Upping your self-care game in 2021
By Missouri Lawyers' Assistance Program staff
Even
though we began the new year with renewed hope for a new
normal, the impact of the COVID-19 pandemic continues to disrupt our
day-to-day routines. Each of us — and those we serve — are being hit in
differing ways. A February 2021 brief from the Kaiser Family
Foundation indicated that four out of 10 American adults are
reporting symptoms of anxiety and depression at this time, quadruple the
rate before the pandemic, and substance use in young adults has
doubled. The Centers for Disease Control and Prevention identifies signs
of stress related to our current circumstances as fear and worry about
our health and that of loved ones, changes in eating or sleeping
patterns, difficulty sleeping or concentrating, worsening of chronic
health problems, worsening of mental health
conditions, and increased substance use.
Despite
these challenges, most of us will ultimately do all right. Stepping up
your self-care game during challenging circumstances is not
easy. Here are some tips to help minimize stress and strengthen your
resilience:
-
Cultivate positive emotions by planning a
few small things to look forward to each day.
Examples might include calling a friend, texting a loved one, sharing a
favorite food with your family, or listening to your best playlist.
-
Practice detachment. Write out your worries and then walk away.
-
Practice random acts of kindness.
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Connect yourself with social support.
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Thoughts whirring? Try a few mindfulness or meditation exercises to soothe your mind.
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Suffering
from Zoom gloom? When you drift off, try shifting your
perspective. Participating in Brady Bunch mode with your peers can make
you feel part of a group. Watching in speaker mode directs
your attention to the speaker and may minimize that sense of looking in a
mirror. Chat function offers the opportunity to share thoughts or
resources with everyone or reach out to one or two colleagues.
-
Stuck
in a rut? Consider taking on a physical challenge to boost your
fitness, a mental challenge to sharpen your mind, or a course to learn a
new skill.
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Overloaded by bad news? Try limiting your consumption of media.
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Cut down behaviors such as excess alcohol use or overeating.
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Set goals to emerge from this experience stronger.
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Return to your roots and use coping skills that have worked well in the past.
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Bad day? In extraordinary times, it’s okay to not feel okay all the time. Give yourself some grace and reset tomorrow.
-
Concerned about your mental health? Reach out.
If you’d like
to increase your optimism, consider completing a gratitude challenge
for the next 30 days. Here are the steps recommended by Bree Buchanan,
J.D., M.S.F., a pioneer in lawyer well-being movement:
- Write down 5 things that make your life enjoyable.
- Identify
the most recent time something didn’t go your way, or you felt
frustrated, irritated or upset. Briefly describe the situation in
writing.
- List 3 things that can help you see the bright side.
- See what trends you notice.
If you see areas of well-being you would like to address, please consult the Missouri Lawyers’ Assistance Program at 1-800-688-7859 for free, confidential counseling to reach your goals.