Self Care Sanity

The Non-Negotiables to Keep Yourself Grounded​

Nourish Yourself and Your Family

Now more than ever, our bodies need nourishment. Stress depletes our body of vitamins, nutrients, minerals, and antioxidants. We must replenish those stores through food. When buying your groceries, choose at least 5-9 different colors of foods and incorporate lots of plants. Colorful heathy foods include leafy green vegetables, red cabbage, carrots, broccoli, sweet potatoes, yellow squash, oranges, dark berries, garlic, tomatoes, apples and others. Continue to keep regular meal times away from screens or distractions.

Let Yourself Sleep

Sleep is a foundation of health regardless of external influences. Aim for 8-9 hours per night, and remember, the sleep you get before midnight gives you twice as much cellular repair, so aim for an early bedtime. Do a quick inventory of your sleep space. Is it dark and cool? Avoid light pollution in your bedroom away from clocks, lights, nightlights, etc. Buy black out curtains online or wear a sleep mask, if needed. Matthew Walker, sleep expert, reports that the optimal temperature for sleep is around 68 degrees F. This temperature helps support the natural rhythms of the body to cool down at nighttime. Eliminate all electronics from the bedroom. Phones can be plugged in outside the bedroom, radios can be replaced by a white noise machine, and a retro alarm clock can replace the alarm on phones.

Keep a Routine

Ryan Holliday discusses this in his book, Stillness is Key. In this book, he writes about how during the most uncertain time, even Winston Churchill kept his routine. Routine is not only important for the adrenal/stress response, but also helpful for finding comfort throughout the day. Keep the same bedtime hour and the same wake time hour. Eat meals at roughly the

same time daily, get a regular exercise time, and continue with your normal supplements.

Find Time for Creativity and Joy

Do something every day that is creative or brings you joy. Prioritize at least a few hours per week to journal, write, play, paint, sing, dance, cook… whatever calls to you, do it. The Artist’s Way by Julia Cameron is a 12-week program to kickstart your creativity and find new ways of connecting to joy. If you have a Boulder Public Library card, you can access several online resources and tutorials for creativity or learning something new.

Move Your Body, Preferably Outside

Make daily movement a non-negotiable and try to do it outside in sunshine and breathe fresh air. Exercise doesn’t have to be extreme, even a 20-30 minute walk outside can be beneficial. If you typically go to a gym that is currently closed, ask them about online programming options, or search free routines online. There are several fitness apps and programs available for a small fee, such as Aaptive or Couch to 5K. Yoga with Adriene is a free resource on YouTube for an approachable way to get started with yoga.

Connect with Nature

Experience nature in some way, daily. If you’re unable to get outside for a walk, spend at least a few minutes sitting outside near trees or plants, stand and stretch outside between Zoom meetings, or end the evening with a walk around your house or block. If you’re working from home, place plants and photos of nature around your desk, and position your computer and desk near a window to get exposure to the natural light.

Appreciate

This one can be particularly challenging during stressful times, however it is the most important. Even in times of crisis there is always something to be grateful for. We can appreciate what we have without diminishing all the uncertainty.

​Honor Your Emotions

Right now it is normal to be moody and feel changes in your emotional state from day to day. Know that whatever you are feeling, it is okay. Don’t be afraid to feel scared, worried, overwhelmed, angry, or sad. Allow yourself to stay present with the emotion. Let it be and move forward knowing that you connected with yourself in a deeper way, which is healing.