Oh, how life has changed in 2020. And today the US is holding elections. In the midst of it all, are you finding ways to take care of yourself? I hope so. We are in it for the long haul. It’s especially important now to prioritize self care for our mental and physical well being. At the same time to recognize that these are challenging times (which we will get through), so go easy on yourself, be kind, do things that bring you calm, joy, energy.

What you do, think about, and pay attention to consistently shapes your brain.

You are not alone.

I’ve worked with hundreds of people in organizations over the last 7 months. When I ask, “How has your life changed?” I hear the following over and over: no division between work and home; online learning for children (AND working full time from home) is horrible; unable to see elderly family members; death in the family; sick family members; fear of losing my job; no alone time; too much alone time; weight gain; can’t sleep; no energy; layoffs; loss of income; fear of losing my home; loneliness; no social life, and then once in awhile someone announces a wedding or a birth.

Of course we’re stressed!

The brain does not like uncertainty. This activates the stress reaction. And there is plenty of uncertainty, fear, grief to keep us in a state of chronic stress: COVID-19, our job, health, the world, the environment, politics, social justice. The body’s stress response is a natural reaction to perceived or real threats.

But remember that we have the capacity to interrupt the stress reaction, to make choices that calm the body and brain, and support our well-being. 

Simple Ways to Interrupt the Stress Reaction

• take 3 conscious breaths, exhaling slowly
• recall a pleasant, safe experience or place
• hum, sing, listen to music
• take a hot bath
• reach out to a friend
• exercise
• yoga
• firmly plant each foot on the ground
• shake your legs
• stretch your upper body
• do a few pushups against a wall
• aromatherapy
• spray yourself with fine water mist
• recognize safety in the moment
• give yourself a hug

Remember that you can cultivate calm within so you can better take care of yourself and those around you. It’s good for your health!

Steady, steady, easy does it. 

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Self-Assessment

These are 5 Key Behaviors to Support your Mental and Physical Health 
How are you taking care of each one? Rate yourself from 1 – 5 for each item. 1 = weak, 5 = strong. Total it up, multiply by 2 to get a percentage.

Sleep   _____
Nutrition  _____
Exercise / Movement   _____
Rest / Recharge   _____
Social Connection   _____

Identify those you rated 4 and give yourself credit, some appreciation. Keep it up! 🌟 For items you rated 1 or 2, no shame, no blame. Consider what you can do to strengthen those behaviors. For example, if you’re not sleeping well, you can do something relaxing before going to bed — a bath, soothing music, a few deep breaths. Catching up on the news, however, is pretty certain to activate the stress reaction. 

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It is up to you
Small actions add up
You matter