The novel coronavirus, since coined COVID-19, has come crashing into our realities with unprecedented force and halted life as we know it. Many businesses have been forced either to go online or close, restaurants are resorting to take-out and delivery options only, and even the soothing balm of nature’s sanctuary has been roped-off to discourage overcrowding as we attempt to escape our stuffy dwellings. Collectively, we have experienced a historical and global event not seen by most, with many suffering exponentially from physical complications or loss of livelihood. Anxieties increase, tensions mount, and we are left wondering what’s next as we eagerly await a respite that seems far off.

These grim realities can be daunting as we fight to reclaim what we’ve lost, which is why taking care of our mental health is now more important than ever. But, what does that look like? And how can we incorporate mental health care into our lives in a simple way that won’t add to our stress? These questions are valid and, fortunately, there are approachable ways to ground ourselves every day.

THE LITTLE THINGS MATTER

Without our routines, the simple act of getting out of bed in the mornings can seem overwhelming in itself. For some, the minute our feet touch the ground, our minds begin to race with all the things we should be doing but not might be able to accomplish because of the quarantine. We may be overcome by anxiety and then unable to accomplish anything we intended. This is where those small, seemingly inconsequential actions can help: allow yourself to just brush your teeth. Or, just make your bed. That’s it. If you’re able to do that, move on to the next small task, like drink a glass of water, open your shades or a window to let in some fresh air. Small tasks like these can help us

ground ourselves in something familiar and give us momentum to continue throughout the day. Think of it as a painting (because, let’s face it, your life is a work of art): it’s hard to see the subtleties that define the shapes from far away, but by focusing in on a particular area, we can see the detailing of the brush strokes much more clearly. Just as that painting was created one stroke at a time, so too can your day get going one small activity at a time.

IN THE NAME OF SELF-CARE

Take time for things you enjoy, and make them a priority. Give yourself permission– harder than it sounds–to engage in a meaningful or rejuvenating activity, even if it seems “useless.” Activities that might be stigmatized as time-wasters or self-indulgent, like watching a favorite show or locking yourself in the bathroom just to have a moment away from your family (looking at you, moms), can be done in the name of self-care. But, there’s a catch: self-care is more effective when it’s done with intention. How many of us have zoned out on a show only to come to hours later wondering where the day went? So, instead of mindlessly binging Netflix only to feel exhausted and guilty afterwards, make an event out of it! Write it down in your calendar, fluff your pillows, and pop some popcorn to create a space that’s comfortable and relaxing for you to be fully present. If the bathroom is your only escape (or door with a lock), using oils or scented candles while you draw yourself a bath or shower can help ground you, even if for just a sweet moment before someone comes banging on the door. Whatever your self-care activity might be, giving yourself permission, making a plan, and engaging your senses can help create a momentary recharge that makes all the difference.

BE CURIOUS

Oftentimes, doing things for ourselves goes hand-in-hand with a guilty conscience. If you experience guilt whenever you make a play at self-care or become immobilized by feeling overwhelmed, consider it with curiosity. Some great questions to explore when guilt arises are: how come this action leads me to feeling guilty? How would this activity feel if I weren’t experiencing guilt while doing it? Is this activity valuable to me? Inviting yourself to explore your emotions and actions with a sense of curiosity may help you become more aware, which in turn can empower you to engage in activities that are most meaningful to you.

BE KIND

Lastly, be kind to yourself! Most of us extend kindness to others much quicker than we embrace it ourselves. In a matter of weeks, our routines were unexpectedly upended and the virus’s repercussions have continued to leave us without answers or a return to a familiar routine. It is okay and normal to feel lost, overwhelmed, guilty, afraid, anxious… whatever it is you may be experiencing, and others are most likely experiencing it, too. Reaching out to a trusted confidant, writing down your thoughts in a notebook, or seeing a therapist can help you start processing this event. And however your adjustment to this new norm looks, please remember to practice kindness towards yourself!

DISCLAIMER: Blog posts and related content are meant to be informational and do not serve as a replacement for therapeutic treatment with a licensed clinician. Please contact your mental health provider to schedule an appointment for clinical treatment. For more information or to schedule a therapy appointment at Krueger Wellness Institute, please call 850-842-2424.