Portia Jackson Preston knows how to take care of yourself. She hosted a TedX Talk on the subject and she started her own self-care rituals out of necessity several years ago, when her body asked her to slow down and take a more intentional approach to wellness.
So it’s no surprise that the assistant professor of public health at Cal State Fullerton jumped into action in response to the COVID-19 pandemic, she reminds others to take time for self-care as her campus navigates a stressful transition to a virtual, socially distanced teaching environment.
Cal State Fullerton has no presumptive or confirmed cases of COVID-19 on campus, but the university, the largest in the California State University system, is now holding classes entirely online through May 22. teacher, colleagues should consider a toolkit of tips for coping with the pandemic. She offers these 10 tips.
10. Contact us. Since we’re all taking social distancing precautions, it’s important to avoid feeling completely isolated from the world. Check in on a loved one, friend or colleague every day. Use technology to plan interactive discussions. It’s nice to have someone else to share life with.
9. Create boundaries. Take time to notice your habits and create boundaries that work for you, like checking the news, your social media, or your email at set intervals throughout the day. Try engaging in something that takes you out of the news: a favorite comedy, a book on an unrelated topic, music, art, etc.
8. Be physical. Go for a walk. Stretchable. Roll out your tight muscles on a foam roller. Make an exercise video on YouTube. You will feel better mentally and emotionally when your body has a chance to escape its cramped sitting position. Create a daily routine that involves movement and, if possible, exposure to natural light.
7. Check it yourself. Prioritize your mental health. If you have a therapist, this is a great time to check in (some may move to online modalities if they can, so keep that in mind as an option).
6. Check. Mindfulness meditations help calm an anxious brain. Consider listening to meditations on sleep, spirituality, anger, focus, smartphone addiction, self-compassion, and any other topic that comes to mind.
5. Allow yourself to feel. We are inclined to believe that we must demonstrate courage and resilience by enduring the most difficult situations without showing emotional wear and tear. However, it is realistic to feel a range of emotions. You might feel great one moment and overwhelmed the next. Use a journal to express how you feel and write down what you are grateful for every day. Having compassion for yourself will help you practice compassion for others.
4. Be patient. No one has all the answers, including yourself. There’s nothing wrong with feeling passionate about issues related to the safety and well-being of yourself, your loved ones, and those for whom you are responsible. However, getting angry only makes things harder for everyone. Give people space and time and try to be understanding if someone makes a mistake. It’s inevitable.
3. Try kindness. You will undoubtedly encounter your share of frustrations, but we all possess the capacity to be kind. Every day, try to be intentionally kind to at least one person. It could be the highlight of their day and it could make you feel good too.
2. Practice self-care at home. Right now, any self-care practice consistent with social distancing is trendy. Try arts and crafts. Take a bubble bath or hot shower. Make a cup of tea and drink it slowly. Make sure you are present to your senses while you eat a meal, taking the time to truly savor the taste, texture, and appearance.
1. Slow down and breathe. Sometimes, without realizing it, a situation we are thinking about in our mind seems to permeate our body, leaving us with hunched shoulders and furrowed brows. Take a moment to practice mindfulness. Pay attention to what is happening in your physical body, allow yourself to breathe deeply and relax.
Contact: Cerise Valenzuela Metzger, cmetzger@fullerton.edu
