Self-Care in the age of Covid
With all the constant changes, uncertainties, and stress, life during covid can be exhausting. Feeling stressed out and overwhelmed has become a typical part of many of our everyday lives. So, the idea of adding one more thing to the to-do list is daunting for most of us. However, if you are not proactive in managing stress and taking care of yourself, you run the risk of:
experiencing more physical illness
worse sleep and eating habits
reduced enjoyment in your relationships
have a higher likelihood of developing depression, anxiety, and other mental health concerns
and so many other negative health consequences!
With all this in mind then, how do you practice self-care so you can reduce your stress levels and find some enjoyment in your lives while dealing with the reality covid has created for you?
I recommend taking a bio-psycho-social-spiritual approach to your self-care! Pause every so often and look at what your body, mind, spirit, and social life need. Read some different ways to take care of yourself and reduce stress while you deal with covid below.
Bio – Take Care of Your Body and Your Body Will Take Care of You!
Drink plenty of water to stay hydrated
Limit the amount of chemical substances you’re consuming – things like caffeine, alcohol, marijuana, etc. can have big effects on your moods and energy
Build a sleep routine to ensure you can get to sleep, stay asleep, and wake feeling refreshed – shoot for at least 7-10 hours, depending on what your body needs
Exercise when you can – if time is limited, try to increase movement and activity throughout the day by walking and standing when possible, taking the stairs, playing with kids and pets, etc.
Practice mindfulness of your eating – Notice what you’re eating and its effects on your health; Check in with your body to notice when it is hungry or if you have urges to eat for other reasons like being bored or anxious
Psychological – Caring For Your Mental & Emotional Health
Practice mindfulness regularly to help notice when your thinking is creating more stress, anxiety, and depression. Similarly, notice those people, places, or media in your life that contribute to negative thinking and stress and limit exposure to them.
Plan activities that build a sense of fun to alleviate stress, as well as activities that help to build a sense of control and competency to alleviate feelings of powerlessness, hopelessness, and lack of control
Use deep breathing exercises to focus your attention and activate the part of the nervous system that relaxes the body (the parasympathetic nervous system)
Build a morning and evening routine and stick to it regularly – the body and mind like consistency!
Practice gratitude – years of psychological research demonstrates that expressing thanks for the aspects of your life that you appreciate increases happiness, lowers stress, strengthens relationships, and improves your quality of life!
Social- Connecting With Others During Covid Is Challenging But Necessary For Our Health!
Utilize technology in new ways to connect with loved ones. Try playing board games over zoom, face-timing as you’re preparing dinner, send a text to let someone know you’re thinking of them, or watch a movie via a streaming service together if available
Distant learning with others – Encourage some friends to join you in an online community education class to learn a new skill or explore a hobby or meet new people who share a similar interest in the same hobby as you
Engage your creative brain and use email or Google Docs to write stories, music, poems, scripts, etc. with friends – take turns writing different parts of the story or song and see what your friend comes up with too!
Stay socially distanced and picnic, walk, or exercise outside together
Jump on the phone with a friend while you watch a live tv show, sports event, or concert
Spiritual – Engage In Activities That Help You Build A Sense Of Connection With The World Beyond Yourself And Give You A Sense of Meaning
Each morning, identify one value that you have and one behavior you can engage in each day to help manifest that value in your life to build a sense of fulfillment
Find ways to get out into nature – visit state parks, walk through neighborhoods you aren’t familiar with, or sit outside and observe different parts of nature (how many birds you can hear, how many different types of leaves you can find, how the sun feels on your face on a cold day, etc.)
Look for ways to get involved in your community that are based on your values – are there blood drives? Openings for school crossing guards? Collecting canned goods for a local food shelf?
Connect with your higher power, whatever that might look like – engage in prayer, meditation, rituals, or meaningful ways to connect with your personal beliefs and foster that connection to the world beyond yourself
Read various philosophical and religious texts and see what perspectives align with your worldview
Practice! Practice! Practice!
Changing your health and habits takes plenty of practice, reminders, and intentional efforts at creating new patterns. If you miss a day or don’t do quite as much self-care as you would like, remember to practice self-compassion and acknowledge the changes you are making! Sustainable change is created when you treat yourself gently, rather than judge or disparage yourself.
If you’d like to talk more about self-care during covid, coping techniques, or how to practice self-compassion, feel free to email or call CPGR to connect and talk more!
