Let’s cut to the chase – between hormones, kids’ schedules, and work deadlines, some days are just rough. And while a spa day sounds lovely, most of us are lucky to find five uninterrupted minutes in the bathroom. Here are some mood boosters you can actually do in the chaos of real life:

**The Cold Water Splash**

When you’re having a hot flash or just want to reset your brain, splash your face with cold water. It triggers your “dive response,” instantly lowering your heart rate and helping you feel more alert. Bonus: it can help with that midday makeup melt too.

**The 30-Second Humming Trick**

This sounds bizarre, but hear me out: humming for 30 seconds stimulates your vagus nerve, which can calm your nervous system. Pick any tune – your kids’ favorite song, that annoying TikTok melody stuck in your head, whatever. Do it in the car, shower, or while microwaving yet another kid’s meal.

**The Upper Back Wall Press**

Found yourself hiding in the pantry? Make it count. Stand against the wall, press your upper back into it for 10 seconds, then release. Repeat four times. It releases tension you didn’t even know you were carrying in your shoulders and can help with those lovely hormonal tension headaches.

**The “Box Your Stuff” Breath**

Breathwork doesn’t have to be complicated. Imagine putting all your stress in a box while you breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. One minute of this can lower your stress hormones – perfect for when your teenager just asked for money or your boss added another meeting to your calendar.

**The Power Password**

Change your phone or computer password to a phrase that makes you smile or reminds you of your strength. Every time you type “NotMyCircus2024!” or “ThisTooShallPass25,” you’re giving yourself a tiny mental boost. It’s like leaving sticky notes for yourself, but more secure.

Remember: These aren’t magic solutions, but they’re realistic tools for real life. Sometimes just having something concrete to do when everything feels overwhelming can make the difference between a meltdown and making it through.

What’s better? None of these require special equipment, downloading another app, or changing into yoga pants. They’re just simple ways to remind yourself that you’ve got this – even when it feels like you don’t.

_Because sometimes the most powerful self-care isn’t about adding more to your plate – it’s about finding tiny moments of relief in the life you’re already living._

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Written by:  Kristelle

Founder of Focus Forward Coaching, Learning, & Wellness

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