Here is an (incomplete!) list of some of the self care suggestions @everydaycarebot will be tweeting. 

I also encourage you to make your own lists - this is a self care list of some of the things that have helped me and others, but they might not help you. Experiment, work out what makes you feel good (or at least marginally better), find out what distracts you, work out how to calm down when you're having a panic attack. This is a strictly non-prescriptivist list: nobody can tell you how to treat your own mental illness.

If you have any suggestions, or you're worried any of the following are problematic or triggering in some way, please get in touch, either by tweeting @everydaycarebot or emailing emilyoliviareynolds@gmail.com.
 

  • take your meds
  • drink a glass of water
  • get out of bed (even if it's just for five minutes)
  • stand up
  • stretch
  • brush your hair
  • wash your face
  • have a shower (if you can't, wash in the sink or with face wipes)
  • brush your teeth
  • delete some emails
  • reply to some emails
  • open some post
  • delete some files from your desktop
  • reply to some texts
  • sit up a little bit straighter
  • smell something good (perfume? essential oils? garlic bread?)
  • open a window
  • go outside for a bit (five minutes is fine)
  • open your curtains
  • make your bed
  • change your sheets
  • do one load of laundry
  • water your plants
  • vacuum for five minutes
  • do a face mask
  • write a very simple to do list ("get out of bed, drink some water...")
  • get dressed (changing from night pyjamas to clean day pyjamas counts)
  • wash the dishes or fill the dishwasher
  • eat something
  • tidy your immediate surroundings
  • fill one small bag with rubbish
  • light some candles
  • make an appointment you've been avoiding
  • wash up your cutlery (you can do the dishes later)
  • make a list of books you want to read or shows/films you want to watch
  • delete a bunch of your old browser bookmarks
  • go through your wardrobe and get rid of things you don't wear
  • go through the fridge and get rid of old food
  • EAT SOMETHING
  • go for a really short walk (longer if you feel like it)
  • throw out old toiletries/sort out your bathroom cabinet
  • list all of the tiny things you did today. did you get out of bed for ten mins? write it down! look at all the shit you achieved!
  • listen to a podcast (it won't make you feel less depressed, but it will distract you)
  • pay your bills (boring but necessary)
  • make a cup of tea
  • take out the bins
  • do you need to make a doctor's appointment? make a doctor's appointment
  • make a more complex to do list
  • save a bunch of videos/memes/images that make you smile. look at 'em
  • buy a magazine and take some time to slowly read it
  • play a calming, distracting game (my favourite is monument valley)
  • do something small and distracting (a crossword? a stupid flash game? a sudoku?)
  • clear your coat pockets/bags of receipts, train tickets etc
  • collect all your loose change - buy yourself a really small treat or collect it in a jar
  • chat to a friend if you feel like it, but don't feel guilty if you can't reply
  • buy some vitamin d spray and use it regularly - taking time to care for your body can make you feel like you deserve to treat yourself well
  • stock up on easy to cook meals/ready meals/snacks for when you're too low to cook
  • if you have dirty cups or plates in your bedroom, move them into the kitchen
  • spend five minutes wiping down your kitchen surfaces
  • if you can't exercise right now, try to move - do some jumping jacks/jog on the spot/walk up and down the stairs
  • do something physically calming - moisturise, paint your nails, pluck your eyebrows, brush your hair
  • do a really tiny task you've been putting off (reply to an email/text, empty yr trash, change a lightbulb)
  • choose a big task you want to do and break it into tiny steps. if you can, start chipping away at them
  • don't feel guilty about turning your phone off or not responding to texts - being alone can be good
  • fold or hang up clothes you've left lying around - if you can't do it all at once, do it in five minute shifts
  • move from your bed to the sofa
  • talk to a real life human - doesn't have to be a full on chat, just say hi to the guy in the corner shop
  • try to create a schedule for taking your meds - if you can, stick to it
  • are you in pain? take an aspirin/paracetamol
  • are you cold? put on some more clothes/get a blanket. too hot? open a window (and you get some fresh air at the same time)
  • spritz some perfume/cologne
  • fill up your laundry basket
  • work out what relaxes you. a bath? meditating? yoga? turning your phone off? do the thing
  • clean up leftover food
  • if you can't wash your hair right now, use some dry shampoo
  • splash some water on your face
  • are you dissociating? do some grounding activities - say your name and date of birth out loud, or focus on physical sensations
  • if you're stable/well enough, cook a big batch meal. you can freeze the leftovers for when you're too ill to cook!
  • if you can't do your dishes right now, fill the sink with hot water and soak them - it'll make it easier to wash up later anyway
  • try your very best to go outside every day, even if it's just stepping out of the front door
  • if you have a pet, cuddle yr pet (fuck you cat, i'm depressed and you have to pay me attention)
  • if - AND ONLY IF - you feel stable enough, take time to block or mute triggering websites, people or phrases
  • going on holiday? make sure you have enough meds!
  • wipe your face with a face wipe
  • make your own list of self care techniques - ones that work for you and ones you want to try
  • log off for a bit (even if you just go and stare at the TV, put down your phone for ten minutes)
  • fill up a big bottle of water and slowly drink it throughout the day (bonus: this means you can stay hydrated without having to move much)
  • set a daily alarm on your phone to remind you to take your meds
  • quickly wipe down your laptop, keyboard or phone
  • put in a prescription for your meds before you run out
  • put all of your dirty dishes in the sink - you don't have to wash them yet, just collect them in one place
  • put some bleach down the toilet and leave it overnight
  • put all of your shoes away/neatly in one place
  • if you're up to it, try an 'unfuck your habitat' weekend challenge