How to create a self care plan for demanding days

We all have demanding days. Sometimes, it’s a string of small things that just don’t go our way or we have something weighing on our minds. Either way, those challenges can quickly become the focus of our day and take every last bit of mental and physical energy that we have.

It’s at times like this when real self care becomes even more essential. But, let’s be honest some days it’s the last thing that we get around to doing, even though it’s the best thing for us!  The easiest way that i’ve found to tackle days like this is to have a plan - a simple sequence that helps me feel so much better.

I’m sharing it with you in the hope that it helps when you have one of those days yourself.  It doesn’t have to take long and you don’t have to work through the whole sequence, just pick the parts that feel right for you... 

Give yourself a minute to process what is really bothering you. Sometimes it’s not what you think it is. Identifying and acknowledging the root cause of your emotions can help you recover from them so much quicker. So, grab a drink and take a moment to yourself while you think.   

Be Kind
Now that you know what’s really bothering you, imagine what would you say to a friend in your situation? Your words would undoubtedly be kinder than the chatter going on inside your mind! You’d probably put the kettle on and offer gentle words of support and encouragement.  But, how often do we do the same for ourselves? Not, often enough. Be kind to yourself and change some of those thoughts running through your mind.

If your emotions have been stewing for a while then you’ll need to release them.  If they’re not dealt with then often we find ourselves picking a fight over something small and taking it all out on someone we love.  Before you get to that point find a way to let your emotions go. There are a few ways to do this, you can write them down, meditate, talk to a friend or exercise - even a 10 minute walk can work wonders. 

Find Positivity
This is a great way to reframe those thoughts rushing around inside your mind and it always helps me gain a little perspective. What can you be grateful for today? Even if it’s been awful.  Are there friends and loved ones by your side, an online community that understands you, warmth and comfort in your home and nourishing food in the cupboard? I must have used this to reframe hundreds of things over the years and while it sounds so very simply it does make a difference, i promise.   

Change your Words
I’ve always believed in the power of words. And, after a challenging day they can very easily shift into the negative spectrum. But, words hold a lot of power in how we feel about things.  Swap the negative words and phrases for something less limiting and you’ll be amazed how quickly your mind responds.     

When the stress from a demanding day takes over then we’re so much more likely to make bad food choices - just at the time when we need to do the opposite. A nourishing meal or snack can help to balance out your hormones and mood. So, resist the temptation to reach for high sugar snacks or highly caffeinated drinks. Choose something nourishing that you’ll enjoy and you won’t be regretting later when the sugar or caffeine high wears off. 

If you have a tendency to try and push through challenges then believe me I understand! I used to take the same approach and see the need to rest as a sign of weakness, but it’s really not. Rest restores our energy and helps us to see more clearly the actions that we need to take.  So, find a few minutes - ideally 10-20 - and take a restorative nap or even get an early night and see how much better everything feels in the morning.


Co – Founder of holistic skincare brand, Pure Thoughts and advocate for women finding pause in their day to breathe deeply, give thanks and reconnect to what matters. Loves early mornings, dogs and books that you can’t put down.

Please note, comments must be approved before they are published