Stop the self-criticism: Recognize the self-care you’re already practicing to survive burnout.
Published March 8, 2025.“I know I should be doing more to take care of myself.”
I am hearing this more and more amongst, friends, colleagues, and students since the Inauguration on January 20th and it makes sense.
The world is on fire, literally and figuratively, and in our current state of burnout, overwhelm, and horror at the US government’s most recent actions, it is common to feel like there is no time, energy, or space for self-care.
And sadly, but not at all uncommonly, on the heels of feeling like we should be doing more to take care of ourselves is the self-criticism and guilt of not doing that as we try (and “fail”) to navigate what feels like 5 (or 5,000) crises at a time day after day.
Remember - self-care doesn’t have to be big and bold, despite what the media and capitalism tells us. And honestly, it never was supposed to be about the extras or elaborate experiences. And that certainly isn’t the case for our current reality of fighting for equity, safety, and basic humanity. So here’s the thing:
When life is big, the key always is: keep self-care super basic and give yourself as much grace and credit as possible.
Now is NOT the time for getting down on yourself for not doing enough self-care. Now is not the time to let that snowball into chastising yourself unfairly for not showing up enough for your family, friends, work, community, or the world. Now is NOT the time to ignore all of the really important ways you’re showing up for yourself - even if they’re small and have zero wow-factor.
Because the reality is: there is no amount of self-care that can balance out the current state of the world. Criticism, judgment, and shame will just eat up what precious time and energy you have.
So instead, we need to focus on what we are doing and the fact that it all counts. And in case you haven’t given yourself and your practices the acknowledgment you all deserve in awhile, let me happily do it for you!
Here are 10 ways you’re already doing self-care that need your recognition.
1. You’re feeding yourself.
1. Feeding yourself.
Whether it’s the food you want to or feel you should be eating with the frequency and timing you need or not. It counts.
I bet you’re also taking your meds, resting at times, doing small things that bring you comfort, and so many other really basic and seemingly insignificant things that you’re not even registering for what they are: really really really important and supportive.
In dire times, we have to let go of self-criticism about our self-care. Acknowledging and even congratulating yourself for all the small and seemingly insignificant ways you’re showing up for yourself are necessary to your survival. And they’re also necessary to keep the focus where it counts, rather than letting your mind spiral down the slippery slope of all the areas of your life you’re falling short.
Remember: in this current state of overwhelm and disaster, there is not enough time and energy to show up to everything the way you want to or think you should. So, let’s keep the focus on all the things you ARE doing for yourself and why they matter so much.
If it feels good, repeat after me: “EVERY SINGLE THING I’M DOING FOR SELF-CARE MATTERS as I show up to support and fight for all the things that are important to me.” Maybe even write it down where you’ll see it often.
And, if you’re feeling like you need more from your self-care because things are so stressful BUT there isn’t enough time or energy to tend to this because of how stressful things are, you’re not alone.
HERE IS SOME MORE SUPPORT:
2. You’re hydrating.
2. Hydrating.
No matter if it’s water all day or a combo of water, coffee, tea, and juice. The fact is: you’re taking in liquids.
3. You’re moving your body.
3. Moving your body.
Whether you’re getting some workouts in (even if they’re not consistent), or you’re moving around the house doing tasks, or you're out in the world running errands, not staying still the entire day is key.
4. You’re sleeping.
4. Sleeping.
Even if you’re staying up too late or your shut eye is kind of erratic, any sleep counts.
5. You’re connecting with community.
5. Connecting with community.
The memes, reels, photos, texts, and calls - even infrequent - all add to your connection with those you care about.
6. You’re fighting for equity.
6. Fighting for equity.
Calling your reps, having hard conversations, teaching and guiding the youth in your life, attending protests - these are small yet significant actions that honor your morals and values and also support others.
7. You’re connecting with nature.
7. Connecting with nature.
Looking outside your window, listening to the birds sing, standing in the sunlight, admiring the flowers, walking your dog. You’re letting nature’s healing in.
8. You’re enforcing boundaries.
8. Enforcing boundaries.
All of the yes’s and no’s count - even if you feel you’re not doing enough of one.
9. You’re relaxing.
9. Relaxing.
Watching tv, listening to music, doodling, scrolling through social media for the hilarious memes and animal reels - you’re disconnecting sometimes and giving yourself enjoyment.
10. You’re self-aware.
When you're doing the hard work of pushing against and disrupting the oppressive systems in power, you’ve got to be well.
10. Self-aware.
You’re conscious of the ways you’re showing up for yourself and others as well as aware of how you want to be doing things differently.