It seems our society is very much focused on the pandemic at hand. But alongside, we have seen the rise of a second epidemic: one of stress and anxiety. Most of us are no strangers to these phenomena. Due to our technologically driven, fast-paced society where having the fullest schedule is worn like a badge of honor and we think our unceasing ambition will someday be rewarded, chances are even prior to the rise of COVID19 we have all been experiencing the symptoms of stress. This can manifest itself in a variety of ways – whether difficulty sleeping and insomnia by night, daytime fatigue or restlessness, irritability, mood swings and a lack of stability, lack of focus and concentration, tension and pain in the body, or even turning to unhealthy coping mechanisms such as substances, food and beverage or retail therapy. While these symptoms are certainly disruptive and disturbing, the long-term unchecked consequences that they may have on our physical and mental health can be even more alarming.
Fortunately, there has also been an increased societal focus on wellness and self-care, with it becoming more of a topic for discussion and instruction in all different circles of society. However, if you are newer to the self-care arena you may worry that it requires levels of discipline, skill, tutorial or expenses that you are unable to accommodate. While yes, there are certain self-care agenda items that may be much larger scale, such as attending a wellness retreat, there are also small habits of everyday self-care that you can adopt into your routine that will have immediate and positive impacts on your life. The results are seen in reducing the negative manifestations mentioned above, as well as in greater cognitive functioning, a boosted immune system, increased ability to cope with stress, a better memory, the ability to make more sound decisions and so much more. Below are five easy ways to practice self care at home.
1. Download A Meditation App
If you are newer to meditation, the mindfulness practice of training attention and awareness to clear the mind and achieve a state of Zenlike calmness, it can feel difficult and intimidating to know where to start. Turning off our thoughts is so much easier said than done! However, the App Store is host to a variety of different meditation apps, some of which are free or offer free trial periods, as well as others which require paid subscriptions. These offer calming, guided coaches to offer feedback and encouragement to your meditation journey. Apps such as Headspace, a leader in the space, offer targeted programs to address certain areas of self-care, whether you are looking for assistance with falling sleep, overcoming pain, reducing anxiety or other personal challenges. With programs as short as 5 minutes per day, the investment required can be as minimal or maximal as you see fit, but with immense benefits from even the shortest of practices.
2. Develop a Journaling Habit
Positive Psychology touts 83 different benefits, both mental and physical, that are a result of developing a journaling habit. What a powerhouse of good that comes from the simplest of activities! One practice that Guiding Light Holistic Wellness endorses is the One Line A Day journal. Over 5 years, this journal chronicles each and every day. With a space for just a small paragraph, the effort required is relatively minimal. However, if you attempt for each day to record the most positive thing that happened, or the occurrence that was the highlight of the day, you will slowly build a 5 year record of affirmations and recollections of the best moments you’ve experienced as the pages go by, reminding that there is something good to be found each and every day. When recorded before bed, it helps to end the day on a note of gratitude.
3. Don’t Underestimate Movement
We are all aware of the benefits that exercise has on our health and well-being: from reduced risk of diseases to the mood boosting benefits of the release of endorphins it provides. However, with the gyms shut down many of us may have found that our typical work-out routines have been upended in recent months. However, practicing self care in the form of a simple walk is an easy place to start. If you find your mind wandering during your walk, or defaulting to the stressful musings of your day, try plugging in to an audiobook or podcast that can keep your mind focused as you move. Increasing the amount of time you spend walking by 5 or 10 minutes each week will slowly train you and build your stamina until you are reaching the recommended 150 minutes of exercise per week.
4. Consider Aromatherapeutic Measures
For the most powerful self care, GLH Wellness recommends considering all five of the senses as a way of promoting relaxation. Many find aromatherapy to be a proven method of helping to calm anxious minds and wind down. Investing in an essential oil diffuser is one way to infuse the surrounding air with aromatherapeutic benefits. Oils that promote relaxation include lavender, bergamot, ylang ylang and yuzu. Or, you can also soak in a warm bath, using bath bombs or essential oils to release calming scents. You may find that combining your meditation app with the aromatherapy is a way to enhance your meditation practice.
5. Make Digital Detoxing a Habit
It is a well-known fact that the human attention span has reduced to an even shorter duration than that of a common gold fish. The culprit here is definitely our overly technologized society. You have surely also heard that the blue light emitted from phone and computer screens interferes with the release of melatonin, the hormone that aids in restful sleep. Now, experts are citing that just five minutes on a smartphone can impair memory. While our devices are great for keeping us connected with those who are important to us, as well as allowing us to work as needed, if we are not practicing mindful and intentional use of technology we may start to see it interfere with our self-care. Consider adding a routine digital detox to your daily or weekly schedule. This could mean turning your phone off after a certain time of evening, or spending one day per week with your phone turned off, or set to a mode such as ‘airplane’ or ‘do not disturb’ where you will not be tempted to respond to non-urgent notifications. Removing this distraction allows you for increased time to focus on your other self care habits.
With five new self care tips to consider, we encourage you to set aside next week as a designated ‘self care week’ where you adopt one new habit for each weekday, to try these tips out and see which may be the most effective for you personally to add into your at-home wellness routine. Be sure to engage with us on social media to let us know how it goes!