How to protect your Immune System during the COVID-19 Crisis?
Learn Aggressive Self-Care
The unprecedented stress of COVID-19 requires diligent and daily patterns to manage. Some experts are calling the emotional pressure ‘battlefield conditions’ and for many that is how they feel, they are in a battle every day and it’s not getting better.
This pandemic could create traumatic stress for you and your family over a period of months, and the economic recession may negatively impact your family for years.
You must take action to manage the psychological pressure or you may be harmed by it. Dr. Mark Rosenberg is chairman of the emergency department at St. Joseph’s Health in Paterson, NJ listen to how he described it in the New York Times.
“As the pandemic intensity seems to fade, so does the adrenaline.
What’s left are the emotions of dealing with the trauma and stress... There is a wave of depression, letdown, true PTSD and a feeling of not caring anymore that is coming.”
Emergency room personnel must psychologically recharge every patient, every day. How do these first responders stay mentally and physically strong?
They are trained in active psychological recovery to continually recharge mentally and neurologically during times of intense and continual crisis.
You can learn the same skills to protect you and the people you love with daily recovery rituals designed to protect your health.
This is important, so start now, start small and add a little to your self-care recovery plan every day.
Mental resilience will boost your immune system against disease and give you the mental toughness to face whatever is coming through these long months of recovery.
There are five primary categories to develop for a continual feeling of mental wellness. They are, physical, emotional, relational, behavioral, and spiritual. Here is a list of 60 strategies to consider adding to your daily routine to practice aggressive self-care.
Once you have mastered a category, expand your skills, and then encourage your friends and family to join you on a path out of the confusion and panic to move forward with new courage and strength.
You cannot stop the coronavirus from spreading, but you can take action to stop it from harming you psychologically. You do not have to stay stuck. You can move forward.
You
can learn new skills and to quote Lee Ann Womack,
“I hope you never fear those mountains in the distance Never settle for the path of least resistance. I Hope You Dance”.
You can build inner strength even in the worst of circumstances with aggressive self-care.
Here is the path to get you started. It is your choice to walk it, or as you gain new strength, it may be your choice to dance.
Physical:
o Deep yoga style breathing
o Sleep, (7-9 hours)
o Sleep rituals- same time to wake up and go to bed
o Hydration throughout day
o Predictable daily schedule
o Healthy nutrition with regular mealtimes
o Low impact exercise
o Yoga/ Pilates/ Stretching
o Nutritional supplements
o Relaxation routines/massage or energizing naps
o Regular physical checkups, including blood work
o Medication, (as prescribed by your physician)
“Rock bottom became the solid foundation in which I rebuilt my life.” ― J.K. Rowling
Emotional:
o Esteem building exercises, especially with photos or images to spark positive memorieso Laughter/ Fun/ Playtime with children or pets
o Face anger, anxiety, and apathy directly and verbally
o Journal out negative emotions
o Let go of painful memories
o Say “NO” to your bad habits
o Talk through issues to help you get through issues
o Identify and process hurtful emotions, especially feelings of grief or losso Voice your needs to others
o Confront conflict directly
o Connect with friends/family
o Share your burdens with others
o Join a support group
o Utilize counseling supports
o Join a hobby group which involves others
o Say “NO” to manipulative behavior
o Hugs/ affection, (from pets or people)
o Learn the love language of those close to you and let them know your needs“No one escapes pain, fear, and suffering. Yet from pain can come wisdom, from fear can come courage, from suffering can come strength - if we have the virtue of resilience.” ― Eric Greitens
Behavioral:
o Daily planning time
o Utilize organizational planners
o Short term goals
o Daily hobbies for enjoyment
o Creative activities for relaxation
o Develop victory list of accomplishments
o Create a bucket list of lifetime goals
o Reading for personal development
o “Pay it forward” to do good for others
o Learn something new everyday
o Take on new challenges
o Leave work stress at work
o Take a training course to gain new knowledge and skills
“That which does not kill us makes us stronger.” ― Friedrich Nietzsche
Spiritual:
o Reading for inspirationo Meditation
o
Listen to inspirational music
o Watch inspirational services online
o Make prayer a regular part of your day
o Memorize scriptures to inspire and develop your mind
o Remember, “Things come to pass – not stay”
o Re-create spiritual peace in quiet places
o Build spiritual strength through meaningful experiences
o Attend prayer vigils to experience greater community connectiono Observe a day of rest and digital detox
o Get in touch with nature
o Visit a bike trail, park, lake, beach, or a hike a nature trail
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