Part Two: Self-Care (2020 Edition)
What a year this has been. Pandemic. Sketchy economy with record numbers of unemployment. Racial tensions and a social justice revolution. What’s next??
This post is the next of the “All About Your Damn Self” series and it is all about self-care. Self-care can include so many different things and looks different for everyone, so I’m just going to focus on two current aspects that are so important for most (if not all) of us.
When the world seems to be spiraling out of control, it is important for us to remember the things we do have control over. The ways in which we care (or don’t care) for ourselves will almost always be in our control. For many people right now, this seems to include the basics of human needs. That is okay! We need to take care of those things first before we can address things higher on the needs list (referencing Maslow’s Hierarchy of Needs). The basic needs include food, warmth, water, rest, security and safety.
I’m going to focus on rest. WE NEED REST! Both our bodies and our minds need it right now. It has only been half of a year, and it feels like 2019 was a lifetime ago. Two ways to get this rest that we so desperately need are: sleep (duh) and limiting media exposure.
Right now, I’ve heard and seen (and experienced) a common theme of difficulty with falling asleep and staying asleep due to brain activity that just doesn’t want to stop at the end of the day. This makes sense with everything that has been going on. With frequent changes, uncertainties, stressful events, and constant conversations / news feeds about those stressful events, our brains are on constant alert. With this in mind, how can we get better sleep, a break from media, and the rest that we need?
How to get better sleep in the midst of a pandemic and a revolution?
It doesn’t have to look much different than healthy sleep hygiene with a good sleep routine at any other point in time. It may just be a matter of being more aware of and more committed to it.
Go to sleep and wake up at the same time everyday, including weekends. As close to the same time as you can. Also, limit daytime naps.
Avoid checking news or social media within an hour before bed. Within 30 minutes at the least.
Use aromatherapy, relaxing teas, or take a warm bath / shower before bed to help your mind and body feel calm.
Avoid spicy foods, simple sugars, alcohol, and caffeine too close to your bed time.
Use the sleep stories or meditations from apps such as Calm or Headspace.
Exercise during the day and spend time in sunlight (even through a window when it’s not possible for you to go outside) to help promote a healthy sleep-wake cycle and better sleep quality.
How to limit media exposure in a highly media-focused world?
This year it has been especially hard to stay away from media and social media. First, we needed to know the latest news about the Pandemic. Then the murder hornets. And most recently, the protests, looting, and many racial- or social justice-based events and conversations. You feel left out if you’re not informed, but it’s overwhelming when you do stay informed regularly.
It is no surprise that many of us are experiencing negative affects from INFORMATION OVERLOAD. These affects might include increased anxiety or stress, lower mood or mood dysregulation (frequent mood changes), difficulty with sleep, increased irritability, etc. What can we do to limit our exposure in such a media-centered world??
Set timers on your social media apps. You can even find additional apps that will help you limit screen time, such as Forest.
Delete social media apps from your phone, so you only use when on your computer. Or move the apps to a more “hidden” place on your phone, not on your home screen.
Limit media time to a certain time of day or certain days of the week. Ex. I will only watch the news at 6 - 6:30 pm each day or I will watch one news show only on each weekend day.
Choose to listen to one podcast that delivers a limited amount of news in a fun way (recommended by a client who has had success with limiting their media time by doing this!).
Engage in a positive activity that does not involve screen time for at least 30 minutes each day.
Ask yourself “What is my intention with using social media?” Reflect and explore this to determine whether you’re utilizing it for healthy reasons or not.
Focus on What You Can Control
This has been a year of unknowns and uncertainties. Try to focus on what you can control. And taking care of yourself is one of the best ways you can find a sense of control and to maintain a sense of well-being within it all. Cheers to a touch less uncertainty for the rest of 2020! I think we’d all appreciate it.