10 simple self-care ideas for a hard day

Self-care doesn't have to be big

On a hard day, self-care is often about the basics: getting through the next hour a little more gently. Pick one idea below, not all ten.

Ten ideas to try

1. Drink a glass of water and eat something, even something small.

2. Open a window or step outside for five minutes of fresh air.

3. Have a shower or wash your face and change into clean clothes.

4. Text one person — even just "rough day, thinking of you".

5. Put on a song that matches your mood, then one that lifts it slightly.

6. Write down three things on your mind to get them out of your head.

7. Do one tiny task, like making the bed or clearing one surface.

8. Try slow breathing: in for four, out for six, for two minutes.

9. Step away from news and social media for an hour.

10. Go to bed a little earlier and let today be done.

When self-care isn't enough

If hard days are becoming most days, talk to your GP or call NHS 111 (option 2 for mental health in many areas). If you feel unsafe, call Samaritans free on 116 123 or 999 in an emergency.