Covid Care — Winter Here We Come!
Self care during covid times. Don’t you become a covid curmudgeon.
You have long heard therapists speak of the value and necessity of self care. It is imperative for good mental health. However, how does one do that exactly in covid times? The first six months of Covid-19 has afforded us access to the great outdoors. That has been extremely helpful. Now we are heading into the next six months with covid still lurking, spanning fall and winter. This can be hard on people’s mental health without a pandemic. Seasonal Affective Disorder (SAD), cold dreary weather, and more darkness are all factors that hinder our happiness. We must prepare!
This is what this therapist has been doing for her mental health and what I recommend for us moving forward.
Walk Daily. Walking twenty minutes per day outside has long been known to do wonders for our mental health, especially in combatting depression and anxiety. Grab that dog that is begging you to get out, or just establish a routine in your own life that gets you out every day. It can be in the morning before your day starts, during your lunch break if you are working, or later if that is your preference. However you can, make it happen — every day.
Research shows that getting outside in nature has many mental health benefits as well. Walking has been proven effective in reducing anxiety and depression, and there is further evidence that walking in nature improves those results even further. That’s because different parts of our brain activate in nature.
Journal. Getting the inside out via journalling can clear our minds and hearts, and free us up emotionally when we are overwhelmed. The Covid-19 pandemic has certainly left all of us feeling somewhat helpless and on-guard for what might hurt us. It is therefore important that we find ways to clear our mind, and journalling can be an excellent way to get there.
If journalling is not one of the go-to’s that you have been used to, read the blogpost I did a while back on the subject and see if I might change your mind. Give it a try!
Boost Your Immune System. Moving into the fall, we now have the normal cold and flu season approaching. The World Health Organization (WHO) has some great information about vaccinating against the flu. Arming ourselves by getting a flu shot can be a great start for your preparation to stay healthy. If you haven’t been a believer or user of flu vaccinations to date, I like what Dr. Sarah Ruff had to say: “It’s really not a good idea to add influenza to the list of potential respiratory problems you could have this year.” Good point.
Sleep is an important component in making sure our immune system is operating at full capacity. Not getting enough sleep is like not giving your plants enough water. Eventually over time they will wilt and turn brown on the ends. So will we, figuratively, if we don’t get enough deep restful sleep.
If you are one of those people who suffers from sleep disruption issues, please consult a professional on how to improve the quality of your sleep.
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines.
I have also long been a believer of boosting our immune systems at the first sight of illness: a sniffly nose, swollen glands, chest congestion, fever — all of these are signs that something is trying to get us. When my kids were young and if any of these symptoms appeared, Echinacea and Vitamin C it was, immediately! I would say that we were pretty successful at not getting any of the illnesses that were going around by using this approach. Don’t ask them what they thought of mom putting those gross drops in their juice or under their tongue though.
Taking supplements regularly such as Vitamin C, D, B Complex, and Zinc are touted as ways to keep us healthier when more bugs are trying to get us. Please keep in mind, though, that just because vitamins are purchased over-the-counter they might not necessarily be good for us personally, or they may have contraindications to other medications we may be taking. Always consult the pharmacist or your doctor first.
There are also spices that are recommended that help our bodies bolster immunity levels and fight off viruses, infections and inflammation: turmeric, ginger, cayenne pepper, garlic and cinnamon to name a few.
Side note: many of my friends have been believers in Oil of Oregano. I tried it, but the burping up of oregano all day long wasn’t worth the potential benefits I may have been receiving. What works for some may not work for others!
Finally, it is important to think about the foods that we eat. There are many antioxidant rich foods which can help with our immune systems, including:
- Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes
- Vitamin C: citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus
- Vitamin E: vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams
- Selenium: salmon and haddock
Find An Outdoor Activity. This can be a bit challenging as we head into winter and the bad weather engulfs us. In the summer, I was blessed to have enjoyed many camping trips during covid. I went as often as possible. Camping therapy is one of my favourites! Now as winter approaches, I am privileged to be able to ski. I took the sport up as an adult, and found that I have a passion for skiing. Getting up on the mountain for a little exercise goes a long way for me in the winter months. However, if skiing isn’t your thing, can you figure out what it can be during the winter? Hiking, snowshoeing, cross-country skiing, winter camping, kayaking, rowing, soccer, running — these are a few ideas of activities that occur all winter long (here on the West Coast, anyway). I attended a training at an outdoor school for wayward youth where I heard an expression that I really like: “there is no such thing as bad weather, just bad gear!” So true. As long as you are warm and dry, the weather around you can seem inconsequential.
Let Loose — Be A Little Goofy. In good times and bad, the ability to have a laugh or laugh at yourself can produce endorphins that lift us up. Here is a former blogpost that I wrote that gives you examples of how silly I can be in my own life. I hope that you will still think well of me after viewing my antics!
Find Alone Time. This of course can be difficult during covid, especially if we are trapped in our homes with our loved ones. This also makes it even more important. Last year when I was abroad, I was able to have a very small amount of time just by myself, and it reminded me how very important time on my own is. It gives us the opportunity to recharge our batteries away from those at home who rely on us for emotional and mental support.
Another key factor in alone or down time is the ability to say no. When covid first hit, it was so lovely to not make excuses to decline the myriad of invitations and obligations that we all seem to contend with on a regular basis. It was just a given that we could not gather. It reminded me of a time in my life when a traumatic event happened, giving me the perfect excuse to say no. Now that we are in a covid phase where more is opening up, we must protect ourselves against over-committing again. Try and keep a pace with work/life balance and quiet time that matches your own needs.
Protect Your Thoughts. Our self talk can work for us or work against us. Paying attention to what that little voice in your head is saying is very important. “You can do it, don’t take no for an answer” is one of my mantras. It has helped me immensely during challenging times. Conversely, worry (or anxiety) can not only stop you from doing things, but it can also compromise your immune system and make you sick.
… if you repeatedly feel anxious and stressed or it lasts a long time, your body never gets the signal to return to normal functioning. This can weaken your immune system, leaving you more vulnerable to viral infections and frequent illnesses. Also, your regular vaccines may not work as well if you have anxiety.
https://www.healthline.com/health/anxiety/effects-on-body#Excretory-and-digestive-systems
Deepak Chopra gave an interesting definition of worry in a meditation of his and Oprah’s that I have been listening to. He said that worry is the misconception that we are protecting ourselves by anticipating what might go wrong. Great definition, particularly in realizing how messed up that perception is, and yet it is so true that for many of us we are engaging in this practice.
Perhaps if you are one of those people who does worry excessively, the realization of the absurdity of that definition noted above can begin to help you move away from it. Notice the thought or worry, pay attention to it for a moment to see if it has any validity, and if it doesn’t — let it go. Breathe and relax and choose to remain in the present moment with your happiness and health in tact.
Covid was not a breeze for the past six months, but nice weather in Spring and Summer has eased some of its pain. Remember as we approach Fall and Winter, you can make choices that will help keep your sanity and keep you healthy: walk, journal, boost your immune system, find an outdoor activity, let loose, find alone time, and protect your thoughts. You are worth it, and it is important. Don’t become a Covid Curmudgeon!
