Pandemic Self-Care and Mental Health Tips

By Kriston Love, Dietetic Intern

With all the current changes going on concerning COVID-19, life can be stressful and you may find yourself
having trouble with all the new adjustments that are needed to be made. In times like these, it especially important to
take time for yourself and to relax. Many people are being faced with new challenges such as working from home or not
working at all, schools and businesses closing, grocery shopping, and other issues at this time. This handout will outline
ways to help ease stress and practice self-care.

Hydration- Sometimes we get so busy we forget to drink water. It’s important to stay hydrated especially when we are
out of our normal routine. People often get slightly dehydrated after a night’s sleep. Try drinking a glass of water as soon
as you wake up. If you struggle to drink water throughout the day, try setting a reminder every half-hour to an hour to
drink a couple of ounces. You can also set a goal of how many bottles of water you want to drink per day.

Take a Break from Technology- Being connected to the world can sometimes increase stress levels. Try limiting screen
time by setting boundaries around work, texts, calls, and social media. Some phones allow you to set daily limits for
screen time. If that’s not an option, try setting an alarm for time before bed to relax or read a book instead of scrolling
through social media. Limiting screen time can also lessen the worry caused by media coverage that can be perceived as
upsetting.

Relax- Taking the time to decompress after a long day can be beneficial. It can be as simple as putting your phone or
device away for 5-10 minutes to just sit with your own thoughts. This allows you to slow down and have time to really
analyze what may be going on and take a step back for a short amount of time. Use this time to meditate, focus on
breathing, and organizing your thoughts. Remember to unclench your jaw, release tension from your eyebrows, and
relax your shoulders.

Spend Time with Family and Friends- In times like these, it’s important to stay connected with friends and family.
Having a good support system and knowing you’re not alone can play a big role in easing stress. Try setting aside time
each day to spend with family in friends whether its playing a game of cards, eating dinner, watching a movie, or
chatting via FaceTime or Skype.

Write It Down- Journaling or writing in a diary can be a good way to reflect on your thoughts and your day as a whole. It
also gives you time to be alone with your thoughts for a few moments. Journaling doesn’t always have to be a summary
of your day. If you find yourself focusing on the negative, try writing the negative thoughts down to confront those
thoughts. After you write down your negative thoughts, write down 5 positive things that happened to you or about
your life at that moment.

Get Active-Exercise releases chemicals like endorphins and serotonin that improve your mood. Regular exercise can
reduce symptoms of stress and help recover from mental health issues. Try getting in at least 30 minutes of physical
activity in each day. You can find at home workouts on YouTube or you could download fitness apps such as Nike
Training or Sworkit. You can also take three 10 minutes strolls as a break from things if you can’t do a full 30 minutes.

Sleep- Majority of people do not get the average 7-9 hours of sleep per night. Sleep allows our bodies to repair
themselves and our brains to gather memories and process information of which we might have experienced that day.
Not getting enough sleep can lead to a weakened immune systems and increased anxiety and depression. Try going to
bed at the same time every night and allow yourself sufficient time to unwind before bed by limiting screen time and
decompressing your mind. You can also try listening to audio sounds to help fall asleep such as rain, ocean waves, or
white noise.