5-Minute Self-Care Practices for People Going Through Divorce

When you’re in the thick of divorce, everything feels like too much. The logistics. The grief. The conversations you weren’t ready to have. Even the kindest advice about “taking care of yourself” can sound like a joke. I get it.

But here’s the truth: you still matter, even in survival mode. Self-care during divorce doesn’t have to be fancy. It doesn’t have to be time-consuming. It just has to be realistic—something small you can actually do on the hardest days.

So, here are 10 simple 5-minute self-care practices for when your nervous system is fried and your heart is heavy. These are not about “fixing” anything. They’re about offering yourself tiny moments of kindness and grounding.

1. Breathe On Purpose

Try this: Inhale for 4, hold for 4, exhale for 6. Repeat. That’s it. This kind of breathing tells your nervous system: we’re safe now. Just five minutes of this can make the edges of the day feel a little softer.

2. Lotion Your Hands Slowly

Pick up whatever lotion you have. Massage it into your hands like it’s a ritual. Feel the warmth. The softness. The small act of care. Let it remind you: you are still here, and you are still worthy of comfort.

3. Drink a Full Glass of Water

Yes, this counts. Hydration is often the first thing to go in survival mode. This five-minute act is a reminder: your needs are not a burden.

4. Step Outside and Look Up

You don’t even have to walk. Just open the door and look at the sky. Clouds. Light. Fresh air. It’s a reset button you can press anytime.

5. Put on a Song That Makes You Feel Something

Joy. Sadness. Power. Whatever you need. Blast it in the kitchen. Sing in the car. Music moves things through us. Let it.

6. Move Your Body (Just a Little)

Five minutes of stretching. Marching in place. Lying on the floor and rolling your shoulders. Divorce trauma lives in the body—let some of it out.

7. Say One Kind Thing to Yourself Out Loud

“I’m doing the best I can.” “This is hard and I’m still here.” “I deserve peace.” Even if you don’t believe it yet. Say it anyway. Let your nervous system hear it.

8. Text a Friend: “Thinking of You”

Not to start a long convo. Just to connect. Divorce can be isolating. One tiny reach-out can remind you you’re not alone—and it might mean the world to someone else, too.

9. Put Something Cozy on Your Body

A fuzzy robe. Comfy socks. A hoodie that feels like a hug. It’s not shallow—it’s sensory grounding. Wrap yourself in softness. You deserve it.

10. Light a Candle or Turn On a Lamp

Mood matters. Light matters. Especially when everything feels dim. This is a small way to say: “I’m creating warmth, even in hard places.”

These Tiny Acts Are Not Trivial

Divorce is disorienting. It messes with your identity, your routine, your sense of safety. But you don’t have to fix everything to start healing. These 5-minute moments are not fluff—they’re lifelines. They’re ways of telling yourself: I’m still here. I still matter. I’m still allowed to feel okay, even for a minute.

So start small. One breath. One glass of water. One soft thing. That’s where healing begins.