Collectively, we are navigating an unprecedented time of distress and isolation. For each of us, that might look a little different. When we find ourselves facing the unknown, especially this virus, which our brains perceive as a threat, our bodies may respond with anxiety and fear in a natural effort to protect us. It isn’t hard to find ourselves swept up in this buzzing anxiety drifting throughout the globe.
We invite you to take this time to lean into your self-care practices or embrace new ones. As we continue to adapt to each new day, check in with yourself and ask, ‘How am I feeling? What do I need in this moment? What CAN I do right now to stay healthy, calm and safe?’ Below are a few self-care suggestions.
Mindfulness, Breathing, Movement. Practice meditation and breathing. Try downloading a guided mediation app like Calm or Headspace. Move your body at home with work outs such as streaming yoga and Pilates or breathe fresh air on a jog or walk outdoors if you are able. Get creative and express yourself through dancing, journaling, drawing, painting, singing, or whichever outlet brings you joy. Try some and find which practices help you feel most grounded or at least distracted and calm.
Laugh!!! We know this time is intense and fear sets in easily, but laughter not only helps reset your nervous system, it’s also great for your immune system! Try to keep conversations a balance of serious topics and light ones and attempt to make yourself and your loved ones laugh. Line up some funny shows or movies so your worrying takes a break.
Acupressure
Acupressure is the manual stimulation of acupuncture points with pressure alone. Pericardium 6 (PC6) is a point that calms the mind and stomach, while reducing anxiety and stress.
1. Locate PC6 on your inner arm, about 2 finger widths down from the wrist crease.
2. Apply gentle steady pressure with the thumb of your other hand
3. Inhale slowly into your low belly counting to 4 or 5 and then exhale twice as slow counting to 8 or 10
4. Repeat for about 5-7 cycles of breath on one side (or however long feels right for you) and switch to the other hand when ready.
Connect with loved ones. Quarantine and isolation can be a lonely and triggering experience and is an important time to check in on friends and family. Send a quick text or give them a ring. Set up video chats to catch up, watch a funny show ‘together,’ or just to say hello.
Set boundaries that make you feel safe and supported. Boundaries can look like how much and what information you want to receive each day, how much time you spend on your phone or social media, who or if you want visitors in your home, or space and time for work if working from home.
Ask for help and offer help if you are able. Reach out to your personal or professional support network if you are having trouble coping or need extra help. Many insurance plans are now covering telehealth services at this time, check in with your carrier to see if this can help you. If you’re in a position to help others, ask friends and family if they need support or look into ways you can support your local community. We heal and grow through community.
Supplements to Try:
Magnesium-300mg before bed may help settle anxiety and promote restful sleep. [i]
Melatonin- 3-5mg before bed can help those having trouble falling asleep.
Agents that increase the calming neurotransmitter GABA such as valerian, passion flower, L-Theanine, Kava, Lemon Balm, Vitamin B6
Chinese Herbal Formulas such as Tian Wan Bu Xin Dan, Suan Zao Ren Tang, and Gui Pi Tang can aid sleep and help anxiety. Reach out to your herbalist to find the best formula for you or make an appointment for a virtual session and we can customize a formula for you.
As we move through this period of isolation, practice compassion and gentleness with yourself and others. This is a time of new and unfamiliar territory. We are all having to adapt and navigate our feelings and fears. Honor the feelings that surface and show yourself and others much needed love and support. We will get through this together!
[i] Office of Dietary Supplements - Magnesium. (2019, October 11). Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[ii] Melatonin Uses, Benefits & Dosage - Drugs.com Herbal Database. (2018, July 16). Retrieved from https://www.drugs.com/npp/melatonin.html