Five Self-Care Practices: Your Emergency Kit for COVID-19

January 29, 2021 Jen Jewell

By Matthew Barkdull, Mental Health Professional

It’s not difficult to recognize how the COVID-19 pandemic has sucker-punched the global community. Not only has it threatened and impacted our health, but its tentacles have also disrupted our social wellbeing, our mental and emotional stamina, our financial security, and the list goes on.

As reasonable yet inconvenient measures are required to maintain safety, we cannot thrive by maintaining a defensive strategy. As any sports enthusiast can tell you, the best defense is a good offense. Before George Washington died in 1799, he was quoted as saying “… offensive operations … is the surest, if not the only, means of defense.” How can we begin to reclaim our lives through an offensive strategy? The answer is simpler than one might think—self-care.

Self-care is the gateway to recovery. It is akin to priming the pump of our momentum. As a licensed mental health professional, I wish to strongly recommend the following self-care strategies that have been shown to fill our individual gas tanks despite the uncertainties around us.

SELF-CARE STRATEGY #1 – FIND TIME TO LAUGH

A Jewish proverb states, “As soap is to the body, so laughter is to the soul.” Laughter increases tolerance to pain, shifts our perspective, increases our heart rate producing more oxygen flow through our bodies, helps fight upper respiratory disease, and decreases stress hormones.

Amazing, huh? Stream a funny show, watch a YouTube video, enjoy a favorite sitcom, or find someone (in person or virtually) to just spend some time with to relax and laugh a little.

SELF-CARE STRATEGY #2 – MOVE

Notice that I didn’t say exercise (although that would be excellent, if possible). Movement creates motivation. Take a moment to stretch (as tolerable, based on your own individual circumstances). Movement can also involve deep breathing. Follow this train of thought: (1) Movement increases oxygen in our cells; (2) cells use oxygen to break down sugar; (3) breaking down sugar produces energy that our bodies need. Find a movement or exercise strategy that works for you and consult with a recommended physical therapist. You’ll be glad you did!

Self-care is the gateway to recovery. It is akin to priming the pump of our momentum.

SELF-CARE STRATEGY #3 – CREATE RITUALS

We all need something to look forward to each day—and it doesn’t have to be gargantuan or pricey. A ritual is simply a positive action that is performed at predictable times. Here are a few examples of common rituals: reading a book while taking a bath, playing games, going for walks, attending the gym, calling a friend, going for a drive, meeting up with friends before or after work (in person or virtually), etc. Rituals aren’t only meant to be carried out during the holidays. They can be put in place daily. Give it a try!

SELF-CARE STRATEGY #4 – SOCIALIZE

Among the many fallouts of the pandemic, our ability to socialize has been rudely compromised. Studies have made it abundantly clear that the lack of social connection and support lead to increased stress and increased mental health problems. Even though we’re compromised somewhat, here are a few ideas: Create or participate in a virtual environment where people can just open up and socialize; play virtual games; based on local restrictions, meet up masked and socially distanced with a friend or two; serve someone you may know is struggling.

SELF-CARE STRATEGY #5 – ENGAGE IN MINDFULNESS

Mindfulness is simply being aware of your surroundings in an intentional, therapeutic manner. For example, being mindful of our thoughts can help us challenge thinking errors such as labeling, blaming, and catastrophizing. People engage in yoga, tai-chi, or other movement activities that promote connection with body, soul, and mind. Other activities include keeping a gratitude journal, deep breathing, progressive muscle relaxation, removing shoes and feeling the ground beneath one’s feet, nature bathing (sometimes called forest bathing), and other techniques.

By following these offensive strategies, you will likely fill your body, mind, and spirit tanks to help navigate the current world circumstances. The time will soon come that this pandemic will be history and we can gather together once again—with more gratitude for our each other and our associations.