This article originally appeared on AdoreThem.com

We have all had those days where we feel like we’re in a slump. We’re extra tired, a little cranky, and definitely unmotivated to check off anything on our To Do list. Those days are normal and a part of being human, but… there are ways to help yourself feel better the next time you catch yourself in a funk!

There are plenty of articles out there filled with wonderful self care ideas, but often times they skip over the most important point, which is:

Figuring out what you need in this particular moment.

Not all self-care is created equal! And the first step in getting out of a slump is looking within yourself and figuring out what you need the most at this point. These needs often change, which is why the thing that worked last time you were down, feels totally unappealing this time around.

Here are four key areas with suggestions for each to help you start brainstorming what you need right now:

Rest/Relaxation

Sometimes you are in a slump because you are genuinely tired! Your body and/or your mind may be completely drained, which means the only way to feel better is to take the time to rest.

You could…

• Take a nap
• Watch a show or a movie
• Read a book or a magazine
• Take a bath or a shower
• Listen to music or a podcast

Companionship

When’s the last time that you truly connected with a fellow human being? You might be craving that close human connection beyond quick chats at work, school pickup, or soccer practice!

You could…

• Call a friend
• Text a few friends
• Write some letters to loved ones
• Meet for coffee
• Schedule dinner with a group of friends

Expression

The monotony of your day to day may be draining you because you haven’t had a creative outlet in a while. It is important to let loose and unwind doing creative and fun activities from time to time!

You could…

• Follow a writing prompt
• Draw a picture
• Sing karaoke in your living room
• Take pictures around town
• Pursue other hobbies

Health/Spirituality

When we get busy, we tend to ignore our physical and mental health. Taking the time to move our bodies and quiet our minds can be hugely beneficial and restorative!

You could…

• Go for a walk
• Do a YouTube yoga video
• Meditate or prey
• Make a healthy snack
• Write down positive affirmations

There are many other great options for self care, and you will have to figure out what works best for you personally; but we hope that you found these categories and this way of thinking helpful! Most importantly, we hope that you’ll save this article as a reference point the next time you are having a tough day.

Print out this free printable here & hang it on your fridge as a regular reminder of how to best help yourself (or others in your family).