Self-Care in a Busy World

Media breaks

Taking time out to relax is essential.  When I was younger, self-care seemed like a soft solution to life’s issues. As I age, I realize it is important to take time to rest and relax.  There are many ways for us to chill out.  For starters, I limit my exposure to media.  I like to check two things when I wake up in the morning. Being from Ireland, I take a quick look at the headlines of RTE, the Irish news service.  That way I see what has happened in Ireland, but also in Europe and around the world as I slept.  Then I like to check the local Edmonton news, what is happening in Edmonton, Alberta and around Canada.  That fuels me up with some knowledge for random topics that might come up in any conversation with family, friends and clients.  It is amazing how many clients bring up the issue of news items.  People can get very anxious when reading or hearing about what is going on around them or in various countries.  Some clients report feeling very depressed after watching television news broadcasts.  The endless reports on what journalists “have learned” can zap them of energy.  I usually suggest my technique to clients, which is to try to limit the time spent on media and figure out what time of day is best to check in on what is unfolding in the world.  Picking a news service that is balanced is also important.  It can be challenging. It is good to have one or two sources and maybe to check out even what opposing sources are saying and that may help a person decide what is the middle ground that might help them feel more emotionally regulated. 

Exercising with mental focus

Having some form of exercise is vital for helping us feel calm.  For me, I enjoy walking our dog, Scotty.  Getting him out is an act of love for him but it is really him doing me a favour.  He gets everyone out at some point.  Dogs are great motivators – lol.  While, walking is gentle it is good for keeping us all a bit more heart healthy.  I like to engage in things I see as I walk.  Checking out what the neighbours have done with their decorations for various holidays can be interesting.  Running into a neighbour can be nice or a quick turn to avoid another neighbourhood dog before Scotty notices can be exhilarating when successful.  Little mind games and distractions can help tune us out from the world of work.  Clients often share what they do to relax but sometimes getting people out to exercise can be challenging.  I always say just pick a time that you will walk for. Make it even simple, choose to walk 10 mins one way and then just turn around and come back. It is not necessary to head out for an epic power walk.  Just make your time manageable and repeatable.  Of course, when it is very cold and icy it is not easy to get out and walk, but is there another option?  Can you walk around your work building or at a mall?  What about a track at your local recreation centre?  Do you have access to a gym or home treadmill?  How could a walk be made more enjoyable? Music and podcasts are more accessible through our smart devices.  Could you sign up for a service that allows you to access shows that allow you to watch while on the treadmill?  Is there something you would like to learn as you walk?  Podcasts have so much to offer as you try to get some kilometers in for your exercise plan.

Finding fun stuff to do

When I ask clients what brings them joy they often have to think long and hard.  Many people are busy with family obligations. Caring for young children, teens or aging parents. Focusing on self-care aspects doesn’t just pop into their heads as readily as one would think.  It is important to consider what is something that you find rejuvenating. Is it a longer shower, a bubble bath, time to read a book, or an evening with some food treats and a good show on TV? What is not too expensive and something that would bring a smile to your face? What would you like to do if there was no one else to consider?  Can you make this happen? To consider your needs is not selfish. It is important to look after yourself so you can look after others.  Burn out at work and in life in general seems to be a bit more prevalent in post-covid times.  People are finding colleagues and family members a bit more jaded than ever before.  What are things that you could do to alleviate some of the “blah blah” for yourself?  I have many questions and while I am not offering solutions, clients, I find, often start to realize once they consider the questions that there are some small changes they could make that could result in bigger gains.  Self-care is a must, embracing the fun stuff is feasible, often more than we think initially.

Escaping the loop in our heads

We can often find ourselves down the “rabbit hole”. Rumination, procrastination, humming and hawing are common ways of getting lost in our heads.  When we are emotional, we use up so many neurotransmitters just by going round and round and over and over things that happened in the past, that just happened this week or we fear may happen in the future.  To try and catch ourselves in the moment that we are in a loop can be difficult. But when we do become aware, the task at hand is to “thought stop”. To say “Hang on brain, what is going on here? Let’s focus on something else!”.  It is not a case that we should suppress things but how much or to what degree do we have to analyze things?  If a solution is not clear, let’s give our brains time to let ideas that we might have, to percolate like hot water through a coffee filter.  We have to try to redirect our thoughts at times.  We have to try and think of alternative outcomes and look at the facts and past patterns to see if we are overshooting or overthinking things.  We have to work on regulating our feelings.  By engaging in self-care, that is good constructive self-care, we have to engage with what is coming up for us when we spend time alone or wake up in the middle of the night or find it hard to sleep with our swirling thoughts and feelings.  Escaping from the loop is at first challenging but it can be mastered.  Counselling can help with this as it can help people evaluate how to practice good mental health strategies.  There’s a lot going on in life and even for some people, while life may be quiet too, there is often a busyness in our heads that is fueling our anxiety and depression.  Maybe some of these tips in this article can help bring some new perspectives and help you reflect on your own self-care.  Take time for yourself and you will then be much more available for others in the long run.