Self-Care During COVID-19

Self-care for Stress Relief
To feel your best, it is important to take care of yourself. That means eating well, exercising, keeping work and home life balanced and maintaining good relationships. There are times, however, when even these things can’t prevent stress and anxiety from creeping in. That’s why self-care is so important. Taking a small amount of time out of your busy schedule just for yourself is key to handling all your duties while getting the most out of life. Try these tips to give yourself the attention you need to be your best.

Deep Breathing
Breathing from our chests or shoulders can create more tension and stress by preventing air from reaching the bottom of our lungs, increasing blood pressure and preparing the body for action instead of relaxation. Deep breathing focuses on using the diaphragm (the spot just under your rib cage) to draw slow, deep breaths into the lungs and to release them slowly. Take a couple of minutes every hour to practice some deep breathing.

Stretching and Yoga
Stress often appears as tension in our necks, shoulders and head—what’s commonly referred to as the stress triangle. Stretching exercises can relieve tension, make your body more flexible and produce a calming effect. Yoga is a more formal method of stretching, but even just shrugging your shoulders, stretching your arms and rolling your neck a few times a day can have positive effects.

Massage
Physically, massage can help alleviate tense muscles, lower blood pressure, promote deep breathing and improve posture. Mental benefits of massage include reduced anxiety, increased body awareness and enhanced creativity. Whether you use a foam roller on yourself or visit a massage therapist (if available), massage is one of the most potent self-help techniques you can employ.

Meditation and Visualization
Meditation involves “quieting the mind” by blocking out sensory input and distraction, while visualization involves using the brain’s creative capacity to create a stress-free experience, much like daydreaming. Both meditation and visualization can be helpful in relieving stress. What they need, however, is a quiet time and place to practice them. Try to carve out 15 minutes daily to quiet your mind and body.

Muscle Relaxation
Progressive muscle-relaxation techniques involve systematically tensing, relaxing and visualizing each major muscle group. It is best to practice these techniques when you have about 20 minutes and are able to find a quiet place where you can lie down without being disturbed. You may want to play some soft music or relaxation tapes while practicing this technique.

Calming Thoughts
Our thought patterns often cause or contribute to the stress that we are feeling. The next time you encounter a stressful situation, take a moment to tune into your thoughts and feelings. Write these thoughts down and then write down a more positive replacement.

Other useful tips:

• Take some time to reflect on your personal goals and any activities that bring you joy. Grab a notebook, or open a blank document on your computer or phone, and start jotting down ideas.

• Try learning a new skill, such as woodworking, cooking or painting. Schedule an hour each week for an activity that you genuinely enjoy.

• Take a walk, a power nap or a long shower.

• Try making a meal with fresh produce at least one day a week.

• Schedule a doctor’s appointment for a yearly check-up. Take a moment and check in with your body to determine how to best care for it.

• A journal is a place where you can learn to express your thoughts openly without review or criticism. If you are angry, proud or sad, write about why. Use your journal as a private space for self-analysis and revisit it regularly to update your self-care plan.