Because when energy is low, care should be easy!

When you’re completely worn out – mentally, emotionally or physically – most self-care advice can feel like another thing you can’t do. This list isn’t about making progress or checking boxes. It’s about relief in the smallest ways, especially when getting out of bed or answering a text already feels like a lot.

Each idea here is simple, quiet and low effort. They’re not flashy, but you don’t need extra time or motivation. Just a moment can really help, even if it seems small.

“Being mindful, even in a small moment, allows us to live more of our moments in the present as opposed to worrying about the future or past,” said Emily Hornsby, NCHPAD Mindfulness Curriculum Coordinator. “Science shows that being in the present moment is where we are the happiest, and mindfulness is a portal to the present moment.”

1. Lie on the floor and listen to music

Sometimes just getting horizontal helps. As you are able, lie flat on your back while listening to a song you love: no screens, no expectation – just give your body a chance to relax and reset.

2. Hug a pillow

Soft pressure from hugging something like a pillow, couch cushion or rolled blanket can be calming. It helps your body settle when you feel tense or overstimulated.

3. Drink something cold

A cold drink can perk you up when you’re sluggish or stuck. Water with ice, a fizzy drink, even juice from the back of the fridge – do whatever feels good! This is about the moment, not the menu.

4. Text someone a heart emoji

You don’t have to explain or start a full conversation. Just sending a heart is a low-energy way to say, “I’m here,” and maybe feel a little less alone.

5. Watch your favorite comfort video

Rewatch something you already know by heart. Whether it’s a blooper reel, a silly animal clip or an old sitcom scene, comfort videos give your brain a break without adding more noise.

6. Turn your phone on Do Not Disturb for 10 minutes

Even just ten minutes without buzzing, pinging or endless scrolling can help you breathe easier. It’s not about disconnecting forever – just carving out a pocket of peace.

7. Hug yourself

Wrap your arms around your chest and squeeze gently. It may feel awkward at first, but it can send a message to your body that you’re safe and cared for.

8. Light a candle or smell something familiar

Scents can instantly shift your mood. Light a candle, open a jar of something that smells like home, or take a second to enjoy your soap or lotion. Let the smell pull you back to the present.

9. Change your socks or shirt

You don’t need a full shower or outfit change. Just swapping out one item can help you feel a little fresher and more settled in your skin.

10. Scroll through your camera roll and find one good memory

You don’t have to post or share it. Just spend a second with a photo that reminds you there have been good moments – and there will be more.

11. Chew gum, eat something crunchy or suck on a mint

That little bit of sensory input can help calm racing thoughts or give you something steady to focus on when your brain feels scrambled.

12. Talk out loud to yourself

Say what you’re doing. Say what you need. Say, “This is hard, and I’m getting through it.” Hearing your own voice can make you feel more grounded, especially if your head’s noisy.

13. Set a 2-minute timer and close your eyes

When you close your eyes, simply focus on your breathing. If focus on your breath is difficult for you, focus on sounds or another body part – or even the rise and fall of your chest.

When thoughts come – and they will – just acknowledge them without judging them and then let them go like a cloud in the sky or a wave in the ocean. Then return to your breath and open your eyes.

14. Look up at the ceiling or sky

Shifting your gaze up, especially outside, can help lift you out of a spiral. It sounds small, but a tiny change in perspective can reset your headspace.

15. Give yourself permission to do nothing

You don’t need to earn rest. If all you can do is lie down, stare at the ceiling or zone out, that’s enough. You’re allowed to stop and just be.

Key Takeaways

• Real self-care doesn’t have to be impressive or structured.
• The smallest actions can still bring comfort or relief.
• You don’t need a big reason to take a break.
• It’s okay to do what helps you get through the moment.
• Rest is a need, not a reward.
• You are doing enough even when it doesn’t feel like it!