Need a Healthy ESCAPE®? Six Science-Backed Self-Care Strategies that Work
Dealing with the COVID-19 pandemic for the past year has taken its toll both physically and mentally, and although we may be rounding the corner, recovering from the emotional fallout may take some time. Despite increased access to mental health care via teletherapy, professional assistance may still be hard to find or cost prohibitive for many, and recovery will likely require us to practice effective and essential self-care. Self-care are the deliberate steps we take to tend to our needs (too). Listed here are 6 science-backed self-care strategies that work, in a framework that is easy to remember and implement, even during times of extreme stress. If you are looking for a healthy ESCAPE, follow the tips below.
1. Exercise — Physical activity is an instant mood booster and stress reducer. Aim to spend a little time each day exercising to help circulate stress hormones like cortisol and adrenaline that can build up in your system and become toxic over time. Brief bursts of exercise to get your heart rate up have been shown to boost our feel-good brain chemicals, prevent panic, and help us relax.
2. Sleep — Aim for quality over quantity. By making sleep and rest a priority, your brain and immune system will thank you. Set a time every evening to begin winding down and prepare your body and brain for sleep. A bedtime routine can be tremendously helpful for sleep induction. Other activities that can help you fall sleep include meditation, relaxing music (think: lullaby), reading, a hot shower, or journaling. Try shutting down devices at least an hour before you intend to fall asleep.
3. Connect — Our brains thrive on social connection, and this can be achieved through virtual contact as well. Staying engaged and connected to others is a critical component of self-care. Aim to spend some time each day doing something socially meaningful or fun. Reach out to loved ones with whom you’ve lost touch. Write letters or emails or post updates on social media. Send videos or use FaceTime or Skype so you can see a loved one’s face in addition to hearing their voice.
4. Appreciate — Research has shown gratitude to be critical for enhancing our mental health and well-being. Start by finding 3 things to be thankful for every day. Start a gratitude journal. Write thank you notes expressing your appreciation for others. Gratitude practice can be very effective for staying grounded in the present moment, which can be helpful for managing anxiety and uncertainty.
5. Play/Laugh — We often forget to do this when we are anxious or worried, or during times when it may seem uncalled for, but laughter has been shown to increase endorphins, soothe tension, and provide instant stress relief. Watch a funny movie or show. Listen to your favorite comedian. Circulate funny or cute memes and videos among your family and friends. This can also serve as a helpful distraction and promote resilience.
6. Exhale — Don’t forget to breathe! Meditation and breathing to relax are some of the most important things you can do to calm your anxieties, reduce your stress, enhance your focus, boost your immune system, and counteract the negative effects of cortisol and adrenaline. Keep it simple — take 3–5 slow breaths, tell yourself to “slow down” or “stay calm” or simply “breathe” and repeat as often as necessary. Regular and intentional breathing has been shown to be a highly effective and all-natural tool to help relieve anxiety and stress.
To optimize your self-care efforts, make a plan to prioritize one of these each week, or “bundle” them by choosing activities that check multiple boxes at once. For example, with dancing you can “stack” exercise, connection, and play. Meditation can include gratitude, connection, and exhale (breathing). By getting creative and intentional with your self-care practice, you can support your brain, body, and mind during this period of recovery and well beyond. And you can start today.
