Scaling Back When Stress is High

We have all been there: Stress levels are through the roof, and just the thought of getting out of bed feels overwhelming. On days like this, self-care can feel impossible—but it’s more important than ever. I’ve found that the trick is to keep it simple, stick to the essentials, and build routines that work even when your energy is at its lowest.

Here’s how to scale back and still care for yourself, no matter how tough things get:

1. Stick to the Basics

When energy is limited, focus on the non-negotiables: food, water, rest, and hygiene.

• Eat and hydrate: A glass of water and a snack—even something quick like a protein bar or a piece of fruit—can help you feel a bit more grounded.
• Rest wisely: If you need to stay in bed, give yourself permission, but try to make it restorative. Wrap up in a cozy blanket, listen to calming music, or enjoy a comfort show.
• Hygiene simplified: Hygiene can be the hardest thing to keep up with during a rough patch. A quick face wash or brushing your teeth can feel like a win without requiring too much energy. Dry shampoo or cleansing wipes are great for especially low-energy days.

2. Build Simple Routines When You’re Feeling Good

Routines can be overwhelming to build and maintain even when you’re feeling your best. Having a foundation of small, manageable habits makes it easier to keep going on harder days.

• Identify a few daily rituals that fill your cup and feel sustainable. For example: drinking tea in the morning, a 5-minute stretch, or setting out tomorrow’s clothes before bed.
• Practice these during good times, so they become automatic when stress hits.

3. Adapt to Your Mood

Self-care doesn’t have to look the same every day. It’s okay to modify your routines based on how you feel. Remember, your worth is not defined by your productivity.

• Energy Check: If you’re too drained to do a full workout, try gentle stretching, a short walk, or just sitting in a sunny spot.
• Social Energy: Feeling isolated? Send a quick text to a friend or scroll through positive, uplifting content. Feeling overwhelmed? Anyone who knows me knows that I am the biggest advocate for Do Not Disturb.
• Mental Space: Swap demanding tasks for something comforting, like journaling your feelings or indulging in a creative outlet.

4. Give Yourself Grace

On tough days, self-care might look like simply surviving—and that’s okay.

• Rest isn’t laziness: Remind yourself that taking a break is essential for recovery, not a sign of failure.
• Recognize and celebrate small wins: Got out of bed? Ate a snack? Opened the window? These are victories worth recognizing.
• Be flexible: It’s okay if you can’t do everything. Just aim to do something that helps you feel a little better.

5. Plan for Future You

When your energy returns, set yourself up for success the next time stress strikes.

• Stock up on low-effort meals, comforting essentials, and tools like water bottles or fidget toys that can help you recharge.
• Build a “bad day kit” with items like a favorite book, stress-relief products, or even a note of encouragement from your past self.

Self-care during high-stress, low-energy times doesn’t have to be perfect—it just has to be enough to help you through. By sticking to the basics, building resilient routines, and adapting to your needs, you can show yourself compassion even on your hardest days.

What’s your go-to low-energy self-care tip? Let’s share and support each other in the comments.