Getting Back to Basics! Self-Care During a Pandemic

By: Kristen Sohlman MACP, RP

Now it is more important than ever to engage in self-care!  During a pandemic it is necessary to care for yourself, before you can help others.  Getting back to the basics is important.

• If you are feeling unwell or sick, get plenty of rest, drink fluids, and eat nutritious food when possible. Wash your hands, wear a mask, and stay home.
• If you are not feeling sick, the same guidelines apply. Get plenty of rest, drink fluids, and eat nutritious food when possible. 
• Keep a regular routine or schedule, focusing on the things you can control.
• Aim to get 6 to 8 hours of sleep each night.
• Get and stay active.  Go outside for a walk, get some fresh air, engage in a healthy recreation and leisure activity, and get some exercise.  Remember to stretch before exercise.
• Take deep breaths often.  Focus on belly breathing and then pacing your breathing.
• Socialize!  Find new ways of connecting with friends and family.  Talk on the phone, talk on the internet, write letters, send pictures, visit outdoors when possible, and have a virtual games night.

• Care for your relationships with others.  Invest in your relationships with friends and family.  Children need extra patience, attention, care, and support during difficult times and the same can be said about adults too.
• Normalize your feelings and emotions. You feel how you feel, and this is not wrong.  Process your feelings and emotions, journal, talk to supports, attend counselling or therapy, and ask for help when needed.
• It is normal to smoke, drink more caffeine, drink, or use drugs more during difficult times.  Try to reduce harm by reducing how often or how much you are using.  Tell someone if you are using drugs and ask them to check in with you for your safety.  If possible, do not use drugs alone. 
• Begin and end the day with gratitude.  Think about one thing that you are grateful for.
• Be in the present moment.  Try a mindfulness or relaxation activity such as yoga.

• Give yourself a break from social media, turn off your phone, give yourself a break from reading the news, and turn off the tv.
• Listen to music.
• Read a book.
• Rely on your values and beliefs for internal support and engage in positive self-talk.  Talk to yourself like you would a good friend.
• Look outside of yourself.  How can you contribute to the lives of others or your community?  Is there a neighbour that needs checking on?  Can you donate time, money, or supplies?
• Show appreciation for kind acts that you see in others.