Ten-Minute Self-Care Ideas for a Bad Day
I reached out on Instagram to see if you had any requests for a specific self-care routine and once again I'm going to accept the challenge of combining as many as I can (except for my brother's whose really helpful response was 'poutine routine'). Everyone is different and will find different things helpful, so I've tried to make this fairly quick and concise as well as informative. These are things that you can use to touch base when you're feeling out of sorts or things just aren't running as smoothly as you'd like. We often catch ourselves feeling like we don't have enough time to care for ourselves but sometimes all it takes is 10-15 minutes to take a step away and be with ourselves.
1. TAKE A MICRO NAP
This one won't be for everyone. Probably only for those people that fall asleep instantly and don't struggle waking up right away. This one is hit or miss but I did this a lot when I was in school and had lots of homework or studying to do. I would be falling asleep doing my readings but I needed to make use of the time time while I had it. It wasn't even late at night - it was probably an afternoon or early evening so going to bed wasn't really what I wanted to do when I had so much to get done. I would take little 10 minute naps and wake up refreshed and ready to reset. If you have the time, make a cup of coffee after to give yourself something to look forward to when you wake up. That little re-energizing nap might help you bust through another chapter or two.
2. TAKE A SHOWER
I know this might seem weird for some people but there's something about the imagery of washing off the negativity of a bad day that can be really helpful. It's kind of like cutting your hair after a break-up - it feels freeing and like pressing the reset button. It will also leave you feeling fresh and clean and maybe more awake too.
3. WRITE DOWN YOUR THOUGHTS
Have a journal or even a word file on a laptop where you can vent what you're feeling somewhere. You don't need a goal or anyone to talk to just the intent to take whatever is happening in your brain and put it somewhere else. Sometimes my self care is simply writing this blog. It feels like I've accomplished something, but I also know that I've been able to share something too that might have been weighing on me in some way.
4. STRETCH/WALK AROUND THE BLOCK/QUICK YOGA
Giving yourself a change of environment can feel really stimulating and refreshing. It gives you a chance to separate from whatever else is going on and be somewhere else for 10 minutes. Enjoy that time - be present. Getting your body moving is a good way to stimulate the production of happy neurotransmitters. Stretching or walking around is a good way to get your blood flowing again and regain some energy if you're feeling drained.
5. WASH YOUR FACE/DO A FACE MASK
If you are at the end of your day or don't have to worry about make-up application/removal, washing your face is a great way to feel refreshed, clean and also cared for. You are waking yourself up but also taking care of your skin and keeping it healthy. If you have the products having a nice face mask on hand might be a great addition to help you chill out and recenter in the middle of a rough day.
6. DO A 30 DAY CHALLENGE
Something like a doodle or lettering challenge might be a fun way to unwind for 10 minutes. It's quick but also exercises your creativity. I thought something like this might be fun for those who enjoy doodles:
7. SEND AN E-MAIL TO SOMEONE YOU NEED TO CATCH UP WITH
Sometimes when life gets ahead of us we start to lose track of people and things that are important to us. Sometimes being good to yourself means acknowledging if you've neglected someone and reaching out and taking that step to let them know you care and are thinking of them. It doesn't have to be lengthy. Set a timer and just say the important stuff. Then you can continue your day knowing you did some good and checked something off your list without too much stress. (btw am I old because I suggested that you e-mail someone?)
8. DO A QUICK TIDY
Sometimes when you feel like you're hitting a wall it's because your environment is adding more stress than relieving it. If that's the case, use those ten minutes to get up and tidy up what needs to be tidied. Wash dishes. Throw out garbage. Put books and papers away that don't need to be there. It will hopefully leave you feeling a little more put together and at ease.
9. GUIDED MEDITATION
I know this won't be for everyone but it might be worth a shot (or maybe two or three). Pop in some eat buds and find a mediation that speaks to you. Most free guided meditations on phone apps are going to be 7-10 minutes long so it's perfect for taking a breather when you need one. I use the Stop, Breathe, Think App and they have some really specific meditations targeted for certain mood states. Yoga with Adriene also has some really nice meditations on her channel as well. If nothing else maybe just sit with some music for a few minutes and breathe. Keep it simple you know?
10. TREAT YOURSELF
Sometimes you just need to say, "You know what, today is sucking, but that's okay. It doesn't need to be perfect. What can I do to make it better?" And sometimes that's picking up a pizza on the way home. Maybe it's eating ice cream out of the tub, or buying yourself a bag of candy on your lunch break. Maybe it's even as simple as thinking kind words to yourself - "You are okay, and you will get through today" "You are strong" "You are doing a good job" "You deserve to relax"
Kindness is so important.