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101 ways to take care of yourself when the world feels overwhelming.

A therapist shares small ways to practice self-care.

I think that, for most of us, there are times in life when it all just feels like Too Much.

There may be some days, weeks, months, maybe even years when — for whatever reason — just getting through the day or going to work or putting one foot in front of the other feels hard. Really, really hard.

Photo via iStock.

Maybe it’s because you’re wrestling with anxiety, depression, or some other mental illness.

Maybe it’s because you’ve had your heart broken. Maybe you’ve gone through a physical or emotional trauma. Maybe you’re deeply grieving. Or maybe there’s no easily understood reason for why you’re feeling bad.

Whatever the case, I want you to know that it’s OK if you’re going through a tough time.

This doesn’t make you any less lovable, worthy, or capable. This just means you’re human. Being a human can be a messy, hard, confusing, painful experience sometimes.

So if you or someone you love is going through one of these tough times right now, a time where it all just feels like too much, I want to offer up 101 suggestions for self-care to help you or your loved one get through this time.

Photo via iStock.

1. Have a good, long, body-shaking cry.

2. Call a trusted friend or family member and talk it out.

3. Call in sick. Take comp time if you can. Take a mental health day.

4. Say no to extra obligations, chores, or anything that pulls on your precious self-care time.

5. Book a session (or more!) with your therapist.

6. Dial down your expectations of yourself at this time. When you’re going through life’s tough times, I invite you to soften your expectations of yourself and others.

7. Tuck yourself into bed early with a good book and clean sheets.

8. Watch a comforting/silly/funny/lighthearted TV show or movie. ("Parks and Recreation," anyone?)

9. Reread your favorite picture and chapter books from childhood.

10. Ask for some love and tenderness from your friends on social media. Let them comment on your post and remind you that you’re loved.

11. Look at some some really gorgeous pieces of art.

12. Watch YouTube videos of Ellen DeGeneres and the adorable kids she has on her show.

13. Look at faith-in-humanity-restoring lists from around the internet.

14. Ask for help. From whomever you need it — your boss, your doctor, your partner, your therapist, your mom. Let people know you need some help.

15. Wrap yourself up in a cozy fleece blanket and sip a cup of hot tea.

16. Breathe. Deeply. Slowly. Four counts in. Six counts out.

17. Hydrate. Have you had enough water today?

18. Eat. Have you eaten something healthy and nourishing today?

19. Sleep. Have you slept seven to nine hours? Is it time for some rest?

20. Shower. Then dry your hair and put on clothes that make you feel good.

21. Go outside and be in the sunshine.

22. Move your body gently in ways that feel good. Maybe aim for 30 minutes. Or 10 minutes if 30 feels like too much.

23. Read a story (or stories) of people who overcame adversity or maybe dealt with mental illness, too. (I personally admire J.K. Rowling’s story.)

24. Go to a 12-step meeting. Or any group meeting where support is offered. Check out church listings, hospital listings, or school listings, for example.

25. If you suspect something may be physiologically off with you, go see your doctor and/or psychiatrist and talk to them. Medication might help you at this time, and professionals can assist you in assessing this.

26. Take a long, hot bath. Light a candle and pamper yourself.

27. Read inspirational quotes.

28. Cuddle someone or something. Your partner. A pillow. Your friend’s dog.

29. Read previous emails, postcards, letters, etc. from friends and family reminding you of happier times.

30. Knit. Sculpt. Bake. Engage your hands.

31. Exhaust yourself physically — running, yoga, swimming, whatever helps you feel fatigued.

32. Write it out. Go free-form in a journal or on a computer. Get it all out and vent.

33. Create a plan if you’re feeling overwhelmed. List out what you need to do next to tackle and address whatever you’re facing. Chunk it down into manageable and understandable pieces.

34. Remind yourself you only have to get through the next five minutes. Then the next five. And so on.

35. Take five minutes to meditate.

36. Write out a list of 25 reasons you’ll be OK.

37. Write out a list of 25 examples of things you’ve overcome or accomplished.

38. Write out a list of 25 reasons you’re a good, lovable person.

39. Write out a list of 25 things that make your life beautiful.

40. Sniff some scents that bring you joy or remind you of happier times.

41. Ask for support from friends and family via text if voice-to-voice contact feels like too much. Ask them to check in with you via text daily or weekly, whatever you need.

42. Lay down on the ground. Let the Earth or floor hold you. You don’t have to hold it all on your own.

43. Clean up a corner of a room of your house. Sometimes tidying up can help calm our minds.

44. Ask yourself: What’s my next most immediate priority? Do that that. Then ask the question again.

45. Read some poetry. Rumi, Hafiz, and Mary Oliver are all excellent.

46. Take a tech break. Delete or deactivate social media if it feels too triggering right now.

47. Or maybe get on tech. If you’ve been isolating, maybe interacting with friends and family online might feel good.

48. Go out in public and be around others. You don’t have to engage, but maybe sit in a coffee shop or on a bench at a museum and soak up the humanity around you.

49. Or if you’re feeling too saturated with contact, go home. Cancel plans and tend to the introverted parts of yourself.

50. Ask friends and family to remind you that things will be OK and that what you’re feeling is temporary.

51. Put up some Christmas lights in your bedroom. They often make things more magical.

52. Spend a little money and treat yourself to some self-care and comfort. Maybe take a taxi versus the bus. Buy your lunch instead of forcing yourself to pack it. Buy some flowers that delight you.

53. Make art. Scribble with crayons. Splash some watercolors. Paint a rock. Whatever. Just create something.

54. Go wander around outside in your neighborhood and take a look at all the lovely houses and the way people decorate their gardens. Delight in the diversity of design.

55. Go visit or volunteer at your local animal rescue. Pet some animals.

56. Look at photos of people you love. Set them as the wallpaper of your phone or laptop.

57. Create and listen to a playlist of songs that remind you of happier times.

58. Read some spiritual literature.

59. Scream, pound pillows, tear up paper, shake your body to move the energy out.

60. Eat your favorite, most comforting foods.

61. Watch old "Mister Rogers’ Neighborhood" videos online.

62. Turn off the lights, sit down, stare into space, and do absolutely nothing.

63. Pick one or two things that feel like progress and do them. Make your bed. Put away the dishes. Return an email.

64. Go to a church or spiritual community service. Sit among others and absorb any guidance or grace that feels good to you.

65. Allow yourself to fantasize about what you’re hoping or longing for. There are clues and energy in your reveries and daydreams that are worth paying attention to.

66. Watch autonomous sensory meridian response videos to help you calm down and fall asleep at night.

67. Listen to monks chanting, singing Tibetan bowls, or nature sounds to help soothe you.

68. Color in some coloring books.

69. Revisit an old hobby. Even if it feels a little forced, try your hand at things you used to enjoy and see what comes up for you.

70. Go to the ocean. Soak up the negative ions.

71. Go to the mountains. Absorb the strength and security of them.

72. Go to the forest. Drink in the shelter, life, and sacredness of the trees.

73. Put down the personal help books and pick up some good old-fashioned fiction.

74. Remember: Your only job right now is to put one foot in front of the other.

75. Allow and feel and express your feelings — all of them! — safely and appropriately. Seek out help if you need support in this.

76. Listen to sad songs or watch sad movies if you need a good cry. ("Steel Magnolias," anyone?)

77. Dance around wildly to your favorite, most cheesy songs from your high school years.

78. Put your hands in dirt. If you have a garden, go garden. If you have some indoor plants, tend to them. If you don’t have plants or a garden, go outside. Go to a local nursery and touch and smell all the gorgeous plants.

79. If you want to stay in bed all day watching Netflix, do it. Indulge.

80. Watch or listen to some comedy shows or goofy podcasts.

81. Look up examples of people who have gone through and made it through what you’re currently facing. Seek out models of inspiration.

82. Get expert help with whatever you need. Whether that’s through therapy, psychiatry, a lawyer, clergy, or something else, let those trained to support you do it.

83. Educate yourself about what you’re going through. Learn about what you’re facing, what you can expect to feel, and how you can support yourself in this place.

84. Establish a routine and stick to it. Routines can bring so much comfort and grounding in times of life that feel chaotic or out of control.

85. Do some hardcore nesting and make your home or bedroom as cozy and beautiful and comforting as possible.

86. Get up early and watch a sunrise.

87. Go outside, set up a chair, and watch the sunset.

88. Make your own list of self-soothing activities that engage all five of your senses.

89. Develop a supportive morning ritual for yourself.

90. Develop a relaxing evening ritual for yourself.

91. Join a support group for people who are going through what you’re going through. Check out the listings at local hospitals, libraries, churches, and universities to see what’s out there.

92. Volunteer at a local shelter or hospital or nursing home. Practice being of service to others who may also be going through a tough time.

93. Accompany a friend or family member to something. Even if it’s just keeping them company while they run errands, sometimes this kind of contact can feel like good self-care.

94. Take your dog for a walk. Or borrow a friend’s dog and take them for a walk.

This kangaroo dog loves walks.

95. Challenge your negative thinking.

96. Practice grounding, relaxation techniques.

97. Do something spontaneous. Walk or drive a different way to work. Order something new off the menu. Listen to a playlist of new songs.

98. Work with your doctor, naturopath, or nutritionist to develop a physical exercise plan and food plan that will be supportive to whatever you’re facing right now.

99. Pray. Meditate. Write a letter to God, the universe, the Source, your higher self — whatever you believe in.

100. As much as you can, try and trust the process.

101. Finally, remember, what you’re going through right now is temporary. It may not feel like that from inside the tough time you’re in, but this too shall pass and you will feel different again someday. If you can’t have faith in that, let me hold the hope for you.

This list is really just a starting point meant to catalyze your own thinking about how you can best take care of yourself during life’s tough times and to spark your curiosity and interest in strengthening your self-care now and ongoing.

It's not meant to be prescriptive nor do I mean to imply you need to do all or any of these things to take good care of yourself. You are the expert of your own experience, and I trust that you know what’s best for you.

Also, my hope is that in reading this, you’re hearing me say how normal and natural it is to struggle and to have these tough, hard times. It’s part of being human.

You’re not alone in this.

GIF via "Friends."


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Joy

Teacher goes above and beyond for a biology lesson by wearing an anatomically correct suit

That's one way to keep students engaged!

@mikemoratinos/X

Veronica Duque wearing her famous anatomy suit

Being an educator in the American public school system is one of the hardest jobs in our nation. Not only is the work itself challenging, but with constant battles for educational funding and a student body increasingly tethered to their electronic devices, most teachers in America and around the world are navigating uncharted territory when it comes to finding ways to keep their students engaged in their studies.

And that's why when Verónica Duque came across a form-fitting, anatomical bodysuit while doing some online shopping, she thought it would be perfect visual aid to convey vital information (pun intended) to her students in Spain, in a way they'd actually remember.

Turns out, the entire internet would remember it too.

Duque's husband tweeted a collage of images from the classroom lesson, which quickly went viral, with nearly 70,000 likes. Loosely translated, the tweet from her husband Michael reads: "Very proud of this volcano of ideas that I am lucky to have as a wife. Today she explained the human body to her students in a very original way. Great Veronica !!!"

In an interview with Bored Panda, Duque explained the thought process that led her to presenting her third-grade-class with a unique approach to learning.

"I was surfing the internet when an ad of an AliExpress swimsuit popped up," she said. "Knowing how hard it is for kids this young to visualize the disposition of internal organs, I thought it was worth giving it a try."

anatomy, anatomical suit, teachers, science, cool teachers, science class, amazonThis is a teacher who cares. assets.rebelmouse.io

Online retailers like Amazon have a number of similar anatomical bodysuits for sale. While most people apparently purchase them for Halloween costumes or as gag gifts, it's now likely that Duque's viral moment will inspire some other educators around the world to take a similar approach to teaching the body basics to their students.

anatomy, anatomical suit, teachers, science, cool teachers, science class, amazonHalloween costume, check. Amazon

While some on Twitter were critical of the suit, the vast majority have praised Duque for her innovative approach to teaching. And the anatomical bodysuit is reportedly far from her first creative endeavor in the classroom.

"I decided long ago to use disguises for history lessons," she told Bored Panda. "I'm also using cardboard crowns for my students to learn grammatical categories such as nouns, adjectives, and verbs. Different grammar kingdoms, so to say."

And when it comes to the inevitable, made-up controversy that tends to latch itself onto virtually anyone that goes viral, Duque said she says there's another far more controversial stereotype she hopes her brief moment of fame will help address.

"I'd like society to stop considering teachers to be lazy bureaucratic public servants," she said. "We're certainly not." Get this teacher a raise!

What really works about Duque's presentation is that it engages students in a sensorial experiences, which helps lessons stick (and let's face it, anything that engages he sense nowadays is a godsend). But there are other methods teachers/parents can try that don't involve wearing a suit with guts on 'em.

Here are some suggestions for hands-on "DIY experiments", courtesy of the Little Medical School website:

1. Building the respiratory system by creating a model lung with straws, balloons, bottles, and duct tape

- YouTubewww.youtube.com

2. Sculpting Body parts with Play Doh

(Grab free printable mats on 123Homeschool4Me)

- YouTubewww.youtube.com

3. Build a functioning heart model

- YouTubewww.youtube.com

Of course, these lessons are a little more geared towards younger students, but at the same time, it could provide some inspiration for how to get students more involved in their own learning, just like Duque did.

This article originally appeared six years ago.

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Heroes

Man walking his dog sees the moment a 7-year-old slips into a river and rushes to save his life

"Oh my God, I’m going to have to jump in."

Photo credit: Canva

Man walking his dog saves boy who fell into the Seneca River

The thing about community is you don't have to know the people in your community to look out for them. Thankfully this is something that has resulted in neighbors helping neighbors in mundane and extraordinary situations. One little boy in New York is still alive thanks to one of his community members looking out for him when he found himself in pretty serious trouble.

Ed Rohmer, 61 was out walking his dog near the Seneca River in Baldwinsville, NY when he spotted seven-year-old Makai Bays walking with his bike across Lock 24. Where the boy was walking sits atop a water filled area that is opened and closed to raise or lower boats in the canal like an elevator. Makai stopped pushing his bike and, instead, climbed onto the large locking area where he sat dangling his feet. This prompted Rohmer to call out to the boy, hoping to stop him from making a grave mistake.

But just after Rohmer yells to the boy to be careful, Makai slipped off the lock and plunged into the frigid water below. The man attempted to cross the lock to get to the boy, but Rohmer tells syracuse.com that his dog Maggie refused to go over the grates. It didn't stop him from going after the child desperately trying not to drown in the cold river. Rohmer spotted an older kid on a skateboard and handed his dog over to them, then he rushed to try and get Makai out of the river.

All of this is happening while Makai's mom, Taylor Provost was at work. The mom of four left her 18- year-old daughter to babysit her younger siblings while Provost worked an evening shift. Makai was out with two other little boys playing when the kids got separated after deciding to go to the park. It was then that Makai, who had recently moved to that part of town, ended up next to the river where he fell in.

Thankfully, Rohmer happened to be nearby. After he witnessed the boy fall into the river, he rushed to save him—and then called 911. When the man made it to the edge of the lock he could see Makai hanging onto a log. It turns out the little boy didn't know how to swim, so the log was the only thing keeping him afloat. However, with the water so cold, it would only be a matter of time before he could no longer hold on.

Rohmer told syracuse.com that he yelled down to the scared boy, “I’m here. I'm going to help you."

The good Samaritan held the boy's bike over the lock and instructed him to grab onto the wheel so he, Rohmer, could use it to pull him up. Unfortunately, Makai's hands were so numb at this point that it was too painful for the boy to hold on. After a couple of failed attempts to grab his bike's wheel, the little boy slipped under the water. In an instant he was gone; one of his shoes floated to the top of the water where his head had just been.

In a Facebook post, Rohmer wrote, "He grabs it but says he can’t hold on, it hurts his hands. I get him about halfway out of the water and his hands slip off due to him being weighed down by the water and cold and scared. I try this two more times and his head goes under water as [he] falls back in on the second and third try. At this point I’m thinking I’m going to have to jump in if he doesn’t come back up. But i have no idea how I’m going to get him or myself back up."

Just when he was about to hop into the water with no idea how to get out, police and volunteer fire fighters show up. They all work together to figure out how to get the boy out after the bike and life ring didn't work. Eventually, one of the firemen put on special gear while Rohmer held onto his ankles, and lowered him down while another fireman helped from another angle to get the boy out of the freezing water.

After several hours in the hospital and likely lots of hugs from his mom, Makai is back home without injury. Just days after his near death experience in the Seneca River, Makai got to meet his real life hero with his mom and sister by his side.

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Motherhood

A Patagonia employee breastfed her baby in a meeting. Her male VP's response was perfect.

"It’s no wonder that Patagonia has 100% retention of moms."

Holly Morissette/LinkedIn
When a Patagonia employee breastfed her baby in a meeting her male VP's response was a masterclass in workplace values

Years after first engineering it, Patagonia's approach to the "family-friendly workplace" is on a whole new level that still deserves our attention - and praise. Unfortunately, parents all over the U.S. are struggling with burnout, high costs, unreliable childcare, poor paid leave, and more — in short, they're hanging on by a thread. But it's extremely reassuring to know that there are still some companies that value parents in the workplace and are fighting hard to keep them happy.

The outdoor clothing and gear company has made a name for itself by putting its money where its mouth is. From creating backpacks out of 100% recycled materials to donating their $10 million tax cut to fight climate change to refusing to sell to clients who harm the environment, Patagonia leads by example. It's made them not only an admired brand when it comes to values and integrity, but a beloved one with its own customers, who are fiercely loyal.

That dedication to principle is clear in its policies for parents who work for them, as evidenced by a 2019 viral post from Holly Morisette, a recruiter at Patagonia.


patagonia, workplace, office, career, benefits, paid leave, parental leave, parentingPatagona has always done a great job taking care of its employeesYukiko Matsuoka/Flickr

Morissette's stunning story begins with bringing her baby into a meeting at the office and proceeding to breastfeed as the team around her continued to discuss ROI, KPIs, EBITDA, and all those other acronyms corporate office culture loves so much.

That's when a male colleague took note of what she was doing.

Morrissette described the incident later on LinkedIn:

While nursing my baby during a morning meeting the other day after a recent return from maternity leave, our VP (Dean Carter) turned to me and said...”There is no way to measure the ROI on that. But I know it’s huge.”

It got me thinking...with the immense gratitude that I have for on-site childcare at Patagonia comes a responsibility to share a “call to action”. A PSA to tout the extraordinary benefits that come along with not asking employees to make the gut wrenching decision to either leave their jobs or leave their babies. TO HAVE TO LEAVE THEIR JOBS OR LEAVE THEIR BABIES. That perhaps just one person will brave the subject with their employer (big or small) in the hopes that it gets the wheels turning to think differently about how to truly support working families.

That with a bit of creativity, and a whole lot of guts, companies can create a workplace where mothers aren’t hiding in broom closets pumping milk, but rather visiting their babies for large doses of love and serotonin before returning to their work and kicking ass.

It’s no wonder that Patagonia has 100% retention of moms. Keeping them close to their babies keeps them engaged. And engaged mothers (and fathers!) get stuff done.

Thank you, Patagonia, for leading the way.

patagonia, kids, children, parenting, employee benefits, company culture, parental leave, paid leaveWhile nursing my baby during a morning meeting the other day after a…www.linkedin.com


The post gathered massive attention on social media where commenters were smitten, if a little jealous:

"I was never so confident to nurse during a meeting, but I love that you were. I especially love the response. No different than an adult eating a protein bar. No one should bat an eye."

"I am in absolute awe over your story and I thank you so much for sharing it. We go to work to support our families, but we stay with great companies because they support us as people, as humans, and they see us and appreciate us where we are at. Beautiful."

"Amazing! How I wish I had this with by kids. One of my "fun" memories was when I worked for an insurance company with no room available for nursing moms. I pumped 3 times a day in an empty office with no window shades nor a lock."

Just the first eight words of Morissette's post are extraordinary. "While nursing my baby during a morning meeting..."


the office, office, workplace, career, parenting, working moms, breastfeedingNot sure if Dwight Schrute would be as accomodating.Giphy

As if that's totally normal. As if everyone understands that working moms can be much more engaged and efficient in their jobs if they can feed their baby while they go over sales figures. As if the long-held belief that life and work must be completely separate is a construct that deserves to be challenged.

And then the comment from her male colleague about the ROI (Return on Investment) of breastfeeding—witty, considering the time and place, and yet so supportive.

On-site childcare so that parents don't have to choose between leaving their jobs or leaving their babies. Letting life integrate with work so that working families don't have to constantly feel torn in two different directions. Flexibility in meetings and schedules. Allowing for the natural rhythms and needs of breastfeeders. Making childcare as easy and accessible as possible so that employees can be more effective in their jobs.

All of this seems so profoundly logical, it's a wonder that more companies have not figured this out sooner. Clearly, it works. I mean, who has ever heard of a 100% retention rate for mothers?

But that's not all folks! Patagonia has extended its support for parents in recent years by allowing up to a staggering 16 paid weeks off. Parents and non-parents alike also enjoy top-notch healthcare, college tuition reimbursement, and so much more.


Patagonia founder discusses why the company's values are so importantwww.youtube.com

The company could almost be a case study in employee retention when it comes to parents. Experts say the things workers value the most in their career when they have children are paid time off, flexible scheduling, and help with childcare.

One more thing that makes a huge difference? A great manager who understands and supports the parent's needs. In this case, maybe one who doesn't flinch at a breastfeeding mother in the workplace.

Patagonia's got it goin' on. Let's hope more companies take their lead.

This article originally appeared on six years ago.

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Joy

Woman shares the one heartwarming request she got while visiting a nursing home

A beautiful story reminding us that some things never change.

@brittanydspivey/TikTok

We need more stories like this.

When vocal coach Brittany Spivey’s mother passed away in 2022, she began sharing her grief journey—and all the discoveries and transformation it brought—online. Including one particularly lovely story involving her visits to a nursing home.

As Spivey explains in the video below, once her mother had passed, she no longer had living parents, or grandparents, which prompted her to start making visits to her local nursing home. She arrived with flowers in hand and asked the front desk person which residents haven’t had many visitors in awhile.

Much to her surprise, the front desk worker replied that most residents don’t get visitation all that often. That day, Spivey was assigned two sisters, each of whom hadn’t expected anyone to come. After chatting together for a few hours, Spivey had “fallen in love” with each of them, and felt like she had been “sitting with her grandma and mom all over again.”

@brittanydspivey If youre in the mood for a beautiful story time 🥹🫶🏾❤️ #storytime #nursinghome #family ♬ The Song of Angels - Before the Throne

Pretty soon, Spivey began making regular visits, which included dropping off occasional gifts. To make sure she was actually getting her gal pals something they’d enjoy, she asked them, “Is there anything you need?”

Their response? “Girly things”: Butterfly hairclips, lip gloss, hair bows, little accessories, even a jewelry making kit. Not the basic toiletries or clothing items Spivey anticipated, but full-on kiddie toys.

Of course, Spivey was happy to oblige. The next day she and her daughter arrived with little trinkets to help make them “feel like the girls that they are.” And after that, the sisters got so excited each time they would see her.

“It was so beautiful. I miss my mom… I miss my grandma…so beautiful because I still get to have that relationship,” Spivey concludes> She then encourages everyone, but especially those who have lost a loved one, to dedicate a free day to their local nursing home or assisted living facility, and particularly to seek out the residents who don't get regular visitors.

@brittanydspivey 🥹❤️🫶🏾🫶🏾🫶🏾🫶🏾
♬ flower day - jeanie

Spivey’s story certainly touched many viewers, and even inspired a few folks to follow in her footsteps.

“Because of this, I have volunteered for a nursing home this Thursday. Thank you.”

“I’m gonna volunteer. I’m going to be unemployed and it sounds like a beautiful way to connect. We’re human and want connections.”

Others chimed in to share their own beautiful experiences.

@brittanydspivey Replying to @earthtotiana this comment makes me SOOOO happy ! 🥹🫶🏾❤️ Heres another update! #nursinghome #love #family ♬ Secret Place - Deeper Soaking Worship


“I did this. I met a man who cried every time I left, and forgot me every time I came. He showed me photos one day, and I realized he was my neighbor from across the street when I was a kid.”

“I became penpals with a man in a nursing home during Covid. We wrote to each other every week for three years. He passed away a year ago and I miss Harold every day.”

A few nursing home workers also noted how it is indeed a precious thing when someone visits, and how easy it really is to make their day: “I work at a nursing home, especially with dementia residents. No one visits them, and all they do is pace around the halls calling out for loved ones. It’s heartbreaking.”

“I work at a nursing home. It’s so true! They just want love, someone who listens to them, and simple things.”

This story beautifully captures how with age comes a return to childlike joy. Many of us in our inherent (and taught) fear of growing older forget that it also comes with this blessing. It also reminds us that while we might not be able to physically interact with those who have moved on, we can still experience the deep connections created by those relationships if we only seek them out.

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Science

A scientist created a 'utopia' for mice and then they all started dying

The results are fascinating, but are they relevant to humanity?

Canva Photos

How could Mouse Heaven go so terribly wrong?

In 1968 John Calhoun, a scientist and animal behavioralist, decided to create a "utopia" for mice. It would have unlimited food and water, with beautiful nesting spaces and plenty of materials for the mice to make cozy homes with. Sweet experiment! the mice were probably thinking. Much better than the Maybelline trials we're used to.

However, there was a catch, of course. There was one thing the utopia would be lacking, and that would be physical space. As the mouse population grew, overcrowding would become an issue, and Calhoun wanted to study the problems this would potentially cause. That sound you hear is the collective sigh of the disappointed mice who were stoked about the 24/7 all-you-can-eat buffet.

The experiment, dubbed Universe 25, began when Calhoun introduced four mouse "couples" into the utopian complex. A year or so later, it was overrun and the conditions had turned hellish, even though the mice had not run out of food or water.

mouse, mice, animals, science, research, studies"The conditions had turned WHAT?"Giphy

Initially, for just the eight original mice, the square box Calhoun built included 256 nesting boxes (or apartments) stacked on top of one another. Water bottles and food dispensers were located all along the nesting spots, and mice could travel throughout the complex at will via mesh tunnels. The starter mice were also screened for diseases and the population was obviously protected from predators. The climate was controlled and comfortable. Conditions were perfect.

The first mouse pups showed up a little over three months later, with the population of the colony doubling every 55 days. Nineteen months later, there were 2200 mice living inside the box. With such perfect surroundings, the infant mortality rate was practically zero, leading to the rapid rise in numbers.

mice, mouse experiments, scientific research, animal experiments, overpopulationJohn Calhoun poses with his rodents inside the mouse utopia.Yoichi R Okamoto, Public Domain


By month 19, this rodent utopia had become an overcrowded hellscape. Calhoun noticed three alarming trends, in particular.

In short, everything was devolving into chaos and the very society of the mice began to collapse at a rapid rate.

The "Beautiful Ones" and the "Dropouts": Mice have a complex social hierarchy ruled by dominant alpha males. Sam Kean of Science History Institute Museum & Library notes that, in the wild, non-dominant males (the ones who lose macho showdowns) can skip town and start over somewhere else. But in the close quarters of Calhoun's experiment, with nowhere to hide, they were forced to hang around and viciously battle with each other over scraps. Eventually, non-dominant male mice, which Calhoun called the "Beautiful Ones," withdrew from society completely and only ate, slept, and groomed themselves.

Though resources were unlimited, certain aggressive males hoarded them anyway: The alpha males ruled over everything in the once-utopian mouse society. They kept harems of females in the apartments to mate with and fought fiercely to defend their territory. But new waves of hungry young male mice kept coming and coming, and eventually even the most dominant alphas abandoned their posts. This led to more attacks on nursing females, which in turn led to more mothers kicking their pups out of the nest early.

Birth rate declined dramatically: With the non-dominant males giving up completely and focusing on #SelfCare, dominant males too exhausted from endless battles, and females sick and tired of it all (many became asexual hermits by the end), stopped mating and giving birth entirely. Once this happened, the society was doomed. Even with plenty of food still available, cannibalism was rampant.

Calhoun was not shy about drawing parallels between his research and humanity. "I shall largely speak of mice, but my thoughts are on man, on healing, on life and its evolution," he once wrote.


mice, mouse experiments, scientific studies, universe 25, sociology, overpopulationAlpha male mice, anyone? Photo by Kanashi on Unsplash

There are aspects of his wild experiment that certainly sound familiar.

We live in a world with plenty of resources for everyone, but a few select people hoard more than their fair share. When you think of the rodent "apartments," it's hard not to picture densely packed urban environments where people are stacked on top of each other at every turn. Maybe on some level some of us can relate to the “Beautiful Ones” and their urge to not participate in all the ugliness and just sequester and groom themselves. You can make an argument that when the mice stopped having to worry about food and shelter, it removed the element of challenge from their lives and left them lost–like many of us are lucky enough to not have to wonder where our next meal comes from, and maybe that has something to do with our never-ending search for meaning. Some even go so far as to link more people choosing to delay having children, or not have children at all, with the collapsing society of the mice.

But Calhoun's work has also been heavily scrutinized, with some claiming it's based on shaky science. And in the end, there’s the small matter that humans are not mice. We are infinitely more complicated, and so much better suited to adapting to our environments. Kean writes, "Ultimately Calhoun’s work functions like a Rorschach blot—people see what they want to see."

It's fascinating and thought-provoking nonetheless.

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