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The juggling act of working from home, homeschooling, extra snacks, more laundry, non-stop sibling arguments, helping our kids (and ourselves!) navigate big emotions, increased screen time, lowered social interaction and shortened fuses… It’s safe to say: lockdown has sucked the life out of so many of us.
As restrictions lift, we are trying to find our new normal, whatever that might look like. As the saying goes, you can’t pour from an empty cup. Sure, facials are great, but plenty more can be done to recharge the batteries of our entire wellbeing. Here are my tips!
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Get outside:
Multiple studies prove exposure to nature evokes positive emotions and strengthens our resilience during tough times. Even if we live in urban areas it is important to find a way to get outside. Sit in a park in the city. Go for a swim in the ocean. Lay near a river. Bush walk. Take your shoes off and stand in your backyard. Join a community garden. Grow some balcony pot plants. Many of us are deficient in vitamin D, which is essential for mineral and hormonal processes in our body and are a major player in our immune function. Get outside and get that vitamin D boost!
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Sleep soundly:
Good quality sleep lowers stress levels, decreases inflammation (the root of all disease!), improves memory and concentration, allows the body to repair itself, decreases the incidence of depression, improves mood – I could go on! If you’re not sleeping well, here are a few things to try:
If your lifestyle accommodates it, go to bed at the same time every night and wake at the same time every morning.
Maintain a dark sleep environment – aim for sleep when it’s dark, and wake to sunshine through the window
Maintain a pre-bed routine – this might be journaling, stretching, using sleep-promoting essential oils, foam rolling, or a relaxing bath or shower.
Ditch the technology before bed, or if it’s really necessary, invest in decent blue blocker glasses to help your melatonin production.
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Nail your nutrition:
I believe there is NO perfect way of eating for everyone. We all have different bodies, requirements, lifestyles, intolerances and preferences. However, we can all:
Focus on nutrient density, and how you feel when you eat something.
Eat more whole foods, less processed foods.
Each time you prepare a meal consider how you could boost the nutrient content easily. Can you add some herbs, spices, seeds or greens?
Add as many colours of the rainbow as possible to each meal – I’m talking fruits and vegetables – not skittles!
Don’t cut out, crowd out: rather than pushing yourself to cut out food that is not very nutritious, simply aim to add some extra good stuff in. This is a low pressure way to make slow changes to nutrition and you are less likely to give up and binge.
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Stress management:
It feels like we’ve all been stuck in fight or flight mode for months, and it really takes a toll on every area of your wellbeing. Managing stress has the single biggest impact on your life. First, ascertain then address your stress triggers. Carve out pockets of time each day to be absorbed into stress-reducing activities such as knitting, puzzles, painting or meditation. Even five minutes of these ‘flow activities’ each day can put that stress head confetti to rest, and the impact to the rest of your life is immeasurable. If you lower your stress levels you will see improvement in your sleep, energy, digestion, immune system, mood, food choices, hormonal cycles and so much more!
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Get connected:
Lockdown has meant we have been out of touch with many of our loved ones for way too long. Evidence shows that connecting with others and forming good relationships is associated with reduced rates of mental illness, longer life expectancy, increased self worth and happiness. Get connecting: Visit friends. Facetime. Zoom. Say hello to people you walk past. Join community groups or clubs where you can share a passion or common interest.
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Get moving:
Yes, you’ve heard this a million times, but that’s because it’s a proven fact: moving your body has a myriad of health benefits. Exercise energises, it releases a flood of feel good hormones throughout our blood stream and it has enormous physical benefits such as better sleep, immune function, blood sugar balance, circulation and decreased incidence of chronic disease. Not a fan of gyms? Get outside for a walk, run, ride or swim. Loved basketball as a teenager? Try joining a social competition. Start a dance or self defence class, or if staying home is easier for you there are an abundance of apps, workout videos and programs online, many of which can be done with no equipment!
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Self care without the cash splash:
Think self care costs big cash money? Think again my friend! You can spoil yourself without leaving the house or spending a pile of dollars. As long as you feel like you have done something for YOU that soothes or energises you are on the right track.
Try a magnesium salt bath. No bathtub? Grab a bucket and soak your feet! Mindfully sip a cup of tea. Lose yourself in a book. Dry brush your body before a shower. Journal things you are grateful for. Chat to a mate, watch a funny movie, paint, use relaxing or energising essential oils to recharge. Use your expensive skin care. Make a DIY hair/face mask.
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Date night:
Plan a night out with your child-wrangling other half (if you have one!). Sure, it might be Economic Stimulation Saturday where you hire a sitter and go to a restaurant, but date night doesn’t need to cost the earth. Can family help with the kids for a few hours? Can they have a playdate and you return the favour for their friends parents another time? Can you create a delicious but budget friendly picnic? If you are a single parent I would like to remind you that you are a SUPERHERO and this still applies to you. Go out with a close friend for a meal or a walk, treat yourself to a massage or facial or a hot coffee. If you feel even one ounce of guilt spoiling yourselves remember you are supporting businesses that have taken huge recent hits too – you are a saint.
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Boundaries are key:
We are trying to adjust back to our old ways and a new normal so if you are feeling stretched for time and energy, please remember: you are allowed to say no. A lot of people are very excited to get back out and socialise. If you don’t have the capacity right now, take a rain check. Good friends will understand.
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Simplify your life:
Ditch digital clutter and automate whatever you can! This will give you more time for you, your children and all the good things in life. Delete unwanted phone apps and turn off distracting push notifications. Unsubscribe to emails you have no interest in. Set up direct debits for your bills. Grocery shop online! Could ready made, nutrient dense meals help you readjust to work and school life? Simplifying your life looks a bit different for everyone depending on your schedule and budget, but I promise if you look into this you may find you can slash hours off your to-do list each week.
It is important to check back in with ourselves and figure out where we need to put in some effort to improve our wellbeing. Once we know what to work on we need to schedule it in and treat it like an important appointment. No cancelling on yourself, particularly at the moment! Ultimately these tips could be applied to all of us, all of the time but are especially important right now after such an unusual time we have all been through.
I hope these ideas can bring you some energy, joy and soothe some stress.
Sarah is a mama, step mama, paramedic and the brains behind The Balanced Ingredient.
It is safe to say she is familiar with BUSY. The adjustment to motherhood made it very clear to Sarah how difficult it is to take care of yourself once you have little people to look after. Finding ways to create space in the endless to-do list became Sarah’s passion so that she can live her own healthiest life, nurture her other relationships and help others do the same. Sarah’s work as an Integrative Health Coach specialises in simple, realistic ways that we as parents can improve our health and wellbeing without breaking the bank or becoming overwhelmed.
Sarah has created a simple, downloadable checklist that you can save and use as a reminder of some of the tips you have read about today.
Download your self-care checklist HERE
Website: www.thebalancedingredient.com.au
Instagram: https://www.instagram.com/thebalancedingredient
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