How to Practice Self-Care During the COVID19 Lock-Down
We are currently facing some challenging times. There is a lot of fear floating around the news and internet, and this can be very damaging for the physical body, mind, and spirit.
With more and more people staying “safer at home” & “social distancing” this can throw us off balance and routine and create stress and anxiety. Dealing with a global outbreak can be stressful. It can change our eating or sleeping pattern, difficulties sleeping, worsening health problems or mental health problems. It can increase use of recreational drugs and alcohol.
As the days continue where we are being strongly encouraged to stay in our homes, self-care is more vital now than ever before.
Whether you are enjoying the time at home or you are starting to feel nervous, implementing a self-care list or calendar to give yourself and your mind some rest could be beneficial for your mental wellbeing. By incorporating self-care activities into each day now, you will likely set yourself up for a healthy future indoors.
10 tips for self-care during Coronavirus quarantine:
1. Avoid watching or reading too much news:
We all know that the news can be a good source for staying current with global and local affairs. Nowadays it’s hard to get away, especially when it’s all over our lives; Social media, TV, internet, radio, everywhere. However, during a global crisis there are studies that suggest that watching too much news can create higher levels of stress, fear, anxiety and worry. Being on lockdown could make this impact far worse, since we are limited in the amount of outdoor recreational activities we can enjoy. For this reason, I recommend you avoid watching too much of the news and minimize too much noise about coronavirus to maintain a healthy level of mental health.
2. Listen to some relaxing music:
If you are feeling down, overwhelmed due to the current global situation or sleepless. Listening to some relaxing music has many benefits for the body, mind and soul. Music can reduce stress & anxiety, lower blood pressure & heart rate, quiet the nervous system, ease muscle tension, it helps us sleep better at night by triggering the release of sleep-friendly hormones, including serotonin & oxytocin, reduce sleep-stifling hormones like cortisol and it also reduces a person’s perception of pain. There are many studies that believe it can also improve brain functioning, and music with the sounds of nature improves our concentration. Lastly, your heart also appreciates some relaxing music.
3. Read a book:
Books can be very comforting during the coronavirus era. It can keep your mind occupied and help us exercise & strengthen the brain. Helps build vocabulary and prevent cognitive decline. But most importantly, it reduces stress, aids sleep and alleviates depression. So, grab your Kindle and search for your favorite author.
4. Practice some home stretches:
Many of us are on lockdown, with limited physical activities. Some are scared to go outside for a run, which is understandable. But there are many things you can do at home to help alleviate joint and muscle spasms and pain. Stretching your body keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. … That puts you at risk for joint pain, strains, and muscle damage.
5. Take a warm/hot soak bath:
Water is life, water is soothing, and we cannot live without it. Taking a nice bath while listening to some soft music will not only make the blood flow easier, it also makes it more oxygenated by allowing you to breathe deeper and slower, particularly when taking in steam. Taking a hot bath can kill bacteria and improve immunity. It can relieve the symptoms of cold and flu. It will also clean & moisturize your skin and, most of all, It will also make you feel better and refreshed.
6. Give yourself a facial:
This might be a tricky one or might sound hard to do. But believe me, there is so much you can do at home to give yourself an at-home facial, it doesn’t have to be complicated. During high levels of stress, the skin can take a turn for the worse, it can start prematurely aging, breakouts, and hormonal induced hyperpigmentation. Taking care of your skin will help with cell turnover, wrinkles, breakouts, texture, increase circulation, and you will feel so good. See this video of how to give yourself a 7 step at-home facial (https://youtu.be/5KuF3v-N5Ls).
7. Meditate (quiet time):
Meditation enables us to move from higher frequency brain waves to lower frequency, which activates different centers in the brain. Slower wavelengths = more time between thoughts = more opportunity to skillfully choose which thoughts you invest in and what actions you take. Meditation training improves a wide range of willpower skills, including attention, focus, stress management, impulse control and self-awareness. It changes both the function and structure of the brain to support self-control. Practicing meditation will help with stress and anxiety.
8. Write a journal:
Writing can do wonders for your mental health. Beyond keeping your creative juices flowing. Not only does regular writing make you feel good, it helps you re-live the events you experienced in a safe environment where you can process them without fear or stress. According to PsychCentral(https://psychcentral.com/lib/the-health-benefits-of-journaling/), keeping a journal can help you: Clarify your thoughts and feelings. Reduce stress, get to know yourself better Reduce stress, resolve disagreements with others, and solve problems more effectively. In fact, there’s so much data about the mental and emotional benefits of journaling that counselors, social workers and therapists often encourage their patients to do it.
9. Cook your favorite meal:
You can use cooking therapy to relieve stress. Instead of seeing cooking as a chore, you can view it as a fun activity that can help you stay stress-free. Counselors intimate that cooking courses soothe stress, reduce negative thinking and build confidence. Most people love food. Food is one of the things that connect people. When people meet somewhere, they always meet over drinks or food. If you love food, the best way to follow your passion is to get into the kitchen and try out as many recipes as possible. When you love food, you will concentrate more on making good food, and you will have no time for stress.
Reference: https://thriveglobal.com/stories/7-reasons-why-cooking-is-the-ultimate-stress-reliever/
10. Avoid smoking, drugs & alcohol:
According to the addiction center (addictioncenter.com) limit smoking and the use of drugs & alcohol because it weakens the immune system and other health issues. And, this disease harms more of those with a lower immune system. COVID-19 is a respiratory disease which impairs breathing, so smoking may increase the risk of coronavirus complications. Alcohol & substance addiction can also affect our sleeping pattern and concentration. It will also damage your skin, liver and worst make a person feel depressed.
They also believe smoking marijuana can also increase the risk of contracting coronavirus. Several posts have circulated on social media making claims that CBD (a chemical found in cannabis) has medical properties that can treat coronavirus. Although some studies have shown that CBD can be effective in treating pain and anxiety, there are currently no known treatments or cures for COVID-19. In fact, inhaling hot smoke of any kind can be damaging to your lungs. When smoking marijuana and sharing joints, pipes and paraphernalia, be aware that they may contain saliva and potentially spread virus-bearing germs
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