We are all facing unprecedented times. For a large number of people the current situation with Covid-19 in the UK has led to a greater sense of community as we all pull together and look out for each other. However for many the isolation and social distancing measures we are all having to adapt to have triggered heightened stress, anxiety, fear and depression.
It is imperative during this time to become more aware of self-care. Lowering your stress and anxiety levels and maintaining your physical wellbeing should be number one on your self-care list.
Exercise. If you are able to go out for your one hour of exercise a day then it is important that you do so. Whether it’s walking, jogging, cycling or something else, exercise will aid your physical wellbeing and help to lift your mood . If you are unable to leave your home due to self-isolation or other reasons, suitable stretching exercises, for seated or standing abilities, can be found on the internet. Try having a daily active dance around the lounge to your favourite tune. If you are fortunate enough to have a garden perhaps get into the habit of doing a few laps every day. Exercise will not only help lower the stress hormones but will also help you with sleep and improving your overall mental wellbeing.
Communication. Staying in touch with friends and loved ones is just as important, whether that is by phone or internet. Video calls enabling us to see the person that we are talking to makes it even more personal. Being part of a friend/family network gives you a sense of belonging and self-worth which can help you in tough times. Studies have found that men and women with the fewest social connections are more likely to suffer from depression and anxiety.
Listen to Soothing Music. Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too. Nature sounds can also be very calming. This is why they're often incorporated into relaxation and meditation music.
Deep Breathing. Mental stress activates your sympathetic nervous system, signaling your body to go into "fight-or-flight" mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel more peaceful. Certain breath work can also help your body increase its natural dopamine levels, improving your mood and sleep.
The bottom line. You don't have to tackle everything all at once. Identify one small step you can take to begin caring for yourself better. When you discover that you're neglecting a certain aspect of your life, create a plan for change. This plan will be unique to you and your needs. Self-care is vital for building resilience toward those stressful issues in life that you can't eliminate. Unfortunately, however, many people view self-care as a luxury, rather than a priority. Consequently, they're left feeling overwhelmed, tired, and ill-equipped to handle life's inevitable challenges. Don’t let this be you.