Practicing self-care on a bad day can be extremely difficult. During such times, nothing feels right and the anxiety hits you like a train. As you try to fight against it, you might start panicking. All you want to do is go back to your bed.

That’s precisely the time when you need to take a deep breath and reboot. The key is in taking care of yourself – a practice that can help you get through any day, however bad it may be.

The following list of self-care ideas should help you survive your gloomy days. Feel free to bookmark the page!

#1 – Call a family member – There’s nothing like family – they are there for the bad times. Call a parent or a sibling to vent, rant, and put it all out there. They will understand.

#2 – Have a nap – Bad days are rubbish, but they can be a lot worse if you didn’t get enough sleep. Take a good nap to get yourself together.

#3 – Exercise for half an hour – Yoga, pilates, push-ups. Whatever your favorite exercise is, carve out some time for it. Let your own body be the focus of your attention.

#4 – Watch an ASMR video – When you’re stressed out or having trouble sleeping, watching ASMR videos can work wonders. It will help you unwind and come to your senses.

#5 – Wear comfortable clothes – Get out of those tight jeans and put on something comfortable. Go braless if that’s what is most comfortable for you! Comfy clothes make us feel good.

#6 – Write a list of things you’re grateful for – If you don’t see the appeal of this, it’s because you’ve never tried it. You’ll feel better once you see a list of things that some people can only dream of having.

#7 – Watch guilty pleasures – Dance Moms, Disney movies, cute videos of cats. It doesn’t matter what it is as long as it puts you in a good mood.

#8 – Cuddle your pet – Cuddling a beloved cat or dog is well-known to relieve anxiety and depression. As an added bonus, it will make your pet feel loved and secure.

#9 – Take a bath or have a warm shower – After a warm shower or a bath, your batteries will be charged and you’ll feel fresh. Use a rejuvenating shower gel and your nicest bath bombs.

#10 – Light a scented candle – Scented candles can be of great help in stressful situations. Get comfortable, light a candle of your favorite scent, and just relax.

#11 – Tidy your room – Taking care of the mess in the house can feel very therapeutic. Don’t forget – disorder begets disorder!

#12 – Stargaze or watch the clouds – The most relaxing things are the ones provided by nature. Watching the clouds sailing above your head or a night sky full of stars is almost like a meditation.

#13 – Hydrate – Making sure you’re drinking enough water is crucial. Proper hydration clears your head and makes you feel energized.

#14 – Drink a cup of tea – The simple act of taking some time to prepare a cup of tea will calm you down. What’s more, this drink is well-known for its capability to reduce anxiety.

#15 – Have a pamper morning – Try out a face mask, paint your nails, moisturize. Taking care of yourself is the basis of proper self-care. Focus on the future, not the past.

#16 – Go for a walk outdoors – Being outdoors can be extremely relieving. Don’t bring your smartphone with you – just breathe and let your mind wander.

#17 – Read a book – As George R. R. Martin once said, a reader lives a thousand lives before death. When you’re having a bad day, immerse yourself in a book and get lost in it.

#18 – Listen to a podcast – Whether it’s a self-help podcast or a Ted Talk, a good podcast will give you something to focus your attention on.

#19 – Let it all out – Crying is not a bad thing – we’re all human. It’s a natural response to a range of emotions and can make you feel better.

#20 – Put fresh sheets on your bed – We all know how good fresh sheets can feel. Clean bedding promotes comfort and wellbeing, which is just what you need on a bad day.

#21 – Listen to music – Listening to relaxing music can relieve stress. Ambient, classical, and smooth jazz are the most soothing genres.

#22 – Have a solo dance party – If ambient music doesn’t take your mind off bad things, dancing surely will. Turn on your favorite upbeat tunes and enjoy yourself.

Everybody is different – do whatever it is that works for you and makes you calmer. Moreover, don’t forget that you don’t need to have a bad day to do any of these things.

Create a self-care routine and pick a favourite activity for each day of the week. Self-care is a practice that can change your life for the better if you invest some time in it.

I’m Rebecca, a translator and avid traveler, a book worm and horror flick enthusiast. My job has given me the amazing opportunity to travel to dozens of countries around the world, and writing on Rough Draft gives me a chance to try to showcase some of them.