Self-care is Health Care Campaign
Coping with a pandemic, work, finances, holidays, etc. is tough! Stress can not only cause you to feel overwhelmed, but also lead to serious health problems. During the pandemic, there have been significant increases in the number of adults in the US who report symptoms of stress, anxiety, and depression. Self-care helps people reduce suffering by actively managing stress.
The Healthy Capital District Initiative is excited to share a new project to support our community during these challenging times. Follow us over the next two months as twice-weekly we share a variety of strategies to improve mental health in a simple, user-friendly format. See below for past and future self-care posts.
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Sometimes Self-Care is Not Enough
Look for a Counselor – When anxiety, stress, or other mental health symptoms are causing you to lose sleep, have trouble eating or to overeat, have difficulty working, or overuse substances like alcohol or drugs, contact your health insurer for more information about mental health providers who can help you get back on track. You can also find service providers in our Regional Mental Health Resource Guide under Outpatient Treatment Services.
Get Support Now – If you are feeling like you are in crisis, finding that you can’t cope anymore, or are having suicidal thoughts, see our Regional Mental Health Resource Guide for Crisis Hotlines and Walk-In Crisis Services.
Stress Management
Coping with a pandemic, work, finances, holidays, etc. is tough! Stress can not only cause you to feel overwhelmed, but also lead to serious health problems. For more on Self-Care is Health Care, go to www.hcdiny.org/self-care For more on stress management: https://www.nimh.nih.gov/health/publications/stress/index.shtml
Got stress? Self-care is the release valve—the faucet, if you will—that lets out some of the “stress water” and prevents it from being too much. For more info: https://www.youtube.com/watch?v=uBl4g2SqZGY
Breathe and Reset
Racing thoughts? Feeling like you don’t have control? Breathing exercises can help you “reset,” restore calm, and decrease anxiety. More to try: https://dailyburn.com/life/lifestyle/stressed-gifs-breathing-exercises/
Anxious? Worrying about the future and things you have to do? For more info: https://insighttimer.com/blog/54321-grounding-technique/
Detox
Decluttering can reduce stress and increase your ability to focus. For more info: The Mental Benefits of Decluttering
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Detoxing is helpful not just when it comes to substance use and nutrition, but also when it comes to our devices, news content, and social media. For more info: https://www.wikihow.com/Do-a-Digital-Detox
Choosing what and when to eat can increase your energy level, stabilize your mood, and improve your sleep. Information and strategies at https:/health.clevelandclinic.org/how-stress-can-make-you-eat-more-or-not-at-all/
Change the Way You Think
Changing how we look at things—reframing— does not make problems go away. It allows us to think about what is going well and what is possible, rather than not currently possible. For more info: https://www.youtube.com/watch?v=tfkhkFwCtxs and https://www.verywellmind.com/cognitive-reframing-for-stress-management-3144872
Sometimes how we think about things makes a situation more difficult than it has to be, such as when we are convinced that something horrible is about to happen. By recognizing negative thought patterns, it becomes easier to not focus on the worst version of the situation. Further reading on negative thinking styles: https://www.popsugar.com/fitness/what-is-catastrophizing-47380022 and https://www.therapyresources.org/content/Unhelpful_Thinking_Styles.pdf
“I can’t….”, “I should …”, “I’m such a…” and on and on. We can be our own worst critics. Why be meaner to ourselves than we would to anyone else? For more: https://www.youtube.com/watch?v=xjZAo3GE1kk and https://self-compassion.org/
Things to Add: Mindfulness
Much of our time is spent thinking about the past or worrying about the future. Mindfulness redirects us to focus on the present. For more info: https://www.youtube.com/watch?v=tWTXpMUhxuk and https://www.mindful.org/what-is-mindfulness/
Mindfulness helps us live in the moment and take one thing at a time, which makes things more manageable. While meditation is one mindful practice, there are many activities that you can tune into which help with taking a break from your worries. Learn about mindful practices at https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/
Things to Add: Plants, Exercise, and Sleep
Bring some of the freedom and freshness of the great outdoors inside. Adding plants to our homes and workplaces can have benefits for mental and physical health. For more info: https://greatist.com/grow/plants-mental-health
Zig Ziglar said, “Motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” Motivation and energy levels can increase by adding some physical activity to your day.
For more info: https://patients.healthquest.org/exercise-is-essential-for-well-being-during-covid-19-pandemic/
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Tis the season for coziness! Getting an adequate amount of quality sleep is essential for mental and physical health. Make your bed and bedroom a sanctuary for rest, relaxation, and recharging. For more info: https://www.sleepfoundation.org/articles/healthy-sleep-tips
Things To Add: Laughter and Creativity
What is your favorite comedy? Laughter is fun, feels good, and is shown to decrease stress, depression, and anxiety. Who can you share a laugh with? For more info: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456
Coloring brings adults back to childhood and has been found to reduce stress, relax your mind, and spark creativity. For more info: https://www.dummies.com/art-center/the-benefits-of-coloring-for-adults/ and https://health.clevelandclinic.org/3-reasons-adult-coloring-can-actually-relax-brain/
Conclusion: Maintenance and More
Don’t lose steam! You have been building healthier habits in your self-care practice. If you would like a tool to support your ongoing self-care, there are phone apps to assist and remind you. Visit our table of Self-Care Apps for Smartphones.
As we have learned, self-care is health care. If you find that self-care is not enough, there are other supports available. Please see our Regional Mental Health Resource Guide for hotlines, crisis, outpatient clinics, and more.