Self Care During Stressful Times: Mental Health and COVID-19
How to take care of yourself mentally or how to start self care might be important concerns on your mind during these strange times. Self care is a vital component of mental health. While self care is an important priority for everyday, this is especially true now. For many, the COVID-19 crisis has revealed the need to make self care an integral part of each day. Atlanta Innovative Counseling Center is here to provide resources that can help and connect you with the right therapist should you decide to pursue counseling.
In this article, we will discuss:
What self care is and why it’s important
Self care routines
Self care tips
How AICC can help
What is Self Care and Why is it Important?
Too often, we think of self care as a luxury or a distraction rather than an essential part of a healthy life. Self care trends in the media seem to suggest yoga, spa services, and vacations as examples of self care, which can make the practice seem inaccessible and too expensive for many of us.
But self care is NOT simply getting a massage or lounging on the beach with a cocktail: self care is consistently prioritizing your well-being so you can be your best self.
Self care includes simple, day-to-day activities like eating, exercising, bathing, and sleeping.
Have you stopped to consider your habits around these essential activities of daily living? Are they taking the backseat to other obligations, especially now during these unprecedented times?
Self care means feeding yourself nutritious foods that you enjoy; prioritizing physical activity so you feel your best; starting the day with a refreshing shower or ending the day with a warm, relaxing bath; and going to bed at a reasonable hour so you can get the recommended amount of sleep and wake up feeling rested.
Self Care Routines
Now is a good time to reflect on your self care routines. Were you practicing self care before the COVID-19 crisis? Are you practicing it now, or are you interested in starting a self care routine?
These unprecedented times we’re living in could provide the time and space you need to consider your self care habits and begin making them a priority.
Self care is essential for a healthy immune system and for combating anxiety, which we discuss recently on the blog here and here. Self care during times of crisis is a crucial practice!
Most importantly, self care does not require unlimited time, money, or other resources. Self care can be practiced in many ways, such as:
Journaling. If journaling seems overwhelming, try the “one line a day approach.” You could also keep a gratitude journal listing things you are thankful for each day.
Meditating. This can be as simple as closing your eyes and imagining a peaceful image, such as waves on the beach or a flowing stream. Apps like Headspace also offer guided meditations (some are free right now), and guided meditations can be found for free online through YouTube and other sites.
Mindfulness. This is a skill you can develop by paying attention to what is around you and living in the moment. Begin silently narrating what you are doing while you are doing it to keep yourself in the moment. Find resources for mindfulness online, through sites like Pinterest, through the library, and on the AICC website.
Other strategies for self care include identifying your needs and making space for them each day. You should also take notice of the activities in your life that might resemble self care but are actually distractions that keep you numb and preoccupied. For example, scrolling through social media to “relax” could actually cause anxiety (and can lead to procrastination, which is another source of stress). Vaguely planning to relax after work instead of scheduling time for yourself consistently (and sticking to your plan!) could easily be put off.
Think about how you can prioritize self care and build it into your day, literally blocking of time for self care activities, fun, and rest.
Self Care Tips
Those of us who found prioritizing self care challenging before the COVID-19 crisis are probably struggling now.
There are so many things to attend to these days, not to mention the anxiety we might be feeling. We might be responsible for children, parents, and loved ones who are ill. We might also be working to support members of the community who are in need.
We might find ourselves in need: perhaps you or your partner has lost your job, and you are struggling to keep food on the table. All of these scenarios make it even more difficult to prioritize self care.
Here are some practical tips from the Centers for Disease Control anyone can try:
Exercise: A brisk walk or run outside and exercise videos free on YouTube are good options.
Nature: Bird-watching, walking around your neighborhood, and visiting a park can get you out of the house and into nature.
Healthy food: Aim for two fruits and three vegetables per day and remember that frozen fruits and veggies are cheaper and just as healthy.
Relationships: Schedule video calls with friends and family members to stay connected or try writing an old-fashioned letter to a loved one for fun.
Fun/hobbies: Beyond television, consider the things you like to do and make time for them (there are many free music and art classes online right now, as well as museum tours and theater performances).
Religious/Spiritual Connection: Many faith-based services are being streamed online and religious texts can be available online as well.
Volunteering and Service: Think of ways to help a neighbor or member of the community during this time, or write a thank-you note to an essential service provider in your area.
Relaxation and Stress Management: Give yourself time and space to relax and just “be.” Avoid giving yourself much “homework” during this time.
At AICC, we have a team of therapists ready to help you be your best self. We also provide telemental health services to meet your needs during the COVID-19 crisis. You can check out our recent blog post on telemental health for more information. Please give us a call to discuss how we can help you make self care a bigger part of your life.