THIS IS FOR THE DAYS WHEN BRUSHING YOUR TEETH FEELS LIKE CLIMBING A MOUNTAIN, OR YOU CAN’T REMEMBER THE LAST TIME YOU DRANK WATER OR STOOD IN SUNLIGHT

By Kristina Benoist

Some days, it feels like the smallest tasks are impossible. Maybe you’ve been stuck on the couch, scrolling aimlessly, or lying in bed as the hours blur together. You can’t remember the last time you brushed your hair and the laundry pile hasn’t moved in days. Everything feels like too much. Mental health struggles like depression, anxiety, or burnout can make even basic self-care feel like a monumental effort.

But here’s the good news — you don’t have to fix everything at once. These simple, 5-minute actions are designed to help you reset, recharge, and reconnect with yourself—even when life feels impossibly heavy.

1-minute refreshers

SPLASH COLD WATER ON YOUR FACE

The shock of cold water can snap you out of mental fog and activate the dive reflex, which calms your nervous system and lowers stress levels. It’s also grounding, pulling you back to the present moment if you’re overwhelmed by anxious or negative thoughts. Keep a bowl of cold water or chilled face wipes nearby for even easier access when you’re feeling stuck.

BRUSH YOUR TEETH OR HAIR

Small grooming acts can have a big psychological impact. They signal to your brain that you’re taking care of yourself, even in a small way, which can help restore confidence and break the cycle of apathy common with depression or anxiety. If getting to the sink feels hard, keep a travel toothbrush or a brush by your bed.

2-minute pick-me-ups

CHANGE YOUR SOCKS OR SHIRT

Changing into fresh clothes—even just socks or a shirt—stimulates your senses and interrupts the sluggish, "stuck" feeling that mental health challenges often create. This small reset can also prevent sensory overwhelm caused by lingering discomfort, like damp or stretched-out fabrics.

DRINK SOME WATER

Dehydration is linked to fatigue, irritability, and impaired focus, which are often magnified by anxiety and depression. A few sips of water can start reversing this and reduce physical symptoms like headaches or dry mouth. Add a splash of lemon or use a favorite cup to make hydration feel less like a chore.

3-minute game-changers

STAND IN SUNLIGHT

Natural light boosts serotonin, a key mood stabilizer often depleted during depressive episodes. Standing by a window or stepping outside for a moment can lift your mood and help regulate your body’s internal clock, improving energy levels throughout the day.

STRETCH IT OUT

Gentle stretching, even for a few minutes, increases blood flow and releases endorphins, offering immediate relief from physical and mental tension. Roll your shoulders, reach overhead, or do a quick forward fold to bring movement into your day. Physical activity, even in small doses, has been shown to improve mood and reduce stress.

5-minute power moves

MAKE YOUR BED

Completing one small task can create a cascade of motivation. Making your bed gives you an instant sense of accomplishment and establishes a small sense of order in your environment. A neat space can help soothe feelings of chaos in your mind and provide a calmer visual landscape.

PUT ON A “CONFIDENCE LAYER”

Whether it’s your favorite hoodie, a spritz of your favorite smell, or even applying chapstick, choosing something that makes you feel good enhances your connection to your sense of self. This simple act can be a form of self-expression, helping you feel more grounded and in control, even on difficult days.

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Remember: Feeling human again doesn’t require perfection or monumental effort. Each small action is a step toward reconnecting with yourself, and those little victories add up. Start with one, and see where it takes you.

How to feel human again