At this time it is important that we are taking care of ourselves mentally, emotionally, physically and spiritually. Overwhelm, frustration, anger, deep worry and panic are just a few of the many emotions we are feeling. In our own way, we are all trying to navigate through these feelings and challenging circumstances at this unique and confusing time.
When you take care of yourself first you can then give from your overflow. You can support yourself and others from a place of peace while being aware of your triggers and behavior. If you give from your reserves you have nothing left for you and your health is often compromised. Now is the time for us to put our own overall health in the spotlight and make sure we are doing all we can to be as safe and as healthy as possible - for ourselves and for others. We have to do our part.
Here are 8 tips on how you can manage your overall health:
1. Monitor and limit the amount of news you are consuming.
FOMO can play a big factor here since it seems every day we are hearing something new. Try to watch bits of news throughout the day and read it online. Listen to informative podcasts and radio shows. If you find yourself channel surfing between cable and local news for hours on end you will burn out and your anxiety will elevate leading to helplessness and depression.
The news is designed to keep you feeling a heightened state of alertness and puts you on edge. It is bombarding you with inconsistent information, constant speculations and discussions that will keep your head spinning and not sure what to believe. It can confuse you and create panic and overwhelm. Be conscious of what you are hearing and who the source is. Is it just their opinion or just fact? Don’t let the news mislead you. That’s where we jump to conclusions and make decisions that aren’t rooted in facts. By choosing your news sources and when you consume will allow you to hear what you need to hear for the day and not be affected by extraneous or conflicting information.
The news will be there tomorrow and to be honest, at this rate, it hasn’t turned a corner. It is on 24-7 and is designed for 1. Ratings 2. Sharing Propaganda 3. Stimulating anxiety, fear and panic. Few questions to consider: Do you find you are addicted to watching the news? Talking to others about it constantly (especially those who are obsessed with it)? Creating thoughts and beliefs that are projecting possible (or unlikely) outcomes?
TIP: I tend to to turn off the news as soon as it gets too repetitive and the talking heads are sitting around speculating what’s going on. I don’t want their opinions to influence me after a while.
2. Find the activities for you that keep you calm and fill up your tank.
You may know yourself better than you give yourself credit for. What are the things you like to do to unwind, to feel happy, to feel healthy? How do you want to feel right now? Less anxious, less worried, more calm and in control? Things like bubble baths, your favorite cake, a trashy reality show, a walk with your dog, puzzles with your kids, singing and making art can take the focus off of the doom and gloom and get you focusing on yourself and your mental health. This is self care and it can come in many forms. You are present (not thinking too far into the future or the past), doing things you love, fueling your well-being and spending time with those you love and activities you love – filling up your tank with the good stuff like love, togetherness, support, creativity and fun.
Other activities you can use to keep you in a calm state is listening to music, deep breathing, meditation, sleeping, reading a book, doing yoga, going for a walk, exercising, journaling, being creative/making things with your hands, praying, playing an instrument, cooking, gardening, cleaning and organizing (believe it or not it makes you feel better once things are clean and tidy) and playing with your kids and pets.
3. Pay attention to how you are using your time.
How much energy are you putting into “distractions” and not on you and/or your loved ones? Are you spending your time watching news all day, vegging out in front of the TV binging entire seasons of shows? Spending time doing productive, constructive and creative things or just letting the couch support you?
Now is a great time to get as industrious, innovative, creative and productive and turn lemons into lemonade. If you are home with some free time take a minute to list all the things you always wanted to do (when you said you would start when you had the time). Get started on that list! Use this time to learn new hobbies, start up old ones, take online classes, join online groups, paint your bedroom, fix something, build something, make a series of artwork, start on an online shop like Society6.com or Etsy, start blogging, taking photos, write that book etc. OR do nothing. If you are a person who is always go-go-going, doing the opposite and taking care of yourself for a change can do wonders to your health. Use this time to slow down and get healthy on the inside and outside. Learn how to meditate, take yoga classes, find relaxing hobbies. This could just be the slow-down you need.
Put your energy into contribution, support and community. Finding ways to be useful and impactful will also help elevate your mood and give you something positive to focus on outside of you and your life. Helping others helps yourself. Be there for someone in need. Sew and donate masks, sell an online course and give proceeds to a cause that you believe in, deliver meals for an organization, help tutor kids online, make meals or baked goods and drop off to those you know who would love a homemade dish. There are so many ways you can use your talents and knowledge to help others at this time.
4. Notice what you are saying, doing and thinking.
Monitor your behavior and notice when you are feeling down, happy and in-between. What are you doing, hearing or experiencing to feel down? What are you experiencing to feel happy? Do more of what is making you feel better. Make an effort daily to do more of these things to keep you in a higher vibe and mentally calm.
What we consume affects our mental state and behavior. Are you always repeating what you hear on the news or on social media and believing even the “speculations” even though it isn’t necessarily true? Notice how it is affecting your behavior overall.
When you manage what you are saying, doing and thinking, you manage your emotional health better.
Please catch yourself when you notice the TV has been on all day and you haven’t stopped thinking about it. Please take care of yourself and limit the triggers that put you in a panic mode, make you feel depressed and/or anxious.
TIP: If you are having a hard time emotionally, now more than ever, limit all triggers as much as possible and be gentle and loving to yourself. Find someone to speak to who can help you through your tough time.
5. Ask yourself, “Are you safe right now?”
You probably are but your mind is telling you otherwise. When you spend a majority of your day worrying, listening to the news, talking about bad stuff with others and consuming doom and gloom information you will feel anxious and worried constantly. Your mind hasn’t had a break and is running wild. Asking yourself if YOU are safe RIGHT NOW – really asking it clearly and from a calmer state will give you some relief. Note that it says “right now”. This is an important part to keep you present. You aren’t projecting into the future and asking from where you are right now in this moment. Once you get present and meet yourself where you are at you can get calm and move forward from that place.
TIP: Take some time with that question and journal out your thoughts if you need to go deeper or clear your head. Going for a walk or doing deep breathing for a few minutes can help too. List ways you are safe in this moment and let it calm you. If negative thoughts are coming up debunk them. Are they really happening? or say positive affirmations to help like “I am safe”, “I am calm”, “I am willing to believe I am safe”, “I am ok”, “I will be ok”. Saying “I am” statements are affirmative. Refer back to this question when you feel panicky and create a method to calm yourself like making the list of why you are safe, saying affirmations and/or deep breathing.
6. Don’t let your normal life lag.
As much as you can, don’t drop your personal projects, work, life as normal, morale and zest for life. Maintaining a normal life as much as possible and doing your best to do activities and things to light you up will help keep you calm and feeling more “normal”. Your emotional/mental state needs be strengthened so you can take care of you first, then you can tend to your personal life and those you love.
TIPS: I found that just driving my car around town and listening to the radio made me feel like I was doing everyday activities (even if I was just going to the store). Wearing a more “put together” outfit other than sweats makes a difference, put on some makeup and do your hair for a zoom call, keep your regular workout schedule even if you have to modify it (work out in the garage, driveway or your backyard), have date nights - make a nice dinner, get out of your sweats. There are so many things you can do to feel a sense of normalcy and that your regular routine is somewhat in-tact.
What can you do to keep things feeling more normal?
7. Monitor what you are eating.
Not only observe the information, content, media and noise you are consuming but also pay attention to what you are putting into your body. Being home and feeling all the cozy feelings can equal weight gain, sluggishness, brain fog, laziness and so much more. There’s nothing wrong with indulging from time to time. Trying to maintain a healthy lifestyle while home 24-7 isn’t easy but doable. Buy less junk food, cut back on drinking alcohol if you notice an uptick in your alcohol consumption, eat more fruits and veggies and prepare them in healthier ways (like less fried foods). Also meal prepping is a great way to plan your meals and cooking for the week and helps you prepare a grocery list that eliminates wasteful spending and shopping. Your body will be happier and healthier on the other side of the quarantine and you’ll be glad you can fit in your jeans!
8. Watch who you are spending time with.
Are you often talking to others who are on high alert? It is contagious. Be cautious of who is influencing your thoughts and behavior. Maybe tell Aunt Fran that you’d like to change the subject or switch the conversation when it gets to be too much. Limit those types of interactions to help manage your emotional state.
In summary, weave in regularly:
1. fun activities (that elevate your mood)
2. compassion and support (donate to a worthy cause, find ways to help out or chat with someone who needs your support)
3. limit all news and things that trigger a negative emotional state
4. creativity (get creative and productive)
5. find ways to maintain a sense of normalcy
6. self-care (a must!)
In doing these you’ll find a peaceful, healthy, mental place to land that balances it all out for you.
What things can you do to limit the distractions, take care of youself and feel more “normal” during this time?
