10 tips for self-care in unprecedented times

28 May

This post is geared towards anyone who is in need of a reminder of how they can practice self-care while we deal with the Coronavirus pandemic. It is mindful of the realities that constrain much of our usual activity due to social distancing.

I'd like to start by welcoming you to review my self-care resource list at www.portiajackson.com/resources. I provide information on self-care plans, apps, programs, articles, and other materials that I hope you will find helpful.

Without further ado, here is are my top 10 tips for self-care in unprecedented times:

10. Reach out to someone each day and check in.

If you are taking social distance precautions, try to avoid feeling completely isolated from the world. Check on a loved one, a friend, your sponsor... you get the idea. Its good to have someone else note your existence.

9. Create boundaries around the flow of information in your life.

You don't need to be in touch every hour unless you have a specific obligation (e.g. your job). Take time to notice your patterns and create boundaries that work for you--such as checking the news, your social media, or email at set intervals throughout the day. Staying plugged into social media or the news for too long can be harmful to your emotional health. Its tempting, because its designed to keep you checking in. You might want to try different methods to help improve your information-seeking hygiene. For example, I installed an app on my phone that turns my screen to grayscale and sets daily timers for specific apps. I still spend more time online than I should, but certainly less than I could. It makes it a little less tempting. Try to engage in something that gets you out of the news loop--a favorite comedy, a book on an unrelated topic, music, art, etc. Feel free to share your tips below.

8. Get physical exercise.

Go for a walk. Stretch. Roll out your tense muscles on a foam roller. Do an YouTube exercise video (My favorites include SuperherofitnessTV and YogawithAdriene). I feel better mentally and emotionally when my body has a chance to get out of my cramped sitting position.

7. Check on yourself.

Prioritize your mental health. If you have a therapist, now is a great time to check in (some may be switching to online modalities if they can, so keep this in mind as an option). If you don't have a therapist, I use the Youper app to keep track my mood and utilize its activities (informed by cognitive behavioral therapy) to help me discuss what I'm feeling and engage in exercises that often help me feel better (mindfulness, gratitude, identifying thinking traps, etc.). I always tell others this app is who you can talk to when you don't feel like talking to anyone. It is not the same as therapy (which I HIGHLY recommend), but it is a helpful tool. I tend to prefer sharing free resources, however, not all of its activities are free--some require a subscription.

6. Check out.

As someone who is prone to overthinking, mindfulness meditations have helped me to ease my anxious brain on many sleepless nights. I really enjoy using InsightTimer app. While I do currently use the premium version, they have more than 20,000 meditations that are available for free. I used the free version for more than a year. I listen to meditations on sleep, spirituality, anger, focus, smartphone addiction, self-compassion, and any other topic that comes to mind.

5. Allow yourself to feel.

If I run into one of my students, I ask them how they are doing. They inevitably say "fine". Then, I ask, "How are you doing, really?" We are inclined to believe that we should demonstrate grit and resilience by enduring the toughest of situations without showing emotional wear and tear. However, its realistic to feel. You might feel okay one moment, and overwhelmed the next. I'm not trained to provide therapeutic advice, so this is not professional advice. However, I'm letting you know that allowing myself to acknowledge the highs and the lows helps me when all of this becomes a little too much. I also remember that my students and everyone else I am interacting with are navigating their own emotions. Having compassion for yourself will help you to practice compassion with others. Its very hard to deal with the reality that there is much we don't control. Give yourself (and others) room to be frustrated about this--it is natural.

4. Try to be patient.

No one has all of the answers, yourself included. We are all figuring things out right now. No one knows exactly what to expect from one moment to the next. Its okay to feel passionate about matters that have to do with the safety and well-being of yourself, your loved ones, and those you are responsible for. However, jumping to anger only makes things harder on everyone. If you can, avoid rushing. Give people space and time, and try to be understanding if someone makes a mistake. Its inevitable.

3. A little kindness goes a long way.

You are undoubtedly going to run into your share of frustrations, but we all possess the capacity to be kind. Each day, try to be intentionally kind to at least one person. That might be the highlight of their day, and it might make you feel good as well. Does it mean that everyone will be kind in return? No, but sometimes, when you are intentionally entering a situation with a spirit of kindness, it can help to neutralize frustration.

2. Practice homemade self-care.

Right now, any self-care practice that is in line with social distancing is en vogue. Its time to try out your hands at arts and crafts, such as making a piece of art or homemade soap (I imagine someone just has these supplies lying around even though I don't). Take a bubble bath or a hot shower. Make a cup of tea and drink it slowly. Make it a point to be present to your senses as you eat a meal, taking time to truly savor the taste, texture, and appearance. Read a book while listening to music. Journal. Create a silent retreat in the comfort of your home (even if its just for 5 minutes in the bathroom because your house is nowhere near silent).

1. SLOW DOWN AND BREATHE.

I catch myself at least twenty times each day, holding tension. Sometimes, without realizing it, a situation I have been thinking about in my mind has seemingly permeated throughout my body, leaving me with hunched shoulders and furrowed eyebrows. I take a moment to practice mindfulness, I pay attention to what is going on in my physical body, and allow myself to release. I feel my feet being connected to the ground, and it always helps to anchor me in the present moment. I remember that I don't control everything on the outside. However, I do control how I respond. Then, I renew my commitment to take life one moment at a time.

I hope you found this message helpful! Please feel free to share and repost! If you found this article on a social media platform, I am best reached via my website (due to my own current social media boundaries).