HOW TO SHIFT YOUR SELF-CARE ROUTINE WHEN YOU’RE SOCIAL DISTANCING/SELF-ISOLATING

We are living through unprecedented times, and it’s been a real struggle to cope with this pandemic. For many people this lack of control has them feeling significantly elevated levels of stress, and this is normal. Often negative feelings give us a lot of good information about what we are experiencing and it is important to tune in and listen to ourselves and what we need in those moments. It may not seem like it however this is likely going to result in many people experiencing trauma for the first time in their life. Trauma is complex and there are several different definitions but one key factor in every definition is the uncontrollable and overwhelming aspect of trauma, that leaves people feeling helpless. The feeling of
helplessness and fear for the safety of self, as well as for the safety and well-being of family and friends is ever present during this pandemic. Whether we know someone who is a doctor or a nurse working the frontlines, or we have a loved one with pre-existing healthy conditions, or we are the ones who are at risk for this disease, that fear looms over all us. So what can we do it about it. We focus on what we can control, and one thing that is incredibly vital right now is to make sure that we are showing ourselves compassion and kindness. There may be an urge to do more now that you are home and have more time on your hands but that may not be the best course of actions. When a person experiences a trauma, they may notice that they become more physically exhausted. This is common for many youth who have had significant trauma, they will shutdown, often expressing feeling tired. This is a form of avoidance which is usually seen in victims of trauma. Rather than trying to “fight” that feeling, try to listen to it and adjust some of your self-care to reflect what your body is going through rights now. These are just a few suggestions on how you can show yourself some compassion in a simple way:

1. Cut your daily activity goal in half: If you have one of those fitness trackers that counts your steps, adjust the goal to half. Look, right now things are chaotic and while it is important to still get up and moving, is it really realistic for you to set a goal of 10 000 steps. Let go of those rigid expectations and do not set unrealistic exercise goals for your-self while you are stuck at home. You will actually notice that you still get the same level of satisfaction when you reach your goal, even if it is lower then what it normally is. You are not living your life as you normally would, and your goals need to adjust to reflect this.

2. Get that fiber in your diet (and generally try to eat balanced): I’m not a nutritionist, but I do know that our diet has a lot to do with out mental well-being. Stress and trauma can wreck havoc on your digestive system. Making sure your are increasing your fiber intake can help your digestive tract adjust and can help ease any discomfort your may be experiencing. And no you don’t need to eat more kale and spinach, fiber is in things like whole grain breads and pasta’s, popcorn, hummus, berries, banana’s, a whole range of different foods. Even add a fiber supplement if that feels more doable for you. Also it is important to make sure that you are not eating out all the time. While supporting local business is important, make sure that you are not having take-out for most of your meals. Give yourself a treat a few times a week but try to avoid turning it into a daily habit. Your stomach will thank you.

3. Drink WATER: it is important to stay hydrated, because well we are made up largely of water. Tea and coffee are caffeinated and will actually dehydrate your (and too much caffeine can have a negative effect on mental health). Make it a goal to drink between 5-8 glasses of water a day. Plus with the increase in fiber you will need it! Drinking water can also be turned into a grounding activity if your feeling highly anxious. Notice the taste, the smell, the sensations your experience as you drink the water. Slow it down rather then just gulping it down as quickly as possible. Can you notice the satisfaction your body feels from getting hydrated?

4. Do an activity that is rhythmic and repetitive: Color, dance, hula hoop, do a puzzle, go for a run, do a breathing exercise, fold laundry (okay, maybe not that). Rhythmic activity can be incredibly soothing when our bodies are distressed and can send a message to that fight/flight system in brain that you are okay and safe. Even listening to rhythmic music, paying attention to the beat in a song or drumming alone, can be incredibly calming.

5. Social connected even when social distancing: Many experts and people in the media have switched from using the term “social distancing” to “physical distancing”. This is because while we have to physically keep a distance we need to (more then ever before) remain socially connected. Even those who identify as introverts need social connection. Keep in contact with friends and family, schedule virtual game nights, have dinner together over ZOOM, share ridiculous youtube clips and memes, do an virtual group work-out, whatever you can think of to connect.

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SOCIAL DISTANCING AND SELF-CARE