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Self-Care for Emotionally Vulnerable During Pandemic

Updated on May 30, 2020
Rohini T profile image

Rohini, a passionate learner of psychology, has seen mental illness up close and likes to share her knowledge with others like her.

Emotional Crisis

The COVID-19 pandemic has been a life-changing event for all of us. It's not only a health and economic crisis but an emotional crisis as well.

The stay-at-home guidelines are especially challenging for people at risk for mental health issues. If you are struggling, it's time to take care of yourself appropriately and not fall off the track.

Source

Below are some self-care ideas for you to navigate the isolation.

Self-care Through Kindness

  • Be easy on yourself

Whether you're a caregiver or a single working mother, relax your standards of perfection. It may seem like a daunting task, but make gradual changes in your daily life. Say 'no' when your plate is full. Take it easy with domestic chores.

Relax your standards of perfection.

Focus On The Pillars

  • Eat your veggies

Do your best to have nutritious food. It revitalizes your mental and physical energy. It'll also help in building immunity.

Make it easy to choose healthy food. Avoid buying processed food. If you do, keep it unreachable for you in the house. Reaffirm the intention every day that you choose to be healthy and strong from inside out.

Reaffirm the intention every day that you choose to be healthy and strong from inside out.

  • Get enough sleep

The number of hours we sleep goes down as our responsibilities grow. Your schedule may change due to the stay-at-home guidelines. Try to stick to a reasonable routine.

As per Harvard Health, a good night’s sleep is essential for preventing chronic health problems like diabetes, obesity, and heart problems. Moreover, an afternoon nap can’t replace the shut-eye at night. Get your beauty sleep.

You'll feel more refreshed and energetic during the day, and it's great for immunity.

As per Harvard Health, a good night’s sleep is essential for preventing chronic health problems like diabetes, obesity, and heart problems. Moreover, an afternoon nap can’t replace the shut-eye at night.

Exercise

  • Get some movement

If you can go to the park for a walk, that's great, but if not, any movement is better than nothing.

If your job demands long hours of sitting or standing, make sure you change your position and stretch often. Try to add consistency. A 10-min walk every day is better than a 1-hour walk once a week. Focus on what's doable and do it.

If your job demands long hours of sitting or standing, make sure you change your position and stretch often.

Social Connections Using Technology

  • Make time for connections

Stay regularly in touch with your friends and family using the phone and video calls. Even if there's nothing to talk about, it helps to avoid loneliness. You'll feel great to see your loved ones' faces, even if through a screen.

Dr. Mark Hyman, a practicing family physician and an internationally recognized leader, in the field of Functional Medicine, recommends healthy nutrition, restful sleep, exercise, and social connections as pillars of health.

Source

Patience And Persistence

  • Focus on baby steps

It's important to not be hard on yourself. Encourage yourself to be consistent. Focus on the effort, not results. Keep expectations low until you feel stronger to push yourself.

For example, if you want to start walking but haven’t been successful, break it into small goals. Small goals could be like opening the window and smelling the fresh air, walking indoors, or walking in your yard for a few minutes.

Whatever your limitations are, focus on the smallest thing you can do.

  • Prepare for the rainy days

Some days will be harder than others. Make most of the less stressful time with better self-care. Prepare simple notes with uplifting messages and stick them around the house. When stress time hits, take the refuge of these inspiring messages.

  • Knock the simpler problems first

If life's challenges are weighing you down, pick the low hanging fruit first. Every problem's solution may not be in your control. Solve what you can first. It'll keep you motivated with a feeling of accomplishment.

  • Give yourself off days

Machines need regular maintenance too, and we're human beings after all. Don't overwork to prove yourself to others. No work is more crucial than taking care of your physical and mental health.

  • Beware of triggers

Avoid graphic or depressing TV. Watch your news only once a day for a few minutes. Indulge in light comedy or healing music instead. Don’t overstimulate yourself with information.

  • Don't compare yourself with others

It's the worst time to compare your successes and failures with others’. Everyone's on a different journey. If you feel others are luckier, give yourself the VIP treatment you deserve. Avoid comparison.

Creativity And Relaxation

  • Listen to soulful music

Besides what I said before if you like music, listen to emotional but inspiring songs. You may feel that the artist went through the same pain as yours at some point. It'll make you feel less alone.

  • Express your creativity

Whatever your talent is, express it. It's your choice to share it with others or not, but get it out of your system. It gives a fulfilling experience whether the talent is writing, painting, cooking or dancing. Do it for yourself.

  • Do nothing

Yes, it sounds counter-intuitive, but shutting down your system is vital. Make a cup of green tea (or any other healthy drink) and breathe in some fresh air. Connect with nature to soothe and nourish your soul whenever possible.

  • Take a break from life's race

Whatever your battle may be, take a break from your To-Dos. Don't indulge in productivity blogs. Relax and give yourself time to get back up on your feet. You'll have plenty of time to better yourself later.

  • Try relaxation techniques

There are plenty of ways to relax like mindfulness, deep breathing, journal-ing, yoga, massage, nature walks, bubble baths. Choose whatever suits you. You don’t need to shell out money to show a little self-love. Learn anything from home using the internet or books if available.

Last but not least, if you think you are falling into depression or anxiety trap, don't hesitate to ask for help. It could be family through video calls or professional online therapy. Get the needed support through the tough times.

Last but not least, if you think you are falling into depression or anxiety trap, don't hesitate to ask for help. It could be family through video calls or professional online therapy. Get the needed support through the tough times.

Hope

Remember that no matter how stuck you feel in your situation, you would be OK. Staying hopeful is the key despite the uncertain times.

I take your leave with a quote by Confucius.

It doesn’t matter how slow you go, as long as you don’t stop.

It doesn’t matter how slow you go, as long as you don’t stop

— Confucius
Source

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 Rohini T

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