Here is the transcript for today’s mini-episode in The How to Not Panic Sessions.
Well, hello again. Here we are again together. This is how I feel at home with my people, too, haha. We got the official word last night that school has been canceled for the next 3 weeks...this week is spring break and they have canceled school through April 3rd at this point. So, here we are. Again! Together!
How are you doing? Are you hanging in? I find that I’m ping-ponging between concern and excitement...I feel fear but then I feel total calm. Do you find yourself with all the feels? It’s like BOTH AND. Not either or.
Anyway, ok, this is the 4th installment of the How to Not Panic Sessions...and judging by the download numbers and the messages that I’m getting it looks like this is HELPING. I hope so. I hope these short little lessons are helping you manage your mind and get through this pandemic. I’ve got a few more ideas for you for this series, so I’m going to keep them coming all through this week, alright?
So, today we’re going to talk about True Self-Care...I know I’ve talked about this topic before on the podcast and on Instagram plenty, but I thought we’d do the at-home, quarantine, Coronavirus edition of true self-care today, ok?
Let’s think about this in 4 parts...I want you to consider how you can take care of yourself in these 4 ways. We’re going to talk about self-care for your mind, then we’re going to talk about self-care for your mind, self-care for your body, and self-care for your environment. Like I said, this is the Coronavirus-quarantine edition, so I want to consider your environment this time. And yes, I said self-care for your mind twice...let’s start there.
There are 2 ways to take care of your mind, true self-care for your mind, that I want you to consider, especially during this pandemic. I want you to think about what’s coming IN to your mind, and what’s going OUT. Here’s what I mean: when you look at all the information that’s swirling around, all of the news sources and media, all of the chatter on social media, all of the comments from friends and family...there is a WIDE range of information that you can choose to take IN at this moment. And we sometimes forget: we get to choose. You are the curator of the information that you consume. You get to choose where you’re going to source your news, facts, ideas, and best practices. You get to be mindful about the news and media reports that you’re reading. You get to be really thoughtful about the information that you’re seeking to understand and expose yourself to: mentally and emotionally.
Self-care for your mind, one part of this, is carefully and consciously choosing what you’re going to allow IN to your mind. Make sense? Pay attention to what you’re allowing across the border of your awareness.
Ok, then there’s what’s going OUT. And by this I mean: your thoughts, your feelings, and your actions right now. Self-care for how you’re thinking, how you’re feeling, and how you’re acting in the face of this pandemic. This hints back to episode #1 of this mini-series where I talked about thinking on purpose. You want to be checking in with your thoughts and making sure those are thoughts you WANT to be thinking, so that your feelings and actions are aligned with what how you WANT to be feeling and acting.
So, self-care for your mind: be aware of what’s coming IN and what’s going OUT.
Now, what about self-care for your body? Side note: I think the term self-care gets associated with the spa too often. The spa is lovely, that’s great. NOT RIGHT NOW, but in general, sure, go to the spa. But I’m far more interested in self-care that’s going to last. Self-care that won’t dissipate by the time you get home from spa. I love the spa, the spa is wonderful...but that’s a different category of loving on yourself than what we’re doing here.
So, self-care for your body. The Coronavirus edition. Your body needs movement, food, and sleep. Those are the basics. Consider, every single day, how you’re going to care for your body in these 3 ways. We’re in survival mode here, folks. You don’t need to get fancy. But you do need to pay close attention to these 3 aspects.
You know one of my favorite recommendations for moving your body is putting on your shoes, going out the door, and taking a walk. We can still do that, folks. Stay away from other people, but get outside if you can, if you live in an area where that’s possible and safe and responsible. Follow the guidelines in your area, be aware of what health officials are saying. And of course, we also live in the age of the internet. The internet is a MIRACLE. Tons of great exercise and movement ideas through online classes and YouTube.
Food-wise - you remember yesterday how we talked about the pause? This totally unexpected break that we’ve gotten from our normal routine? This pause gives you a chance to reconsider how you’re going about things. We’ve all been given a blank slate moment. And we’re going to get ANOTHER blank slate moment in a few weeks when we emerge from this quarantine. So: ask yourself...how do I want to handle this? What do I want to eat? What would feel best in my body? Do I want to use this time to go wild and eat snacks and sugary treats and indulge in whatever I can find? Or do I want to use this PAUSE that I’ve been given to take a moment and plan out my food, to plan out what I’m eating, to plan out some meals and prepare myself day-by-day, week-by-week, and really consider the fuel I’m putting in my body?
Don’t use this as a time to shame or berate yourself...we may have a pause here together, but ain’t no one got time for shame or beating yourself up during a quarantine. You’re stuck with yourself these few weeks, so might as well be kind. But also: be willing to ask yourself some challenging questions. Get curious. See what you want, what’s on your mind, how different foods feel in your body.
Lastly for your body, sleep. I’ve heard from some of you that you can’t sleep because you’re feeling worried and anxious; and I’m hearing from others that your routine feels so out of whack that sleep has actually not been a problem at all because you’re letting yourself sleep in a little later than usual. Tomorrow we’re going to talk about time management, because I hear that you’re struggling with routine during this quarantine, but for now, for sleep...just check in. You need 8 hours of sleep every single night. No matter if you’ve left the house or not. You need to care for your mind and your body by allowing it to rest. Remember when we talked about completing the stress response cycle and we focused on moving through the stages of the fight-or-flight stress response? The other half of that equation is the rest-and-digest relaxation response. That time when you allow yourself to nourish your body with healthy foods AND sleep, to rest and recuperate. To clear your mind. To recalibrate. To re-energize and re-vitalize. Sleep is such an important component and something we all need to pay attention to...all of the time, for sure, but especially when you’re feeling particularly stressed and out of routine.
Ok, lastly...self-care in your environment. This is definitely a Coronavirus quarantine special...but it’s pretty interesting and something that I wouldn’t have maybe thought to add to self-care otherwise, but am so glad to be focusing on it now.
Most of us are at home. For a WHILE. Maybe you’re home with your partner and your kids. Maybe you’re working from home for the first time ever. Maybe you’re trying to figure out how to navigate a whole new definition of work-life balance because of everything that’s going on.
So, look around. How could you care for yourself through your environment? This could be so many things - maybe you could set up a work-from-home office area for yourself in a corner of the living room. Or maybe it’s a meditation corner instead. Maybe you could declutter and go through the closets or the basement. Maybe you could paint a room that’s been waiting for a refresh. Maybe you could go all High Fidelity and categorize your records or books autobiographically. Most of our environments have some aspect that could use a little love...what could you use this pause, this break in normal life, to improve or change in your environment? What do you need right now to get through this quarantine?
Ok, so that’s self-care...self-care for your mind...what’s coming IN to your mind and what’s going OUT of your mind via your feelings and your actions. Self-care for your body by paying close to attention to movement, food, and sleep. Quarantining does not exempt us from regular health. And self-care for your environment by consider what you need now and / or what you can use this pause to create that feels like total self-care in your surroundings.
Ok, tomorrow we’re going to talk about routine and time management. That’s probably the question I’m getting the most, so we’re going to do that tomorrow, alright?
I love you guys. I’m thinking of you all. Don’t hesitate to reach out - you can find me on Instagram @khanlinmccormick or through my website, www.kellyhanlinmccormick.com. I’m here for you, I’ve got you. We can do hard things and we can do hard things together. Alright, my friends?
Ok, see you tomorrow. And until then, take care.
