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By jtilton on 28 October 2020
As many Utahns begin to prepare for a potential surge in influenza and COVID-19 cases, self-care has taken a back seat.
Recent COVID-19 guidelines and restrictions have affected everyone differently. But one thing we do know is that our mental health has depreciated since the start of the pandemic.
A recent online study analyzed how home-based COVID orders impacted our mental and physical health. Research has found that many families have reported weight gain, lack of sleep, and increased levels of stress and anxiety.
While we can’t pinpoint exactly when the restrictions might end, we can help combat their effects by creating self-care routines.
The importance of self-care
Many people may think they don’t have the time to build a self-care routine. With all our daily responsibilities, it may be difficult to even find the time. According to the National Center for Biotechnology Information (NCBI), only 6.6 percent of adults aged 25 and over participated in self-care activities per day.
But researchers are beginning to fully understand how self-care can have lasting benefits if maintained on a daily basis. By understanding the basic basic principles of self-care, we can easily find the time to devote ourselves to just focusing on our health and improving our mental health.
The International Self-Care Foundation (ISF) recognizes seven core concepts that can help promote self-care.
- Health knowledge and literacy
- Mental well-being
- Physical activity
- Eat healthy
- Risk avoidance or mitigation
- Good hygiene
- Rational and responsible use of self-care products and services
Ideas for practicing different types of self-care
Go out: Utah is home to some of the best natural landmarks and beautiful landscapes. No matter where you live, you are never too far from an incredible hike. If you’ve been feeling a bit like a couple lately, maybe going out could be the perfect idea to take care of yourself.
Take a vacation: Even as travel became more difficult during the pandemic, many are still looking for ways to get out of it. Whether it’s taking time off to see more of the state, flying internationally, or just hanging out and watching your favorite TV shows, being able to take a break and relax is so important in promoting positive mental health.
Read a book: Reading a book can be very therapeutic not only for avid readers but for all of us. Being able to get sucked in in an amazing way to take our minds off the stressors around us can have a huge impact on how we manage stress and anxiety.
Set screen time limits: As social media addiction continues to grow, perhaps it’s time to cut down on our phones overall. Apps like RescueTime help keep track of how much time we spend on our phone. Data from the app shows that users spend more than three hours on their phones. Spending more time on mindfulness is one of the easiest ways to focus on what’s important at the moment, which can be a huge boon to our mental health.
Work on breathing exercises: In addition to being mindful, breathing exercises can help us focus in this moment. Studies have shown that diaphragmatic breathing can help relieve stress and anxiety and even promote relaxation. Being able to hone any negative thoughts and improve our mental well-being is a key element of self-care.
Listen to the podcast to learn more about taking care of yourself
For more information on opioid prevention or if you or someone you know is struggling, you can find more information on Facebook, KSL TV or from Use Only as Directed. To learn more from Casey Scott and Dr. Matt Woolley, you can listen below or subscribe to the “Project Recovery” podcast on Apple Podcasts or wherever you find the top podcasts.
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