We’re all feeling a little cooped up these days and it’s easy to start spinning out when that happens. Following the news for every coronavirus update and thinking about all the things we’re not getting to do in our lives isn’t helping us feel less anxious, but you know what will?
Self-care. Taking care of ourselves is important any time, but especially these days when tensions are high and there’s not much we can control about the current situation.
These are the 5 Keys to Self Care at Home, things you need to do to stay mentally and physically healthy right now.
– Written by Matt Tompkins, based on years of working from home and doing everything wrong and then learning through hours and hours of therapy…
5 Keys to Self Care at Home
After Working from home for over 3 years, I’ve learned what to do and what not to do through many hours of therapy and education. I hope the things that I’ve learned can help you as we are all spending more time at home these days.
1. Set Boundaries
This is both mental and physical. If you’re working from home you need to designate a space or room that is for work, and that will be the only place you do your work from home.
Do not blend your personal space, such as your bed or couch, with your work space.
If you don’t set boundaries your mind will always be in ‘work mode’ and you’ll never have space to disconnect and recharge.
2. Establish a Routine
Your new routine works hand in hand with the new boundaries you’ve set. Set work hours, just like you did when you were at work, and stick to them.
Working in the same space that you are living in will present challenges if you don’t establish a routine and stick to it. Enforce your routine no matter what. “I will stop working at 5pm no matter where I’m at or what I’m doing.”
When Boundaries and Routine are enforced your mind will know exactly when and where work will take place and when and where it will not.
3. Exercise
Gyms are closed which makes exercise challenging, or maybe you just didn’t exercise at all prior to this current situation, but it is essential right now.
Exercise releases chemicals in your brain, endorphins that help you feel good naturally. Exercise also works enzymes and acid out of your muscles which build up with the more sress you have. Muscles also tighten with stresss and tension, so exercise is crucial right now.
It doesn’t have to be a CrossFit challenge – Go for a simple walk, use this as a way to get out of the house (safely) for fresh air, Vitamin D sunlight, and exercise.
4. Distractions
Find a hobby, find something to do (that isn’t binge watching Netflix) to give your brain a distraction. Many people are picking up puzzles, others are sewing masks, others are crafting or doing yard work but it doesn’t matter what you do as long as it is a distraction for your mind.
Taking your mind off of work, stress, the news, the kids, will not only make you feel better but it will make you more productive and able to manage that stress much better.
5. Connectioning With People
As we all practice safe social distancing we are forced to get creative so that we can still have personal connections with people. Whether it’s a weekly group video chat on Zoom, or just picking up your phone and calling a friend or family member, we must maintain the connections that make us human in the first place.
For couples quarantining/isolating together, connecting with your partner emotionally and physically is also very important. Physical intimacy does not have to be sex, there are many ways to express love with your partner such as rubbing your partner’s feet, giving them a neck massage, cuddling with each other
These are all ways to feel a physical connection with someone you love and it has an enormous effect on your brain, helping you relax and refocus the stress out .
The number one most important thing that will help you have a happy and healthy physical intimacy with your partner? Communication. Talk about it, make time for it, make it a priority for your relationship.
