With the current pandemic of the Corona Virus there’s a lot of uncertainty about each day, as well as, the future. As a result, many people started to feel and live in a state of high stress, fear, and anxiety.
How are you coping with a new way of living and working?
Perhaps you’re still able to get out and about, live, and work as you normally would.
Or maybe the pandemic has brought some changes and you find living, and working in a new way feels uncomfortable.
If you find yourself, during this time, feeling mentally and emotionally wobbly, here are 10 tips to help you feel grounded, with a sense of control, and live from a place of less stress, more calm and peace.
Create A Daily Routine
in this time of uncertainty it’s essential to do your best to create some form of a daily routine. Our brains love routine, structure and consistency. Having a routine you can follow each day helps you to stay organised, create some form of “normality” in the midst of uncertainty, reduces stress and helps with your mental well-being.
For example, do your best to go to bed and wake up at the same times each day. Eat meals according to your new routine. If you’re now working from home, have set times you start and finish work, build in regular breaks, and stick to them. Ensure you build in some flexibility in case anything unexpected comes your way.
Set Up Your Morning For Calm
most people are use to waking up and dashing out of bed or grabbing their phones to look at their emails, and messages. This can heighten internal stress and throw you straight into survival, stress mode.
Consider spending sometime after waking up to breathe. Do some gentle exercises to help you connect to your breath, your body and be present. Hydrate with some lemon and water. Journal or write to release any thoughts from your mind and onto paper. Pray and meditate. Such practices help in creating calm for mind and body.
after sleeping for 6-8 hours our bodies are likely to be dehydrated, so it’s essential for our health and well-being to hydrate first thing in the morning. Hydrate with filtered water, water and a squeeze of lemon or a cup of herbal tea. Having it warm or at room temperature is best. Sip slowly as you go through your morning routine.
Set Intentions & Purpose For The Day
as I mentioned previously, our brains love structure. Having a plan on what you desire to achieve each day helps you to stay organised, focused and less stressed. Build in flexibility as you plan your intentions and goals, that way, should you need to change anything unexpectedly, you’ll have a buffer to keep you in a place of calm.
nourish your body and brain with essential nutrition from food, as much as you can. When we feel stressed or anxious our brains and bodies lead us to fuel up on foods that can feel comforting or foods that are quick to convert into energy. So, you may find yourself going after cakes, biscuits, bread and other sugary-carb based foods. Also, if you’re feeling bored, watch for eating out of boredom.
Ensure you opt to eat foods that are good quality proteins, i.e., chicken, fish, beans, eggs, nuts; chia, pumpkin, sunflower or hemp seeds.
Eat good quality carbs in the form of fresh fruit and vegetables.
Consume good quality fats, such as, nut oils, avocado oil, coconut oil, olive oil, fresh avocadoes, nuts, etc.
Include quality grains as well, such as, buckwheat, millet, amaranth, quinoa, brown rice, wild rice, etc.
as much as you can, get outdoors regardless of the weather. The daylight and sunshine helps your body convert vitamin D, as well as, stimulate hormones that help with sleep. Being outdoors and connecting to nature also helps to breathe in fresh air, enhance your mental, and emotional well-being, and lower stress levels.
If you’re able to, get outdoors in parks, the countryside, by flowing rivers or streams and even by the sea.
Move Your Body
regular movement helps with the body’s circulation and assists with moving the lymph in our lymphatic system. This in turn assists to keep our immune systems in healthy. Stress is known to suppress our immune system, so by moving the body, not only are you getting some physical activity, but you’ll also be aiding your immunity.
Consider going for walks, doing an exercise workout online, bouncing on a rebounder, using a skipping rope to skip, doing gardening or housework, dancing, etc. This all helps with movement for the body.
Take Care Of Your Mental and Emotional Health
deal with any fears, anxiety, depression or other low vibrational, toxic emotions that come up for you. Deal with any insecure, anxious or irrational thoughts. Don’t ignore the thoughts or feelings or allow them to fester. Avoid trying to suppress them. These thoughts and feelings are feedback to let you know the state of your mental and emotional well-being.
You may find it helpful to process your thoughts and feelings through journaling, meditating, praying or to speaking with someone you trust. Reach out for help and speak to someone where necessary.
Be Present and Breathe
if you find your mind consumed with worrying, fearful or anxious thoughts, it’s likely you’re thinking about things way into the future or thinking on things that haven’t happened yet. By focusing on your breath, you help train your mind to stay in the present, in the now. This helps bring a sense of calm and peace to your mind, and body.
Also, when we’re stressed or feel afraid, our bodies automatically causes our breathing to become shallow and minimises our oxygen uptake. Be aware of how you are breathing and consider doing some simple breathing exercises to help, such as, slowly breathing in for four seconds, and breathing out slowly for six seconds. Elongating the out breath stimulates the parasympathetic nervous system, which induces calm and rest.
Have A Night Time Routine
rather than carry the worries and stresses of the day to bed with you at night, consider having a routine to help you slow down towards the end of the day, and release any excess stress.
You may want to lower lighting in the evening. Reduce your time spent on social media, watching television or using technology at least an hour or two before bed time. Have a warm bath, Diffuse aromatherapy oils for stress relief and to aid relaxation.
I do a body stress hygiene routine before getting into bed. You may want to consider doing some light stretches and breathing to release any tension, stress, and generate calm.
You may find it helpful to do some journaling or a meditation specifically for relaxation and sleep.
I trust you’ll find these tips helpful. Feel free to share with those you know will benefit from these.
If you have any questions or you need further help to deal with the stress and feel back in control with more calm, and peace, then you can contact me in any of the ways below.