Self-Compassion on Hard Days: Why Doing Things 'Halfway' Still Counts
At Growth Era Counseling & Wellness, we believe healing happens in the small, quiet moments—the ones no one else sees. When you're struggling with your mental health, everyday life doesn’t always follow a neat, productive script. Some days feel heavy. Some days feel stuck. And for many, the weight of mental health challenges can turn even the smallest task into something that feels impossible.
And yet—we're often told we all have the same 24 hours.
But here's the truth: we don’t.
Some of us wake up in survival mode. Some of us are managing depression, anxiety, burnout, chronic illness, trauma, caregiving, or grief. The idea that we all start the day from the same place just isn't true. And expecting yourself to perform as if you’re at 100% when you're really functioning at 20% isn’t compassion—it’s pressure.
When You’re Struggling, “Halfway” Is More Than Enough
On hard days, self-care doesn’t need to be perfect.
It doesn’t have to look like bubble baths, journaling, green smoothies, or long workouts.
Sometimes, self-care looks like brushing your teeth while lying in bed. Or eating a granola bar because it’s all you can manage.
And that’s okay—more than okay. It’s enough.
Small actions may feel insignificant, but they’re powerful steps in supporting your nervous system and reminding yourself that you’re still showing up. You're still trying. That counts.
How to Make Self-Care More Manageable on Mentally Hard Days
We’ve compiled some simple, accessible self-care ideas for days when everything feels like too much.
Small Changes to Your Environment
Open the blinds for a few minutes of sunlight.
Crack a window or turn on a fan to refresh the air.
Change rooms to gently shift your environment.
Clothing and Appearance
Swap one item of clothing—even just your socks.
Put on soft, clean clothes to help create a sense of reset.
Hydration and Nourishment
Sip water, even if it’s just a few sips.
Keep snacks nearby—crackers, fruit, or a granola bar are all good enough.
Comfort and Grounding
Wrap yourself in a cozy blanket.
Use a heating pad or weighted blanket for a calming, physical presence.
Gentle Movement
Stretch your arms or legs from a seated position.
Walk to a different room to shift perspective.
Small, Mindful Actions
Take three slow, deep breaths.
Listen to one song that brings even a hint of comfort.
Speak kindly to yourself, even if it feels unfamiliar.
“Anything Worth Doing Is Worth Doing Poorly”
That quote might seem counterintuitive—especially if you’re someone who holds yourself to high standards. But when you're navigating mental health struggles, perfection is not the goal—compassion is.
Scrubbing your face is better than not showering.
Changing your shirt is better than staying in yesterday’s clothes.
Eating toast is better than eating nothing.
Sitting outside for five minutes is better than staying inside all week.
Small steps are real progress.
Give Yourself Permission to Be Human
One of the hardest things to learn during a mental health struggle is this:
You don’t need to operate at 100% to be worthy of care, grace, or love.
You can move slowly. You can take breaks. You can show up imperfectly.
The healing process isn’t linear, and it’s rarely loud. It’s soft, slow, and deeply personal. It happens in quiet victories—choosing to try again, even when yesterday was hard.
Self-Care Isn't a Checklist—It’s a Practice in Self-Compassion
When you shift from pressure to permission, everything changes.
You start honoring your capacity instead of fighting it.
You begin seeing self-care not as a performance, but as a practice.
So on the days when even brushing your teeth feels like a mountain—do it anyway. Even if it’s in bed. Even if it’s “not enough.” Because it is.
You are.
Looking for support on your mental health journey?
We’re here to walk with you—gently, compassionately, at your pace.