We’ve all had those days that throw us off our game. Maybe these days last for weeks, or months. Sometimes my bad days last for a long time. I can’t seem to crawl out of bed at a decent time, and likewise, I can’t seem to go to bed at a decent time. No matter how long I sleep, I’m always tired. I eat too much or too little. Everything upsets me, whether it makes me angry or sad, nothing makes me feel good. I’m an easy crier anyway, and it just gets worse during times like this.

But during times like this there is something I do to cheer myself up. I practice a little self-care. This is my list, so maybe if you’re in a funk you can try something like this out on yourself.

1. Shower.

First thing’s first, take a shower. It feels good to be clean. Showering when you feel like this can seem like a daunting task. It seems to take literally all your energy to carry your stricken body all the way to your bathroom, but this is why showering is the first task. Turn the water to super-hot and let it scorch your body. Run a rag over your face. Wash your hair, your body. Turn the water to cold, and rise yourself off. Force yourself to feel.

Turn the water off, and grab the softest towel you own. The hardest part is over.

2. Brush your teeth.

You’ll get that extra clean feel, if you’re up to it. It leaves you feeling even more fresh and new.

3. Lotion.

That’s right. Grab the nicest smelling lotion you have. I don’t care if it’s just a hand cream, rub it all over yourself. It just has to be your favorite. It doesn’t even have to smell like anything if you don’t want it to, just make sure you get your legs, arms, and face. Make yourself smooth.

4. Change your clothes.

Sometimes when these moods strike you simply just don’t move. Sometimes you don’t even leave your bed. Which means, unfortunately, that you’ll have been wearing the same clothes for a few days. After showering and putting on your lotion, change into your favorite comfy clothes. And I mean everything, shirt, pants, underwear. If you wear a bra break out the comfiest bra you own. Wear something soft and warm. If you don’t like pants skip the pants. You won’t be going anywhere anyway.

5. Actually get comfy.

Lay back onto your bed. Situate yourself in your favorite chair. Use your best most fluffy blankets and pillows. Maybe grab your pets for extra warmth. I like having a fan on low pointed towards me. Pull out your old stuffed animals (I know you’ve still got them).

6. Put on your best chill music.

Pull out those sweet acoustic covers. Put on some slow Bryan Adams. Gregory Alan Isakov. Bon Iver. All good choices. Whatever makes you feel better.

7. Do something you like.

Here’s where you can get creative with your own self-care routine. While you’re comfy, instead of just lying in bed trying to sleep, try doing some kind of activity. Pull out a book, new or old, doesn’t matter. Play a favorite video game. Watch your favorite movie; your favorite episode of your favorite television show. Maybe write that article you’ve put off for a few days. Go for a drive and listen to some more chill music. Remember to enjoy yourself.

8. Grab a snack.

In addition to probably not changing your clothes, maybe it’s been a while since you’ve last eaten. I like to grab my favorite drink (probably chocolate milk) when I’m feeling practically down. Something not too heavy, and natural like fruit would probably do you wonders (Pro tip: Bananas have tryptophan, a type of protein that the body converts into serotonin, which is supposed to help you relax and improve your mood).

Realize, this isn’t some cure all to your bad vibes. You probably won’t wake up the next morning wondering why you ever felt bad in the first place. This kind of funk isn’t going to leave you after listening to your favorite rock ballad. But you’ve got to start somewhere, and giving yourself a little love is as good as any place to begin.