7 Ideas for Self-Care Activities to Boost Your Mood

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If you’re currently feeling like an overstuffed suitcase zip (holding it together but barely) and looking to chill with some ideas for activities for self care – then you’re in the right place!

Like me, you’re probably drowning in to-do lists, have at least three people needing something from you right now, and the last time you did something just for yourself was… actually, you can’t remember. 😩

Life as a business owner and single mum to four children (12-year-old triplets and an 11-year-old) has taught me that self-care activities aren’t necessarily just about luxury spa days (though if anyone wants to take me to one I’m up for it!). The real self care activities are about finding small, intentional everyday actions that help you feel more like yourself again, even when your daily routine is absolute chaos.

Whether you’re juggling kids, running a business, coping with chronic health conditions or just managing everyday life, it’s easy to put your own well-being at the bottom of the list. Your physical health, emotional health, and mental wellbeing all take a back seat. But here’s what I’ve learned: developing a self-care practice isn’t selfish. It’s essential, and everyone benefits when we feel good. And fortunately I’ve found a few things to help that don’t have to take much time.

In this post, I’ll share seven practical self-care routine ideas that have genuinely helped me manage stress levels and boost my mood whenever I’m feeling emotional and overwhelmed. These aren’t abstract ideas — they’re things I actually do and hopefully they will help you too.

Why Self-Care Matters, Especially When You’re Overwhelmed

For the longest time, I thought self-care activities were a bit self-indulgent and not for me. They were something that people with more time, more money, or fewer children shouting “Mum!” every five minutes might do.

But then something shifted. My ex-partner used to make me feel special in small ways – buying me a takeaway drink when we went out for a drive, bringing snacks for movie nights, lighting candles to make it feel like an occasion.

When that relationship ended, I realised I’d been waiting for someone else to make me feel cared for. And yes, I can buy myself flowers (and talk to myself for hours, thanks Miley). But more importantly, I learned I could show myself the same kindness he once did.

Self-care isn’t just face masks and bubble baths (though those are lovely). It covers your physical health, emotional health, mental wellbeing, and even your social and spiritual self-care needs. It’s the practice of taking care of your overall health in different forms — and it matters, especially when you’re overwhelmed.

When you’re running on empty, everything feels harder. Your patience is shorter. Your stress levels are higher. You’re more likely to snap at your kids or feel resentful about your endless to-do list. The regret afterwards is the worst bit.

But when you take even small intentional actions to look after yourself, everything shifts. You have more energy, more capacity, and you’re just nicer to be around. I’d call that a win for everyone.

So is self-care important? Absolutely. And not just for you — for everyone around you too. To me, that sounds like a very good reason to start being kinder to ourselves.

So here are 7 easy self care ideas and activities to boost your mood.

Selfie portrait of me (Rosie) shot on my iPhone 17 Pro

The 7 Self-Care Activities That Actually Help

These self-care activities are a great way to support your own well-being in everyday life, especially when your daily routine feels full and you don’t have enough time. They focus on different forms of self-care that help your physical health, emotional health, and mental wellbeing, giving you simple, intentional actions you can actually use in the present moment.

1. Healthy Meals for Better Physical Health

One of the most important forms of physical self-care I’ve learned is healthy eating. I am terrible at eating well normally, but I’m aware that reaching for carbs and sugar only makes me feel worse. So one of the top things I do for a bit of self-care is to have a stash of ready-made nutritious meals from Field Doctor waiting for me in my freezer when I can’t face cooking.

When I don’t have enough time to cook something nice and healthy from scratch, knowing dinner is sorted helps me feel calmer and more in control. It’s meeting one of my basic needs without adding to my stress levels.

With fussy eaters in the house, my children often want more basic pasta dishes and things I don’t fancy like chicken nuggets. So I firstly make a smoothie packed with veg and fruit that we all enjoy. That is something I’ve done for the kids’ entire lives – a great way to smuggle in lots of nutrition, especially for the veggie-haters (which includes myself). Then they have their basic pasta meal. And if I’m still hungry after my smoothie, I need something quick just for me.

The problem with most ready meals is they’re either full of ingredients that make you gain weight (something I struggle with a lot), or if you have dietary requirements, there’s barely anything suitable.

I’ve found Field Doctor meals are brilliant for this – they’re nutritious ready meals designed for specific health needs like gluten free, low FODMAP, or gut health. They can be frozen and ready in minutes in the microwave or popped in the oven.

I love that they are so convenient without compromising on nutrition. Or if I’ve invited myself round to a friend’s house while the kids are at their dad’s, I can just bring one along and not be any trouble.

This is one of those activities for self care that doesn’t feel like “self-care” at all – it just feels like survival. But healthy eating doesn’t have to mean cooking from scratch every night. A balanced diet is about actually eating proper meals, not surviving on jam and toast.

Having healthy meals ready means you’re taking care of your body even on the hardest days. This self-care activity supports your physical health, your emotional health, and frees up mental space for the million other requests on your list.

Exciting news! You can get 25% off your first order with Field Doctor by using my affiliate link with the promo code: Rosie_Parsons

2. Decluttering for Better Mental Wellbeing

I work for myself and I absolutely cannot work from a messy house. My brain feels scattered when there’s stuff everywhere. But with four children, the house gets chaotic again really quickly, especially when we have too much stuff.

This is where clearing out becomes one of my most effective self-care activities. It’s a self-care practice I try to keep up with because it genuinely helps my emotional health. It’s so much easier to feel calm when your home isn’t overflowing with things. It makes cleaning easier and you can actually find the jeans you wanted instead of spending 20 minutes getting stressed tossing clothes everywhere.

Self-care tips for decluttering that actually work:

• Set a timer for 30 minutes and just focus on one room or area.
• Keep three bags ready: sell, donate, bin.
• If you haven’t used it in a year, let it go.
• Get everyone in the house involved (even children can sort their own toys).
• If you’re prone to buying more than you need, take a photo of the item in the shop or of yourself wearing it in the changing room. Tell yourself you’ll think about it properly at home and come back another time if you really want it. You rarely will.

I get my older kids involved in reselling my impulse purchases on Vinted. It gives them pocket money and trains them in entrepreneurial thinking.

Other family members have even signed up to get help once the kids have finished in our house. It’s a great little earner for them and an easy way to keep things moving in everyday life for me.

For non-branded items that are unlikely to sell on Vinted or for my more random things, we have a community project here in Exeter called the Thrift Warehouse where everything is sold for a pound to help the community. I take a bag there once a month. I’ll often pick up some good books while I’m there, and it feels nice to know I’m helping others as well.

Look for similar projects in your area — community thrift stores, charity shops that support local causes, or use social media marketplaces where you can pass things on for free.

What I love about drop-off donation points is you don’t have to wait in for people to turn up (who often don’t). You can drop things off at a time that suits you, rather than arranging collections or dealing with no-shows. The best way to keep the flow going is making sure things don’t pile up in the first place.

I keep a bag by the door so that if I spot something I no longer need, I can pop it in there. Once the bag is full, I take it down to the thrift store. The physical activity of sorting through things boosts my mood, and the clearer space helps reduce stress levels. It’s one of those different forms of self care that actually makes daily life easier.

3. Music and Scent for Emotional Self-Care

Sometimes you need self-care activities that work in seconds, not hours. When I’m feeling drained or my emotional needs aren’t being met, I’ve found that sensory triggers like music and scent can shift my mood faster than almost anything else.

I regularly put on my favourite music to boost my energy or change how I’m feeling. It’s one of those free self-care ideas that’s so simple but amazingly effective. Music brings me into the present moment and helps me feel more grounded, especially on days when I’m rushing between tasks and feeling scattered.

I also keep a diffuser running at home with scents I love. I particularly love The White Company electronic diffusers (the ones you fill with water and drops of scent that blow the fragrance into the air). And here’s a great way to save money: buy the bigger refill bottles of the scent oils instead of the little individual ones. You only need a few drops, so it works out much cheaper.

If you buy multiple diffusers, you can use different scents in different rooms and change them depending on the time of year and time of day. I use relaxing scents in my bedroom an hour before bed, so it feels luxurious and inviting. Lighting candles makes me feel cosy and cared for too — just don’t fall asleep with them on.

Recommended diffuser:

The White Company Textured Ceramic Electronic Diffuser

Gorgeous scents:

White Company Tuberose and Cashmere

Jo Malone English Pear & Freesia

NEOM Wellbeing London Perfect Night’s Sleep

This form of self-care is quick, easy, and you can do it while you’re working or at the end of the day when you finally sit down. It’s emotional self-care that doesn’t require planning or much money. Just press play on a playlist, light a candle, and switch on your diffuser. You’ll notice the difference almost immediately. Ahh bliss.

4. Physical Activity And Fresh Air

When I’m feeling low or overwhelmed, one of the simplest self-care activities I turn to is getting outside for some fresh air. It doesn’t have to be a long walk or a whole exercise session. Even 10 minutes outside can shift my energy and help me feel more like myself again.

Fresh air and a bit of physical activity work wonders for your mental wellbeing. There’s something about being outdoors that helps clear my head when everything feels too much. I’ll often combine it with treating myself to a favourite drink (a coffee, a smoothie, whatever feels good that day). It’s a small thing, but it makes the walk feel a bit more special.

This is one of those forms of self-care that supports both your physical health and your emotional health. You’re moving your body, getting out of the house, and doing something kind for yourself all at once.

Here’s something else I try to do when I’m out: being kind to strangers. Especially when the world feels tough, I remind myself that kindness stands out and makes a difference. Smiling at someone, holding a door, having a quick chat. It helps me feel more connected and reminds me I have purpose, even on days when I’m struggling.

Getting outside for fresh air doesn’t cost anything, doesn’t take much time, and it’s one of the best ways to reset when your stress levels are climbing. It’s physical self-care and emotional self-care rolled into one.

5. Social Self-Care With a Close Friend

One of the most underrated forms of self-care is social self-care. I make sure I catch up with a close friend at least once a week, even if it’s just a quick coffee. That connection always encourages me and reminds me I’m not doing life on my own.

Spending time with people who get you is so important for your emotional support and mental wellbeing. It’s easy to let friendships slide when you’re busy, but making it a regular self-care practice to reach out makes a massive difference to how I feel.

If you don’t have a strong support system or you’re feeling isolated, here’s my advice: try something new. Sign up for networking events if you run your own business. I don’t go to networking to sell — I’ve met some of my best friends there. Go somewhere that sounds interesting. Look for others who are on their own and make the first move. Check Eventbrite or Meetup.com for groups in your area.

Feeling nervous about going to an event on your own? Try these tips:

• Arrive early so you’re not walking into a full room.
• Look around for others who are on their own and start a conversation — they’re probably feeling the same.
• Set a small goal like “I’ll talk to three people.”
• Ask questions — people love talking about themselves.
• Assume people will like you and want to chat. It genuinely makes it easier.

My motto is: don’t wait to be talked to. Make the first move. Most people are relieved when someone else breaks the ice, and you’ll be surprised how many people want to connect too.

Find local networking or other social events ini your area by looking at Eventbright or Meetup.com.

Social self-care isn’t selfish. Building strong relationships and having people in your corner is one of the most important ways to support your emotional health and overall wellbeing.

6. Spiritual Self-Care for Emotional Needs

This is one of the most important forms of self-care for me. When people look for activities for self care, they often focus on physical things like exercise or spa treatments, but spiritual self-care has genuinely changed how I cope with life’s challenges and how I feel day to day.

I have a Christian faith and I go to church, which always helps me feel better. Whenever I feel upset or overwhelmed, I remember that I am loved, that I have a deeper purpose, and that everything works out for good in the end. I also pray, which helps me reconnect with peace and perspective.

If you’re seeking God or curious about faith, I suggest signing up for an Alpha course to explore it more deeply. I also put on gospel and worship music regularly, and sometimes I listen to podcast sermons. It helps keep me focused on the bigger picture when everyday life feels chaotic.

Beyond prayer, I practice gratitude out loud and encourage the children to do the same. There’s always something to appreciate, even on tough days. Speaking it out loud makes it feel more real and shifts my emotional state faster than just thinking it.

I also speak kind affirmations to myself because I know my brain believes what I say. One affirmation I love is by Louise Hay: “Everything is working out for my highest good. I am safe.” I try to trust that even when things don’t make sense yet, they have purpose and will eventually work out for the best.

These emotional self-care practices don’t require much time, but they support my mental wellbeing in ways nothing else does. They help me stay in the present moment and remind me of what actually matters.

This self-care activity costs nothing and can be done anywhere. Whether it’s a quick prayer, putting on worship music while you work, or speaking gratitude before bed, it’s one of the best ways to care for your emotional needs.

7. Systems and Routines for Better Mental Wellbeing

Running a business while raising four children means my to-do list never ends. And if I don’t have systems in place, I get completely overwhelmed and frazzled. Having systems makes a huge difference to my mental health and stress levels.

This might sound like productivity advice, but it’s actually one of the most effective self-care activities I practice. When you have routines and systems, you free up mental space, reduce decision fatigue, and feel more in control of your daily routine.

How to create simple systems that actually work:

• Write down all the steps for tasks you do regularly (posting on social media, preparing for client meetings, weekly meal prep, bedtime routines). Once it’s written, you don’t have to think from scratch every time.
• Batch similar tasks together instead of constantly switching between things. For example, do all your admin on one day, all your content creation on another. This stops your brain feeling drained from task-switching.
• Create morning and evening routines that you follow on autopilot. Mine includes making my smoothie, checking emails, and putting the diffuser on. It sets the tone for the day without draining my energy.
• Use checklists for repetitive tasks. I have checklists for everything from packing for trips to my monthly business tasks. It sounds boring, but it really helps! Plus you get the dopamine hit when you check each thing off (ADHDer’s unite!)
• Time block your week so you know when you’re working, when you’re with the kids, and when you’re doing self-care. It stops everything blurring together (like when I look up from the laptop and realise it’s 2am and everyone else has been asleep for hours!).

When I batch tasks, I can stop constantly jumping between work, home life, and marketing. My brain isn’t scrambling to remember what comes next. I just follow the system, and it gives me a real sense of purpose and achievement.

This self-care practice isn’t glamorous, but it’s one of the best ways to make everyday life feel less chaotic. And when life feels calmer, you have more capacity for the self-care routine activities that actually fill your cup.

Small Habits for a Strong Self-Care Routine

The difference between knowing about self-care activities and actually doing them comes down to consistency. And I don’t mean perfect consistency – because we all know that doesn’t exist when you’re juggling a packed schedule!

What works is building self-care into your everyday life on a regular basis, even if it’s just tiny actions. Five minutes of gratitude before bed beats an occasional spa day you never actually get round to booking.

Here’s how to make your self-care routine actually stick:

• Link it to something you already do. Put your diffuser on when you make your morning coffee. Listen to worship music as you load the dishwasher. Practice affirmations while brushing your teeth.
• Keep a self-care checklist. Tick off small wins like “went outside for 10 minutes” or “called a friend.” Seeing progress helps you keep going.
• Start ridiculously small. One kind affirmation. One item in the donation bag. Small habits build momentum.
• Schedule it like any other appointment. If it’s not in your calendar, it won’t happen. Block out time after the kids go to bed or during your lunch break.
• Be flexible. Some days you’ll manage your full self-care routine. Other days you’ll just light a candle and call it a win. Both count.

Remember, self-care is important, but it’s not about adding more pressure to your life. It’s about protecting your mental wellbeing and reducing your stress levels so you can function. Consistency matters more than perfection, and even the smallest actions add up over time.

When Self-Care Isn’t Enough: Recognise When You Need Extra Support

Sometimes, self-care activities alone aren’t enough. And that’s completely okay.

If you’re consistently struggling with your emotional health or mental wellbeing, if your stress levels feel unmanageable no matter what you try, or if you’re feeling persistently low or anxious, it might be time to reach out for professional help.

There’s no shame in recognising that your emotional needs require more support than you can give yourself. In fact, knowing when to ask for help is one of the bravest and most important things you can do.

Signs you might benefit from extra support:

• You’re feeling overwhelmed or anxious most days.
• Self-care activities that used to help aren’t making a difference.
• You’re struggling to get through daily tasks.
• You feel isolated even when you’re around people.
• You’re having trouble sleeping or eating properly.
• Your mood is affecting your relationships or work.

Building a support system matters. This could mean talking to your GP, reaching out to a therapist or counsellor, or leaning on trusted friends and family members who can offer emotional support. I haven’t tried them myself but there are online counselling services like betterhelp.com which mean help is never far away.

Self-care is important and valuable, but it’s not a replacement for professional help when you need it. Taking care of your mental wellbeing sometimes means recognising you need more than what you can do on your own. Don’t be afraid to reach out if you need extra support.

Final Thoughts: You Deserve to Feel Calm, Cared For, and Grounded

If you’ve made it this far, I hope you’re feeling less overwhelmed about self-care. It’s not about being perfect or finding hours of free time you don’t have. It’s about small, intentional choices that help you feel more like yourself.

Your own well-being matters — not just for you, but for everyone around you. When you’re taking care of yourself through physical, emotional, and spiritual self-care, you show up better in every area of your life.

Self-care is important, and it’s not selfish. It’s essential. You can’t pour from an empty cup, and all those other clichés that are actually true.

So here’s what I want you to do: pick just one self-care practice from this list. Just one. Maybe it’s keeping healthy meals in the freezer. Maybe it’s lighting a candle and putting on your favourite music. Maybe it’s reaching out to a friend this week.

Start there. See how it feels. Build from that.

Good self-care doesn’t have to be complicated or expensive or time-consuming. It just has to be something you actually do. And you’re worth that effort. ❤️

You deserve to feel calm, cared for, and peaceful. Do let me know if any of these ideas helped you!