One of the hardest parts about living with a mental illness can be those days where everything seems to be too much - you’re having a hard time getting out of bed, your body feels heavy, and it feels like you need ten times the amount of energy you usually do to the things you’re used to.
Even if it doesn’t feel like it in those moments, you’re doing the best you can. Here are some ways that you can still do tiny acts of self-care and help yourself push onwards.
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Can’t shower or take a bath? Dry shampoo can make your hair look and feel cleaner, and baby wipes and makeup wipes work great to get the top layer of grime off your skin.
Can’t brush your teeth? Mouthwash works in a pinch.
Can’t wash your sheets or make your bed? That’s okay. Push your blankets out of the way and shake the crumbs off your sheets. It will at least be more comfortable.
Can’t even change out of dirty pajamas? Hit them with some febreeze and a lint roller. If you can, brush your hair. If you can’t, bobby pins and hair ties are fantastic.
Can’t make anything to eat? If you can, there’s no shame in ordering food. In fact, it's probably better if you eat something rather than go hungry. If you can’t, try and find something that comes pre-made and makes minimal effort to take. If food sounds unappealing, drink some cold water.
Can’t respond to messages or reach out for help? That’s okay. Maybe set your alarm for a few hours from now and respond to some of the unread messages you have once you’ve given yourself time to prepare. If they’re important messages that need professional responses, you can find fill-in templates on Google. As far as personal messages go, don’t feel bad for sending a mass “I’m sorry, I’m in a personal emergency right now. I’ll get back to you as soon as I can” because oftentimes our loved ones will understand.
Can’t even sleep because it’s so bad? Just try to find something quiet and soothing to use as background noise and take your mind off it, or at least give you a peaceful environment to be around. Maybe watch some ASMR videos or watch Bob Ross paint a few things. Even if you can’t sleep, lying down - maybe while closing your eyes – will rest you more than staying alert.
Can’t go for a walk/drive? Try opening the blinds or curtains. You’re at least exposing yourself to the outside world. Baby steps.
Can’t go into work/school? Let people know. Let your coworkers know or your classmates know it’s an emergency and you can’t make it. Give yourself up to two days, but then you have to go back. If you’re missing classes or meetings, ask to have notes emailed to you so you know what you missed.
Can’t clean your house? Just try to knock out dishes and maybe take out the trash. Sometimes doing little things when you have energy – picking up a shirt or two off the floor, wiping off the counter – can make small impacts rather than focusing on fixing everything at once.
Remember: If you’ve been there before, remind yourself that if you survived then, you’ll survive now! That’s what this is about – survival. You don’t have to be living your best life right now, but that doesn’t mean your best life won’t come. Right now, it’s more than enough that you’re here.