Feeling Overwhelmed? What to Do on a Difficult Mental Health Day

We all have days when the weight of the world feels a little heavier. On those difficult mental health days, it’s okay to pause and focus inward. Here are practical steps you can take to care for yourself when everything feels overwhelming.

1. Change Your Environment

Sometimes a shift in your surroundings can help shift your mindset. Step outside, move to a different room, or open a window. Small environmental changes can bring a sense of relief and grounding.

2. Turn Off Social Media

You don’t need to absorb the noise of other people’s opinions or emotions. Social media can amplify stress. It’s okay—even healthy—to step away for the day.

3. Decrease the Size of Your Bubble

Not everyone needs access to you today. It’s okay to not respond to messages or explain yourself. Give yourself permission to focus inward and set boundaries.

4. Care for Your Physical Needs

Check in with your body. Are you hungry? Eat something nourishing. Thirsty? Drink water. Tired? Rest. Movement helps too—whether that’s stretching, a walk, or a dance break. Take your medications as prescribed. Physical care supports mental clarity.

5. Interrupt Catastrophic Thinking

If your thoughts are spiraling, pause and redirect. Choose a safe behavior: call a friend, organize a drawer, go for a walk. Ground yourself in the present.

6. Express Yourself Creatively

If you feel safe to create, do so. Write. Draw. Make music. Channel your emotions into something meaningful and controlled. It’s a powerful way to release inner tension.

7. Avoid Doomscrolling

Don’t go online to confirm your worst fears. That cycle rarely brings peace. Turn off the TV or the Internet without guilt. You are not a bad person for protecting your peace.

8. Keep Going—Gently

You don’t need to solve everything today. Ruminating won’t change the world, but showing up for yourself, little by little, makes a real difference.

Difficult days come and go—but with compassion and care, you can get through them. You are not alone, and it’s okay to put your well-being first.