As a Mayo Clinic Certified Wellness Coach, I engage with people every day in support of their health and well-being. And in those sessions, we often focus on creating the conditions that allow them to flourish.
But there are times, like now for so many, when it feels like the world is coming apart at the seams, and the idea of flourishing feels like a faraway fantasy that has nothing to do with the here and now.
And yet, it is at times like these that prioritizing essential self-care may be the very thing that gets you through.
If you could benefit from taking better care of yourself while navigating challenging times, consider creating a personalized self-care toolkit to make it as easy as possible. Here are five simple strategies to get you started!
Bookend your days in a safe harbor
When times are tough, and your days feel like you’re navigating through stormy waters shrouded in a dense fog of uncertainty, give yourself the gift of pulling into a safe harbor of your own making at the end of the day.
What might help you to unwind and relax? What could bring you a measure of peace? Would it help to visualize pulling into that safe harbor where you leave your worries and concerns on the boat while you give yourself a few hours of much-needed rest and renewal?
When you wake in the morning, what if you allowed yourself to ease into the day before rushing back onto the boat? What might that look like? A few minutes of focused breathing and stretching? Pausing to savor a glass of juice instead of drinking it on the run? Or engaging in another simple activity that would provide a positive start to the day ahead?
Bookending your days with peace and relaxation will not magically make all the hard things go away, but it just might put you in a better place to meet the challenges.
Identify your non-negotiables
Thinking about all the things you could/should be doing to take good care of yourself during challenging times can be overwhelming.
So, cut through the noise of all the coulds and shoulds and hone in on the few self-care behaviors you will do come hell or high water.
What do you want to do to take good care of yourself no matter what? How will prioritizing these things benefit you? And how can you make them happen?
One of the easiest ways to consistently prioritize your most essential self-care is to ask yourself, “What makes this hard to do? And what could make it as easy as possible?” And then revisit those same questions over time to help you stay on track or get back on track as needed.
Energize with physical activity
Prioritizing physical activity during turbulent times can be a game-changer. I’ve seen this again and again in my work with individuals, corporate executives, and their employees.
Engaging in physical activity reduces stress, increases mental and physical energy, and supports better sleep, which also reduces stress and increases mental and physical energy.
And it doesn’t take much time. Numerous studies show that even a few minutes of energizing movement can positively impact how you feel today and improve your health over time.
So, what physical activities would interest you? And how can you include more of them in your day-to-day life? What about a short walk twice a day to recharge and come back refreshed? Or how about turning your workspace into a dancespace for a few minutes several times each day, jamming to some Bruno Mars or Beyonce as the stress falls away?
If you want to consistently engage in energizing physical activity for more than a day or two, but have a hard time staying on track, here’s what I recommend with my clients: engage in physical activity you enjoy, really enjoy, and then take notice of the impact of that activity on how you feel and the quality of your days. You’ll likely want more of what makes you feel good in the moment and well beyond.
Focus on positive adding in your diet
Who wants to overhaul their diet when life is already stressful? Pretty much no one. And yet, we generally feel better when we eat healthier. And feeling better makes it easier to function better when times are tough.
So, is there a way for you to eat healthier without increasing stress?
Yes! And it’s called positive adding, which means focusing on adding nutrient-dense foods rather than restricting or eliminating specific foods. The idea (and I’ve seen this work with numerous clients) is that purposely eating more nourishing foods tends to crowd out the less healthy foods.
When you give your body more of what it needs, such as fruits, vegetables, whole grains, and legumes, you’ll likely find that you crave less of what you don’t need and feel so much better, including increased energy and well-being.
Prioritize social connection
When times are tough, it can be easy to retreat into social isolation, shutting the world out as much as possible while cocooned in a blanket on the sofa, binge-watching a Netflix show. And while some of that can be beneficial, serving as a break from the hard stuff, don’t let it keep you from making time for the social connection that is crucial for physical and mental health in good and challenging times.
Who is on your A-team for social connection? Who would you like to connect with in the next few days? Reach out and let them know you’re struggling and could use a listening ear. Or, invite them to do an activity you both enjoy where conversation will naturally arise. Feeling connected to others lowers levels of anxiety and depression while increasing energy and optimism as you navigate tough times and build your way toward a brighter future.
Debra Woods is a Mayo Clinic and National Board Certified Health and Wellness Coach, a lifestyle medicine coach, and an expert in individual, executive, and employee wellness.
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The information offered here is not a substitute for individualized health care.