How to self-soothe during the pandemic: self-care ideas.

These have been very challenging times and COVID-19 has impacted everyone on the planet in some way. The Coronavirus has activated many of our fears around getting sick and confronting death. It has put many of us into survival mode. Not only are we faced with social distancing, but many of us are dealing with the stressors of finding safe housing or jobs. Many are worried about what the future holds and some are still processing what has already happened. Our stress responses are running high, and, for those who have experienced trauma in the past, the pandemic can be even more overwhelming on the nervous systems. The fears we may be experiencing now due to the virus can trigger similar feelings of fear or helplessness we’ve felt in the past. 

So what do we do now? What are some ways we can cope with and soothe ourselves during this stressful time? How can we feel empowered during a global crisis? Here are some safe and accessible tools that can be done with social distancing.

Breathing 4 & 4: breathe in for 4 seconds and breathe out for 4 seconds.

Singing or chanting: this calms the fight or flight part of the nervous system.

Meditating: cultivate your willpower to stay present and pay attention to your breath.

Making a list of the things that you DO have control over: my habits, how I react, etc.

Gratitude brain hack: take time each day to stop and appreciate the good things in life, no matter how small.

Listening to music or watching a movie: studies show it calms anxiety to watch reruns since you know how it ends.

Resting: enjoy being able to slow down and prioritize healthy sleeping, eating, and exercising habits.

Organizing your space: cleaning out and changing your space promotes mental flexibility and resiliency.

Making a To-Do list to organize your thoughts when feeling overwhelmed.

Learning something new: read, listen to podcasts, or take classes online.

Moving the body through exercise, yoga, or dance.

Spending time in nature: take your dog for a walk or go on a hike.

Having a cup of tea or take a soothing bath.

Taking time to groom yourself: spend time pampering, doing nails, using face masks.

Making art or do that project you haven’t had time to finish.

Cook, bake, and nourish yourself.

Journaling.

Taking screen breaks and time away from social media or reading the news.

Video chatting or phone calls with friends and loved ones.

Spending time with pets.

Going to therapy: contact a professional like me who can support you during these challenging times.

If you have any other ideas or ways that work for you, I would love to hear from you. Surviving in these strange and uncertain times require us to be resilient, adapting to what life throws our way. Remember that you are more than enough and that you deserve time dedicated to promoting your well-being inside and out.