Make Self-Care a daily priority during covid
Well, we’re six month into the pandemic, friends. Even though we’ve been on this path for half of a year, time doesn’t make it easier. Everyday, there are new hurdles and the finnish line moves further into the distance.
Like everyone, I have good days and bad days, productive days and days when I struggle. As we transition into fall, the days will get shorter and keeping your spirits up may become challenging. Self-care during covid is critical to supporting your overall health.
Unfortunately, the coronavirus is sticking around for a while. Let’s look at different stress relieving activities you can use to stay emotionally strong during a rocky time.
Emotional Check-In
Humans are creatures of habit and most people do best when their lives are predictable. Because there is so much uncertainty right now, your mind is working overtime thinking about possible solutions to the many issues caused by coronavirus.
For this reason, you need to become more aware of the conversations you have with yourself. When you notice yourself getting worked up, stop what you’re doing and consider your feelings. Ask yourself a few questions: What am I feeling? Why am I feeling this way? Am I upset by an interaction or a situation? Is there something I can do to fix what’s bothering me or is the situation out of my control?
If you find yourself stuck in a thought pattern, try journaling or talking to a trusted friend. Undoubtedly, the best way to process your feelings is to express them! Taking care of yourself during covid may mean reflecting on your feelings more than you’re used to.
Exercise Everyday
1 in 10 adults struggles with mental health issues. And, that’s under normal life conditions! Exercise is one of the best ways to fight depression and anxiety naturally. Intense physical activity releases the feel-good chemicals in your brain, endorphins. More importantly, consistent low-intensity activity supports nerve cell growth in the brain, which leads to symptom relief.
“In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.” – Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School
I Don’t Like Exercising, But I Love Socializing!
Simply put, I have to make time to exercise or won’t do it. So, I recently set up weekly masked walks with a few friends. This supports multiple goals at the same time: regular exercise, socially distant time with people I love and an activity to help me structure my day. In addition to these benefits, getting outside in the fresh air and sunshine reminds me that covid and quarantine will eventually come to an end.
Meditate
Coronatimes has made my anxiety ramp up. Usually, I catch myself before I get too far down the anxiety rabbit hole. When I can’t slow down my brain, I’ve found guided meditation really helpful. Hey, stop wrinkling your nose and hear me out. Prior to covid, I hadn’t really tried meditation as a relaxation tool. However, last week I had a particularly bad day and needed relief. Guided meditation didn’t reduce my anxiety to a zero, but it pulled me back into the present and quieted my mind. The next time you need inner peace, head to YouTube and find a 20 minute meditation to try.
4-7-8 Breathing
When you need an immediate tool to combat stress, 4-7-8 breathing is a great technique. Whether you’re in line at the grocery store, stuck in traffic or about to lose your cool during a Zoom meeting, 4-7-8 breathing can be done anywhere. The concept is simple.
- Inhale through the nose for four seconds
- Hold your breath for seven seconds
- Exhale through the mouth for eight seconds
- Repeat
Because most people are shallow breathers, you might find the exercise difficult at first, but stick with it. It can take your body time to get adjusted. Taking deep breaths from the diaphragm has been shown to reduce cortisol (the body’s stress hormone) and also improve cognition.
Pray
To whatever God you worship, pray. Pray about the things that keep you up at night. Pray about the things you’re too scared to say out loud. Ask for reassurance, resilience and peace. In times of doubt, lean into your faith. There’s no wrong way to ask for help.
Eat & Sleep
When you’re struggling with a decision, have your parents or grandparents ever told you to sleep on it? As it turns out, that’s a scientifically accurate suggestion! Sleep helps us process emotions and convert experiences into memories. There is a lot of turmoil in the country at the moment, socially, politically and emotionally. Accordingly, your mind and body may require additional sleep to properly filter everything you experience. Aim to sleep 8 hours per night. Self-care during covid may mean sleeping more than usual and that’s ok!
Equally important to adequate sleep is a healthy diet. Although you may be tempted to stress eat (trust me, I’m right there with you), resist the urge! Your body needs energy to do its job so fill your fridge with healthy options: fruit, veggies, whole grains, lean meat. Shop along the perimeter of the grocery store. Most of the unhealthy foods are in the aisles. Also, meal planning is a great way to make sure your diet is balanced.
Avoid Triggers
We all have a friend or family member who’s a downer and focuses on the negative. Well, the coronavirus has probably pushed them over the edge! There’s nothing wrong with creating distance from relationships that aren’t serving you. You have a limited amount of emotional resources. Don’t waste your energy by absorbing someone else’s chaos. Looking out for your best interests isn’t selfish, it’s self-care.
Similarly, reduce your consumption of news and social media if it’s not contributing to your well-being. Set realistic limits on screen time and stick to it. Making self-care practices part of your routine takes time. Start with an activity that sounds manageable and relaxing. After 30 days, try adding another practice into the mix.