Taking Care of Yourself in this Stressful Time
Day 2 for me working from home as we support each other with social distancing and try to do our part to limit the impact of the Coronavirus. So here we are, The preparation has been done. Freezer if full and pantry stocked. Online access set up to be able to work remotely. But for how long? How do we maintain a positive frame of mind as we are more physically isolated and inundated with cornovirus news daily?
The other day, my Osteopath (Michelle Kormos, D.O.M.P., D.Sc.O) sent out a Toolbox to help support our mental and emotional health during this challenging time. It was so good that I could think of nothing better than just including it in it’s entirety here. Also links to other great resources. Take care all and remember to be kind to each other..
TOOLBOX
1. breath
By consciously regulating your breath you can help to regulate your physiology which can really help to calm the physical stress response. The video link below pertains to using the breath in response to chronic pain but can also be applied in times of stress.
https://www.youtube.com/watch?v=yWRl7GCKQc0&feature=emb_logo
Try these two methods and see which works for you:
There are different ways of working with the breath, one of the easiest is to focus your attention on your exhalation. Just try and catch each exhalation, watching the start of the exhalation all the way through to the end of exhalation. Your mind will wander when you're doing this and that's ok. As soon as you catch yourself not observing the breath, simply bring your attention to the next exhalation and start again.
There is also 4, 7, 8 breathing patterns that can be helpful. Inhale to a count of four, hold for a count of seven, and exhale while counting to eight and repeat as many times as you like. Here's a video you can follow along
https://youtu.be/PmBYdfv5RSk
2. self compassion break
A self-compassion break is an informal practice based on being kind and compassionate with yourself in time of suffering. I'm going to share with you the self-compassion practice as developed by Kristin Neff, PHD. You can find out more about Kristin and self compassion at her website if you click here, and if you want to listen to a guided self-compassion break click here .
A basic practice can look something like this. Choose phrases from each step that resonate with you and/or make up your own compassionate responses.
Step 1. MINDFULNESS: “This is a moment of suffering … I am really suffering … This is really hard right now” Instead of overly identifying with your difficult emotions or trying to push the out of awareness, you turn toward the pain, acknowledge it, and name it.
Step 2. COMMON HUMANITY: “Suffering is part of life …. Many people are going through similar situations”. In Step 2 you recognize that suffering is an integral part of life and that you are not alone. The shame that results from harsh, inner criticism often generates a sense of isolation that is reduced by acknowledging common humanity.
Step 3. SELF-KINDNESS & SOOTHING TOUCH: Begin by placing your hands over your heart or any other place on your body that feels comforting. “May I be kind to myself in this moment.” Rather than becoming critical or frustrated because you fail or feel inadequate, talk to yourself in the way you would comfort a dear friend who was suffering. Adopt a tone that is warm, kind and gentle while accepting the imperfect nature of human reality.
3. immunity and movement
I think it's also important to remember that movement is a very important part of immune function and overall health. Our immune system doesn't have an organ that pumps it, like the heart pumps blood through our body, but instead rely's upon the muscles and other connective tissue to 'milk' the lymph. So, if you are staying close to home, if you are in quarantine or are self-isolating try and get some movement into your day to support your immunity. Here are some links to great online streaming services you can utilize to help get you moving wherever you are.
1. https://kaisafit.com
2. https://www.pilatesanytime.com/cust_home
3. https://www.nutritiousmovement.com/virtual-studio-membership/
4. https://oneoeight.com
I know for many of you with chronic pain the idea of getting the body moving more can be difficult as it can sometimes cause a flare. Here are two videos that will help you learn how to move with pain.
Exercise guidelines for getting more active with persistent pain https://www.youtube.com/watch?v=gN-WwxfPIZo
Movement with Pain https://painhealth.csse.uwa.edu.au/pain-module/movement-with-pain/
4. mindfulness
Choosing to take a few moments to sit, connect with yourself and feel whatever you're feeling can help to calm the body and mind. Here are some resources to help you explore this tool:
Artice: Emotion-Focused Coping Techniques for Stress Relief https://www.verywellmind.com/emotion-focused-coping-for-stress-relief-3145107
Meditation Apps you can download on your smartphone:
1. Insight Timer
2. Headspace
3. Insight timer
5. rest, nourish & connect
During times of stress, and suffering never forget the power of rest, nutrition and connection. Sleep, good nourishing food & drink, and nourishing relationships are important elements when responding to stress.
If you're having trouble sleeping try some of the following sleep hygiene tools:
1. Take a hot bath an hour before bed and allow your body to naturally cool down before crawling into bed.
2. Cease screen time an hour or more before bed.
3. try some of the breathing exercises above
4. slow deliberate stretching or restorative yoga before bed
When it comes to nourishing your body go back to basics. Get lots of vegetables the more variety in color the better, eat proteins with every meal (plant or animal based), get healthy fats in your diet, decrease caffeine and increase water.
When it comes to connecting technology offers us many ways to see and speak with those we love. Human connection has great power and will benefit both you and those you care about.
6. get creative
For many of us who are accustomed to a full lifestyle that has us constantly on the go, the forced slow down being implemented in our community may increase mental and emotional distress. Finding ways to get creative can help. Art, music, dance, journalling, there are many ways to creatively process our emotions and it can be a lot of fun too. Have you ever wanted to learn salsa dancing? Check this out. Ever wanted to try your hand at acrylics? Try this. Youtube is an endless source for learning and exploration.