Summer Self-Care Checklist for Overwhelmed Days
Feeling stretched thin this summer? Here’s a gentle, practical self-care checklist to help you pause, reset and feel better—without adding on any more pressure.
You love the idea of summer—the long evenings, the slower mornings, the breezy dresses and flip-flops and maybe even a road trip or two.
But here you are, somewhere between the second heatwave and the eighth load of washing, feeling low-key exhausted and wondering: Isn’t this supposed to be the relaxing season?
Summer can be a swirl of too-muchness: too much expectation, too many people to keep happy, too little time to yourself.
That’s why we created a short checklist to help on overwhelming days—not to add more, but to gently guide you back to what you need today.
Because here’s what I’ve learned (the hard way): self-care in summer doesn’t always look like bubble baths or beach escapes.
Sometimes it looks like sitting on the garden step for five minutes with your phone inside the house.
Or letting the kids watch one more episode so you can be alone in silence and remember what your own voice sounds like.
I’ve coached women through every kind of season, and summer—while beautiful—has a sneaky way of stealing our energy.
We keep trying to "make the most of it," but no one talks about how much it can take out of us, especially when we’re already carrying so much.
This checklist isn’t about self-improvement. It’s about self-preservation. And maybe even a little more joy.
Summer Self-Care Checklist for Overwhelmed Days
For when you feeling wobbly, weary or just a bit lost in the swirl of summer...
Try one or two. You don’t need to do them all.
1. Move to a cooler room—emotionally and literally.
If you’re overheating, physically or mentally, step into shade. It can be a room, a car, a headspace. Give yourself that pause.
2. Have a "bare minimum" day.
Pick 3 things: eat something, drink water, send one message. That’s enough.
3. Use your senses to re-centre.
Run your hands under cold water. Notice the texture of grass under your feet. Inhale something fresh—lavender, mint, citrus. Let your senses bring you back to the present.
4. Draw a boundary shaped like a hammock.
Say no to something, kindly. Then rest in the space it creates.
5. Write a tiny list of what’s working.
Even in the mess: the good coffee this morning, your kid’s laugh, the breeze through the window.
6. Reach for real connection.
One message to someone who sees you. Not for advice. Just for being seen.
7. Put your phone in a different room for 20 minutes.
Not forever. Just long enough to change the rhythm.
8. Move your body to move the moment.
Step outside. Stretch your arms overhead. Walk to the end of the street and back. A shift in motion can soften the stuckness.
9. Let something go half-done.
It can still be there tomorrow. And there’s something ok about that. Let it wait.
10. Ask yourself one kind question.
What would feel good right now? Then honour the first answer that comes.
Even one of these actions can shift your day, your breath, your summer.
What’s on your personal self-care checklist right now?
Which one of these would feel best today?
If this resonated with you, here are 3 ways to go deeper:
Join our Summer Wellcation – a 4-week self-guided online reset to reclaim your season.
Subscribe to our newsletter – for more ideas, inspiration and emotional support.
Browse our guide to overwhelm — for more ways to navigate the days when it all feels too much.
Let’s create a summer that feels like yours.
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Navigate summer with ease | Your guide to a joyful, stress-free season
Feeling overwhelmed by summer pressures? Discover our (Stay-at-home) Wellcation program: a 4-week guide to creating a meaningful and stress-free summer with self-care, connection, and exploration - all from the comfort of your own home.
Ah, summer. The very idea of it can conjure up visions of sun-kissed beaches, lazy afternoons with a good book, and get-togethers in pub gardens.
We picture carefree days spent reconnecting with loved ones and making memories that last a lifetime. But for many of us, summer brings a different kind of pressure.
The Summer Juggle: Balancing Work, Family, and Expectations
As we transition from the dark days of winter to hopefully a sun-filled summer, we can often find ourselves caught in so many expectations. From planning family vacations to managing work commitments, the pressure to make every moment count can feel overwhelming. For many, summer isn't just a time of relaxation; it's a high-stakes game of juggling various aspects of life.
Each year both of us eagerly anticipate how we’ll create magical summer memories for our kids. Yet, as the summer progresses, we often find ourselves exhausted and financially stretched, feeling like we’re the only ones who haven't had a break.
Feel familiar? The pressure to have the "perfect" summer can transform this joyful season into a stressful one, making it hard to maintain our well-being amidst the chaos.
Introducing Our Summer Wellcation
But what if we told you that this summer could be different? At If Lost Start Here, we've designed something to help you navigate these pressures with ease and create the summer you’ve been longing for.
Introducing our first-ever Summer (Stay-at-Home) Wellcation — a unique 4-week online course that brings the vacation to you, wherever you are.
Over the course of four weeks, we'll deliver short, inspiring postcard lessons straight to our app and/or online platform. These lessons are designed to help you create a summer that's both meaningful and manageable, allowing you to connect deeply with yourself, your loved ones, and the world around you.
Embrace a Balanced Summer: Inner and Outer Adventures Await
So, how does the Summer (Stay-at-Home) Wellcation work?
1. Inward Journeying
Each week, we'll provide you with tools to connect with yourself on a deeper level. Whether it's through a journaling prompt, a self-coaching exercise, or an audio note, these activities will help you stay grounded and attuned to your own needs. You'll learn to prioritize self-care and cultivate a sense of self-connection, making it easier to handle the external pressures of summer.
2. Outward Exploring:
Alongside your inward exploration, we'll encourage you to step outside your comfort zone with fun and engaging activities. From local scavenger hunts to mini-adventures in your neighborhood, these tasks will help you see your surroundings with fresh eyes and rediscover the joy of simple pleasures. It's about creating moments of joy and connection, no matter where you are.
3. Balanced Days:
By balancing these inward and outward approaches, you'll find some equilibrium this summer. You'll learn to manage your time and energy more effectively, reducing stress and increasing your overall sense of well-being. This balanced approach ensures that you can enjoy the season without feeling overwhelmed or stretched too thin.
Make This Summer Different: Join Our Wellcation Now
How will your summer be different this year? Come choose your own summer adventure with us and connect with what truly matters while the sun is hopefully shining.
Ready to start your Wellcation? Visit here to learn more and register now!
Losing Control of Your Emotions at 48? Here's What's Really Going On (and What You Can Do About It)
Feeling like you’re losing control of your emotions at 48? Here’s why midlife hits hard emotionally, what it means, and how to steady yourself again.
You’ve always been the one who kept it together.
At home. At work. In the moments when other people fall apart, you’ve been the calm one. The capable one. The one who handles things.
But lately, something’s changed. You find yourself snapping over small things. Crying in the car. Waking up with dread or feeling foggy-headed in meetings. You’re asking yourself:
“Why can’t I control my emotions anymore?”
And maybe even, “Am I going crazy?”
You’re not. You’re in midlife — and what you’re feeling is incredibly common. But that doesn’t mean it isn’t deeply disorienting. And it definitely doesn’t mean you have to keep silently pushing through.
“I’ve Always Held It Together — Until Now”
Midlife is often described as a "second puberty" for good reason. For many women in their mid-to-late 40s, it’s the first time that emotional stability — something we’ve prided ourselves on — starts to feel elusive. You may feel like you’ve become a different person almost overnight.
The truth is, this shift isn’t just in your head — and it isn’t a sign of weakness. It’s a combination of biological, emotional, and psychological factors that hit at once:
Changing hormone levels can affect mood regulation and cognitive function.
Long-held emotional patterns (like bottling things up to stay professional or strong) begin to break down under pressure.
The stress of managing work, relationships, and caregiving responsibilities compounds everything.
It’s no wonder you feel like you’re holding on by a thread. And it’s no wonder you're asking: When will I feel like myself again?
What’s Really Going On with Your Emotions in Midlife
The good news is: there are ways to make sense of all this.
Understanding why your emotions feel so intense or unpredictable right now is the first step to feeling more steady.
You don’t need to meditate for hours or do a total life reset. You just need the right kind of support — practical, grounded, and designed for your life stage. Not one-size-fits-all advice. Not something that makes you feel broken or too much.
You need:
Language to understand what’s going on internally
Tools to respond to your emotions with clarity, not panic
Support that respects your intelligence, your capacity, and your lived experience
How to Feel Like Yourself Again (Even If You’re Not There Yet)
Imagine having a framework that explains what’s happening beneath the surface — so your emotions feel less scary and more manageable.
Imagine learning how to respond to your feelings without judging yourself, spiralling into shame, or snapping at the people you love.
Imagine feeling like yourself again — but with a deeper understanding of who that is now.
That’s exactly why I created So Emotional — a midlife course and community that helps women like you stop feeling out of control and start feeling informed, equipped, and understood.
So Emotional: A Course + Community for Women in Midlife
This is a four-week, expertly guided course to help you:
Understand why your emotions feel different in midlife
Learn tools for emotional regulation that actually make sense
Build emotional resilience without pretending nothing’s wrong
Reconnect to the steady, capable self you know is still in there
Join the waitlist now to get first access to enrolment and early bird bonuses.
How to Deal with Emotional Burnout in Midlife
Feeling emotionally burned out in midlife? Learn why you feel this way, how hormones play a role, and get practical tools to move forward with more clarity.
Have you ever caught yourself thinking, Why am I so tired, so emotional, so unlike myself lately?
You’re not just “moody.”
You’re not just “failing to cope.”
You may be experiencing emotional burnout — and if you’re a woman in midlife, you’re far from alone.
Emotional burnout happens when your emotional reserves have been stretched thin for too long. You’ve been holding space for everyone else — your kids, your partner, your parents, your workplace — and slowly, silently, your own needs have slipped off the radar.
What makes this even more intense in midlife are the hormonal shifts happening under the surface. Perimenopause and menopause bring changes in estrogen, progesterone, and testosterone, which directly impact your body and brain — affecting mood, energy, focus, and resilience.
You’re not imagining this. You’re not weak. You’re human, and your body is asking you to pay attention.
Why You’re Feeling So Emotionally Burnt Out Right Now
For years, you’ve been the glue:
Keeping the family running.
Holding the emotional weight of relationships.
Being the one everyone relies on.
But now? You’re snapping or withdrawing. You feel guilt and shame after emotional outbursts. You can’t figure out why you’re so exhausted or why small things set you off.
This is emotional burnout.
It shows up as:
Constant tiredness, even after rest.
Feeling numb, flat, or disconnected.
Increased irritability or sadness over small triggers.
A sense of “losing yourself” or wondering if you’ll ever feel balanced again.
And here’s the thing: hormonal shifts amplify all of this. Fluctuating hormones can disrupt serotonin and dopamine levels, making you more vulnerable to mood swings, anxiety, and emotional overload.
Getting the right support — including exploring options like HRT (hormone replacement therapy) where appropriate — can be part of the picture, alongside emotional tools and understanding.
How to Start Moving Through Emotional Burnout
So, how do you begin to navigate emotional burnout in midlife? Here’s what we know from emotions coaching and recent research:
Understand the narratives you hold about your emotions.
Many women have been raised to believe that anger, frustration, or sadness are “bad” or “selfish.” But these emotions are signals — not flaws. Learning to recognise, name, and work with them (rather than push them down) is the first step toward healing.
Bring the body into the process
Emotions aren’t just in the mind; they live in the body. Gentle body scans, breathing exercises, or even mindful movement can help you reconnect with what you’re feeling — and release some of the emotional tension you’ve been carrying.
Separate yourself from your emotions
You are not your anger. You are not your exhaustion. These are experiences you are having, not identities you are becoming. This small shift can help you move from drowning in feelings to navigating them with more clarity.
Get the right support
Whether it’s therapy, HRT, emotions coaching, or a guided programme, you don’t have to figure this out alone. There is nothing to be gained for pushing through solo — and finding the right help can bring immense relief.
When you start to untangle what you’re feeling, why you’re feeling it, and how your body is playing a role, you begin to see:
You are not broken.
You are not failing.
You are in a transition — one that’s asking for more understanding, more care, and better support.
With the right tools, you can move through emotional burnout toward a steadier, more resourced version of yourself.
Join the Waitlist: So Emotional — A Midlife Feelings Reset
We’ve designed this 4-week online course and community for women in midlife who want to better understand their emotions, reconnect with themselves, and gently shift how they carry their emotional weight. You’ll get to explore your emotional patterns and learn practical tools to manage overwhelm with other women going through it too and expert guidance from a Certified Emotions Coach.
Join the waitlist now to be first in line for early access, exclusive bonuses, and the support you deserve.
You don’t have to stay stuck in emotional burnout. Let’s find a way forward — together.
How to Find Calm When Life Feels Overwhelming: 5 Daily Practices for Mental Wellbeing
Getting through the overwhelm without leaving your home. The five daily wellbeing practices that can help you wherever you are in life.
When life feels overwhelming, it’s hard to know where to begin. You’re juggling a million things, and the thought of carving out time for self-care seems impossible. But what if you could start with just 5 minutes a day? A small pause to breathe, reflect, and recharge—right in the middle of your busy life.
We often think of wellbeing as something that requires big gestures—a week at a retreat, a long vacation, or a complete lifestyle overhaul. But the reality is that true mental wellbeing comes from the small, consistent actions we take each day. When stress is mounting and you’re feeling frazzled, these daily practices can help bring calm and clarity to your life.
Here are five easy practices to incorporate into your day:
5-Minute Breathing Breaks:
A simple deep-breathing exercise can calm your nervous system and help you regain focus.
Journaling for Reflection:
Spend a few minutes writing about your thoughts or emotions. It doesn’t have to be deep—just getting things out of your head and onto paper can feel like a release.
Unplugging from Tech: Take intentional tech-free moments during your day, whether it’s during meals or a 15-minute screen break.
Connecting with Nature: Even a short walk outside can provide a fresh perspective. If you can’t get outside, bring nature indoors with houseplants or open windows.
Gratitude Practice: Reflect on 1-2 things you’re grateful for each day. This simple practice can shift your mindset and help you appreciate the positives, even in challenging times.
By starting small, you’ll find it’s easier to manage your stress and feel more grounded. And if you’re looking for more structure and support to make these habits stick, the Everyday Retreat is designed to help you do just that, with live meet-ups and daily lessons that fit right into your schedule.
With just 10 minutes a day, you’ll be able to create space for calm in your life. These small practices add up, helping you navigate overwhelming days with more ease, clarity, and a deeper sense of wellbeing.
Ready to dive deeper? Join our live Everyday Retreat and explore these practices with expert guidance and support. Join as a paid Substack Member and get access to this course from April 7 for free.
Reset Your Wellbeing for 2025: 8 Gentle Ways to Thrive This Year
Transform your approach to self-care with 8 simple, sustainable wellbeing principles. Start your 2025 with self-compassion, curiosity, and connection.
The start of a new year is full of promise—a fresh notebook ready to be filled with your story. Yet, the pressure of resolutions can feel overwhelming.
What if this year, instead of striving to fix yourself, you focused on nurturing your wellbeing? This New Year, step away from the hustle of perfection and explore 8 simple ways to reset your relationship with self-care and mental health.
Whether you’re feeling lost, overwhelmed, or simply curious, these principles are designed to help you reconnect with yourself in a way that feels sustainable and authentic to you.
1. Stop Trying to Fix Yourself
You are not broken. Wellbeing isn’t about becoming someone new—it’s about embracing who you already are and creating space for self-discovery.
Journal Prompt:
- What would it feel like to stop fixing myself and start exploring who I am?
2. Focus on Acceptance Over Transformation
Instead of chasing grand transformations, focus on small, compassionate changes that honor where you are now.
Journal Prompt:
- What is one thing I can accept about myself today?
3. Start with Tiny Actions
Big changes aren’t necessary. Tiny, consistent steps—like journaling for 5 minutes or stepping outside to breathe—are powerful.
Journal Prompt:
- What is the smallest action I can take today to feel better?
4. Embrace Imperfection
Wellbeing doesn’t have to be polished. Messy yoga, scribbled journal pages, or a walk in mismatched socks all count.
Journal Prompt:
- How can I let go of perfection in my wellbeing practice?
5. Tune Into Your Feelings
Feelings guide us, yet we often ignore them. Start noticing your emotions and invite them into your days for better wellbeing.
Journal Prompt:
- Which emotion have I been avoiding, and how can I make space for it?
6. Skip the Trends
Wellbeing trends can be fun, but they’re not always right for everyone. Choose practices that resonate with your values and lifestyle.
Journal Prompt:
- What trends don’t work for me, and what practices feel more authentic?
7. Accept Wellbeing’s Ebb and Flow
Your relationship with wellbeing will change over time, and that’s okay. Give yourself permission to adapt.
Journal Prompt:
- What does wellbeing mean to me right now, and how might it evolve this year?
8. Expand Your Definition of Wellbeing
Wellbeing isn’t just physical—it includes emotional, relational, and even spiritual aspects. Think of it as a whole-life approach.
Journal Prompt:
- What parts of my life—emotional, spiritual, relational—need more attention?
Your 2025 Wellbeing Reset Starts Here
What part of this manifesto speaks to you the most?
Ready to approach this year differently? Join New Year, New Approach to find a better way to well for all the days of 2025.
Let’s create a year of small, meaningful shifts that truly feel good to you.
Let go of summer stress | Your path to a relaxed and happy August
Discover how to enjoy a stress-free summer by learning what to let go.
Imagine embarking on a hike along the Appalachian Trail, a challenging six-month journey spanning over two thousand miles. At the start, eager hikers carry backpacks filled with items for every conceivable situation — flasks, cooking utensils, tarps, tents, granola bars, and extra clothes. But, by the first stop, many realize they’ve overpacked. They begin to understand a crucial lesson: what they can set down.
Embrace the freedom of letting go
This story, beautifully told in Kate Bowler’s No Cure for Being Human, highlights a vital truth: carrying too much makes any journey harder. As life throws more at us, especially during summer, we tend to overload ourselves. Whether it's packing for a beach day or managing the kids' summer schedules, the extra baggage can become overwhelming. Over-preparing and multitasking can lead to stress and burnout, leaving little time for relaxation or enjoyment.
Lighten your load for a more joyful journey
This summer, consider what you can set down to make life easier and more enjoyable. Instead of juggling everything, let go of the unnecessary burdens. Embrace the idea of doing less to feel freer and lighter. It’s about finding balance and allowing yourself moments to simply be.
Transform your summer with our Wellcation
Join us for our Summer Wellcation, an online course designed to help you lighten your load and enjoy a stress-free summer. For just 10 minutes a day, you’ll find your own retreat from the hustle and bustle of daily life. No need to pack or plan — just show up with a pen and paper if you’d like. This is your chance to pause, breathe, and rejuvenate.
Don’t miss out! Register by Sunday 11 August 2024 and receive a free 3-month subscription to The Wellery, our supportive Substack community. Take this step towards a more relaxed and joyful summer, and let’s journey together through this season.
Join Now and start your path to a lighter, brighter summer!
Unwind your summer: Simple tips for a stress-free season
Discover how to balance the desire for a perfect summer with the realities of our busy lives.
Summer is here, and with it, visions of beaches, BBQs, and long, sunny days. It's a season filled with the promise of relaxation and adventure, conjuring up nostalgic memories of childhood summers spent chasing ice cream trucks and playing hide and seek. But for many of us, summer can also bring a unique set of pressures. How do we balance the desire for a perfect summer with the realities of our busy lives?
Turning chaos into calm: Real-life summer stories
We understand. Claire is currently gearing up for summer with her kids almost out of school, feeling the excitement but also the stress of juggling everything. Amanda, already mid-summer, is balancing early morning work sessions with family adventures. Sound familiar? Whether you’re prepping for summer or needing a mid-season reset, we’ve got the perfect solution.
Transform your summer in just 10 minutes a day
Introducing our Summer Wellcation course! Designed to help you stay connected with yourself and your loved ones while disconnecting from tech, this course fits seamlessly into your busy schedule. With just 10 minutes a day for 4 weeks, you can create the summer you need right now.
Imagine a summer of play
Imagine a summer where you find time for yourself every day, strengthen your relationships, and enjoy tech-free moments. Our engaging activities and quick lessons will help you achieve just that. Join us now and make this summer one to remember.
What we’ll cover:
How to Stay Connected to Yourself:
Discover the magic of summer for yourself with 10 minutes of daily “me time”.
How to Stay Connected with Others:
Rekindle friendships, start new ones, or host intimate gatherings.
How to Disconnect from Tech:
Learn digital well-being practices to reduce screen time for you and your family.
P.S. Follow us on Instagram for more summer wellbeing tips!
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