100 Comforting Things to Do on a Bad Mental Health Day

When everything feels a bit too much, perhaps even the world is feeling louder than usual, then it’s okay to stop and pause and take some time for yourself.

As such, I’ve put together this list, which is here to wrap you in comfort, one gentle idea at a time. So no matter if you’re looking for a distraction, some softness, or just a reason to keep going today, here are 100 comforting things you can do (even if you only pick one) from things which help me when I’m not feeling my best.

Soft & Cosy Things

1. Wrap yourself in the fluffiest blanket you own.
2. Make a hot drink and sip it slowly.
3. Cuddle a soft toy or plushie.
4. Sit by a window and just watch the world go by.
5. Change into your comfiest pyjamas.
6. Put on fuzzy socks.
7. Microwave a Warmie or heat pack.
8. Hug a pillow.
9. Take a warm (but not too hot) shower.
10. Layer up in cosy jumpers (even if it’s July).

Sound & Soothe

11. Put on a playlist that helps you (this could be classical or rock – it’s a very personal choice).
12. Listen to rain sounds or ocean waves.
13. Find a podcast with soft, friendly voices.
14. Play a nostalgic song from childhood.
15. Try ASMR, if it’s your thing.
16. Sing along (badly) to a favourite track.
17. Let a musical soundtrack carry you.
18. Hum or tap your fingers for rhythmic comfort.
19. Use a white noise app to calm racing thoughts.
20. Whisper kind things to yourself, out loud.

Gentle Distractions

21. Watch a silly animal video compilation.
22. Rewatch a comfort show (hi, Taskmaster).
23. Browse Pinterest for cosy room ideas.
24. Scroll through memes that make you smile.
25. Revisit a feel-good film (yes, even animated ones).
26. Watch a slow vlog (like “day in my life” videos).
27. Play a YouTube video of someone reading aloud.
28. Watch someone do a jigsaw puzzle (seriously soothing).
29. Play a short, calming game like Stardew or Toca Life.
30. Open a virtual fireplace and let it flicker away.

Soft Brain Stimulation

31. Colour in (no rules, just scribbles welcome).
32. Do a puzzle word search, sudoku, whatever feels light.
33. Read a cosy or funny book.
34. Flip through an old magazine.
35. Journal your thoughts, no pressure to be deep.
36. Make a “what if I felt better” list.
37. Start a doodle and let it become a mess.
38. Try a gentle adult colouring page.
39. Write a letter to yourself on a good day.
40. Read affirmations out loud even if you don’t believe them yet.

Movement & Release

41. Stretch gently in bed.
42. Do one yoga pose, just one.
43. Sway to music in your kitchen.
44. Shake out your hands and feet.
45. Hug yourself tight for 10 seconds.
46. Stomp (safely) to release energy.
47. Try tapping (EFT) to regulate emotions.
48. Squish a stress ball or fidget.
49. Take a slow walk, even if it’s just around the room.
50. Throw a pillow dramatically, it’s allowed.

Nature & Outside

51. Stand outside and breathe in the air.
52. Sit by a plant and just… be.
53. Listen to the birds (or imagine them).
54. Watch the clouds roll by.
55. Touch something natural stone, wood, leaf.
56. Take your drink to the garden (or doorstep).
57. Bring fresh flowers into the house.
58. Look at photos of animals in nature.
59. Plant something, even in a pot.
60. Let the breeze hit your face for 10 seconds.

Gentle Connection

61. Text a friend and say, “I’m having a rough day”.
62. Let someone hug you (or ask for one).
63. Cuddle a pet if you have one (learn more on how pets can provide emotional support here). 
64. Read positive blog comments or reviews you’ve saved.
65. Call a voice note buddy.
66. Ask someone to tell you about their day.
67. Scroll a wholesome subreddit like r/eyebleach.
68. Read old birthday cards or notes.
69. Join a chill online group/chat.
70. Watch a livestream of animals.

Nourishment & Care

71. Sip water (ice cubes optional but fun).
72. Eat something soft and comforting.
73. Make toast and butter it lovingly.
74. Let yourself eat the snack, even if it’s “not healthy”.
75. Try a warm bowl of soup.
76. Use a cute mug or plate.
77. Eat a meal in bed. Zero shame.
78. Make a cuppa with extra sugar or milk.
79. Keep a treat in your “emergency snack drawer”.
80. Use a straw, it makes drinks more fun.

Gentle Grounding

81. Name 5 things you can see, 4 you can touch, etc..
82. Hold a grounding object like a pebble or crystal.
83. Say your name, age, and one kind thing.
84. Try a breathing box technique (breathe 4-4-4-4).
85. Press your feet to the floor and notice the contact.
86. Run your hands under warm or cold water.
87. Whisper “I’m safe” to yourself.
88. Light a scented candle and focus on the scent.
89. List things that helped you survive other hard days.
90. Count to 100 slowly (I often count backwards).

Heart & Hope

91. Look at baby animal photos (yes, again).
92. Read a positive quote and just sit with it.
93. Add a happy photo to your phone wallpaper.
94. Write down “This will pass”.
95. Imagine your future self cheering you on.
96. Revisit an old hobby even for 5 minutes.
97. Leave a kind comment on someone else’s post.
98. Make a tiny plan for tomorrow, just one thing.
99. Visualise the best nap you’ve ever had.
100. Let yourself just be, no fixing, no guilt.

Final Thoughts

Bad days can’t be solved with a bubble bath and a cup of tea, but small kindnesses matter. Be gentle with yourself. Bookmark this list, print it, scribble on it, or share it with a friend who needs it. You’re doing better than you think.

What is your favourite thing to do on a bad day?

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