Self-Care Ideas to Refuel & Reconnect
- sarahbeth44
- May 1
- 4 min read
Updated: May 6
Concrete practices for when you're feeling depleted or disconnected
There’s a particular kind of exhaustion that doesn’t get fixed by a nap or a good night’s sleep. It’s the kind that builds slowly—when your body keeps going but your spirit feels like it’s running on fumes. When your brain won't quiet down, and your needs keep getting pushed to the bottom of the list. I created this list of concrete self-care ideas for those moments—not the tidy, Instagrammable ones, but the messy, real-life ones when you’re just trying to find your way back to yourself.
Each of these practices is simple, low-pressure, and designed to help you reconnect with your body, your breath, or your sense of internal safety. You don’t have to do all 50. In fact, picking one or two and trying them gently is more than enough. The goal isn’t to become a perfectly regulated human. The goal is to give yourself small moments of kindness, especially when it’s hardest to do.
Whether you're dealing with anxiety, burnout, grief, or just feeling off, I hope you find something here that meets you right where you are.
50 Self-Care Ideas to Refuel & Reconnect
Ask Yourself: “What do I need right now?” Quietly check in with your body and mind for a minute or two. No pressure to fix—just notice.
Hold a Warm Mug with Both Hands Let the heat soak into your palms. Breathe slowly.
Stand Outside for 2 Minutes Feel the air. Look at the sky. Let your senses adjust.
Play a Song That Matches Your Mood Let yourself feel it without changing or judging it.
Name 5 Things You See Say them out loud or in your head. Bring your attention to this moment.
Run Your Hands Under Warm Water Focus on the temperature, texture, and how your hands feel.
Make a “Calm Corner” in Your Home A blanket, a candle, and a soft chair is all it takes.
Keep a Small Object in Your Pocket Something to hold or squeeze when you feel scattered.
Write a Kind Sentence to Yourself on a Sticky Note Put it somewhere you'll see later.
Use a Weighted Blanket or Pillow Let your body feel the comfort of pressure and weight.
Wrap Yourself in a Towel Fresh from the Dryer Close your eyes and let the warmth sink in.
Write a “Get Through Today” Plan Include one task, one break, and one support.
Let Water Touch Your Skin Shower, wash your face, or just wet your wrists.
Text Someone: “Thinking of you today.” Connection without a full conversation.
Name the Emotion You’re Feeling You don’t have to explain it—just name it.
Carry a Scent That Calms You Essential oil roller, scented hand lotion, or even a dryer sheet.
Draw Circles or Lines for 5 Minutes Let your hand move without a goal.
Make a Cup of Tea and Drink It Slowly Stay with each sip.
List 3 Things That Went Okay Today They don’t have to be big.
Use a Heating Pad or Cold Pack on Your Neck Support your nervous system with temperature.
Hold a Book Without Reading It Let yourself be soothed by the weight and feel.
Walk Barefoot on a Safe Surface Grass, wood, carpet—notice the sensations.
Stretch Your Arms Above Your Head Take a breath in, and let it out slowly.
Look at an Image That Feels Peaceful to You A landscape, a pet, a painting. Let your eyes rest there.
Write 3 Sentences About What You’re Carrying Today No need to be poetic. Just be real.
Give Yourself Permission to Rest Say out loud: “It’s okay to pause.”
Turn Off One Notification Create one small pocket of peace.
Make a “Music for Hard Days” Playlist Add songs that help you feel less alone.
Touch Something Textured for 30 Seconds A smooth stone, a fuzzy sock, or a woven basket.
Keep a Comfort Kit in a Drawer or Bag Include tissues, lip balm, a note from yourself, a snack.
Gently Massage Your Temples or Jaw Notice where you're holding tension.
Set a Timer for a 10-Minute Break Lie down, stare at the ceiling, or just be still.
Write with Your Non-Dominant Hand Ask, “What do you want me to know?” and see what comes.
Rip Paper or Crush a Can Safely A physical outlet when you feel pent up.
Watch Water Move A stream, a faucet, a bath. Let it calm your mind.
Repeat a Grounding Phrase Examples: “I’m here now.” “This moment is safe enough.”
Organize One Small Area A drawer, a corner, or just your bag. Control what you can.
Reheat a Meal You Didn’t Have to Cook Nourish yourself without effort.
Use a Color You Love on Paper Even if you just scribble—let it be visual comfort.
Sit with a Pet or Stuffed Animal Let your body lean into softness.
Mark a “No Obligation” Hour in Your Calendar Nothing productive. Just rest or ease.
Lie on the Floor for a Few Minutes Let gravity hold you.
Take a “Presence Pause” Before a New Task Breathe, then begin.
Keep a Jar of Encouraging Notes Write or print them out. Pull one when needed.
Let Yourself Cry if You Need To Tears are release, not weakness.
Name One Thing That’s Helping You Cope A habit, a person, a practice.
Sit in a Sunbeam if You Can Even for 30 seconds. Let warmth find your skin.
Keep a Visual Reminder of Something That Matters to You A photo, symbol, quote, or stone on your desk or mirror.
Name One Way You’ve Shown Up for Yourself Lately You didn’t give up. That counts.
Tell Yourself: “I’m doing the best I can with what I have.” And believe it.
Think of this list as a nudge, not a task list.
You don’t need to do all of it—or even most of it. Just pick something that feels doable and see if it helps. That’s enough.
Sarahbeth Spasojevich, LPC, MEd, MA, MBA, NCC
Licensed Professional Counselor
Connected Resilience, LLC
For scheduling: (804) 220-0388 (text/phone)
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