Self-Care in Times of Uncertainty
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Have you noticed a decline in your mental or physical health? Perhaps increased anxiety, irritability, insomnia, feelings of helplessness or hopelessness?
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Are you experiencing relationship problems that you didn’t have before? In your marriage, at work, or with other family members?
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Has anyone suggested you should slow down, take time off, or take better care of yourself?
If you answered yes to any of these questions, you may be at risk for caregiver burnout. The fact is, people are now in a position where they are juggling work, taking care of young children and/or aging parents, not to mention the added stress of a worldwide crisis. Self-care during uncertain times like these is a matter of critical importance. Therefore, the following tips and strategies will help you keep yourself healthy and well through it all:
1. Limit Access to Social Media and the News
It is good to know what is going on in the world and to be prepared for worst-case scenarios, but do we really need to listen to the same fear-based messages over and over every waking moment of the day? No, we absolutely do not. Therefore, protect your mental and emotional energy by limiting the amount of time you spend on social media and listening/reading to news.
2. Pay attention to Your Own Mental Patterns
Thinking is an automatic process, like breathing and digestion. You cannot control whether or not you think, but you can learn to choose your thoughts. The price of personal freedom is responsibility over each and every one of your thoughts. Start paying attention to the repetitive voice in your head and instead of getting hooked into the drama of your own mind, start questioning your thoughts. For every stressful thought you have, ask:
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Is this thought true?
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Is it serving me well?
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How would I feel if I didn’t believe this thought?
3. Start and End the Day on a Positive Note
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Take three deep breaths.
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Get in tune with your body by using your awareness to scan every part, starting at the top of your head all the way down to your feet. Relax each muscle as you scan it.
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Listen to positive affirmations when you wake up in the morning and before going to sleep at night (instead of getting on Facebook or watching the news).
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Practice gratitude: Start a gratitude journal, and in the morning, take a moment to write at least three things you can be grateful for. Do the same before bed. Try to feel your feelings of gratitude versus simply thinking about it.
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When waking up, ask yourself what you can do to make this the best possible day for YOU. Before bed, focus on the positive things that happened throughout the day. Remember, it is your choice whether you focus on the positive or negative side of things, and that choice will significantly impact how you feel.