15 Self-Care Ideas for Bad Health Days: Easy and Doable Ideas -Free PDF
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Last Updated on March 24, 2025 by Nell Marie
I hear so many people talk about self-care, and I write about it too, but let’s face it—self-care for the chronically ill can look a little different. We likely don’t have the energy or access to things like massages or getting our nails done. But that doesn’t mean self-care is out of reach! We can still practice it in ways that work for us.
As someone living with multiple chronic illnesses, I know firsthand how important self-care is in my daily life. In fact, self-care and self-compassion are often necessary every single day. These ideas will help anyone with chronic illnesses find meaningful ways to incorporate self-care into their routine.
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Self Care Ideas for Chronic Illness
When you’re living with chronic illness, self-care isn’t just a luxury—it’s a necessity. But it doesn’t always look like the bubble baths and spa days that many people associate with it.
Some days, self-care might mean simply listening to your body, giving yourself permission to rest, or finding small comforts that make tough days a little easier.
The key is to find what works for you, even if it’s different from the traditional idea of self-care. Here are some simple, practical self-care ideas tailored for those with chronic illnesses.
Self-Care Ideas for Bad Health Days
Give Yourself Permission to Rest – Sometimes, the best thing you can do is let yourself rest without guilt. Allow yourself to take naps, lounge in bed, or take it easy without feeling like you “should” be doing more.
Create a Cozy Space – If you’re stuck in bed or on the couch, make your space as comfortable as possible. Soft blankets, comfy pillows, dim lighting, and your favorite scents can help create a soothing environment.
Listen to Your Body – Don’t push yourself to do more than you can handle. If you need to cancel plans or take the day off, honor your limits without guilt.
Have a “Low-Energy” Activity Ready – Keep a list of easy, low-energy activities for bad days, like listening to an audiobook, watching a favorite show, flipping through a magazine, or doing a simple craft.
Practice Gentle Movement (If Possible) – If your body allows, gentle stretching, yoga, or slow walks around your home can help reduce stiffness and improve circulation.
Hydrate and Nourish Your Body – Even if you don’t have much energy, try to drink enough water and eat nourishing foods that are easy to prepare or grab, like smoothies, soups, or protein bars.
Use Comforting Scents – Essential oils like lavender, peppermint, or eucalyptus can help with relaxation, headaches, or congestion. A diffuser, rollerball, or even a scented lotion can be soothing.
Wrap Yourself in Warmth – A heating pad, warm blanket, or a hot bath can help ease pain and tension, especially if you have muscle aches or joint pain.
Watch or Listen to Something Comforting – Whether it’s a feel-good movie, a podcast, or calming music, choose something that makes you feel relaxed and comforted.
Practice Deep Breathing or Meditation – Even just a few minutes of deep breathing, guided meditation, or mindfulness exercises can help reduce stress and anxiety.
Give Yourself a Mini Spa Moment – If you have the energy, pamper yourself with a face mask, gentle skincare routine, or even just washing your face with warm water to feel refreshed.
Keep a “Self-Care Box” for Bad Days – Fill a box with things that bring you comfort, like fuzzy socks, a favorite book, herbal tea, a stress ball, or a cozy playlist.
Recommended reading: Cozy Socks Gift Ideas & Why Socks Make Great Gifts
Write in a Journal – If you’re up for it, jotting down your feelings, a gratitude list, or even venting about how you feel can be therapeutic.
Recommended reading: Words That Inspire: Journal Quotes to Elevate Your Writing – Nell Marie
Give Yourself Grace – A bad health day is not a failure. You are still doing your best, and your worth is not tied to your productivity.
Reach Out for Support – If you’re feeling emotionally low, send a message to a loved one, join an online support group, or simply let someone know you’re struggling.
Final Thoughts
For me, self-care isn’t optional—it’s something I have to prioritize every day to manage my health. Some days, it’s as simple as resting without guilt, sipping a warm cup of tea, or wrapping up in a cozy blanket.
Other days, it’s reminding myself to be kind to my body and honoring what it needs. No matter what self-care looks like, I’ve learned that even the smallest acts can make a big difference. I hope these ideas help you find ways to care for yourself on the hard days, too.
Leave a comment about what you do on your bad health days.
