My friends, this is a time of stress and uncertainty. With COVID-19, our Nation and our World are facing a pandemic, the likes of which most of us have never seen before. Some people are quarantined. Some are ill, and, very sadly, others have died. This can be an incredibly disturbing thought, and certainly those close to the worst-case-scenarios will be forever changed. Though many are able to get through their days with relative ease during these times, many of us will feel this. In our psyches. In our hearts. In our bones. I don't feel that I can be an advocate for our health and not have a conversation about this.
First, I want to say that, whatever emotions you feel, you are not alone. I challenge all of us to remember that, while fear may help us in many situations, panic does not. Allow yourself to pause, take a slow, deep breath, identify what you are feeling...are you anxious? Nervous? Tired? Know that the negative emotions, feelings, and states of being will eventually pass. How can we care for ourselves in these moments when balance may seem difficult?
I want you to understand that you have power and that it is very real. Did you know that stress can damage your immune system? How about processed sugar? Lack of sleep? What we do and how we respond matters. How we care for ourselves--mind, body, and spirit--can and will affect our health. I want to touch on some basics that you can do for yourself during times of stress. I won't go into great detail on each of these, but think about how you can fit these into your everyday. I also want you to remember that even small changes can have a large and positive impact.
Nutrition. Feed your body well. A colorful plate, with lots of healthy vegetables, whole grains, and (what I call) "smart meats" if you're a carnivore or vegetarian/vegan protein options if you're not. This balance is important. Do avoid processed sugars when possible. Since over 90% of our immune system is in our gut, treating our bellies well is essential for good overall health and immunity. Eat regularly--taking in food when you are hungry and stopping when you are full.
Sleep. Sleep is important for every function of the body. I know that restful sleep can be hard to achieve during stressful times. We can promise ourselves to try our best, however, and easily manage to avoid common pitfalls like using technology before bed. Here is a fantastic article by the National Sleep Foundation to guide you in this area.
Support. We ALL need support. Whether that is a phone call to your sister, a shout-out to your Facebook crew for the funniest memes, or a meeting with a therapist or counselor, we must be able to identify when it is time to enact our support system. It is a good idea to think that through when we are calm and relaxed. Having a plan in place for when things get stressful is a healthy approach. What resources might you need? Are those resources people, actions, or other types of objects?
Movement. Exercise is paramount for our health. As Dr. Bill Sears says, "Exercise opens up your internal pharmacy." It also strengthens our immune systems, keeps our brains sharp, and releases the hormones we need to feel well and happy. Many gyms are currently closed as social distancing is important. So, tap into your creative powers, and think outside the gym on this one! Get outside if you can do so with proper distancing from others. For a recap of what a balanced exercise routine is made of, revisit our walking talk here.
Meditation. Our minds are active. This is human nature. We are curious. We explore. We imagine. We take in information. While all of this is part of Humanity’s beauty, we can get overloaded. While I advocate for staying in the know, armed with facts from reputable sources, our minds are another area that need balance. Turn off the television or computer. Put the phone down. Remember that power of yours I referred to earlier? You can tap into that here too. If you’ve practiced meditation before, there is no time like the present to make it a regular habit! If you’ve never tried meditation, this may be something you can begin to practice to calm your mind. There are so many kinds of meditation to learn about and explore. It can give our brains and psyches a much needed break and time to reset and center. This act of mindfulness can bring us to be present in the current moment. Not dwelling on the past or anticipating the future, we allow ourselves to simply be. There are many great and free resources on YouTube and phone apps. An app I like is Headspace; it offers simple and practical tips, tricks, and meditation practices. I also utilize YouTube quite a bit. Whether you are a beginner or a meditative champion, here is a quick guided meditation for stress relief from The Honest Guys: Five Minute Stress Relief Guided Meditation.
Acts of Kindness. Giving to others can be incredibly healing. The beauty of this is that the benefit is at least two-fold. Both giver and receiver now have a positive experience. Kindness also tends to have a ripple effect. Presently, many of us are shut in. What can you do for others during this time? There is certainly need for help with funding. If donating to aid for others is something you can easily do, then that is an option. If local businesses have no-interaction pick-up or delivery options, support them as you can. These acts need not be materialized, however, as there are so many other ways we can help. Have you thought about checking in with your neighbors? A text or phone call can help others realize that there is still community. We still have one another for support.
I could write forever on this subject, but I will begin to wrap things up here. Please, remember that you aren’t alone. We must be in this together. We must protect and support one another. Share your successes, tips, and tricks with others during this time! Did you create a fun game for the kids? Do you have a great audio book to share with others? How about your favorite healthy recipes? Keep those connections going. Keep learning and laughing. Continue to share wonderful things.
In honor of sharing wonderful things, I will leave you with the words of a true expert. Dr. Bill Sears created the program and Institute where I studied and certified. He is a true champion of holistic wellness. In this last week, he held a webinar for us coaches to talk about practical ways to stay healthy during this time, and I want to share this with you.
Enjoy. Be kind. Be well. COVID-19 Q&A Recording with Dr. Bill Sears
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