10 "Self-Care" Activities To Prevent "Self-Scare"
Post Author: Ben Gallenson, M.A.
During the past few weeks, our lives have become upended by the global pandemic of the novel coronavirus (COVID-19). It is easy to become frightened and overwhelmed as social media and other popular media outlets flash dire health outcomes, project forecasts of future cases/death rates, and communicate ever more restrictive efforts by government to implement “social distancing.” While we can do our part to prevent the spread of COVID-19, this should not come at the expense of sacrificing our own mental health. In such stressful situations, it is ever more important to take care of ourselves and practice self-care.
But what about those of us whose self-care practices usually involve frequenting the gym, catching a flick at the local theatre, or indulging in happy hour at our favorite L.A. hotspot? There are plenty of ways to practice self-care that don’t put you or anyone else at risk during these uncertain times. Here are ten simple and easy ways to incorporate “self-care” versus “self-scare” during your time at home.
Here are ten simple and easy ways to practice more “self-care” and less “self-scare”.
1. Brush up on your Spanish
Brush up on your Spanish, learn a few new songs on your guitar that’s been collecting dust, or finally jump into that autobiography that’s sitting on your shelf. Hobbies can be fun, distracting, and help prevent boredom. The activity should be something that nurtures your well-being and happiness and not something that causes you further stress. Research shows that the best hobbies for self-care involve those that have a tangible product by the end, and the abundance of time during quarantine is the perfect opportunity to learn something that can be useful once you’ve been cleared to return to your normal life.
2. Take a Hot Bath
To make hygiene a habit, this self-care practice seems rather timely. A hot bath can ease stress by relaxing tense muscles and increasing the brains natural production of GABA, an inhibitory neurotransmitter that is vital in the production of our “happy hormones.”
3. Stream a Movie
There is nothing like a movie that can distract you for a couple of hours from news outlets and media coverage. Pick something to watch that is generally uplifting, and will support your mental health as opposed to contributing to fear (such as watching Contagion or Outbreak) Now is the time if you haven’t already to subscribe to a few popular movie networks such as Netflix, Hulu, or Amazon Prime.
4. Journaling
Research supports the use of journaling as an outlet for ruminative thoughts and for processing more difficult emotions that are bound to rise during these times. It also can be an opportunity for you to identify any thoughts that might be contributing to unnecessary anxiety. Perhaps this activity could result in a new blog or post on social media to connect you to others who are also experiencing the same thoughts and feelings.
5. Play Music
Home alone? Now is the time to close the blinds and try out those new dance moves before they make their debut at the club. Listening to music can increase a “feel good” neurotransmitter in the brain called dopamine. This may be more likely if you listen to a song that is associated with a pleasant memory or time in your life. Music can also affect your heart and breathing rate whether you are slowing down to sleep with a soft melody or getting pumped for a workout with a fast one.
6. Read a Novel
Most of us don’t always have time during our busy schedules to sit down and read (let alone an entire novel!). Reading a novel is a perfect way to pass the time and get through the long days of self-quarantine. Many libraries (including LA’s) have an online database of free e-books you can borrow.
7. Take a Hike
Visit a park or take a hike through nature, just stay at least 6 feet away from others who are also out enjoying the outdoors. At the very least, a walk around the block and breathing in the fresh air can do wonders for your mental health. Here’s a website where you can find a local hiking trail that is perfect for your level of fitness and experience. (Of course, if you have tested positive or have been advised to self-quarantine by your healthcare provider, you’ll need to skip going outdoors for now. )
8. Videochat with a Friend or Family Member
Even if you are practicing “social distancing,” there are other ways to stay connected (aside from social media and texting). Sometimes seeing an old friend or family member can lift your spirits, and apps like FaceTime, Skype, and Zoom can help. Schedule a time to check-in with someone every day and/or schedule a “virtual happy hour” among your friends.
9. Exercise from Home
Exercise is another way to increase the “feel good” hormones in your brain called endorphins. Whether you go for a run/walk in your neighborhood, or follow a work-out or yoga video from home, exercise is guaranteed to help you feel a little better.
10. Cook or try a New Recipe
Now is the perfect time to pull out an old cookbook or call your mom for a new recipe. You can also share this activity with a friend by skyping them from your kitchen while they follow the same recipe. Even if cooking is not your thing, it can provide a way to connect with others and have a few laugh at the very least. Running a little low on supplies? Here’s a website that generates recipes based on what you have in your pantry.