I have sat at my kitchen table with my back curled in a bad postured hunch for days. For several days, my brain has pulsed with a screen-induced headache as I have poured over research, literature reviews, and journal articles.
I have an impending research proposal, a 15–20-page paper, the first draft of which is due in a few days. I have highlighted important information, and summarized, synthesized, and organized research for hours and hours. All of that is on top of the usual reading and writing load for class.
My shoulders are tense, and my neck aches under the strain of stress and anxiety. My sleep has suffered, and so have my self-care rituals.
Today, I have made efforts to take my health back. After taking the kids to school, I worked out, stretched, and practiced dance. When I got home, I made a healthy meal, cited a couple of articles, and summarized a couple more.
For days I have been feeling the loss of my writing. As I have said, this is as much a therapeutic exercise for me as anything. It helps me to reframe my day, process the good, and release negativity, all while exercising creativity. I miss it when I don’t make time for it.
Making time is what I am doing right now. I should be getting a shower and preparing for the rest of a very busy day, but this is important.
While academic writing tends to taint my enjoyment and desire to write, creative self-expression still benefits me greatly.
For example, I stepped on the scales for the first time in a couple of weeks yesterday. I have gained over five pounds. That was a significant gut punch; however, it was not difficult to believe. I have been sedentary during class work, eaten sparingly throughout the day, and then snacked at night before bed. I was immediately crushed with a wave of fears about “getting fat again” and uncontrollably putting on weight.
I obsessively checked my weight twice more yesterday.
However, I know the problems and patterns. After a bit of self-care today, I was able to look at reasonable and logical solutions and healthier habits and choose a way forward. I will stop eating by 8pm, replace one meal a day with a protein shake to ensure I am getting my protein, and resume my pushup regimen that had slipped with all the stress.
These are all reasonable measures I was doing before; I had simply allowed stress and anxiety to interfere.
Stress is an insidious killer that seeps in slowly, overwhelms quickly, and distracts you from the damage it is doing while robbing you of your defenses. It wreaks havoc on our bodies through hypertension, weight gain, loss of sleep, inflammation, and a whole host of other problems. It also wears our minds down, disrupts healthy thinking patterns, and creates maladaptive behaviors and thoughts. When clinicians talk about the need to find healthy ways to cope with and process stress, they are serious.
The good news is that there is a myriad of ways to reclaim your health. Here are just a few examples:
- Start small: find something small to do that is healthy and brings you joy, is easy to accomplish, and takes little time or effort. Make it a point to do that small thing today, maybe even a few times. Momentum is key in reclaiming your health; you have to get started, and it is easier to keep going once you do.
- Involve your body: the research shows conclusive evidence that physical activity benefits our overall health. In fact, recent research has shown that 30 minutes of elevated heart rate exercise three times a week can have a greater impact on clinical depression than leading medications. Using your body to move and process stress allows you to work it out of your system and floods your body with endorphins, making you feel better, think clearer, and give you the energy to tackle the things stressing you out. So, find something fun and physically active and get up and move.
- Do something creative: research shows creativity activates the same brain area affected by PTSD. In other words, creativity actively works and builds the exact same processes that stress and trauma attack. Creativity allows for meaningful and enjoyable outlets for self-expression and processing and creates meaning and positive emotional associations in its place. Draw, bake, write, sing, dance, or find your own way to be creative, but use your imagination and create something!
- Practice mindfulness: ok, so there is a lot of information, research, and applications that aid in “mindfulness practice.” Most of the resources will refer you to a meditation practice. That being said, mindfulness is simply being aware of how you are feeling, what you are thinking, and what is going on in the world around you in the present moment. Mindfulness is important because it keeps us from obsessing over the past or worrying about the future and helps us engage with what is happening now. It also lets us see the slow and subtle attack of stress and anxiety. When we are aware, we are more able to react and practice better self-care.
I hope these suggestions give you some inspiration today. Please, let me know some of your favorite forms of self-care in the comments below.