The Importance of Self-Care in Stressful Times and Always

We’ve all been dealing with many stressors this year. The COVID-19 pandemic, wild fires and political unrest to name a few. Now, more than ever, it is important to take care of yourself. Practicing self-care can help you be better equipped to support your family through this challenging time. Self-care helps prevent burnout, reduces the negative psychological and physical effects of stress, and helps you refocus on what is true and important. The following self-assessment can help you identify if you are at risk for burnout and create an action plan to generate ideas to help alleviate the stress in your life.

1. It is Okay to Take Care of Yourself

Do you take time for yourself or are you mostly focused on the needs of others?
Reflect on your answer. Do you feel you have a good balance or are you burned out?

2. Research

What does self-care mean to you?
Brainstorm self-care ideas. (you may want to reference included resources)

3. Activate Self-Care Powers

List signs that may indicate you need to take some time to care for yourself.
List 4-5 strategies you will try in the next two months.

There is a wealth of helpful information available on the web that can assist you in implementing your plan. This article from the Edward-Elmhurst Health, Healthy Driven blog, provides 7 self-care tips to get you started:

1. Eat regularly. It may sound simple, but getting enough nutrition gives us the energy we need to get through the days, think clearly and quickly, and sleep better at night. If regular meals are difficult try to keep a stash of healthy, protein packed snacks on hand.

2. Keep moving. Even if you don’t have time for your usual workout, getting in 15 minutes physical activity can improve your quality of sleep and help reduce stress. Squeeze in exercise where you can — take the stairs, walk the dog, jog with your kids as they bike.

3. Prioritize sleep. Hold your sleep time sacred as an important part of your self-care. It’s tempting to stay up a few extra minutes to watch that show, check social media or play games on your phone — don’t. Your sleep is a critical part of restoring your mind and body, and recharging for the next day.

4. Practice pausing. Whether using mindfulness or taking deep breaths, taking a moment to pause can help center you back to the present moment when stress and anxiety are high.

- - Consider mindfulness meditation apps like Calm or Headspace to help you release tension and center yourself on the now.
  - Try paced breathing exercises (e.g., 4-square breathing) or diaphragmatic breathing (also called belly breathing or balloon breathing) to increase oxygen intake and relax your body and mind.

5. Balance your mental intake. There is a lot happening in the world. It is easy to feel like you need to be constantly connected in order to not miss out on what’s happening. While staying informed is helpful, be careful not to overwhelm yourself with information either. Take time to unplug and focus on things that are uplifting and/or soothing.

6. Check in on yourself. Take time throughout your day to stop what you are doing to notice what is happening within and around you. Try to be curious and nonjudgmental with whatever shows up as you consider what you are feeling and what you might need at the moment.

7. Use your supports. Now is the time to activate your support network if you haven’t already. Reach out to others to tell them how you are doing. Ask for emotional and practical support when you need it. Consider a professional counselor to have your thoughts and feelings heard.