Perhaps you’ve been making strides forward in some area of your life, or even managing to keep a relatively even keel at various points throughout the pandemic and through lockdown if you are also in that situation.
Maybe you’ve hit some rough waters and things feel a bit more ‘up and down’ as you try to hold on through choppy waters.
That’s ok, friend. It’s quite normal. It’s part of being human to have good days and bad.
What we can do though is to keep seeking to build in resilience into our day to day life and habits. Sometimes I feel like I might be seeing light break through an area of my life that has been challenging for a while, only to realise that my heart and mind are uncovering other areas that need focus. That’s ok too.
If you’re beginning to feel a bit unsettled, don’t worry, it’s normal, and it won’t last forever. Take a breath. Gather your thoughts, try to get some perspective, pray and reach out for help if you need to.
Another thing you can do is continue to think about your ‘self care toolkit’. I may have mentioned this before, but the thing with our minds is that we can so often forget the good learning we’ve done and when we begin to feel all a bit ‘at sea’ again we may feel flustered and not sure of what to do next.
What is in your self care tool kit? What tips and tricks do you do to help you keep calm, stay grounded, and take the next step forwards? Perhaps you need to remind yourself of these or write down some new ones so that you can bring your thoughts back to things that will help you move forwards.
And remember that in moving forwards, the smallest of steps matter. It might feel monumental on a day in which you’re struggling to simply get out of bed, make your bed, shower and get ready and to look after your body and mind. Be kind to yourself. These small steps matter.
Here are some tips that you can incorporate into your own self care routine when you are having some ups and downs:
- Remember to breathe properly. This helps to calm your nervous system and those racing thoughts. Breathe in through your nose for 5 counts, allow your belly to expand. Hold for five, and breathe out slowly and deeply through your mouth, expelling the air, for a count of 7. Repeat as often as you need to.
- Get a bit of fresh air to clear your head. If you can’t go outside for a walk and if you don’t have a garden, try to open your windows from time to time, look up at the sky, and feel the fresh air on your face. Even a few moments of this can add a feeling of refreshment to you in a difficult moment.
- Stay active. Maybe you’ve got a good exercise routine going. Try to keep things in balance so that you are neither over doing things or being inactive. Do things for the right reasons to look after your body and mind and not to ‘punish’ yourself. If you don’t know where to start, try some stretches, move your body a bit and do whatever it is in your capability to do even if for a few seconds or minutes to begin with. Your brain will start to enjoy the movements you give your body and you may just find yourself taking the next steps.
- Eat well and drink plenty of water. Maybe you need to change your lifestyle considerably if you have unhealthy eating habits whether over indulgent, eating the wrong foods, or eating too little or too restrictively. Know that it’s ok to start small. Ask for professional help if you need to, there are so many resources out there, don’t feel that you are alone. Set yourself the challenge for making small changes to be more healthy and give yourself a ‘pat on the back’ when you accomplish each small task.
- Read. Reading is good for the mind. Try also to learn new things, study and watch or listen to something educational. It’s fine to enjoy entertainment but our minds also need stimulation and learning otherwise they can get caught up in all kinds of negative mental health loops. Sometimes a good distraction and learning something new can work wonders and build new positive neural pathways and connections.
- Keep in touch. We all need each other. Try to figure out who the right people are to have in your life right now and how you can mutually encourage each other and try to avoid toxic relationships, and try to get help if you need to.
- Invest in your long term mental health and overcoming things that are detrimental to you or are road blocks to you. Maybe you have long standing issues or traumas that need to be addressed. Try thinking of ways to move forwards with these and know that it’s ok to go slowly if you need to. We all have something to overcome, you are not alone.
- Keep healthy hobbies near at hand. Whether they are crossword puzzles, colouring in books, model making kits or cross-stitch, a musical instrument, sketch books, a pen and paper to write your thoughts, whatever they may be try to make it easy for yourself to pick up your hobbies because they are good for you.
- Help someone else and gain perspective. Sometimes we can feel swamped with our own worries and problems and anxiety can take over. We can seek ways to help other people or even be more aware of the needs of others and this can help us gain a better ‘mindscape’ too. Don’t be overwhelmed or take in too much information that you can’t handle, but do try to look to the needs of others and help other people where and when you can, but try not to overload yourself or become overwhelmed by it.
- Monitor your news and social media intake. Know the facts but take a break too. Have some distance from all the bad news of the world from time to time and make sure that you are looking after your mind and what you allow yourself to think about.
- Take a break. Sometimes slowing down and focusing on the small things of life can work wonders. Make a cup of tea or whatever it is you like and slow down and take time to enjoy some simple moments.
- Sleep routine. This one is a struggle for many of us but try to allow yourself good hours of rest. Maybe you struggle to get to sleep or stay asleep for various reasons. Do what you can to calm yourself down and make your sleep area cosy and comfortable and try to stick to as regular a pattern as possible and make sure you get enough rest.
- Be thankful and try to be positive. In the midst of the storms we still see rainbows. Write down three things you are thankful for today, or simply take the time to be mindful of them or give thanks for them.
- Make time for the things that you enjoy.
- Have faith.
We all have ups and downs. It’s ok. Try to look after yourself and remember that one small step at a time still matters.
Take care. With love and prayers that you will stay strong and keep persevering. x