Lately, we’ve been experiencing challenging times in our world, including political shifts, social upheaval, and economic uncertainty. On top of this, many of us face day-to-day stress in our personal lives. With all of this in the air, overwhelming feelings of anxiety, guilt, depression, or anger may arise. These feelings are often accompanied by a sense of lack of control, but there is one thing that you can control in tough times, and that is your own self-care.
Self-care has been clinically proven to play a pivotal role in improving mental health. It can reduce or eliminate anxiety and depression while also improving focus, motivation, and energy. There are many ways to practice self-care in tough times—here’s how.
Take a Break from Social Media
Social media is a wonderful way to stay connected with friends and family. However, our feeds are also infiltrated with content that can be distracting, distressing, or disruptive. Many of us use social media as a time to “zone out” and “relax,” but the opposite is true. Studies have shown that excessive use of social media is linked to attention problems, sleep problems, feelings of exclusion, and increased risk of anxiety and depression. Additionally, if there’s a family member or friend who is posting content that elevates your blood pressure, unfollow or mute them so that when you do check in to social media, you will not see their posts.
Get Outdoors
Taking a break from social media will give you plenty of time to get outside! Going outside does not have to mean going for a five-mile hike. There are many ways to experience the outdoors:
● Walk around your neighborhood, to the store, or explore a city close by
● Sit on your front porch
● Watch the sunrise – or sunset
● Read a book at the park
● Garden
● Explore your local mountains
● Ride a bike to the farmers’ market
● Play catch with your kids
● Walk your dog (or walk a neighbor’s dog!)
● Walk on the beach
● Stop and smell the roses – literally
Connect with Friends or Family
Friendships enrich your life. Connecting with those who mean the most to you can boost your happiness, lower stress, and increase your sense of belonging. Discussing topics with those who have similar interests and values can help to put your mind at ease.
Meditate
Meditation is one of the simplest ways to calm and balance yourself instantly. It helps you to become aware and more purposeful about how you guide your life. There are many ways to meditate – here are some examples:
● Sit for a few minutes with your eyes closed and reflect on things you’re grateful for
● Find a guided meditation online or on an app
● Do 4-7-8 deep breathing exercises – inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds
● If you’re religious, you may find meditation through prayer or attending a service
Set Boundaries
Boundaries are guidelines or limits that individuals set for themselves to define what is safe, acceptable, and reasonable ways other people can behave around them. If someone is making you uncomfortable through speech or actions, you have the right to say ‘no.’ Alternatively, if there are events or gatherings that don’t complement your current lifestyle, you can also decline. Setting and enforcing boundaries also gives those around you – friends, colleagues, and family members – a message about what you deem acceptable and what you don’t.
Seek Professional Health if Needed
When self-care isn’t enough, working with a mental health professional can help you sort through your emotions, develop skills to cope with different situations, and manage difficult feelings.
Be Kind
There’s no substitute for kindness. Being kind not only makes a difference toward the person you are showing kindness to, but it can also boost your own feelings of happiness, optimism, and confidence. Even a small act of kindness can make a big difference in someone else’s day.
Self-care is Not Selfish
In difficult times, self-care can nurture mental and physical health. While it may not solve the world’s problems, it can help you be at your best for your family, friends, colleagues, and whatever life throws at you.