Tips for navigating work, rest, and life when your mental health is struggling.
Life doesn’t hit pause just because your mental health decides to take an unexpected dive. You’ve still got emails to answer, laundry to fold, and maybe a cat that insists on 4 a.m. zoomies (I’m looking at my cat Walter as I type this!!). So how do you juggle work, rest, and everything in between when your brain feels like it’s not functioning?
As a mental health occupational therapist who specialises in sensory modulation (a.k.a. the magic of helping your nervous system chill out), I’ve got a few practical, science-backed tips that can help you ride the waves when life feels like a lot.
1. Acknowledge the chaos without judging yourself
It’s okay not to be okay.
That’s not just a catchy slogan, it’s neuroscience. When you validate your emotional experience instead of stuffing it down, you’re actually helping your brain regulate itself (Siegel, 2012). So the next time you find yourself crying over burnt dinner (possible true story..), just say, “Yep, this is where I’m at today,” and give yourself a metaphorical (or literal) hug.
2. Break the day into micro-moments
Forget the giant to-do list for a second. Instead, focus on creating small, doable “micro-rhythms” throughout your day. Examples being, three-minute movement breaks, ten seconds of deep breathing, or even switching from sitting to standing. These mini shifts help regulate your nervous system and give your brain a much-needed dopamine hit (Brown & Dunn, 2002).
Try this: Set a timer for 50 minutes of work, followed by 5–10 minutes of something regulating such as stretching, walking outside, or a quick blast of your favourite song. I love a good timer, for me it works wonders.
3. Use your senses like a superpower
When you’re anxious or low, your body can feel like a live wire or totally disconnected. This is where sensory modulation comes in. Whether it’s pressure, movement, scent, or sound, using the right sensory input can help you feel more grounded and alert (Champagne, 2011).
Quick hacks:
Chewing gum or crunchy snacks for oral sensory input.
Weighted lap blankets for calming deep pressure.
Peppermint oil or citrus scents for a pick-me-up.
A warm shower (bonus: it's also a sensory reset!).
4. Rethink “rest”
Rest isn’t just sleep. It’s anything that helps your nervous system downshift. So if you’ve been doomscrolling and calling it “relaxing,” this is your sign to switch it up. Rest can look like:
Listening to ambient music.
Staring out the window (yes, really!! This is called soft fascination and it’s restorative!).
Doing something repetitive like knitting, doodling, or even vacuuming.
Research shows that sensory-friendly, low-demand activities can reduce mental fatigue and improve emotional regulation (Porges, 2011).
5. Don’t underestimate structure (even if it’s tiny)
When mental health is low, executive function takes a hit. Translation: planning, starting, and finishing tasks suddenly feel like climbing Mount Everest. This is where gentle structure can be your best friend.
My go-to strategy: Pick one anchor activity for the morning, one for the afternoon, and one for the evening. That’s it. These anchors can be as simple as:
Morning: Open the morning and make your bed.
Afternoon: Answer one email.
Evening: Watch a comfort show and stretch.
This keeps your day from unraveling without making it feel overwhelming.
6. Connect (in whatever way you can)
You don’t need to go to brunch with 12 people to feel connected. Even texting a friend a meme or sending voice notes about your feelings can help. Human connection is a core need, and studies show that meaningful interactions, even tiny ones, can boost mood and reduce stress (Holt-Lunstad, 2015). I saw on social media a video about a group of friends who do ‘waffle wednesday’ and every Wednesday, they send each other a voice note about their week. I thought that was genius, so I now do it with a good friend of mine and honestly, it’s the best!
Pro tip: If face-to-face is too much right now, try journaling, online communities, or leaving kind notes for your future self.
Final Thoughts
Navigating work, rest, and life when your mental health is struggling isn’t about doing more, it’s about doing differently. With small sensory-based strategies, compassionate self-talk, and some creative structure, you can make the tough days a little softer.
You’re not lazy, broken, or weak. You’re navigating a complex internal landscape with the resources you have. And that, my friend, is resilience.
Want personalised strategies or just need someone to help you figure out your sensory sweet spot? That’s what I’m here for. Reach out anytime.
References
Brown, C., & Dunn, W. (2002). Adolescent/Adult Sensory Profile. Psychological Corporation.
Champagne, T. (2011). Sensory modulation & environment: Essential elements of occupation. Pearson.
Holt-Lunstad, J. (2015). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine.
Porges, S. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton.
Siegel, D. J. (2012). The Whole-Brain Child. Delacorte Press.