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Keeping A Healthy Diet While in Lockdown

As the lockdown continues, our anxiety levels are starting to rise, and it is all too easy to ease those feelings by snacking on comfort foods, but emotional eating can be detrimental to both your physical and mental health.

These uncertain times are scary and I am certainly not saying that now is a good time to focus on losing weight or completely changing the way you eat. It is a time to start looking at food as a source of energy and health.

Eating a healthy diet is a great way to boost your immune system and it could help to fight off infections. “The World Health Organization (WHO) is also urging people to maintain a healthy lifestyle while on lockdown, saying it could boost their chances of a fast recovery should they contract Covid-19.”

  • Try to keep your mind active and healthy snack available for when you do get the urge to start picking.
    I try to keep dried fruit and nuts in the cupboards. Apple slices with a spoon of peanut butter is also a great go to for when you fancy something sweet. Hard boiled eggs, roasted sweet potato chunks and humus with chopped raw veggies are easy to keep prepared in the refrigerator. Here is Snack Nation’s Guide to 121 healthy snacks: https://snacknation.com/blog/guide/healthy-snacks/
  • Try to plan your meals for a whole week, this way you won’t have to worry about losing inspiration and turning to that frozen pizza in the freezer drawer. Planning meals in advance also helps ensure that you use up all of the ingredients, preventing waste and saving money.
  • Think about creating big meals that you can freeze, this is a great way to save money and ensure you have a healthy, home-cooked meal available even when you are feeling less than inspired to cook. There are lots of great websites with ideas for freezer meals, here are a couple that I stumbled across:
    Money Saver, Best Ever Freezer Meals – https://happymoneysaver.com/freezer-meals/
    Bon Appetite, 37 Recipes That freeze Well – https://www.bonappetit.com/gallery/recipes-that-freeze-well
  • “Three nutrients that you should definitely include (because they help to support your immune system) are Vitamin A (found in sweet potato and spinach), vitamin C (found in berries, tomatoes and peppers) and zinc (found in meat, shellfish, dairy and bread),” Ludlam-Raine adds for The Independent.
  • Oily fish is also one of the few food sources of Vitamin D which is important for bone health and our immune system. If you are not able to go outside as often as you would like, it is important to include this in your diet.
  • It is important to try to keep a routine, eating at set times throughout the day and in a set place. Avoid eating in bed or where you work, keeping your spaces separate. This should help curb your snacking and help your body adapt to your new schedule.
  • Keep yourself hydrated!!! Drinking plenty of water has an effect on your brain function, your skin, your physical and mental well-being. We should be drinking 1.5-2ltrs of water a day. Try upping your water intake (if you are not already drinking enough water) and see the difference it makes to how well you function.
  • It is important to treat yourself, especially during Corona Lockdown. Not only will this boost your mood, but it will also save you from snacking on treats you have forbidden yourself.
  • Most importantly, be kind to yourself.

 

Resources

https://www.independent.co.uk/life-style/health-and-families/coronavirus-mental-health-self-isolate-how-to-manage-quarantine-a9404431.html

https://www.health24.com/Diet-and-nutrition/News/5-tips-for-eating-healthier-during-the-coronavirus-lockdown-20200327

https://www.health24.com/Medical/Infectious-diseases/Coronavirus/stress-eating-while-in-lockdown-here-are-tips-to-avoid-it-20200403

Learn Something New During Isolation

After 5 years of living in Spain, during lockdown I have decided it is about time I learned Spanish. So, Rosetta Stone has been downloaded and over the past 4.5 weeks I have managed to take three classes. Not impressive in the slightest, but I am not beating myself up about it. Why? Because 1) the intention is there and 2) WE’RE IN LOCKDOWN!

Our brains are not working as they should, some of us may be feeling more tired than usual, unable to focus or our memories aren’t working as well as they usually do. This is completely normal, during such a stressful time and we all need to show ourselves a little compassion.

With that said, it is important that we keep our minds active, and learning something new is a great way to do that. Get creative, maybe you’ve always wanted to learn to crochet or knit a scarf. Create a piece of art for an empty wall. Now could be the time to learn how to build your own website or brush up on your SEO and keywords. Why not learn how to code?

It always great to work on your communication skills, that could be through learning another language or reading about psychology.

Learn a dance routine, learn to meditate or learn breathing exercises to keep your mind away from the news and your body active.

Whatever you decide to learn, go easy on yourself and try not to get frustrated if you’re not picking things up as quickly as you would usually. These are unusual times.

The most important thing is that you are caring for yourself, your mind and your body.

 

If you feel you need emotional support or counselling to help you through these unprecedented times. Please, reach out. PineappleSupport.org

 

With love, Leya Tanit

Keeping Active During Isolation

As you would expect, the team here at Pineapple Support have been promoting ways to keep your mind healthy during Covid-19 isolation and lockdown. For example Maintaining a routine, keeping the mind active, continuing regular therapy.

Maintaining some normalcy is incredibly important in caring for your mental health. And good mental health promotes good physical health.

“The American Heart Association recommends adults engage in at least 150 minutes (two and a half hours) per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. A combination of both would work too, preferably spread throughout the week.”

Being locked inside it is very easy not to move as much as we would ordinarily. That’s why every little bit of movement helps. Build physical activity into your daily routine and make it fun.

While you are watching TV, do some squats during the commercials. If you are cleaning the house, pop on some music and turn your cleaning into a dance routine. If you have stairs, go up and down three times every time you use them. Heel raises when you’re washing dishes. Side lunges when you are putting clothes in the machine. The NHS recommends some seated exercises.

Being active and keeping your body moving, doesn’t always mean raising your heart rate. It is just as important to stretch, relax and work on your breathing. There is a lot going on in the world right now, we all need to take some time to pause.

Pineapple Support has put together a collection of workouts and breathing exercises on our YouTube channel, but there are so many more available online for you to try.

 

 

If you feel you need emotional support or counselling to help you through these unprecedented times. Please, reach out. PineappleSupport.org

 

resources

https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/#collapse98faf

Keeping The Mind Active During Isolation

In order to keep our minds healthy during isolation, it is important to keep them active. This doesn’t necessarily mean learning something new or doing math puzzles, unless that is what interests you. The important thing is to positively entertain your brain.

For those under 40 and particularly those in the adult industry, mobile phones and other electronic devices have become a major part of day to day lives. Some of us spending upward of 10 hours a day looking at a phone or computer screen. With social distancing becoming the new norm (for now), we risk becoming more isolated and more connected to our electronic devices.

Although these devices are imperative for our businesses, it is not healthy to spend long periods of time sitting in front of a screen. Especially as the blue light from devices like smartphones can be disruptive to your sleep and overall well being.

Try to vary your activities, keep your brain occupied and challenged. Get creative, try your hand at gardening or cooking new recipes. Read books or listen to podcasts.

The WHO Mental Health Considerations states that “During times of stress, pay attention to your own needs and feelings. Engage in healthy activities that you enjoy and find relaxing. Exercise regularly, keep regular sleep routines and eat healthy food. Keep things in perspective. Public health agencies and experts in all countries are working on the outbreak to ensure the availability of the best care to those affected.”

Here are some of my top choices for keeping the mind active:

1) Read a book
There is nothing better than getting immersed in a good book and ordinarily, if you’re like me, this is something I don’t usually have time for.
https://www.goodreads.com/list – book recommendations
https://www.instagram.com/booksandburgs/ – honest book reviews
https://readingagency.org.uk/ – Resources on booked and shared reading

2) Try a new recipe
Whether you’re a whiz in the kitchen or you boil toast, trying new recipes is a great way to vary your meal plan and ensure a balanced, healthy diet.
https://myfridgefood.com/ – use what you have in your fridge
https://www.allrecipes.com/recipes/83/everyday-cooking/convenience-cooking/ – Quarantine cooking recipes
https://food52.com/blog/25135-easy-coronavirus-quarantine-recipes – 13 easy quarantine recipes
https://eu.usatoday.com/story/life/food-dining/2020/04/10/coronavirus-quarantine-cooking-easy-recipes-you-can-make-few-ingredients/5131173002/ – Recipes with 5 ingredients or less

3) Work those green fingers
There are many benefits to having plants in your home and garden and now is the perfect time to get planting. As my fingers are more black than green, I’ve taken to planting a variety of cactuses.
https://www.gardenersworld.com/ – Gardening advice and inspiration
If you don’t have any outside space, they also have a guide to house plants https://www.gardenersworld.com/plants/must-have-houseplants/

4) Learn something new
https://www.marchnetwork.org/creative-isolation?lightbox=dataItem-k87hyknv – a link to 10 free university art courses
https://www.marchnetwork.org/creative-isolation?lightbox=dataItem-k7vvf8eb – Online Dance tutorials
https://www.duolingo.com/ – Free online language courses

5) Watch a tv series, movie or documentary
https://www.bbc.co.uk/arts – New culture in quarantine programming
https://www.nytimes.com/article/coronavirus-quarantine-what-to-watch.html – What to watch, read and listen to during isolation

6) Take a virtual tour
Many museums and galleries are offering virtual tours during lockdown:
https://smartify.org/ – Smartify is a web and mobile-based platform for some of the world’s best art and cultural institutions.

https://www.royalalberthall.com/tickets/series/royal-albert-home – Royal Albert Home will see artists sharing their work from their homes to yours.
https://artsandculture.google.com/ – Virtual tours of museums, art galleries and heritage sites.

7) Make travel plans for the future
We won’t be in quarantine forever and looking to the future and making fun and exciting plans are a great way to remain positive.
https://www.earthtrekkers.com/best-travel-adventures/ – 50 travel adventures to have in your life time
https://www.boredpanda.com/amazing-places-to-see-before-you-die-2/?utm_source=google&utm_medium=organic&utm_campaign=organic – 40 Breath taking places to visit before you die

8) Connect with friends and loved ones
Maintaining a connection with loved ones is vitally important during lockdown and we are extremely fortunate to be living in a time when there are so many different way to do this.
Read our blog on Maintaining a Connection With The People You Love.

9) Get active
Keeping the body active is just as important as the mind. So whether you train hard or schedule regular yoga sessions, it’s important to keep the body moving.
Pineapple Support has a selection of workout videos to choose from on our YouTube channel or you surf the web for thousands of options.

10) Play a board game
I know, it’s old skool, but board games are so much fun and can keep you occupied for hours.
https://www.vox.com/culture/2020/3/17/21182427/board-games-2-players-best-quarantine

When it comes to keeping your mind active, the possibilities are almost endless.
Get involved and let us know via Twitter @PineappleYSW what you are doing to keep your mind active during isolation.

 

 

Resources

https://www.realclearpolicy.com/articles/2020/03/30/young_people_are_lonley_too_487793.amp.html?__twitter_impression=true&utm_campaign=April%202020%20Newsletter%20(JDkhGP)&utm_medium=email&utm_source=April%20Workshop&_ke=eyJrbF9lbWFpbCI6ICJ0aGVyYXB5QGRlbmlzZS13b2xmLmNvbSIsICJrbF9jb21wYW55X2lkIjogIk41dWJEUyJ9&fbclid=IwAR0SV8WsNK-qJrqtBvYVXlJbFmX_NUj6KSGu0UoyozsU7kT0ilrPwJ0ZoBo

https://www.independent.co.uk/life-style/health-and-families/coronavirus-mental-health-self-isolate-how-to-manage-quarantine-a9404431.html

https://www.newyorker.com/news/our-columnists/how-loneliness-from-coronavirus-isolation-takes-its-own-toll?utm_campaign=April%202020%20Newsletter%20(JDkhGP)&utm_brand=tny&utm_term=TNY_Daily&utm_source=April%20Workshop&cndid=28664424&source=EDT_NYR_EDIT_NEWSLETTER_0_imagenewsletter_Daily_ZZ&mbid=&utm_medium=email&esrc=&bxid=5be9f97024c17c6adf0e91ae&utm_mailing=TNY_Daily_032320&_ke=eyJrbF9lbWFpbCI6ICJ0aGVyYXB5QGRlbmlzZS13b2xmLmNvbSIsICJrbF9jb21wYW55X2lkIjogIk41dWJEUyJ9&fbclid=IwAR1i8Z0lDRMjs-z8zHBWj3QbOzq6WIoVrDlFQbaiIkQlW92LYTZGk0IiQ8U

https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/#collapsedcafe

https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf?sfvrsn=6d3578af_8

Maintaining a Routine While In Isolation

You’re stuck at home, all your usual hangouts are closed, you can’t do the day to day activities you would usually be doing. It’s all too easy to say “fuck it” and stay in bed, sloth around the house eating random combinations of whatever is in the cupboard and watching crappy TV.

Having a day or two every now and again to wallow in our own filth and enjoy the pleasures of numbing our minds and bodies, is perfectly acceptable. In fact, I recommend it. This is not however a healthy way to spend the majority of your time, particularly in isolation.

Days will drag and moods will drop (and drop and drop) until you find yourself in a downward spiral that is hard to get out of. If you’re currently struggling with this, it’s okay, you’re not alone.

Here are my tips for creating a routine while in Isolation.

Early Morning
Each morning I get up at around 7.30am, feed all my animals (question why I have so many animals), make myself a hot drink and, weather depending, sit in the garden for around half an hour. I use this time to catch up on personal social media and messages, to reflect on the day ahead and to be grateful for all that I have.

Morning
As someone who regularly works from home, I am a huge advocate of dressing for work. The does not mean a suit and full make up, it does mean taking a shower, brushing my hair and putting on something that isn’t pyjamas.

By 8.30am I try to be sat behind my desk and to start setting out what I hope to achieve that day.
Most of us are privileged to be able to do some work from home. Be it editing movies you haven’t released yet, doing admin and upkeep on your clips store or cam profile. Work on your premium site profiles or interact with fans. Use this time to do all the niggling jobs you haven’t yet found the time to do.
If you can’t work from home, get creative, look at picking up an old hobby or discovering a new one.

Each day at 10am I take an hours break from work to exercise with a friend online. We do this by picking a video on YouTube and starting it at the same time.
For me, training is one of those things I will continue to put off, unless there’s someone to hold me accountable. Training with a friend, not only makes it more fun, but creates an environment where you can both encourage each other to keep active.

Afternoon
At around 1pm I take a break from the computer to create a healthy lunch and spend an hour trying not to think about work. Then back to the grindstone until between 5 and 6pm.
I have had to be very strict with myself regarding the hours I work. When you work from home it is all too easy to continue working long into the night and forgetting the importance of “switching off”. As the saying goes; “You can’t drink from an empty cup”.

Evening
Once work is done for the day, I make time to call and check in on friends, either via text or online video platform. It’s actually been amazing to connect with people so regularly. This is something that ordinarily I don’t have time to do as I am usually rushing around to complete some errand. I feel that during this time of isolation, I have made deeper connections with my friends. Paying closer attention to each other’s emotions and learning so much more about one another.

Sometimes I take this time to learn a little Spanish (been living in Spain 5 years and can only just about order a glass of wine).

Dinner usually takes about an hour to prepare. At least once a week I like trying new recipes found online and “making do” with alternate ingredients from the backs of my cupboards, there have been mixed results. Of course, I’m not Mary Poppin’s, some evenings are spent eating left over’s or getting a food delivery.

Late Evening
By the time dinner is finished it is usually around 8pm and time to sit with the fur babies and watch a series or movie on Netflix.

At around 10.30-11pm I ensure that the house is tidy and dishes are washed, etc. This way before heading to bed I know that tomorrow will start with a clean fresh slate.

 

Everyone’s routine is different, the important thing is to have a routine. If there are days that you really don’t feel like getting out of bed or doing some of the things on your list, that’s okay. Let yourself have those days and enjoy them.

Try writing down a daily schedule for yourself, break the day up into segments and make it as detailed as possible. Do your best to stick to your schedule for a week and see how you feel at the end of it.

I do hope that this will have inspired you to KEEP GOING. These strange times will all be over soon and life will return to normal. STAY STRONG.

If you feel you need emotional support or counselling to help you through these unprecedented times. Please, reach out. PineappleSupport.org

Continue Regular Therapy Online

There’s a lot to be stressed about – Virus, friends, family, economy, jobs, empty shelves at the grocery store. If you are feeling anxious or depressed, you are not alone.

While everyone is unique in their reactions to isolation, you may be likely to have feelings of loneliness, sadness, fear, anxiety and stress. These emotions are perfectly normal given the current circumstances.

A recent study published by The Lancet reported negative psychological effects of quarantine including post-traumatic stress symptoms, confusion and anger. These effects can be felt both during and after the period of quarantine.

During this isolation period you may be feeling cut off from the rest of the world, unable to continue your usual routine and with no control over what is happening. It is important to create a new normal (for now) routine, to maintain connections with your loved ones and to keep the mind and body healthy and active.

It is important to practice self-compassion, to keep up to date with the facts and necessary information on the virus, without allowing our anxiety to get the better of us.

Taking steps to protect your mental health

If you find that you are struggling with your emotions during this period of isolation, it is important to seek professional help. Many therapists are shifting to online therapy and all Pineapple Support therapists, counsellors and coaches provide teletherapy either via video platform or over the telephone.

If you are currently seeing a therapist and have concerns regarding switching from in person to online therapy, you may discover that online therapy works better for you and your needs. But, if you discover that you still prefer in-person appointments, there is no need to worry. This situation is not permanent and once the social distancing efforts have subsided, you can return to regular, face-to-face meetings.

If you feel you could benefit from speaking with therapist and qualify for Pineapple Support subsidized therapy, please reach out and we will connect you with one of our industry friendly therapists, counsellors or coaches.

 

Resources

https://www.huffpost.com/entry/does-online-therapy-actually-work_n_58af1ffde4b060480e05bd79?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAA-DFVkQ3Y-cDk80cBm1W3jy-Kchis-a0Ocm0358ur5sF6l6RiWhEjWlMbXnPyKCc3SZ1ueKQ6-Il9HV__1a9Gv7OLCqyy2cacPqlPadhmQnQCFHkbMP1NRVwF9HTau9b-Lb3GLGTOFSfVMU8U6FXi1gb6uXWmgvC3qzz4s-gkvc

https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fprepare%2Fmanaging-stress-anxiety.html

https://www.verywellmind.com/transition-to-online-therapy-during-coronavirus-4799808

https://www.psychologytoday.com/us/blog/the-pacific-heart/202003/coronavirus-anxiety-should-i-see-my-therapist-face-face

https://www.sciencedirect.com/science/article/pii/S0140673620304608

https://www.ncbi.nlm.nih.gov/pubmed/15324539

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30460-8/fulltext#seccestitle150

https://www.cnbc.com/2020/03/20/coronavirus-wake-up-millennials-prioritize-your-mental-health-right-now-says-psychotherapist.html

Maintain A Connection With the People You Love

In the current crisis, when we are being asked to self-isolate and practice social distancing, it is more important than ever to maintain a connection with the people you love.

As humans we are naturally pack animals, this makes communication and positive social connections essential for our mental health and help us cope in times of stress. Communication during isolation can be as simple as phoning a friend to share your emotional experience, using videoconferencing technology to check in with a family member, or spending quality time with the people you live with.

 

Loneliness and the feeling of being disconnected to humanity is natural during these times and some may feel powerless to these emotions. Reach out to your friends and family to check that they are okay. A simple text message or phone call to let a person know that you are thinking of them can bring needed assurance and positive energy.

Many of us are living with a partner, house mates, family members, it is important to have communication and relationships with those outside of the house as tensions are sure to rise.

Luckily for us, we live in a time of technology and the options we have are vast. Google hang-out, Skype, Face-Time, WhatsApp, Houseparty, Zoom, to name a few – these platforms are free to use and a great, fun way to virtually connect when in-person contact isn’t possible.

Whenever possible, try to use video calling for social communication. Facial expressions and body language form a large part of human interaction and alert us to a person’s mood, giving a much deeper and effective connection than voice call. In these times of isolation, non-verbal communication has even greater importance as they can provide a feeling of “presence”.

We would love to hear your ideas on how to stave off loneliness during isolation. Here are some of our ideas:

1) Have a virtual date night with a friend or another couple.
2) Start a new activity together, such as reading a book or watching a series. Check in with each other and call or text to discuss.
3) Arrange a virtual party with games or a dress theme.
4) Learn something new together, like a language, cooking or art.

However you decide to communicate with your loved ones during isolation, please remember; You are not alone. We are all in this together.

If you would like to speak to a Pineapple Support volunteer please visit PineappleSupport.org

 

With love from Leya Tanit

resources

https://www.psychology.org.au/getmedia/d7cb8abd-3192-4b8f-a245-ace9b8ef44d5/20APS-IS-COVID-19-Isolation-P1.pdf

https://www.psychologytoday.com/us/blog/conscious-communication/202003/maintaining-relationships-while-practicing-social-distancing

https://www.sailingscuttlebutt.com/2020/03/25/phil-sharp-tips-to-succeed-in-isolation/

https://www.simplypsychology.org/maslow.html

Get Creative

Pineapple Support is an organization that is based upon communication and human connection. The world is now in a situation where this connection is not always possible, many of us have been left with a lot of spare time on our hands and are unsure of what to do with it.

Getting creative, whether it be art, writing, sewing, baking or any other craft, is a great way to keep the mind active and possibly learn a new skill. You may even find a talent you never knew you had.

Crafting and getting creative have a number of benefits for our mental health, including stress reduction; a way to regulate strong emotions such as anger; self-efficacy improvement; and a reduction in your chances of developing mild cognitive impairment, among other things.

Focussing on a craft can also take the mind off the current news and headlines, which is something we all need to do to care for our mental health and well-being.

 

Below is a list of websites offering tutorials and ideas for getting creative during isolation.

 

We would love for you to share with us your creations or ideas for others to get creative via Twitter @pineappleYSW

 

With love, Leya Tanit

 

 

Resources

https://www.realhomes.com/news/7-craft-ideas-to-try-while-in-social-isolation

https://www.huffingtonpost.ca/entry/crafts-bored-in-quarantine_ca_5e78fa23c5b6f5b7c548f2f9?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAALkd2efUtx7PXAu4i-ocsXOELSD0Yep7QDOVcvZxG3UVAm5189zZ3XS3FCRMOQH_uI4RrAcbuN5fapWFXvbQxIzbV-F6rhihJH4IsXJyqwu2q5juA-7RTl9md48u748qtERNmHJBWJFAHOAHAghp7xFS_RLH9fkBAC0B-Y0q97MS

https://www.craftscouncil.org.uk/articles/up-skill-in-isolation-online-craft-classes-you-can-do-from-home/

https://www.marchnetwork.org/creative-isolation

4 Ways to look after yourself in a crisis

Hello you, how’re you feeling at the moment?

I’m honest with you, I’m feeling overwhelmed by this worldwide crisis and by all the information my mind, body, and soul gets fed with. I try to stay positive and see the crisis as a chance but some days it is more difficult to stay positive than others.

This is why I have decided to write some positive and uplifting words to show you that you are not alone in this situation and that there are options to create positive emotions and rituals in a time of uncertainty.

So what can you do if you feel anxious and overwhelmed? How can you find a way to ease your mind?

Here are 4 ways you can try

1. Limit news and social media

It is important to stay informed but it can get too much for our mental and physical health to digest all this news. The fact that most of the news you see at the moment is negative can grow fear, anxiety, and depression.

So why not limit your daily news and social media consumption?

Instead of listening to the news or scrolling through social media in the morning and evening, create a nourishing morning ritual and a soothing evening ritual. This will help you to start your day energised and to fall asleep less worrying.

2. Routine

In times of change and uncertainty, it is important to have a daily routine. A daily routine can help you to cope with the change, easing anxiety and stress. The routine you create for yourself can be your anchor and can make you feel grounded. By incorporating positive daily habits and self-care into your daily routine your mental and physical health will profit.

What could you incorporate into your routine?
Movement
Meditation
Yoga
Morning + Bedtime ritual
Healthy diet
Time to unwind and relax
Time with your loved ones

3. Connect + communicate

As we are all in this together, it is important to connect with people you feel safe, held, grounded and loved. Even if you can’t see our loved ones physically, you can meet them virtually. You can call them, video call them, e-mail or even write them a letter.

Organise and schedule coffee/tea dates with your friends or a loved family member. You can schedule a date to practice yoga, meditation or a fitness workout with your best friend or training buddy.

Create an online book club, an art class, coffee club, music class, etc. There are no rules, so let your imagination flow and create something to connect with each other 🙂

4. Be kind and compassionate – Loving-Kindness Meditation

I want to invite you to close your eyes and take 20 minutes for yourself to listen to this loving-kindness meditation from Kristin Neff:

https://self-compassion.org/wp-content/uploads/2016/11/LKM_cleaned.mp3

As words are so powerful, try to repeat these words every day:

May I be safe
May I be happy
May I be healthy
May I live with ease

We’re all different and we all have different needs, so it is important to find your way to take care of yourself. I recommend that you try out different things and see how you feel. How do you already care for yourself mentally and physically? Is there something new you want to try?

I also want to tell you that whatever you are feeling at the moment is okay. Try to talk to someone if your anxiety or stress gets overwhelming. I think it is really important that we talk, help and take care of each other.

I hope you liked this article. If you have questions, inputs or want to schedule an online session with me, I would love to hear from you: therapy@denise-wolf.com

Written by Denise Wolf

denise-wolf.com