Taking Care of Ourselves in Tough Times: A Maryland Therapist’s Guide to Grounded Self-Care
Whether you’re in Maryland, Michigan or Montana, it’s a tough time out there.
Life can feel heavy right now. Whether it’s the weight of the news cycle, personal stressors, or just a deep sense of fatigue, so many people I talk to are asking, “How do I take care of myself when things feel overwhelming and hard?”
As a Maryland therapist, I hear this question a lot. And I want to say—if you're feeling stretched thin, if your tank is empty, if you're not sure what to do next—you're not alone. You're not broken. You're human.
In this post, I’ll walk you through grounded, manageable ways to take care of yourself that won’t cost a lot of time, energy, or money. Some are totally free. Others might require a few dollars or a small investment. All of them are designed to help you reconnect with your body, your mind, and your sense of self in ways that feel doable—even on the hard days.
what makes these times so hard?
There are really good reasons why you might be struggling right now. Eggs, for one.
Before we dive into tips, let’s name what’s real.
Many of us are holding a lot. Economic uncertainty. Political tension. Ongoing pandemic fatigue. Climate anxiety. Family stress. And layered on top of that are the personal challenges: grief, caregiving responsibilities, burnout, health concerns, and plain old exhaustion. When the “big stuff” of the world is blowing up, we don’t get a chance to take a break from all the needs and tasks of our everyday lives that just keep marching on (and often get harder).
Even if you’re “doing okay” by traditional standards, your nervous system might still be in overdrive. When we're under chronic stress, it becomes harder to access the internal resources we usually rely on. That’s why simple decisions feel overwhelming and even rest doesn't always feel restorative.
The Foundation: understanding the 7 types of rest
In a previous blog series on the 7 types of rest, I outlined that rest is more than sleep. We need physical, mental, emotional, sensory, creative, social, and spiritual rest. If you’re running on empty, it may be because one (or several) of these rest areas are depleted.
This blog builds on that by offering real-world, practical ways to tend to each type of rest—whether you’ve got zero dollars to spare or you’re ready to invest a little more in yourself.
Joy as an act of resistance
It is imperative that we all insist upon our joy, especially during times like these. Hopefully some of these ideas about rest are also ways that spark some joy and delight in you. Try to find a glimmer of joy everyday, even for a moment.
Free ways to take care of yourself today
Sometimes it can help to get things out of our heads and on to the page.
Self-care doesn’t have to be expensive—or even time-consuming. Here are some small, zero-cost steps you can take that make a real difference.
🌿 Go Outside (Even Just for 5 Minutes)
Whether it’s a quick walk around the block, standing on your porch, or just opening a window and breathing in fresh air—getting outside gives your brain a reset. Bonus points if you can touch something from nature or look at trees. In Maryland, where I live, we are at the time of year when there is something different to see outside every week (sometimes everyday). Crocuses and daffodils were followed by tulips and cherry blossoms, and now we have lilacs, and green leaves on trees. Witness the rhythms of change in nature—sometimes slow to change and then, other times, all of a sudden transformation after transformation.
Rest category: Sensory + Physical + Mental
📝 Name What’s Hard (Then Name What’s Good)
Take a few minutes to journal or voice memo your current stressors. Then, name three things that are okay—or even beautiful—right now. This simple ritual helps build emotional regulation and perspective. This doesn’t have to be written out in complete sentences and you don’t even have to keep it after you’ve written it down. Just getting it out of our heads can help sometimes.
Rest category: Emotional + Mental
📵 Digital Pause
Pick one evening or morning this week to go screen-free. Turn off notifications. Hide your phone. Let your nervous system settle without the constant buzz. Find screen-free entertainment with a book, a game or a chat with a friend.
Rest category: Sensory + Mental
🧍 Move Your Body Without a Goal
Put on one song and dance. Stretch in a way that feels good. Shake out your limbs. This isn’t about exercise—it’s about getting back in touch with your physical self. Check in with your body and respond to meet whatever needs arise.
Rest category: Physical + Creative
📚 Check Out a Comfort Read or Audiobook from the Library
Escape into a good story or revisit a book that makes you feel safe and seen. Libraries are goldmines of mental rest. They carry books, graphic novels, eBooks, audiobooks, magazines, DVDs, music and so much more. Libraries are also incredible hubs of social connection and information about local resources. Most libraries host a wide range of free programming every month—everything from book clubs to game or craft nights to author talks to community meet-ups. Support your local library in any way you can!
Rest category: Mental + Creative
🤝 Share Skills or Tools Through Mutual Aid
Self-care doesn't have to be solitary. One powerful (and completely free) way to take care of yourself and your community is through mutual aid. This might look like informally sharing resources—offering to mow a neighbor’s lawn with your mower, borrowing a pressure cooker instead of buying one, or trading childcare with a friend so you can both get rest.
Some communities also have local “libraries of things” where you can borrow tools, kitchen equipment, art supplies, and more—just like books. Others have online groups or neighborhood boards for skill-swapping, like offering tutoring in exchange for help with taxes.
It’s not just about saving money—it’s about remembering you’re not alone. Helping and being helped both create a deeper sense of belonging, which is one of the most underrated forms of emotional and spiritual rest.
Rest category: Emotional + Social + Spiritual
Low Cost Self Care for Challenging Times
When you have a few dollars to spend, consider these options to deepen your self-care without breaking the bank.
🕯️ Create a Cozy Corner
A $5 thrift store blanket, a warm beverage, and a candle can turn any part of your home into a safe haven. Claim a space that’s just for you—even if it’s only for 10 minutes a day. Having a dedicated space that you associate with rest also helps to quickly remind your brain and nervous system that it’s rest time when you get there.
Rest category: Emotional + Spiritual
🎨 Try a New Creative Outlet
Buy a sketchpad, a puzzle, or some modeling clay. Creativity doesn’t have to be perfect—it just has to let your brain play. If you are making a purchase, perhaps seek out a local shop for supplies, keeping your local economy strong and getting to know your neighbors. I finally got to check out a new, local yarn store recently and was so pleased to talk with several people there about our craft projects, as we waited to take turns to wind our yarn on the store’s winder. Make it free by using whatever you have at home—busted crayons, pencils, scrap paper, Play-Doh. It all works!
Rest category: Creative
🍲 Cook Something Simple and Comforting
You don’t need fancy ingredients or chef-level skills to make something that nourishes both your body and your spirit. Cooking a warm, simple meal—even just once a week—can be a grounding ritual. It connects you to your senses, gives you a moment of creativity, and results in something tangible you can enjoy.
Pick a recipe that feels cozy: maybe your go-to pasta, a one-pot soup, or even breakfast-for-dinner. Light a candle while you cook. Play some music. Let the process be part of the nourishment. It doesn’t have to be a whole meal. I’ve been into making homemade bagels recently (no eggs needed!). It saves me money to make them myself and I get the enjoyment of the process as I mix, knead and shape the dough.
Rest category: Physical + Creative + Sensory
Self Care that costs a bit more but goes a long way
If you have a little more flexibility in your budget, these investments can bring lasting support.
🧠 Therapy or Counseling
I know—this sounds obvious coming from a Maryland therapist. But having a consistent, safe space to process what you’re going through can be a game changer. Therapy isn’t just for crises—it’s a way to build strength and clarity in all seasons. It can be helpful to know that there is time set aside in your week just for you and your support.
Rest category: Emotional + Mental
🧘 Join a Gentle Movement or Meditation Class
Whether it's yoga, tai chi, or guided breathwork—being in a body-based class can help shift you from fight-or-flight into rest-and-digest. Some local studios or community centers offer sliding scale pricing. To make this option free, look for online opportunities! Many meditation groups also offer in-person gatherings for free, with an optional donation to help support the teachers and maintain the space.
Rest category: Physical + Sensory + Spiritual
🛏️ Sleep Upgrades
Sometimes, it’s worth it to invest in things that help you truly rest—like blackout curtains, a white noise machine, or a better pillow. Quality sleep = everything.
Rest category: Physical
what self care is not
Let’s be honest: Self-care has been hijacked by capitalism and social media. It’s not about spending hundreds of dollars or striving for aesthetic perfection.
Self-care is not:
A cure-all for systemic stress
Something you can fail at
Something you have to buy
Another item on your to-do list
Self-care is:
A way to stay connected to your humanity
A soft place to land when the world feels hard
A practice of returning to yourself, again and again
When you’re not sure what you need…
Sometimes you don’t need more tips—you need someone to help you pause, breathe, and figure out what’s actually going on. If you’re feeling stuck, numb, or like everything feels “meh” lately, that’s worth paying attention to.
As a Maryland therapist, I work with adults navigating stress, anxiety, burnout, and life transitions. Together, we create a space where your needs aren’t minimized or dismissed—they’re honored.
You don’t have to figure this all out on your own. Therapy can help you slow down, reconnect, and start to feel more like you again.
Let’s take the first step together
If you're ready to explore how therapy can support your well-being, I’d love to talk. Whether you're feeling completely overwhelmed or just know something needs to shift, you're welcome here.
