“Put Your Mask On: 3 Ways to Great Self-Care, Even During a Pandemic and Protest” by Laura D. Harver
What next? As states open back up and people are stressing as they experience and witness racial disparities, injustice, tension and protest, job loss, and economic distress, the coronavirus numbers are alarming. The number of deaths in the United States surpassed 100,000 in 100 days and killed more than 354,000 people worldwide during this period, and those numbers are still climbing due to the coronavirus. As of July 31, 2020, the number of people impacted by the coronavirus is more than 4.5 million and at least 152,922 deaths in the United States, with more than 17.4 million cases and at least 675,213 deaths worldwide according to Johns Hopkins University. In the meantime, the American Psychiatric Association (APA, 2020) reported, “More than one-third of Americans (36%) say coronavirus is having a serious impact on their mental health.” Further, APA President, Bruce Schwartz, M.D., stated, “Stress and anxiety caused by the pandemic can and is having an effect on people’s physical and mental health.” Therefore, it is important to practice self-care and manage stress.
We have been advised to use protective measures, including practicing social distancing, washing our hands, and wearing a mask. Indeed, wearing a mask as protective gear during this COVID-19 pandemic is imperative and can save lives—yours and others’. Equally important to wearing a physical mask during this crisis is “putting your oxygen mask on first.” Because we are all interconnected, putting your “mask” on—taking care of yourself—can preserve lives, too. How do you put your mask on before you help others? By practicing self-care. Here are three easy-to-follow ways to take excellent care of yourself:
1. Manage Your Energy
To manage your energy, keep a journal for three days or a week. Write down what gives you energy and note the time of day. Write down what depletes your energy and note the time of day. Now, look over your list. Stop or reduce your time doing activities that drain your energy.
Organize, declutter, and then add to your space, if you like. Remove anything from your life and home that disrupts your peace, including objects that drain your energy and are not uplifting. Add things to your life and home that are uplifting, promote peace, and make you feel great. Also, add items to your room that enhance your work. Adding things that uplift you and increase your peace is crucial because it allows you to manage better and boost your energy.
2. Create and Maintain Healthy Boundaries
If you are working from home and need to create and maintain healthy boundaries in your home during this pandemic, designate a room or create a space for work. Why is this important? Having a designated space helps to establish boundaries. Having a separate area prevents you from allowing energy from work and others into your private space, especially your bedroom.
In addition to establishing boundaries with your physical space, create boundaries around your time. Create and use a plan that supports you personally and professionally. Set goals, create “to-do” lists, and prioritize your activities.
Be aware of timewasters and eliminate or reduce them. Utilize a calendar. Write down all of your tasks and appointments on the calendar. Note important dates, as well (e.g., necessary activities, family obligations, work duties, activities, lunch meetings, deadlines, etc.).
Maintain your work hours. Wash up, brush your teeth, and put on clothes other than pajamas. Communicate with stakeholders (e.g., family in your home, leaders, teams, internal and external contractors to your organization) as needed. Say NO and delegate when needed.
If you are feeling overwhelmed, frustrated, angry, etc., notice how you feel and where you feel these things in your body. Further, avoid taking out your emotions on others, such as your children, spouse, co-workers, etc., whether you are teleworking or onsite. Take a break. Give yourself space and perhaps a timeout. Remember to make time for yourself to rest and recharge. If you have difficulty in this area, consider seeking professional help from your doctor, a counselor, or a therapist, if needed.
3. Nurture Habits that Promote Your Happiness
Take an inventory of your habits. This will allow you to increase your self-awareness so that you are informed to make mindful decisions that support yourself. Write down the healthy habits you have and place an “H” by the items that promote your happiness. Examples of some healthy habits are deep breathing, practicing daily gratitude and appreciation, praying, meditating, doing yoga, eating healthy and drinking water, exercising (if your doctor recommends it), listening to music, reading a book, singing, gardening, and hanging out with positive people while practicing physical distancing. What are your happy habits? Is there something you can add to your list?
Now that you have three ways to support self-care, establish the habits and practices that work best for you. After all, self-care is about honoring yourself by doing what matters most to you and is best for your health, well-being, and quality of life.
Self-care involves what you allow in your spirit, soul, and body, what you choose to surround yourself with, and how you decide to spend your time. Self-care includes your way of being, your choices, and your behaviors, which can either support your self-care or not. Choose wisely. Choose you. After all, you will not be able to take care of anyone else during this pandemic or at any time unless you first take care of yourself. Further, putting your mask on can help you reduce stress and support your immune system. So, please put on your mask first and take care of yourself because you are worth it. You matter, and so do your loved ones and everyone in our communities.
Laura D. Harver is the founder and CEO of Harver Edge, LLC, the Innovative Solutionista™, and a credentialed Professional Certified Coach (PCC) through the International Coach Federation (ICF). She covers topics centered around leadership, health & well-being (individual, family, organizational), diversity, equity, and inclusion, and legacy development.
