Self-Care During Difficult Times
We are in our fourth month of strict measures to combat Covid and I believe this will not end soon. Predictions are for a second wave in the fall and already as I write this article things are tightening up due to an ‘up-tick’ in cases in BC. We are in it for the long haul and the sooner we embrace this and take enhanced steps for self-care the better we can individually rise to the demands of these times. I’ve personally noted that the experiences are so varied and individual. Some are loving the time at home, the simplicity, the connection with family, the creativity and deep rest that has grown out of the restricted movement. Others are noting worsening mental health, increased anxiety, media overload, sleep disruption and amplified stress levels resulting in worsening overall health. It’s rare to find someone in the middle. For all of us, no matter where we fall in our current life experience, self-care is more important now than ever before. Self-care is the doorway to reduced stress levels, improved social interactions, enhanced feelings of wellbeing, fortified immune function and relaxed digestion. It essentially impacts all aspects of health.
During these times of physical-distancing, business closures, and increased ‘work-from-home’ activities it’s time to update our self-care regime. Here are some recommendations based on what I’ve witnessed these past few months.
Nature Time: In BC we are blessed with incredible natural beauty. This is the easiest and perhaps the most ‘healthful’ way to spend some time each day. Forest bathing1 has been studied extensively with benefits to mood, immune function, and overall health. 15-20 min is sufficient. This could include enjoying a park, a forest, a mountain, rivers, lakes, ocean, beaches or even images if the real thing is not accessible.
Gentle Schedule: If you find your normal schedule has been significantly disrupted due to a lay-off, working from home, or other reasons it can be disorienting. I’ve prescribed ‘schedule’ many times as a way to help reduce stress and encourage daily healthful activities. Regular times for sleeping, waking, eating and exercise help reduce cortisol and support Hypothalamic-pituitary-adrenal (HPA) axis balance. Ideally, blocking out an hour a day for yourself for whatever you need that day - a forest walk, meditation, a nap or doing something creative. These exceptional times require even more space for being attentive and gentle with ourselves.
Movement: Given limits of gyms and yoga studios with physical-distancing it’s likely that your normal workout routine is not the same as before. You may want to add variety and some forms of home workouts to the mix. Consider adding online yoga or workout videos, zoom classes mixed with outdoor workouts. I cancelled my gym membership and bought a stand-up paddleboard and have loved it! How can you move, enjoy yourself and have fun in new and varied ways? I also tried some Just Dance video dance routines and found them to be unexpectedly fun, and an effective way to get the blood pumping.
Work From Home - Start and Stop: The novelty of wearing pyjamas to work has worn off and now that we are months into the process it may help to have a clear demarcation to the Start and the End of your workday. Consider an opening yoga series and a closing yoga series, a walk around the block in the morning and the evening, or a few simple stretches to start and stop your work day. As a recovering workaholic I know it’s tempting to have your day bleed into your home life but to maintain a healthy boundary between these zones of your life extra attention will pay off. Perhaps you return to dressing up for the work day and then change into casual clothing. Whatever works for you to mentally disengage from being ‘on’ will be well worth the effort.
Gratitude: Estimates are staggering in terms of how significantly our collective mental health has been impacted by these recent events. Depression, anxiety, alcoholism, substance abuse rates are all rising. We are in a financial ‘neverbefore-land’ with many unknowns while the news and media headlines are overwhelming. Despite all this, we each have many things that we can find to be grateful for every day. Taking a moment before each meal, at the end of the day or in your morning routine to tune into that which you are grateful for is one of the quickest and most deeply moving ways to bring yourself into a grounded and clear, relaxed state.
“Happiness cannot be travelled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace and gratitude.”
Denis Waitley
1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580555/