Mindfully Navigating the Ongoing Health Crisis

As a human race we are currently encountering unchartered territory: a pandemic that is shaking the world to its core. This virus is causing us to experience high levels of anxiety, stress and worry—which can take a major toll on both our physical and mental health. How do we function, how do we cope, and how do we live each day during this time?

Analyze every situation with fresh eyes.

Our perspective on what is going on around us is ours and ours alone. Everyone has their own perspective on how they are processing each moment. Remember that we are all in this together and we all think very differently. We can use this to our advantage by considering someone else’s thought process before we think about ourselves. This may seem like common sense, but in this day and time it can be easily forgotten.

Take this time to start journaling.

Throughout the day, jot down things you are grateful for. When you feel overwhelmed take a glance at what you have written down. This is also a time to slow down, check up on friends or family members you have not spoken to in a while. Let them know you care and are there for them.

Breathe!

Yes, breathing is an autonomic function, but we can be more aware of our breath and slow it down to help us remain calm. Close your eyes and slowly inhale for 3 breaths and exhale for 3 breaths. Continue doing this until you can effortlessly go up to 10 breaths in and 10 breaths out. Close your eyes throughout this entire practice. Set your timer for 5–10 minutes and you will be amazed how quickly the time goes by. While you are breathing, do your best to quiet your mind. I have found that the easiest way to do this is to count in your head very slowly. When thoughts pop into your mind, slowly imagine taking that thought and filing it away or imagine it as a balloon being lifted into the atmosphere. Continue doing this and you will feel a renewed sense of calmness to your entire mind and body.

Develop a bedtime routine.

When we are stressed it is hard to sleep or stay asleep at night. Many people journal their thoughts before they go to bed, read their favorite book, or pray. Try not to have any outside stimulation in the room where you rest your head. If you need to move your television out of your room or simply unplug it, do it! Your cellular device should be at least 10 feet away from your bed, as studies have shown that they emit radiation that may disturb your sleep. Your body repairs itself at night, and radiation disrupts this much needed process.

Use essential oils to calm your mind and body.

Therapeutic-grade medicinal essential oils can be used for emotional and immune boosting support. They have been proven to help reduce stress, promote relaxation, and improve mood. One of the most popular therapeutic essential oils is lavender essential oil. Lavender was first discovered to be beneficial during WWII in France, where it was tested on soldiers and was found to have calming effects.

Essential oils can be applied to the crown of your head, to your temples, behind the ears, or to your neck. They can be applied to the bottoms of your feet or you can put a couple of drops in your hands, cup them over your face and breathe in deeply. Essential oils can also be diffused in your home to create an oasis of calm and relaxation.

Get outside!

Soak up some sunshine and replenish your vitamin D. Set aside time during the day to get out into nature. Take a walk through your neighborhood or to your nearest park. Hop in your car and drive to your favorite trailhead. If you can’t walk, just sit outside on your porch or in your backyard for a little while. Your lungs and body will thank you!

Remember that this is temporary, and we all need to take care of ourselves. Take care of your family and those you love. Remember to look at every event with fresh eyes, keeping in mind that everyone has a different perspective on life. Focus on your breathing and get a good night sleep. Use your favorite essential oils to calm your mind and boost your immune system. Lastly, get outside. Enjoy alone time in nature, it will feel amazing! Putting these ideas into practice will help you cope with the stress of our current events, and in turn keep our bodies healthy both physically and mentally.

1. Take Some Time
Schedule some time each week to think about your meals for the next week. If planning food so far ahead seems foreign to you, consider writing down your menu for the week. You can use paper, smartphone, spreadsheet, or specially made meal-planning notepads. If you know you’re going to a certain restaurant, skim the menu online and pick what sounds best to you before you’re there, as people tend to make less-healthy choices when they’re disinhibited (like when you’re hungry, rushed, or feeling social pressure to eat).

A written or electronic calendar may be helpful in jogging your memory about social obligations, which tend to revolve around food. Is there an office happy hour? Are you catching up with a friend over lunch? Think about how these occasions will alter your normal diet and routine.
2. Be Realistic
It will serve you best to be honest with yourself. Even if food doesn’t follow a day-to-day routine, we create habits around activities that we may not even realize. Plan for these indulgences throughout the week. For example, if you always have popcorn at the movies, plan on getting a small bag. If you always get drinks with your friends, plan on having one cocktail instead of three. Or better yet, could you substitute for sparkling water instead? These considerations are hugely helpful in step 3.
3. Balance
Work backwards from your unavoidable events and see how you can plan a healthy day around them. If you’re having cake for a coworker’s birthday, pack a low-carb, low-sugar lunch to create some balance. If you’re celebrating an anniversary at a steak house, pack a lighter lunch with healthy, fiber-rich carb sources.

Remember that it’s not healthy or effective to over-exercise to negate excessive food intake. Exercise accounts for a relatively small amount of calories burned in a day, and may result in a person being hungrier afterward. People tend to under-estimate the calories contained in their meals (especially large meals), and activity trackers tend to over-estimate the calories burned in a day, creating a losing combination when trying to drop pounds.

Mindfully Navigating the Ongoing Health Crisis

Read more from our blog.