This article was written by The Zillennial Zine’s spring editorial intern Ky Tanella. Find them on Instagram at @ky.tanella. If you would like to share an article with The Zillennial, send us an email at thezillennialzine@gmail.com.

Some days are just not your best. It’s okay not to be “okay” all the time, especially if you’re transitioning into adulthood. You might have a bad day, week, or month, and sometimes it can feel like the end of the world, and self-soothing may be out the window if you’re working or schooling too much! As someone who’s had anxiety since childhood, I’m here to help. Are you looking for a bad day survival kit? Well, look no further, I’m going to cover everything from the basics, to depression days, to pampering days!

Types of Self-Care

There are multiple areas of self-care you could focus on! And no, I’m not talking about the consumerism type of self-care! Beauty maintenance is not the only kind of care you can give to yourself. There are five main types of self-care: physical, mental, emotional, social, and spiritual!

Physical self-care is really anything that takes care of your body, which could be exercise, eating well, or beauty maintenance, if that makes you feel your best! However, if all you can do is snack all day for self-care purposes, do that! Don’t think you have to cook elaborate and healthy meals, bad days are the hardest to do that. 

Emotional self-care means talking to a trusted friend, having a good cry, watching a video that makes you laugh, or journaling your thoughts! It could also involve screaming into a pillow or pinning a picture of your enemy to a dart board, whatever works best for you. Mental and emotional self-care can often blend, but it could involve taking yourself out! Going on a walk, heading to a local park, or reading a book somewhere other than your room can do wonders for your motivation!

Spiritual self-care can involve all types of religion, but since I’m only versed in Paganism, that’s what I’ll discuss! Cleanse your space, meditate, follow a simple yoga tutorial on YouTube, or defuse some essential oils (you’d be surprised how much “sweeping” the bad energy out of your room with a broom helps). This could also be good-faith or karma-related, so volunteer, or attend a class (whether it be yoga or church-related). Socially, well, take the day off! I have an awful social battery and usually need 12 hours to recover afterwards! Bed rot (healthily, ofc), spend time in the quiet, or journal about the experience. 

Basic Bad Day Kit

When I think of a bad day survival kit, I usually focus on the five senses. I tend to get overwhelmed or overstimulated easily, and it helps me concentrate on regulating one part of my body before I worry about the rest. 

Sight

When it comes to sight, I start by putting on a comfort movie or a good YouTube video. If that’s a little too overstimulating, I tend to put on those baby sensory videos (embarrassing, I know) or a different relaxing visual video. 

Turning the lights off or simply turning the big light off helps tremendously; those sunset lamps are a godsend and really set a vibe that salvages the overstimulation. Your favorite book, a magazine or a graphic novel to stimulate you visually, or a self-help book if you’re fancy, can really help. Alternatively, a coloring book is a great option—I actually enjoy using children’s books because they’re a little simpler than the adult ones!

Sound

Noise-cancelling headphones!!! Especially if you live with any roommates or just need some you-time, these earbuds or headphones are such a great idea, and you can get them cheaper if you look in the right places. Blast some binaural beats or relaxing “I am” affirmations, and breathe deeply. If you’re witchy like me, using a sound bowl is a great way to relax and sort of become entranced while breathing, it’s a big help!

Touch

Sensory issues are probably the biggest issue that will send me into an anxiety attack or a state of overwhelm! Cozy sweaters, hoodies, or loose-fitting t-shirts are great for surviving that brief bout of sensory issues. Additionally, if you’re more of a bed-rotter like myself, get a fuzzy or sherpa blanket to cuddle up in, some soft stuffies (or your comfort stuffed animal), and fuzzy socks if it’s a little chilly. 

If you seek warmth like I do, a warm bath (if you have the facilities) is a surprisingly great way to relax, especially if you add Epsom salt or bath bombs! A nice, warm, sit-down shower with some dissolving shower tablets can set a similar vibe if that’s all you have! But, if you don’t feel like getting wet, warming up a heating pad in the microwave and putting it on your chest can really help calm you down, it sort of feels like a small animal. 

Stim toys or stress balls are great ways to get your anger or stress out, I especially love to squish Play-Doh or some of those water toys. Don’t sleep on those cheap face or eye masks either, they can help you feel a bit more pampered than usual, and often have cooling/soothing effects that can distract from your anxieties. 

Taste

If you’re having a panic attack, sucking on some sour gummies can help distract you, and is proven to calm you down a bit!

If you’re feeling a little calmer, sipping on soothing herbal tea (chamomile, lavender, or lemon balm) is a fantastic palate cleanser. Hot cocoa is a sweeter alternative if that would make you feel better; there’s something about a warm mug in your hands!

Smell

Aromatherapy for the win! Soothing, sniffable essential oils like lavender or something sweeter like rose are great stress relievers, and a great way to focus on something specific when panic breathing. Similarly, lighting a candle can help you feel more relaxed and luxurious; sitting by the flame and breathing my energy into it can relax me!

Depression/Anxiety

This might feel overwhelming! You may not be motivated enough to even get out of bed some days, and that’s totally fine, I’ve been there. A healthy bed rot is my go-to on my off days!

I strongly recommend the Finch App! It’s a great little bird friend that rewards you for basic stuff, such as showering, brushing your teeth, or just surviving the day. It doesn’t pressure you streak-wise and even has some great resources for breathing exercises, guided meditations, journaling prompts, and state-run helplines if needed. It’s the little things, and you often don’t get rewarded for them!

Writing a little note to yourself that you keep on the bedside table can be helpful. It reminds you that you’ve been here before, and you’ve gotten out of it before! Gratitude journaling typically gets me out of that depression, but do whatever works for you. Just make sure to fill up a big old bottle full of water and keep it on your nightstand. It’s super important to stay hydrated on these days.

Ky’s Bad Day Survival Kit

Lastly, just because I’m a Leo and love talking about myself, I will share what’s in my little kit! I have one of those Michaels craft cards that I keep by my bedside, and I fill it up with the stuff I know will comfort me on those sensory overload or heavy anxiety days. Also, I don’t gatekeep!

Here we go:

• My Medication (so I never forget)
• A Self-Help Book (How to Do the Work)
• My Sticker-Covered Journal
• Nail Polish
• My Bose Noise-Cancelling Headphones
• Fuzzy Socks (Thank you, boyfriend)
• Stuffies (but they’re always already in my bed)
• Play-Doh
• Hairties/Headband (for when I need my hair off my neck)
• Soothing Eye/Face Masks (hola que bella! And it gives me the excuse to get up and wash off)
• Sour Candy
• BIG water bottle!
• Tiny White Candle (for whispering affirmations)
• Aromatherapy Oils (for smelling!)

Life is hard, and I hope I’ve taken away some of that tension by helping you relearn your preferences and how to self-soothe again! Take care of yourself, you are loved!

What’re your favorite bad day survival kit items? Let us know in the comments down below!