How can I practice self-care when feeling emotionally drained?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Emotional exhaustion makes self-care seem impossible. But it's precisely when you need self-care the most that you are running on empty. Your mental reserves are depleted. Full-fledged routines feel like insurmountable mountains. Instead, focus on micro-practices that require minimal effort. These small practices provide immediate relief without requiring further attempt. They give you little islands of calm amid your own storm.
Sensory Grounding
- 5-4-3-2-1 technique: Name things you see, touch, hear, smell, taste
- Temperature shifts: Hold cold compress to wrists for 30 seconds
- Weighted blanket: 5-minute sessions for deep pressure input
Micro-Movement
- Seated stretches: Gentle neck rolls and ankle rotations
- Wall leans: 2-minute standing posture resets
- Breath-focused movement: Inhale arms up, exhale down slowly
Emotional First Aid
- Positive memory recall: Revisit one happy moment in detail
- Self-compassion phrases: 'This is hard right now' repeated softly
- Gratitude micro-journal: Single-sentence acknowledgments
These techniques are effective because they operate on decision fatigue. They require almost no planning. During my revitalization from burnout, five-minute breathing breaks became my lifelines. I set phone reminders for hydration checks. These small actions averted a total shutdown. They gradually rebuilt my capabilities.
Adjustments allow for self-care at any level of energy. For individuals with chronic conditions, audio meditations practiced while lying down can be beneficial. During migraines, focus on hydration with sips. Use voice messages instead of meeting during social burnout. Respect your current ability without judgment.
By practicing micro-practices consistently, they have a compound, positive effect. Practice one five-minute micro-practice today. Note how your nervous system responds. Journal about small successes. These small acts of self-care gradually rebuild your resilience. Your future self will thank you for these moments of compassion.
Read the full article: 7 Essential Self Care Steps for Mental Health
