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“Self-care is a priority and necessity, not a luxury.” -Anonymous
While COVID-19 is spreading more and more cities are adopting preventive measures to stop the disease. How to prevent COVID 19?
Many people are staying home isolated from co-workers, family members, and friends. Our regular schedule has changed as we try to adapt to this difficult situation. Here is my article about 7 Brilliant Jobs To Earn Revenue During The Coronavirus.
The changes can feel huge especially for those who are formally restricted to their homes due to authority orders.
As you might already notice everyone is learning and taking a new role. For instance, parents are now home-school teachers, and young people are in charge of buying supplies to protect their elderly loved ones.
All of these changes require emotional strength and that can be difficult to achieve. If you are responsible for others, you have the obligation to take care of yourself. Remember, what flight attendants always said: “Put your oxygen mask on first”.
You have to remember that self-care is important to your overall health. If you are healthy you will be able to care for others during tough times.
What is Self-Care?
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Self-care is any activity that you do to take care of your mental, emotional, and physical health. As you can notice it is extremely important to do it as we are facing a pandemic.
Here are seven strategies that will help you start taking care of yourself right now.
1. Sleep
Having to change your daily routine can disturb your sleep patterns as well.
You have to remember that a good night’s sleep will have a huge impact on how you feel emotionally and physically.
Not having enough sleep can cause several health issues like:
- Heart disease
- High blood pressure
- Stroke
- Diabetes
- Stress
- Anxiety
So how do you improve your sleep routine?
- Before going to bed stay away from caffeine and sugar.
- Find ways to calm yourself after hard work such as deep breathing, mediation, listen to some relaxing music, or watch your favorite TV series.
- Make your bedroom a place to rest. Avoid distractions such as television, laptop, cellphone, etc.
- Make sure your room has dark curtains to keep the sun from waking you up too early in the mornings.
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2. Stress
Preventive care is key for fighting the coronavirus COVID-19 according to The World Health Organization and that means trying to find ways to lower your stress levels is key.
The most common symptoms of stress are:
- Sadness
- Confusion
- Anger
- Headaches
- Suicidal thoughts
- Fatigue
- Insomnia
- Nightmares
You have to understand that stress is acting as a warning alarm that calls you to action.
Here are 10 simple tips to help manage and reduce your stress levels:
- Avoid caffeine, alcohol, and nicotine
- Do physical activity
- Get more sleep
- Manage your time
- Keep a journal
- Talk to someone
- Try doing yoga or meditation
- Rest if you are feeling unwell
- Learn to say “No”
3. Eat Healthily
As part of your self-care routine, you need to provide your body with nutrients. Watching what you eat will have a significant impact on your health, well-being, and energy levels.
You have to be more energitic, here is my article about how to be more eneregetic.
Here are 14 superfoods that keep your body and mind strong:
- Avocados
- Beans
- Berries
- Broccoli
- Dark chocolate
- Eggs
- Fish, such as salmon and sardines
- Nuts and feed
- Oranges
- Quinoa
- Spinach and kale
- Sweet potatoes
- Tea
- Tomatoes
- Yogurt
4. Look For The Positive
Instead of focusing on all the scary things during this time of crisis look for the positive. You will always find people who are helping. Pay attention to the thousands of good stories, large and small, since the beginning of this pandemic.
It might be from one side a gift, most of us are spending most of their time outside their home, whether working or studying… We never had enough time to spend with whom we love, and just give them a tight hug for a while. So this pandemic gave us the chance to stay and spend more time with our family, just enjoy this moment because COVID-19 will end one day, we want at least make a profit from the situation positively.
You can see how all of these stories have something in common they are all about resilience and hope. People all around the world are helping those in need, using their skills, resources, and abilities. Reading about this good news can help us gain a new perspective and bring us to hope in the face of uncertainty.
5. Exercise Daily
As you can see engaging in physical activity is good for your self-care routine. Daily exercise will help you both physically and mentally. It will boost your mood and reduce stress and anxiety.
Likely, that you can’t go to the gym or the park so you might want to incorporate some exercises at home.
Here is a sample cardio circuit workout
- 1-minute march in place
- 1-minute jog in place
- 1-minute high knees
- 2 minutes jumping jacks
- 1-minute mountain climbers
- 1-minute march in place
Sample Strength Circuit Training
- 1-minute march in place
- Squat 20 repetitions
- Pushups 10-12 repetitions
- Planks
- Glute bridge
- Dips 10-12 repetitions
- Walking lunges with arms overhead 10-12 repetitions
6. Be Grateful
Being grateful is the key to psychological well-being. When you are grateful you feel happier and it helps you improve your relationships.
Here is my article about how to Empower Your Days With These Morning Rituals Made By Successful People.
Besides gratitude not only improves your mental health affects your physical health. People who are grateful report fewer health issues than their less grateful counterparts.
There are many ways you can practice gratitude here are some ideas:
- You can start video conferences with friends and family and ask about how are they doing( Muslims Call it SILATOU ARRAHIM)
- Send an email to every person who works with you and say thank you for doing an amazing job during this crisis.
- Keep a gratitude journal and add to it every day
- Tell the other members living with you that you love and appreciate them
- Smile more often
- Watch inspiring videos to remind you of the good in the world
7. Spend Time Outside
During this time it is important to try to find a way to get some fresh air and sunlight. Even if that means standing near a window.
When natural sunlight hits the skin it triggers the body’s production of vitamin D. Vitamin D is key for improving your overall health, it protects against inflammation, lowers high blood pressure, helps muscles, improves brain function, and may even protect against cancer.
By making sure to expose your body to sunlight you will reduce fatigue, sleep better, and overcome symptoms of depression.
Nature stimulates the production of endorphins which help improve your mental state.
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