The Importance of self care in a pandemic

 Various forms of self-care are so important in managing our anxiety, moods, and fear during this pandemic. We can build on existing activities and strategies that we have always found helpful, as well as extending our repertoire with some of the following techniques.

Some examples that help us with our emotional world are guided relaxation/meditation as a way of relaxing and switching off some of our racing thoughts. We can participate in yoga which can be an integral part of a self- care program, helping us with grounding ourselves, strength and any muscular pain we may be feeling due to stress. Journaling may be helpful as a space where we can express our thoughts and feelings and gain some perspective on our cognitive processes. It helps us regulate our emotions as well. Of- course any form of exercise can aid to channel some of our anxiety or fear and lift our mood due to the endorphins being released. In fact there is research to suggest that moderate aerobic exercise can be just effective as anti-depressant medication.( Scott Douglas 12/3/2018 in ‘Medical Examiner’)

There is a flow on effect that occurs when we can manage our emotions and thoughts more effectively through self- care. Our family around us who are now more likely to be in close proximity to us, for longer lengths of time, are not subjected to unwanted behaviour which can arise from anxiety or anger if left unchecked.

We can try ‘urge surfing’, a mindfulness activity which helps us by the use the self- talk i.e. ‘these emotions are just a moment in time and will pass’, when our anxiety/ sadness/fear, or at times anger escalate. It is important to try and surf the urge of reacting at these times, as this can result in negative effects on ourselves and others around us. Despite the feeling of wanting to run away from intense anxiety or fear, practicing to sit with it can help us to learn something deeper about ourselves, by processing the emotional state. Meditation can be very helpful during these times as we focus on our basic breathing to calm and ground us.

Out of our struggles in challenging circumstances we can choose to respond in healthy ways and slowly build up our resilience. I am sure we have all heard the saying that ‘It is not what is thrown at us in life but how we deal with it that makes all the difference.’ No matter how low or anxious we may be feeling right now, there are always choices in how we respond. 

Taking small steps today in our self-care, slowly builds up to a bigger picture of better mental health and well-being. This in turn can help us face the challenges of the pandemic in the current moment, as well as prepare us for the future, so that we can be in the best position to deal with whatever comes our way. We can only take personal responsibility for whatever we can control and try and focus on what we can do, not what we can’t do. Self-care is a choice and we can make that choice in whatever way suits us, in order to manage our emotional health. In this way we can look after our mental health and develop stronger emotional bonds with our loved ones by creating more positive space within us. 

Fili Perdikaris BSc (Hons) Psych is a psychologist with 30 years’ experience in various clinical settings. She is based at BODY AWAKENINGS.

If you would like to make an appointment for counselling, you can reach Fili directly by phone or send an email.

Mob: 0448 355551

filiperdikaris@hotmail.com

www.filiperdikaris.com.au