Self-care is a deliberate activity we do to take care of our physical, mental and emotional health. It's something that is quite often overlooked. We are so busy with our every day lives, we don't stop to think about ourselves. Self-care or 'me time' can be built in and is key to improving mood and reducing anxiety.
Self-care can look different to different people, depending on lifestyle. Here are a few ideas:
Do you cook meals from scratch so you know what ingredients are going in? Do you have balance in your diet?
Other ideas - read a book, do some drawing or colouring, go to bed an hour earlier than usual, have a bubble bath with candles, watch an old movie with a glass of wine, yoga, meditation, take 5 minutes to reflect on the good things that have happened in the last week or on something that has made you smile or laugh... whatever you need to give yourself a bit of time to make you feel a bit more balanced and happier.
Sleep is such an important factor for keeping our mental health in a positive space and reducing stress.
Keeping a routine is really positive for our mental health. It helps to provide structure and focus, self-discipline, reduces distractions and can help us better manage our time. It also provides us with certainty. We know in life there is uncertainty but having a routine gives us certainty around what time we get up and go to bed, when we eat, when we rest and so on.
It doesn't have to be complicated! Simple things like:
- Getting up at the same time everyday
- Ensure we get dressed from PJ's into day wear
- Start the day with exercise to get moving, get our energy up and wake our body and minds up
- Eating meals at regular times each day, including blocking out time to cook - we are more likely to eat healthily
- To do list of what you want to achieve each day. This can be prepared the evening before.
- Build time in for self-care and rest breaks. That way we will achieve more of a balance, particularly if we are working remotely.
- Going to bed at the same time every evening and building good sleep hygiene. If we get into healthy habits around our sleep, for example by not looking at screens for an hour before bed, having a warm bath, reading, dimming lights, meditation and we do it at a regular time every night, the body starts to get ready for rest naturally.
Even though we can't physically be around people, we can still remain connected with one another. There is a lot said about social media and technology having a lot to answer for, but in these times I think we can be truly grateful for all the ways we can connect with each other...
Phone, Facebook, Instagram, Twitter, FaceTime, WhatsApp, Messenger, Snapchat, Zoom...the list is not exhaustive.
Nothing beats having a conversation so rather than firing off an email, why not pick up the phone instead or use some kind of Video Conference technology to get that social interaction?
Rather than WhatsApping a friend like you would usually, why not FaceTime or have a call instead? Make a list of your friendship / social / community groups and arrange a time to speak with them on a regular basis?
How about posting supportive comments / pictures / funny quotes to encourage interaction?
Join online forums / groups and encourage others to do the same and continue to be supportive of others who may need social connection.
Remember that there is a difference between staying connected and mindlessly scrolling through social media. The latter can be tiring in itself so pay attention to the time that you're spending on it, to be mindful of your mental health.
Laughter and silliness is fantastic for keeping both positive mental health and physical health. We can try to seek out opportunities for laughter and silliness. Laughing is fun and it's great to share it with others.
We feel good when we laugh and immediately after. Some research says that we can feel good for up to 45 minutes after having laughed. It releases endorphins that makes us feel good, relaxes our body, burns calories, lightens anger, reduces stress and anxiety, strengthens resilience, boosts our mood, increases our immunity and protects the heart. Joy is good for us.
Children laugh up to 300 times per day, adults laugh up to 95% less than children. The saying goes 'laughter is the best medicine'.
So what can you do? Maybe you can watch a funny video? Get in touch with a funny friend? Reminisce about a story? Watch a comedian? Play with your pet? Or your kids?
If we have a routine, we can build 10-15 mins each day to seek out laughter and joy. It's all we need.
Being optimistic is great for both mental and physical health. It reduces stress, anxiety and depression and as such heart disease and risk of stroke.
In life we have choice...orange or blackcurrant squash, avocado or beans on toast, read a book or watch a movie...We can choose optimism and be aware of our thoughts. It may not be natural to us and take time and practise but we can get better. So have a think about the last week - what has been positive? What has been good? What can you be optimistic about?
What have you noticed? Nature? Butterflies? Flowers? Architecture? Clouds? Fewer cars on the road? Fewer planes in the sky? With fewer cars and planes the knock on is less pollution, both chemical and noise which is better for our health and the planet. If you've built exercise into your routine, have you been getting that vitamin D from being outside? Has it made a change to your mood?
Have you noticed you're spending less money? Does your bank balance look better than you'd expect?
Are you connecting with new people and having better quality conversations?
We can be optimistic about the present but also about the future. A pandemic is temporary. Can you think about getting dates in diaries for the future - getting together with friends, booking in a game of tennis, being back in the office with your team?
Sometimes we feel overwhelmed with our concerns and worries. In times like these it's completely normal. You aren't alone. There are some helpful tools that can help us to manage our feelings.
Stephen Covey's Circle of Concern, Influence and Control is a great way to identify thoughts and concerns and become more self-aware.
1) Get a piece of paper and draw 3 circles, similar to the diagram opposite
2) Get another piece of paper and write on it all your concerns. This could be anything from
getting loo roll, to a toxic work relationship, to finances. Get everything down.
3) Cut your concerns out and place them in the outer circle - this is your circle of concern
4) Now look at all your concerns and identify which ones are in your control. Move these
to the most inner circle, your circle of control. It's common to find that a lot of our concerns
aren't in our control and that we have a lot of stress and anxiety about the things we've
written down and have no control over.
5) This is where the in between circle comes in, our circle of influence. We might not be able
to control things but we may be able to influence them. For example, a toxic relationship at
work - work with the individual to foster a better working relationship. No loo roll on the
shelves - we can't control or influence stocks and what other people do. Some things we
have to acknowledge, accept and let go.
6) The things you can influence - move them into your circle of influence. You can make an
action plan of changes you can make to influence that concern and to manage your feelings
about that.
7) The things that you can't control and can't influence, acknowledge, accept and let go. If
you can't control or influence some concerns is it helpful to stress about them? Or are you better off accepting and letting go?