Top tips to manage self-care during lockdown

As I went for a morning walk along the river, I realised that despite being in lockdown (again) I am feeling calm, energetic and upbeat. Is it the Headspace meditation working wonders? The healthy foods I have been eating this week? The daily exercise? Or the amazing sleep I had last night? To be honest, it is the combination of all of these that is making me feel like I can conquer the world today.

Life in lockdown is kind of second nature here in Melbourne. Over time, I have learnt to focus on the things I can control and let go of the things I cannot control. Focusing on my own wellbeing during lockdown, puts me in a far better position to support those around me.

Below are some practical tools to help you manage remote working, self-care and life in lockdown.????

1.??Prioritise self-care

Self-care is often portrayed as an indulgence. The irony is that when you truly take care of yourself, you become a happier parent, a better partner and a more engaged colleague. By focusing on your own wellbeing during lockdown, you put yourself in a much better position to support others. What does self-care look like for you? It could be reading a good book, doing physical exercise every day, listening to an episode of your favourite podcast, meditation, yoga or a walk at lunchtime to break up the working day. Whatever makes you happiest and feel at ease.

Practical tips:

• Write down 2-3 things you can do to take care of yourself this week.
• Schedule it in your phone or calendar so that you’ve got an appointment with yourself.

?2.??Regular exercise

Exercise is a great way to release built up physical tension. It is also an effective way to improve your mental and emotional health. When we exercise, we release feel good chemicals that can ease depression and anxiety. Our bodies are meant to move. Although we are all spending a lot of time at home, it is really important to incorporate movement into your daily routine. Find the types of exercise you enjoy most and try to integrate movement into your life.?

Practical tips:

• What is one small step you could take this week to increase your physical activity??
• Set goals and monitor your progress - this makes every workout feel purposeful.??????

3.? Sleep yourself well

There are many areas that help to create optimal health and well-being but getting enough quality sleep is something many of us struggle with. We know that consistently getting adequate amounts of quality sleep is essential to optimal health and wellbeing. If you are feeling run-down, struggling to focus at work or constantly feeling irritable you might want to look into your sleep patterns. ??

After a terrible night’s sleep you find yourself reaching for stimulants (coffee, tea or chocolate) during the day to keep you going. Then after your hard day at work you depend on relaxants such as alcohol to help you wind down. Sound familiar? The problem is that this can create a viscous cycle and an unhealthy dependence. It may also lead you to gain weight, lose mental clarity, feel drained and eventually it diminishes your general health and wellbeing.

Practical tips:

• Establish a regular bedtime
• Power down and decrease use of electronics one hour before bed;
• Stop eating a few hours before bed
• Create a bedtime ritual
• Avoid too much caffeine during the day and alcohol at night
• Decrease your consumption of social media ??

4. Create a healthy home

Studies show that having a clean and comfortable home environment reduces stress and therefore increases health and happiness. No matter who you are or what kind of home environment you are looking to create, there are a number of ways that you can create a healthy home.?

Having a clean and tidy home has some great benefits, both physically and mentally. Each day, take a little time to tidy up your desk and pick up after yourself – this will give you the mental space to relax at night.

Do you have any indoor plants in your home or on your desk? Indoor plants are a great way to purify the air, boost your mood, improve your health and sharpen your focus. There are plenty of houseplants that don’t require too much attention e.g. garden mums, peace lilies and African violets. Wooded plants like bamboo and palms are also common as wood is the Chinese element which represents ‘growth and creativity’.

Practical tips:

• Clean and declutter your workspace and living space.
• Fill your home with houseplants – can you do a click and collect or home delivery?

5.??????Inject positive emotions into your everyday life

According to Barbara Fredrickson, a leading expert in positive psychology, the more you increase your daily experiences of positive emotions the more you feel connected and attuned of yourself and others as you interact in daily life.?

Practical tips

• Focus on the good things no matter how small or insignificant they seem. If you look for it there it always the ‘silver lining in every cloud’.?
• Practise gratitude - this has been shown to reduce stress, improve self-esteem and foster resilience. Each day write a list of 3 things you feel grateful for in your life or things that went well for you. Or you might like to integrate it into your family dinner - go around the table and ask each family member ‘what was the favourite part of your day?’?
• Open yourself up to humour - studies have found that laugher lowers stress, anxiety and depression. Humour has huge benefits for mental wellbeing and physical health.?If you are keen to incorporate a little more humour into your workplace, had a read of my recent blog article Is humour a superpower at work and in life?
• Spend time with positive people - negativity and positivity have been shown to be contagious. Have you noticed how when someone is in a bad mood it can bring down almost everyone in the room? A positive person has the opposite effect.???

During these challenging times, it is more important than ever to prioritise self-care. This will help to boost your overall health and wellness and it will also have a positive effect on your mindset and those around you.?

Written by Belinda Furse, nutrition health coach, non-practising lawyer and mum to two young children.