Daily Self Care Checklist to Stay Healthy and Sane
Nowadays, stress management is often touted as a key component to good health. And with good reason, since chronic stress comes with a significantly higher risk for poor health. The year 2020 has been a wild ride for the entire world so far putting us all in a state of stress.
So how can we manage our stress and still feel in control during these crazy times? Self-care in times of stress – a time when it may be hard to do but it is that much more crucial because of it. Below I will provide a daily self care check list that you can keep in mind when things start feeling overwhelming.
The struggle is real.
The anxiety is crushing for many people right now in these uncertain times. Our routines are all but nonexistent. And most of us have either WAY too much time on our hands while stuck at home or a hundred obligations that leave us feeling completely exhausted. Even as some states in the U.S. start to loosen their quarantine regulations, there is still a palpable level of fear in the air.
What are you doing to take care of yourself right now?
With an unprecedented amount of time at home and a total change in how we socialize, it may feel like stress is now your middle name. The current situation we’re all in right now may be a bigger “setback” than normal. Yet, there will always be things that don’t go as planned, are out of our control, and leave us feeling hopeless.
Thus, it’s important to have coping strategies to help you get back on track and refill your cup when you’re feeling burned out and ready to crash hard. Because we all know…. you can’t be your best self from an empty cup.
How our subconscious mind plays a role in self-care.
This week, I was listening to a personal development video by Patricia Moreno (a favorite speaker of mine and the inventor of “spiritual fitness”) that was talking about the programming in our minds (our subconscious). She was talking about how this programming can either be nourishing or degrading (like negative self-talk), and yet we may not even be aware of it until we take a moment to tune in and build awareness.
As I was thinking about my own “programming” and how it relates to the world around me, this very obvious analogy popped into my head that I want to share.
We all have our cell phones glued to us nowadays. And here’s the thing… if your phone was lagging, having trouble functioning, or had some weird glitch… would you just shake it a few times, tell it to get over it, and then let it keep running and hope it would magically get better? OF COURSE NOT!
Self-care is like a reboot for the body and mind.
If we wouldn’t expect technology to magically fix itself when something is off, then why do we expect this from ourselves and others? Right now, a lot of us feel traumatized, exhausted, and our cups feel empty… we need time to decompress, refill, and revive… yet are we actually doing it?
Okay, so what would we do with our phones? It always starts with literally hitting the re-start button. If that doesn’t work, then we move on to memory space and see what’s going on behind the scenes.
- Is there a large file sitting there that isn’t being used?
- Are there some apps quietly running behind the scenes slowly draining energy?
- Are there hundreds of media files that you never look at, or are there some software updates that need to be run?
- Slowly, step by step we clear up some space and get the whole system back in gear.
- And if it still doesn’t work, we turn to replacing parts like the battery.
Self-care looks different for everyone.
So what does a re-boot look like for the human body?
As far as a reset goes, this might come in the form of mindfulness or better sleep hygiene.
As for those large files and apps draining energy, what negative energy and grudges are you holding too tightly to? What menial tasks are you completing in your day that are draining you with no benefit? What is there that you just need to let go of? And how can you let go of them? Do you need a good chat session, some alone time to process with meditation, journaling, or even a bout of crying…
And if that’s not enough, do you need to adjust your routine for more energizing activities like good nutrition, regular movement, connecting with your loved ones and nature…?
Related read: Simple Self-Care Strategies That Work
Some ways to incorporate self-care into your days right now.
Here are some of my favorite ways to take care of yourself and help keep your stress low for both physical health and mental health. These are certainly not the only options out there. Whatever helps you feel energized and ready to take on life with inspiration and vigor is great for self-care.
- Social time. Right now this is a big aspect of our health that is missing. So do what you can to stay connected and build relationships. Whether it’s a zoom call, a messenger chat, sending snail mail, or talking to your neighbor form your driveway… keep your cup full by sharing your life with others. And if you are blessed to have significant others at home, entice them into a big hug or snuggle 🙂
- Nature. This is by far my favorite way to recharge. Nothing is better than sunshine, fresh air, and time alone or with loved ones in nature. Again, this may currently be limited depending on where you live. Even if it means sitting by an open window with the sun shining in, your body and mind will thank you for the dose of vitamin D and feel good hormones!
- Mindfulness. A mindfulness practice is different for everyone. Pick something you enjoy. The ultimate purpose should be to take time for yourself to reflect and make a plan for moving forward in the future.
- Make a plan. One major reason for anxiety is not having a general plan. If you want to exercise more, eat better, spend more time with your spouse, or any other ambition, you are significantly more likely to do it if you have a plan.
- Have a traditional “spa day.” Spas are closed right now and maybe you don’t want to throw hundreds of dollars at a spa day anyway. So grab a few scented candles, draw a bath, play some relaxing music, paint your nails, do a face mask, or anything else that makes you feel pampered and relaxed.
- Get lost in a favorite TV show, movie or good book. Find material that inspires you and help you feel calm (aka no violent or high drama material when you’re already feeling stressed out). What you choose to consume has an under-played effect on your mood and stress levels.
- Create a safe sleeping space for good hygiene. Sleep should be a top priority when you’re feeling tired. If you are short on time, do your best to have good hygiene practices, like black out curtains, minimal noise, no technology in the bedroom, and more.
- Learning something new. When our life gets monotonous, we tend to check out. Making time to learn a new idea and grow will help fill your life with purpose. Whether it’s cooking a new dish (therapeutic in itself for many), learning a new language, or taking an online class… find ways to keep life exciting and new.
- And on and on… there’s no such thing as a wrong way to do self-care or self love (except if its closer than 6 ft to others right now).
Daily Self-Care Checklist
While you wouldn’t do everything listed above everyday, it is still good to check in everyday and see what you truly need for your own welness. I challenge you to do a “check in” with this checklist everyday to make sure you are taking care of yourself as best you can. While you may not score very well with these now, make it a goal to add in what you can, one small step at at time. It’s a great habit to check in with yourself everyday so that you can quickly improve your quality of life:
- Got enough sleep last night.
- Woke up feeling well-rested.
- Took at least a few minutes for myself this morning before rushing to take care of others or start work.
- Had a regular bowel movement each day.
- Had a skin care routine each morning and evening with natural products.
- Ate 5 servings or more of fruits and vegetables everyday
- Spent time outside of my home (bedroom is more relevant right now)
- Spoke with a loved one or connected with friends.
- Had one or two nourishing snacks and two or three meals.
- Exercised or got moving.
- Learned something new or interesting.
- Drank water throughout the day to stay hydrated.
- Took a few deep cleansing breaths during the day.
- Relaxed before bed.
Remember, just do your best.
Don’t forget the most important aspect of a self-care routine. To have grace and not feel guilty when you realize you’ve been neglecting your own health and sanity. Because stressing about your stress is a paradox and won’t help you be healthy at all (like we discussed last week).
What are you favorite ways to decompress after a busy day, week or month? I try to hit as many on the checklist ( at least 10 ) every single day. Three years ago, that would have been a challenge, today it’s second nature and helps me feel my best. And that’s what I want for you! Travel, nature, time with friends and home cooking are definitely at the top of my list! I’d love to hear any insight into your routine!
