You do have time for self care. You don't have to create extra time in your day for it. Incorporate it into the activities you already do.
My favorite example is holding a steaming washcloth on your face for 60 seconds. This can be in the morning or at night, at your bathroom sink or in your shower. Try it. How long can you actually stay still? 10 seconds? 20 seconds? Women who participated in my Zoom Spa Nights during early 2021 and late 2020 had a really hard time counting to 60. It's just one minute people.
I have other quick 2 minute and under examples on my website. Download my free pdf.
Here are more suggestions that you do just while sitting at your desk.
Make this time for your mental and physical health before you reach a crisis point.