Tiny Self-Care Practices That Actually Work—Even When You’re Overwhelmed

Self-care gets a lot of attention these days. Just search “what is self-care” and you’ll find billions of results—many of them well-meaning, but overwhelming.

If you’re already stretched thin, exhausted, or stressed, all that advice can feel like another thing on your to-do list. But self-care doesn’t have to be elaborate, expensive, or time-consuming. In fact, the most powerful changes often start small.

I know this firsthand.

When Everything Changed 

Back in 2005, I would’ve rolled my eyes at the idea of “self-care.” I was raising young children, juggling too many responsibilities, and trying to push through life without much awareness of how stress was affecting me.

Then one sunny June day, I suddenly felt deathly ill and was rushed to the hospital by ambulance. The paramedic suspected a panic attack—and he was right. All my scans came back normal, but the fear didn’t go away.

I began worrying about when it might happen again, and how I’d take care of my children if it did.

So I started experimenting.

I tried everything from singing lullabies aloud during moments of panic to slow, mindful breathing and gentle meditative movement. I didn’t have training or a plan—I just followed my intuition and kept going until I started to feel like myself again.

Through that experience, I learned something I now share with all my clients:

The body, mind, and spirit are incredibly wise—and capable of healing with the right support. 

Small Steps, Big Impact 

When stress runs the show, it can feel like you don’t have time, energy, or money for real self-care. That’s where micro-practices come in. These are small, simple techniques that take just a few minutes, but can create a powerful shift in how you feel.

Here are three of my favorites:

1. The Physiological Sigh 

A fast, effective way to calm your nervous system 

Watch a 2-minute demo and try this when you feel anxious or overstimulated:

• Inhale through your nose—twice in a row, filling your lungs
• Exhale slowly through your mouth with an audible sigh
• Repeat 2–3 times, pausing gently between rounds

This technique helps your body “reset” and downshift from stress to calm.

2. The 5-4-3 Grounding Technique 

Anchor your attention in the present moment 

Wherever you are, look around and take a slow, full breath. Then gently notice:

•  5 things you can see
•  4 things you can hear
•  3 things you can smell (or feel, if scent is limited)

Give each item a second or two of your full awareness. This practice helps pull your focus away from anxious thoughts and back into your body and surroundings.

3. Contract + Release 

Gently let go of tension in your muscles 

Listen to a 6-minute audio guide

Start by holding light tension in one body part (like your shoulders) for 5–15 seconds—then completely relax. This helps retrain the nervous system to recognize the difference between tension and ease. Be gentle and never force. If you have any health conditions, talk with your provider first.

The Best Self-Care Is the One You’ll Actually Do 

You don’t need an hour-long routine or a spa day to feel better. These micro-practices are simple, accessible, and powerful. You can start with just one—right now.

When practiced regularly, they help bring your body back into balance and give your nervous system a chance to settle.

And when you’re ready to go deeper, I’m here for you.

Contact me to schedule a session.