3 Ways to Take Care of Yourself on a Tough Day by Gabrielle Ferrara, LCSW

Trust us - we are big advocates of taking a mental health day over here! But let's face it - sometimes, taking a mental health day is easier said than done.

Maybe we have a big meeting at work, or our kids have various sports games and activities, and taking a whole day to ourselves just isn't in the cards. We can normalize this experience AND still find ways to make the tough days a little bit easier.

Here are some ideas about how to take care of yourself on tough days when taking a mental health day isn't quite feasible. You got this!

1. Make a "Must Do" List + "I Can Do" List

A "must do" list includes things that are non-negotiables for today. This could include work or family responsibilities but you can also put some self-care items on this list (more on that later).

A "to do" list includes things that can be done today if you have the time and energy, but they are not necessary. They can be put off until another day in exchange for prioritizing your mental health.

2. Ask for Extra Support

Don’t allow yourself to struggle in silence. Ask a family member, friend or a partner for a little extra help today. Maybe they can do the dishes or walk the dog today. You don’t have to do it all - especially on the tough days!

3. Set Aside Time for Yourself

Maybe you weren’t able to take the whole day off for your mental health today, but can you try to carve out 15 to 30 minutes? Make it a priority to do something for yourself such as taking a walk, calling a friend, or watching an episode of your favorite TV show. Add it to your "must do" list for today.

Gabrielle Ferrara, LCSW | Lukin Center, Bergen County Moms

Gabrielle Ferrara, LCSW is a Licensed Social Worker at Lukin Center for Psychotherapy, specializing in eating disorders, OCD, and life transitions. Gabrielle completed training in Exposure and Response Prevention Therapy (ERP) for OCD and also incorporates elements of Acceptance and Commitment Therapy (ACT) into work with clients. In her treatment of eating disorders, Gabrielle uses an intuitive eating approach and is HAES-aligned.

Gabrielle Ferrara, MSW, LSW earned her B.A. from the University of Miami where she majored in Psychology and Criminology and then went on to attend Rutgers University, where she earned her Master of Social Work degree with a clinical focus. During her graduate studies, Gabrielle gained experience working with children, adolescents, and adults in a partial-hospitalization/intensive-outpatient program. Since graduation, Gabrielle has continued to grow her clinical skills through work at an intensive outpatient program and in private practice. Gabrielle has experience providing individual and group therapy, and she typically sees adolescents and adults. Gabrielle is an advocate for all-things mental health and compliments her direct clinical work in different ways, such as her involvement with the National Alliance for Eating Disorders, where she is a support group facilitator. Gabrielle has been featured as a guest on mental health podcasts and is a TEDx speaker. She has also had writing published on The Mighty and Psychology Today. Gabrielle uses a person-centered approach to therapy and believes that empathy, compassion, and humor can go a long way in helping clients heal and grow. She encourages clients to identify their values and use these values as motivation to face their fears head-on, while continuously celebrating all “wins” – big or small.