Five elements we can get right while living in confinement

Accepting the new normal

Confined movement. Social distancing. Remote working. Video conferencing. Home schooling. Online learning. Sterile shopping.

Let's face it - this is our new reality. We have to accept this as the new normal, for as long as it lasts. In fact, we do not know how long the lockdown situation will last. As the world comes to a standstill, people are experiencing high levels of anxiety, anguish and stress.

Our best available option is take this situation in our stride, one day at a time. What will get us through the days is our ability to:

• Be calm, mindful and focused
• Practice self-care regularly
• Connect with our family, friends and colleagues
• Focus and maintain a daily routine
• Follow safety measures and instructions

Five Hidden Opportunities for Self

Every cloud has a silver lining. Every problem has an unseen benefit. Every adverse situation offers an opportunity. Confinement is providing us a few hidden opportunities:

• Opportunity for a reset
• Opportunity for self-care
• Opportunity to set things right

Here are five elements (within our control) which we can get right:

1 - Get our sleep right

?Sleep is the most regenerative activity. Sleep is the true panacea. It is the best meditation. And yet, most of us are sleep deprived. This has a negative impact on our health be it in terms of vitality and immunity. Confinement is an opportunity to catch up on sleep - both in terms of quantity and quality. Good sleep improves our memory, energy, and ability to learn. A few tips to sleep better:

• Set an alarm to go to sleep
• Cut down on caffeine and alcohol in the evening
• Avoid heavy meals at night
• Keep at least 2.5 hours between dinner and sleeping time
• Turn off LED lights & stay away from blue light from smartphones & tablets for at least one hour before going to sleep
• Keep your body temperature low at night by sleeping in a cool ventilated room
• If you want to learn more about sleep, read ‘Why we sleep’ by Matthew Walker  

 2 - Get our mind right

The mind is like water. When it is turbulent, it’s difficult to see. When it is calm, everything becomes clear. We are what we think and our minds create our reality every day. Through our minds, we have the power to choose how we feel. Staying positive, grounded and hopeful, starts with calming our minds:

• Start the day by setting your intention
• Stay positive by focusing on gratitude, little joys and small wins
• Meditate regularly
• Plan regular mental breaks
• Go for a short walk indoors or move your body
• Admire the scenery outside (allows to access your peripheral vision)
• Get sunlight as much possible – this will make you feel fresh and awake
• Drink lots of water regularly – this allows to regenerate brain cells as well as keeps your mind alert and active

 3 - Get our lungs right

Breath is life. Yet, in general, people breathe badly. In moments of stress, we even stop breathing and our body runs low on oxygen. Every system in our body relies on oxygen. From cognition to digestion, effective breathing can not only provide us with a greater sense of mental clarity, it can also help us sleep better, digest food more efficiently, improve our body's immune response, and reduce stress levels. Our breath also changes our thoughts and feelings. Being in confinement is an opportunity to improve our breathing and enhance the capacity of our lungs. You can explore & practise various breathing exercises such as:

• 4-7-8 Breathing
• Diaphragmatic Breathing
• Alternate nostril breathing
• Humming bee breathing (i.e. bhramari)
• Pursed lip breathing

4 - Get our posture right

There is more to having good posture than looking good. It helps develop strength, flexibility, and balance in our body. This leads to less muscle pain and more energy throughout the day. Proper posture reduces stress on our muscles and ligaments, which can reduce risk of injury. Yet, very often, we are unaware of postures which adversely impacts us. While working from home, most of the time we are sedentary i.e. seated, slouched and hunched over a laptop or smartphone. And being in confinement means working from home. Likewise, getting our posture right is essential at home. Improving our posture starts by being aware of it through regular self-checks. Straighten your back, breathe and stretch a bit. There are many online resources for ergonomics and postures, be it for walking, standing, sitting, eating and sleeping.

5 - Get our muscles right

Living in confinement means limited movement. However, it does not mean no exercise or no physical activity. In fact, exercising our muscles is the best way to counter a sedentary lifestyle. Research shows that being sedentary is bad for physical and mental health. Staying active during this difficult time is important. Being physically active helps lower blood pressure and can significantly reduce the risk of heart disease, stroke and diabetes. It also helps maintain muscle mass and bone density. Flexing our muscles through regular physical activity allows us to generate positive energy, enhance our vitality and improve our immunity. A good workout allows us to release toxins as well as stress from our system. Again, there are many useful online resources for workouts and physical activity to do at home.  

Integrating the five elements for resilience and performance

In this time of uncertainty, something we can take control of is our health and wellbeing. Integrating a self-care routine in our daily schedule is essential. In fact, everything is connected. Working on our sleep, mind, breathing, posture and muscles has a positive impact on our mood, vitality and health, thereby building our resilience. This will also enable us to access peak performance at home more effectively.

Whatever your situation, setting a self-care routine is what will pull you through the days. Remember, self-care is not selfish. Confinement has forced the whole planet to hit the reset button. Are you ready to hit the reset button too?