An Effective COVID-19 Self-Care Plan
Structure and routine are essential parts of an effective self-care plan, especially for people who experience a mental health issue like anxiety or depression, or for anyone who is going through significant change, like parents who are home with their kids due to school cancellations and people who are suddenly working from home when this isn’t their usual experience.
It can be difficult to maintain our typical routines when we’re experiencing a big change. At times, for instance under the current circumstances surrounding COVID-19, it’s necessary to break away from our normal habits in order to follow the recommendations of scientists and government officials. In the midst of the chaos it’s often tough to know where to start when it comes to creating or maintaining structure, especially when it seems things are changing every day. I encourage you to take a balanced approach and focus on a few key basics rather than striving to maintain as much of your usual structure as possible. Quality over quantity. Hold expectations loosely. Here are a few items that I recommend everyone use as a foundation for structure in the midst of change:
Maintain your usual waking/sleeping schedule. If possible, keep the same schedule every day of the week. This helps your entire system – body, brain, mind – work better.
Whether you’re leaving the house or not, complete a basic personal hygiene routine every day. It can be so tempting to keep the pyjamas on and shuffle around all day in those grungy slippers, but seriously: shower, brush your teeth, and at least put on some clothes worthy of the grocery store (grungy slippers optional) before your start your day. You’ll feel better for it.
Eat three meals a day at the usual times. This ties into your sleep schedule. I find that when I’m home for a few days and don’t have a schedule to follow, I have a habit of getting loose with the meal schedule and end up eating supper as late as 7 pm. Not the end of the world, but if I’m not eating till 7:00, I’m not feeling ready for bed until 11:00 or later, which is past my ideal bedtime. The domino effect quickly throws the whole day (and the next, and the next) out of whack. Eat regularly and eat on time.
Make a plan for the day, even if it’s only a skeleton. I find it helpful to schedule tasks into my calendar as though they’re appointments, even if they’re only errands: 9-10 Meeting. 10-11 Groceries. 11-12 Client messages. 12-12:30 Lunch. 12:30-3 Client sessions. 3-3:30 Get gas/mail, wash car. It doesn’t have to be a major item to put it in the calendar, and tons of research shows that scheduling tasks is much more effective than creating a to do list.
If last week felt a little chaotic, do yourself a solid and sit down for 15 minutes today to create a loose plan for this week using the above guidelines. VFT is pleased to offer phone and online counselling if you’d like to connect with us!
BLOG AUTHOR
JODIE VOTH
JODIE IS A FULL-TIME THERAPIST AND OWNER OF VOTH FAMILY THERAPY.