In these uncertain times with such a daily bombardment of media coverage it’s so easy to let our minds wander into negative unrest.
To help keep a healthy mind during these unprecedented times we have brought together some tips to maintain self care as we endeavor to move through the next period of our lives with restriction on so many social activities. Let’s stay connected, stay well and together we can weather the storm.
10 Minute Daily Mindfulness
- Breath in, Breath out. Feel the flow of your breath and relax
- Empty the mind - take a few moments to be still
- As soon as your mind wanders, bring it back to concentrating on your breathing
- Practice non-judgmental listening
- Get outdoors and walk around in nature
- Forgive yourself for every negative thought
- Be grateful, say thank you to nature, people and things
- Go easy on yourself
Get up at the same time every day
Maintaining your body’s sleep cycle and waking up at the same time everyday helps you sleep better at night. Fight the urge to hit snooze to keep balance and avoid daytime sleepiness.
Pay attention to what you eat & drink
Paying attention to the fuel you feed your body especially in the morning sets you up for the day. Choosing the healthy option makes you feel less sluggish, boosting productivity.
Healthy dose of natural daylight
In moderation, sunlight is perfect for boosting the body’s Vitamin D supply and releasing serotonin in the brain the happy chemical which elevates our mood and makes us feel happier.
Stay active within your daily routine
Exercising regularly increases blood flow and releases endorphins making you feel better with boosted energy.
Limit daytime naps
There is nothing worse than a post nap groggy feeling. If you need to nap, limit sleeping to no more than 20 to 30 minutes and don’t sleep after 3pm. Later naps may affect your ability to sleep easy at night.
Regardless of your daily stresses, make sure you do small things that lift your mood every day. Creating an ‘upward spiral’ of positivity leads to an increased resilience toward stress.
Working From Home
Routine is key
Just as you would if you were travelling to the office, stick to routine. Get up at your normal time, shower and dress. Maintaining routine will help you mentally prepare for the day ahead.
Set the Scene
Successful working from home involves setting up a workstation ‘your office’. Don’t be tempted by working from your bed or sofa, a desk set up ensures good posture and somewhere you can leave as you would the office at the end of your working day.
At the start of your day draw up a tick list of tasks you want to achieve. Having a clear list of objectives to work through will establish a sense of accomplishment.
Have a Break
Sticking to routine breaks allows some time to switch off and retains focus when you get started again. Getting out for some fresh air and getting as much natural daylight as you can helps keep your energy levels high.
If you work as part of a team, its good to stay connected so you don’t feel alone. Share status reports to demonstrate how you are progressing.
Switch off devices
The light transmitted by TV’s, ipads and mobile phones disrupts your circadian rhythm (the natural internal process that regulates the sleep-wake cycle which repeats in cycle every 24 hours)
Sleeping in a darkened room, or using a sleep mask lets the body know its time to rest. Resting in a darker non stimulating environment makes it easier to get to sleep.
Before you sleep, write down any goals you wish to achieve the following day along with any worries or stresses you have. This helps to clear the mind before sleep, in-turn helping you sleep better.
Say no to caffeine
Drinking tea or coffee before bed affects the quality of your sleep and makes it harder to drift off. Swap to a decaffeinated alternative and sleep sound.
If you are having persistent difficulty sleeping its always best to speak to a doctor
Look After Your Mental Well-Being During The Coronavirus Pandemic
Rely on information from legitimate sources only
Search for information that gives clear and reliable information. Misleading information from non-credible sources may cause heightened anxiousness during this uncertain time.
Too much news is bad for you
Constant monitoring of the situation can intensify feelings of fear and panic. Limit exposure to media coverage along with updates on social media. Setting a limit to how much you read and watch within your daily routine allows you to refocus your mind to other activities.
Stay connected to those around you
Talking, helping and listening to those around can help ease stresses during this time. A good support network helps bring a sense of comfort and stability.
It’s time to care about self-care
Try to focus on things you can control and within reason maintain your daily routine. Eat healthy, sleep well, and find enjoyment in your hobbies and interests. Take time to walk, exercise or meditate, all helping to have a positive impact on your mental wellbeing.
Stay positive and refocus. Look to the more positive stories surrounding Coronavirus, listen to the information from those who have recovered well, enjoy heart-warming stories of Italians singing from their balconies in a show of solidarity. A little light relief will align positive thinking.