Feeling low is something we all experience at different points in life. Whether triggered by stress, grief, burnout or depression, these low moments can make even the simplest tasks feel overwhelming. That’s why having a self-care plan tailored to your personal needs is so valuable — it offers a go-to guide for nurturing your mental and emotional wellbeing when you need it most.
Why Self-Care Matters During Low Periods
When you’re not feeling your best, it’s easy to neglect your own needs. You might withdraw from others, let healthy habits slip, or criticise yourself more harshly than usual. But self-care isn’t indulgent — it’s a vital part of recovery and resilience. Proactively tending to your mental, emotional and physical health can help ease the intensity of low periods and create space for healing.
What’s a Self-Care Plan?
A self-care plan is a personalised toolkit of activities, strategies and supports that promote your wellbeing. It recognises that each person’s needs are different, and encourages you to identify what works for you when you’re feeling down. Think of it as a gentle structure to fall back on — something you’ve prepared ahead of time so you don’t have to think too hard when your motivation is low.
The Key Elements of a Practical Self-Care Plan
Check In with Your Mind and Body
Start with awareness. Acknowledge how you’re feeling, without judgement. Try journalling for five minutes, or simply asking yourself:
- “What emotion is most present right now?”
- “What’s one small thing I need today?”
This mindful check-in can guide the next steps in your self-care.
Create a Comfort List
Write down a list of things that bring you comfort — whether it’s a hot shower, a walk by the water, watching a favourite movie, or cuddling your pet. Keep this list handy so you can refer to it when you’re unsure where to start.
Build a Support Network
Identify people you trust and can talk to when you’re struggling. Sometimes a conversation with a friend or family member can shift your mindset. For deeper support, consider connecting with psychologists in Sutherland Shire who can guide you through more challenging periods with professional insight and care.
Structure Your Day — Gently
When you’re feeling low, having a bit of structure can be grounding. Try to include:
- Nourishing meals at regular intervals
- Some gentle movement (a stretch, a walk, yoga)
- Rest and downtime
- A small, achievable task (even if it’s just making your bed)
Remember: it’s okay to start small. Progress is still progress, no matter the pace.
Set Boundaries with Compassion
Sometimes, feeling low means saying no. Learn to recognise your limits and give yourself permission to rest, decline invitations, or take time offline. Boundaries protect your energy and allow space to heal.
Include a Crisis Plan
If your low mood worsens or you begin to feel unsafe, have a crisis plan in place. This could include:
- A list of emergency contacts
- Local mental health support services
- Your GP or psychologist’s number
Reaching out for help is not a sign of weakness — it’s an act of strength and self-respect.
Final Thoughts
Creating a self-care plan is not about fixing yourself; it’s about supporting yourself with kindness and clarity during hard times. Life has its ups and downs, but with a personalised plan in place, you’re better equipped to weather the lows with greater resilience and gentleness.
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