6 Ways to Save Your Stressful, Busy Day

Feeling like your day is flying by and you’ve hardly done anything you actually want to do? Or maybe your day has been extra stressful and busy and all you want is a break, but it seems impossible to take one?

It might be time to save your day. This concept, which became popular on social media, means doing some small fun activity or act of self-care to give yourself a chance to feel like your day hasn’t totally been ruined.  

Does your day need saving?

Sometimes, it’s obvious when you need a break. You might already be feeling exhausted, frustrated, on the verge of tears, or all of the above. It’s important to listen to what your mind and body need in those moments and take a little time for yourself.

Other times, you may be so caught up in meetings and sick kiddos and family drama that you’re not especially in-tune with what you need.  

“When you’re in a vortex of work, chores, etc. and don’t notice or take time to step out of it or think about how you feel, it can be helpful to take a moment to ask yourself, ‘Did I actually spend enough time on myself and my mental health today?’” says Milla Titova, a positive psychology expert and an assistant teaching professor at the University of Washington who directs the Happiness and Well-Being Lab.

Not all busyness is equal, Titova says. For example, if you’re busy all the time because you’re a new parent, but all the lost sleep doesn’t bother you much because you love caring for your little one, then it’s fine that you don’t get as much time to yourself.  

“Sometimes busyness is working toward a bigger, meaningful goal,” Titova says.  

Anne Browning, chief well-being officer at UW Medicine and associate dean for well-being at the UW School of Medicine, says it’s important to think regularly about how to enrich your days — not just in moments when you’re feeling stretched thin.  

“We can shift the perspective on this and realize that every day needs saving in some capacity and then move towards intentionally picking something we can do to care for ourselves each day,” she says.  

Is it burnout?

First, even though stress always gets a bad rap, not all stress is bad. There are times when it’s OK and healthy to buckle down and power through a stressful situation because it’s important to do so.

“Stress and anxiety can be helpful: They help us pay attention, focus and put energy towards getting things done,” Browning says. “However, the problem comes when that stress and anxiety tip towards overwhelm — when we overestimate the threat of the stress and underestimate what we can do to mitigate it.”

If you feel stressed out occasionally but overall feel like you’re enjoying life and accomplishing things that matter to you, that’s normal. But if you’re noticing that you feel stressed often, that could be a sign that you’re dealing with burnout or even a mental health issue like an anxiety disorder or depression.

Burnout can look like being irritable, exhausted and feeling cynical about everything, and feeling like nothing you do matters. You might also notice you aren’t sleeping as well or are having uncomfortable physical symptoms, like an upset stomach. 

Take these feelings seriously and seek help, whether that’s confiding in a trusted friend, talking with your doctor or consulting a mental health specialist. Because if you keep forcing yourself to do more and more, the small things you can do to save your day might not be enough to help you anymore.

“There is that saying: If you don’t take a break for your body, your body will make you take a break,” Titova says. “If you constantly push yourself mentally or physically, your body will just kind of stop at some point. You’ll get sick, become exhausted or mentally burn out.”

6 ways to save your day

When looking for ways to save your day, Titova recommends a balance between short- and long-term stress relievers and acts of self-care.  

“Taking that bubble bath might really help your mood in the moment and help you relax, plus it just feels good,” she says. “But you also don’t want only to do things that help in the short term. Activities that contribute to long-term well-being, like learning a new skill or starting a hobby or connecting with a friend, are important, too.”  

Here are Titova and Browning’s ideas for how to save your day.

Enlist some help

During the pandemic, Browning and one of her friends began a routine of checking in with each other every day and asking each other: What is one thing you are doing today to take care of yourself?  

Having an accountability buddy is key, Browning says. Not only does it help you stick to the promises you made to yourself, but it also helps you connect regularly with someone you care about. What could save the day more than two friends looking out for each other’s well-being?  

Take just five minutes

“Well-being doesn’t have to be a 60-minute yoga session,” Browning says. “And it can be simple: the cup of coffee while disconnecting, the walk around the block without a device, the five-minute call to say hello to a good friend.”  

And, of course, if you really want to go for that hour-long yoga class at some point, more power to you.  

Reflect on (or share) some gratitude

Research regularly shows that expressing gratitude is good for your health, Titova says.

Try keeping a gratitude journal (or opening a new note on your phone) and write down one thing you’re grateful for each day, however small. Write a note to a friend thanking them for being in your life. Or simply take a moment after something good happens to pause and recognize that you’re grateful for it.  

Try some mindfulness

It isn’t as hard as you may think: Mindfulness just means being aware of what’s going on in the present moment without judging it as positive or negative. Try doing a mindfulness meditation, practicing some deep breathing exercises or even going for a mindful walk where you make a point to notice everything around you.

Savor something you love

This is also related to but distinct from mindfulness because it involves paying attention to something positive. The next time you’re eating that takeout lunch from your favorite local restaurant, focus on the flavors and texture and what makes it so yummy. Or the next time you pet your dog — who’s determined to get your attention during your Zoom call — feel how soft their fur is. 

The point is to really notice the things that make you smile, no matter how small or momentary they are.

At the end of the day

Using small, simple techniques to save your day when it’s teetering on the edge of awful can remind you of the things you do have control over and can help you simply feel better. You can also try to be proactive and decide to do something for yourself each day even if you aren’t feeling stressed or overwhelmed.  

The key is to recognize when your day needs saving — or whether you need a little extra help beyond what a warm cup of coffee or a quick nap can provide.  

“The goal is to be present for both the good and the challenging moments — and to take care of ourselves as needed,” Browning says.