.

• Use short bursts of time (even five minutes) to get started with a task.

• Remind yourself: small steps matter, and “something” is enough for today.

4. Social Care (Connection)

• Send a simple text like, “Thinking of you,” to a friend—it counts as connection.

• Let someone know you’re struggling, without feeling pressured for a long conversation.

• If you’re isolating, try gentle connection through online spaces that feel supportive, like a positive community or uplifting videos.

Self-Compassion in Action

One of the hardest parts of a bad mental health day is the voice in our heads that says we’re not doing enough. It’s easy to fall into an “all or nothing” mindset—thinking that if we can’t do everything, then nothing counts. But the truth is, self-care doesn’t have to be perfect to be meaningful.

Practicing self-compassion means recognizing the value in even the smallest steps. Brushing your teeth, changing into clean clothes, or making yourself something simple to eat are all acts of care worth celebrating. These moments may feel small, but they’re proof that you’re showing up for yourself, even when it’s hard.

Gentle affirmations can help reframe your perspective:

• Getting through today is enough.

• Rest is productive when your mind and body need it.

• Small steps are still steps forward.

Each tiny win is worth noticing. On days like these, giving yourself grace is one of the most powerful forms of self-care you can practice.

When to Seek More Support

Bad mental health days are a normal part of life, but if they start happening more often, feel overwhelming, or make it difficult to manage daily responsibilities, it may be time to reach out for extra support. Needing help doesn’t mean you’re weak—it means you’re human, and you don’t have to carry everything alone.

Consider talking to a therapist, doctor, or a trusted friend about what you’re experiencing. Sometimes sharing what you’re going through can bring relief, and professional support can provide tools and strategies that make the hard days more manageable.

If you ever feel like you’re in immediate danger of harming yourself, it’s important to seek help right away. In the U.S., you can dial or text 988 to connect with the Suicide & Crisis Lifeline and talk to someone right now. If you’re outside the U.S., please look up the crisis resources available in your country or region.

Conclusion

Bad mental health days can feel discouraging, but they don’t erase the progress you’ve made. Healing and growth are not undone by a rough patch—they’re built through resilience, and part of resilience is learning how to care for yourself when things feel heavy.

One way to make those tough days easier is to create a “bad day self-care toolkit.” This can be a physical box or a simple list of go-to actions—like drinking water, wrapping up in a blanket, texting a friend, or listening to calming music. Having a plan ready takes the pressure off when your energy is low.

Most importantly, remember that self-care isn’t about striving for perfection or pretending to be your “best self.” It’s about meeting yourself where you are, with compassion and patience. Even the smallest acts of care are meaningful—and on the hardest days, they are more than enough.

More Resources

If you are interested in learning more, click here. For more information on this topic, we recommend the following:

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About the Author

Jessica Taylor is a licensed therapist and board certified coach who contributes to the promotion of mental health and addiction awareness by providing educational resources and information.