Self-care tips during COVID-19 pandemic
THE world is experiencing the third wave of the COVID-19 pandemic. In Zimbabwe, it has proved to be the deadliest with the number of infections and deaths being higher than ever experienced since the beginning of the pandemic. As a result, COVID-19 pandemic has significantly changed the way we live, from our work to our learning to our social lives. Now more than ever before, practising self-care is critical when it comes to taking care of our mental health and even physical wellbeing.
With news of rising infections, deaths and uncertainty about sources of income, we are definitely in a period of inconceivable anxiety and stress and taking care of ourselves or self-care becomes essential.
Self-care is not selfish. You need to focus on those things that make you feel nourished, that give you meaning and that energises you to keep on keeping on.
According to the World Health Organisation definition, self-care refers to behaviours you do to take care of your own health and can include hygiene, nutrition, leisure activities, sports, exercise, seeking professional healthcare services when needed, and much more.
In this brief article, I will explore some tips to help take care of your mental health.
Focus on things you can control
A number of things that are happening now are out of your control, they are things that you may not have influence on, no matter how much you wish to.
It is easy to feel stuck in “mud” when we focus on what we cannot control. Indeed, the more we focus on things outside of our control, the more likely we are to feel anxious, angry and disappointed.
On the other hand, when we focus on what we can control, we can feel good, confident, empowered and a sense of achievement.
At this moment a number of people are worried about the job security, some about their educational programmes but with all that worry, there is nothing much that you probably can do to change that future.
It may be necessary not to worry but rather do something that you have control over.
Create a “no” list
You do not have to agree to do everything that you are asked to do and you may have to say no to things that you used to do but giving you unnecessary pressure.
It is more than okay to set healthy boundaries for things that no longer serve you.
This can be anything from not checking your email at a certain time to not attending every event you are invited to.
You may need to create time for yourself, say no to online meetings that occur during your scheduled family time. You may also need to say no to constantly checking on social media.
Get enough sleep
Adults usually need seven to eight hours of sleep each night. If you find you are struggling to fall asleep, try limiting technology use prior to bed and having a consistent night routine.
Having a cup of (decaffeinated) tea and reading are great ways to wind down and signal your brain that it is time to get ready for bed.
Watch or read something uplifting. Distraction can be a good thing. Watch something that you find uplifting and allow yourself to zone out from what is going on in the world.
Be kind to yourself
Most of the time, we are too hard on ourselves. You spend most of your time with yourself, so make sure your relationship with the person in the mirror is a positive one. This is something you can practise and can be as simple as saying you are proud of yourself today.
Exercise as appropriate
Exercise is as good for our mental health as it is for our physical health. It increases serotonin levels, leading to improved mood and energy. Choose something you enjoy — this can be anything from running around with your children or playing fetch with your dog, to lifting weights.
Stay connected
The situation is difficult right now, for you and your loved ones, keeping yourself connected to those you love is important for you and for them as well. Even with physical distancing guidelines in place, you can stay connected to friends and loved ones through technologies like video calls and phone calls.
Lean on your social support networks if you feel overwhelmed or lonely — we are all experiencing this uncertainty together.
Listen to music
Music helps to bring the “feel good effect” to our lives and helps to improve memory. Music can relax the mind, energise the body, and even help people better manage pain. So, you need to come up with a play list of your favourite music to keep yourself energised.
It will be good to try and implement these self-care tips as they are most likely going to help you through this difficult phase.
However, should you feel the need for additional support, do not hesitate to seek support from a mental health expert.