How can you support yourself through this time of crisis?
We are navigating a time of extreme change as the world seeks how to contain and cope with the Coronavirus. Familiar daily life is continually shifting, changing and shrinking and it’s hard not to feel impacted and experience anxiety and/or overwhelm, especially if you’re feeling isolated.
These last few days I have caught myself becoming edgy and emotional which is a sign for me to step back for a moment and check in with what is going on. This article is as much for me as for you as I reflect on what I know about practicing self-care. The self-care I’m talking about here is not about distracting by doing something nice, rather it’s about developing the practice of leaning in; noticing where you are at and then taking the necessary steps to care for yourself.
Let’s start with doing an inventory. No, not on how many toilet rolls or bags of pasta you have in the cupboard; I’m talking about an internal inventory. What do you notice in your physical body right now as you read this? Take a moment to scan through; are you holding or clenching anywhere? Is there tightness in your jaw, your shoulders, your gut? What is your breath doing? Gently inhale, hold for a count, then slowly exhale all the way. Repeat for a little while. Breath into those tight places.
Are you aware of what you do when your stress levels start to rise? Do you forget to eat or do you overeat; drink more alcohol; reach for the sugar laden snacks; impulse buy; struggle to either get to sleep or get out of bed; feel agitated, irritable or more sensitive than usual; zone out on Netflix? Know your tell-tale signs, not so you can be critical and beat yourself up, rather so you can take the steps to support yourself.
Give yourself some space to process what is happening, to be aware of what you are experiencing. Shift over and allow your emotions or your reactivity to have a seat beside you. Observe. We are all holding so much at the moment; fear, worry, anger, grief, uncertainty. These feelings in themselves can feel too big and scary to acknowledge but by gently creating some room and paying attention we can feel a little less consumed or controlled by our experience. It’s not about pushing them off the seat, but practicing how to co-exist with them. Journal your thoughts, speak with a trusted friend or family member or seek professional support if needed.
Come back to the basics; eat nutritious food, but at the same time cut yourself some slack when you reach for that comforting piece of chocolate. Get adequate rest, sit on the ground outside and feel the sun on your skin, move your body. Gentle movement that marries with your breath is great for calming the nervous system.
Stay connected to your support networks; take advantage of the online platforms at your disposal and check in through Skype, FaceTime etc. Call someone on the phone. Be mindful of those who may need extra help.
Tap into your creativity and take some time to play, whatever that looks like for you.
Keep informed about the Coronavirus, but rely on trustworthy sources and limit your exposure; information overload can increase anxiety. Set yourself a specific time to access the latest updates and give yourself a break in-between.
Practice compassion; both towards yourself and others. Soften your expectations; again, of yourself and others. It’s a time of trial and error as we have been forced into a foreign space of learning how to operate differently in all areas of our lives. We’re all in unchartered territory and doing the best we can.
We can be our worst or our best self when we’re under pressure; taking the time to support ourselves helps us to be better able to support each other. In Brene Brown’s words; “We don’t have to be scary when we’re scared. Let’s choose awkward, brave, and kind”.
Take care.
In response to COVID-19 I am offering online counselling sessions through platforms such as Zoom, Skype or FaceTime. To enquire about accessing my support as a therapist, please click here.