Some days, getting out of bed and actively working on your mental health feels impossible. But self-care doesn’t always require big moves—sometimes, the smallest actions can make a difference. When life feels overwhelming, here are seven therapy tools you can use from the comfort of your bed to take care of your emotional well-being.
1. Listening to Music
Music can be an incredible source of comfort. Whether you need something soothing to calm your nerves, something sad to cry along with, or an upbeat playlist to lift your spirits, music helps shift your mood and soothe your mind.
How it helps: Lying back and listening to music allows you to escape for a while and reconnect with yourself. Whether it’s calming or energizing, music taps into your emotions in a way that words sometimes can’t.
2. Stretching (Even in Bed)
Moving your body, even just a little, can help release tension. If getting out of bed feels too hard, stretching while still lying down can still provide relief. If you have the energy, taking a short walk while listening to music can further help reset your mind.
How it helps: Stretching gently wakes up your body and gets the blood flowing, while a walk outside (if possible) can help you clear your mind. Walking with music adds another layer of emotional comfort, allowing you to process your feelings as you move.
3. Taking a Bath
A warm bath can be a simple but powerful way to relax both your body and mind. It’s a sensory experience that helps you unwind and find calm when you’re feeling anxious or overwhelmed.
How it helps: The warmth of the water relaxes your muscles, and if you add soothing scents like lavender, it can be even more calming. Whether you enjoy the silence or play some gentle music, a bath gives you a space to breathe.
4. Singing
Singing has a way of lifting your mood, even if it’s soft or just humming to yourself. It allows you to release tension through your voice, and it doesn’t matter if you’re off-key—this is all about how it feels, not how it sounds.
How it helps: Singing regulates your breathing, reduces stress, and releases feel-good chemicals in your brain. Whether in bed, in the bath, or while walking, singing can be a quiet way to lift your spirits.
5. Guided Meditations
Honestly, this isn’t my go-to but it helps many. When your mind won’t stop racing, guided meditations can help bring calm and focus. Even just a few minutes of meditation can slow down your thoughts and give you space to breathe.
How it helps: Guided meditations provide structure and direction for calming your mind. You don’t need to sit up or change positions—just lie comfortably and let the meditation do the work of quieting your mind.
6. Journaling (In Your Phone’s Notes App)
Journaling is a powerful way to process your emotions, and it doesn’t have to be a big production. Writing down your thoughts in your phone’s notes app can be just as effective as using a journal, and it’s often more convenient when you’re already feeling low.
How it helps: Writing out even just a few thoughts can help you release what’s weighing on your mind. You don’t need to write a lot—just jotting down one or two lines about how you’re feeling, or using a simple prompt, can bring clarity and relief.
7. Emotion Cards
Emotion cards provide helpful prompts to reflect on your feelings and thoughts. They offer a simple way to check in with yourself without needing a full therapy session. You can just sit with the prompt or, if you’re up for it, write down some reflections.
How it helps: Pull a card and take a moment to think about the prompt. Whether you write your thoughts down or just reflect quietly, it’s a gentle way to explore what you’re feeling. It doesn’t have to be deep—just an easy way to connect with yourself.
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Final Thoughts
When things feel too overwhelming, it’s okay to start small. Self-care doesn’t always mean pushing yourself beyond what you can manage—sometimes, it’s about doing what you can, even if it’s something as simple as listening to a song, taking a few deep breaths, or stretching in bed. These small actions add up and can bring a sense of calm, even on the hardest days.
