The importance of Self-Care

VIWE NDONGENI-NTLEBI

PEOPLE have been practising self-care for years, but now more than ever, it is crucial. There’s recently been an increase in self-care interventions, and it’s shifting the way health care is perceived, understood and accessed; while also adding to the many medicines, routines, concoctions and technologies available for people to use themselves.

With the world turned upside down, if you’re feeling overwhelmed or stressed by it all, be reassured that this is a very normal response.

Jason Bernic, an executive life coach who assists people in both their personal lives and their business endeavours, says there are simple things we can all do to help take care of our mental health and wellbeing during this time.

“Doing so will help us think clearly, and make sure we can look after ourselves and those we care about. If your mental approach to your day, your family, your business and your life is out of kilter, you will be out of alignment and experience a sense of disarray in all areas,” says Bernic.

During this difficult time of the coronavirus pandemic, stress is running high. It’s more important than ever to prioritise self-care.

The Child Mind Institute stresses that making time for yourself during this time is important. “Right now, much of the personal time that was part of daily routines – commutes, time alone at home or at the store, social time with friends – is not available for folks with kids at home. Without it, we have to be intentional about creating space to recharge and decompress.

“This could look like taking a shower or bath, walking around the block alone, or designating time to read or simply zone out after the kids have gone to bed,” advises the institution.

If you haven’t been prioritising selfcare, it might be best to recheck your routine and include so you can reap the benefits of doing that.

MASTERING MINDFULNESS IS HEALING

LIFESTYLE REPORTER

MINDFULNESS is a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations, used as a therapeutic technique.

“Mindful healing” incorporates the theories of mindfulness with energy medicine, wellness principles, meditation, yoga and acceptance to reduce stress and initiate positive changes in health, attitudes and behaviours.

Practising mindfulness is a way of life that can bring healing and balance to our daily interactions – both external and internal.

Research has shown that practising mindfulness actually reduces grey matter in the amygdala, the part of the brain associated with stress, anxiety and emotional processing.

This can reduce trauma symptoms, provide tension release and bring comfort and ease in stressful times. The more we practise mindfulness, the more these responses become our natural way of handling life.

Mindfulness also enhances our awareness – it allows us to feel a deeper presence of mind: of our thoughts, emotions, and the sensations around us.

Not only can this allow us to have a more accurate perception of our experiences, it can also help us to feel more grounded and stable.

Recognising anxious feelings can seem scary, but understanding and honouring them can help guide us in our healing journey.

Greater self-empathy is another benefit of practising mindfulness.

A key element of mindfulness is observing in a non-judgmental way. This means having insight into ourselves without blaming.

Before you get started

THERE are many simple ways to practise mindfulness. Some examples include:

• You don’t need to buy anything. You can practise anywhere, there’s no need to go out and buy a special equipment – all you need is to devote a little time and space to accessing your mindfulness skills every day.

• There’s no way to quiet your mind; that’s not the goal here. There’s no bliss state or otherworldly communion. All you’re trying to do is pay attention to the present moment, without judgment.

• Your mind will wander. As you practise paying attention to what’s going on in your body and mind at the present moment, you’ll find that many thoughts arise. But the wandering mind isn’t something to fear; it’s part of human nature and it provides the magic moment for the essential piece of mindfulness practice – the moment when you recognise that your mind has wandered. Because if you can notice that your mind has wandered, then you can consciously bring it back to the present moment.

• Your judgy brain will try to take over. When you practise mindfulness, try not to judge yourself for whatever thoughts pop up. Notice when judgments arise, make a mental note of them and let them pass, recognising the sensations they might leave in your body, and letting those pass as well.

• It’s all about returning your attention again and again to the present moment. It seems like our minds are wired to get carried away in thought. Mindfulness is the practice of returning, again and again, to the breath. We use the sensation of the breath as an anchor to the present moment. And every time we return to the breath, we reinforce our ability to do it again. Call it a bicep curl for your brain.

Getting started

• Take a seat. Find a place to sit that feels calm and quiet to you.

• Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.

• Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel – all are fine. Just make sure you are stable and in a position you can stay in for a while.

• Feel your breath. Follow the sensation of your breath as it goes out and as it goes in.

• Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this – in a few seconds, a minute, five minutes – simply return your attention to the breath.

• Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

PAY ATTENTION

Try to take the time to experience your environment with all of your senses: touch, sound, sight, smell and taste. For example, when you eat a favourite food, take the time to smell, taste and truly enjoy it.

LIVE IN THE MOMENT

Try to bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

ACCEPT YOURSELF

Treat yourself the way you would treat a good friend.

FOCUS ON YOUR BREATHING

When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

ONCE you feel more comfortable, you can try more structured mindfulness exercises such as:

BODY SCAN MEDITATION

Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

SITTING MEDITATION

Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.

Aim to practise mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.