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6 Tips for Practicing Self-Care When Life Sucks

selfcare for when life sucks, Rosie Molinary

Today, I’m happy to share a guest post penned by one of my favorite writers Rosie Molinary. If you remember, Rosie shared an excerpt here on Weightless from the second edition of her powerful book Beautiful You: A Daily Guide to Radical Self-Acceptance (which I highly recommend). Below, Rosie talks about practicing self-care during difficult, unexpected or urgent times. Which is often daily life, isn’t it? I love this post, and I hope you will, too.

Your infant isn’t sleeping so you aren’t sleeping.

One of your parents has just suffered a significant health crisis.

Your relationship is on the rocks.

Your job situation is touch-and-go.

An unexpected emergency means the bills are getting increasingly hard to pay.

Sometimes, life just bites. When that happens, we often switch into overdrive, doing as much as we can to try to keep everything from crashing down around us. We give and give and give, perhaps until we are just on the cusp of giving out because we think all of the motions will make a difference, that they will keep the walls from crashing down.

If we stop our motion, there is a greater chance that the walls will come down, we think. So we forego other things we would be doing to give these things the attention they need, and, not surprisingly, some of the things we come to forego are related to our self-care. The things we do to keep ourselves running well feel expendable at urgent times.

But, then, days, weeks, or months later, we realize we never got back to our self-care and not only are we navigating a recovery from the situation itself, we don’t feel all that well—emotionally, physically, mentally, and/or spiritually—either and now have a recovery to navigate there, too. The hurdle has become even bigger to surmount. Rather than making room in life, the personal neglect has grown to compromise other things. We simultaneously think, “I should have taken better care of myself” while wondering “how in the world could I have done that?“

Because one of the things I try to do when things hit the fan is not to throw every single self-care practice to the wind, too, I have been working hard on working more self-care into life when my stress is higher. Here is what helps me:

Know what you need. If we aren’t taking care of ourselves BEFORE crisis hits, it is going to be especially hard to take care of ourselves once a crisis hits. So even if life is totally fine right now (or especially if it is fine right now), there is something you can be doing to prepare for self-care in crisis and that is knowing what you need.

Do you have a wellness prescription (a wellness prescription helps you identify what you need to run well in all capacities)? If not, write one and begin putting it into place. Knowing what you need and beginning to incorporate more of it into your life will help you have the stamina to weather the crisis when life rains down on you.

Redirect some of your attention to your own care. A lot of times we think that self-care is a bonus if we have the time. When we’re laid out or exhausted, we realize that’s not the case. Your time to care for yourself may be more limited when life is hard but you still really need to do it.

When you make that list of things to do each day during this time, make sure that you add two to three things to the list from that wellness prescription. Even if you have to give yourself a little less self-care than you would normally like, less is better than nothing, so follow through on your commitment to your own care and feeding by completing the couple things on your list.

Ask this critical question: What do I need right now more than anything else? This is one of my all time favorite self-care questions. I ask it a lot of myself and of others. It’s the kind of question that originally sounds very daunting but usually elicits an incredibly clear answer because we know ourselves well and we really do know what we need.

And what we need right now more than anything else just may not be on our wellness prescription. So whatever answer comes to you when you ask this question, make a point to get it answered that day (even if the answer is massage and you have to make the appointment for two days out, going through the motions of meeting that need when the answer comes to you powerfully shows you that you can take care of you).

In fact, don’t just ask yourself this question once. Ask yourself this question regularly—I actually suggest asking yourself this question everyday that you are in crisis mode. It roots you back into yourself and gives your clarity and power.           

Think small. There aren’t a lot of big windows of time in our days, and there are even less of them when life gets hard. That said, there are some small windows that we probably don’t use in the best ways. Try to dedicate some of those small windows of time for greater self-care.

One minute of a natural 5-minute break at work can be dedicated to stretching. Ice or heat a tender spot on your body while watching television. A few minutes of your commute can be used for meditation, prayer, or to call someone you have wanted to connect to on the phone.

How can you use small pockets of time to garner a greater sense of fulfillment?

Go small. When life is tough, the last thing we need to be doing is running all over the place meeting all sorts of commitments that don’t really matter that much to us when this immediate urgent thing is in front of us. Go small with your commitments—even if you have to go back and decline an invitation—and give yourself some breathing room.

Call in reinforcements. See your doctor, therapist, or somebody who is firmly rooted in your corner. If you are struggling with the physical manifestations of stress or anxiety, a doctor or therapist can help. A conversation with a friend might even help. And so can things like meditation and yoga.

Don’t be afraid to put your own SOS to help keep yourself running in the midst of what is going on. You might find support groups, a friend willing to bring by a meal or take your child for a couple hours, or other unforeseen assistance. Don’t be afraid to put it out there that you are struggling; that candor often yields more resources or support than you could ever imagine.


As a radical self-acceptance champion, Rosie Molinary, MFA, uses profound questions and wholehearted connection to empower people to treat themselves well so they can connect with their talents and passions to authentically and intentionally live their purpose and help heal the world.

Beautiful You-choice

The author of Beautiful You: A Daily Guide to Radical Self Acceptance (Seal Press) and Hijas Americanas: Beauty, Body Image, and Growing Up Latina (Seal Press), Rosie teaches at the University of North Carolina at Charlotte, serves as a national Dove Self-Esteem Project educator, offers workshops and retreats, and speaks on self-acceptance, body image, self-care, media literacy, the Latina experience, and intentional living around the country.  Rosie also serves as a creative catalyst to companies and brands that wish to provide a synergistic, empowered and soulful experience to their clients and employees as they serve the world through workshop and retreat facilitation and consultation.

A committed activist, Rosie helped found HAMMERS, a non-profit initiative to provide emergency home repair for low income families in her community, and Circle de Luz, a non-profit that radically empowers young Latinas by supporting their transformation through extensive mentoring, holistic programming and scholarship funds for further education.

6 Tips for Practicing Self-Care When Life Sucks

Margarita Tartakovsky, MS

Margarita is an associate editor at She writes about everything from taking compassionate care of yourself at any weight, shape, and size, to coping healthfully with difficult emotions. Her goal is to give readers practical, empowering tips to better their lives, and to remind you that whatever you're struggling with, you're never, ever alone.

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APA Reference
Tartakovsky, M. (2016). 6 Tips for Practicing Self-Care When Life Sucks. Psych Central. Retrieved on June 5, 2020, from


Last updated: 10 Nov 2016
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