As a registered nurse, when a patient is in an acute physiological crisis, the first three things we address immediately, and in this order, are ABC: airway, breathing, then circulation. To stabilize the patient, those take priority. As a healer and wellness coach, I believe there are also ABC’s of self-care when you find yourself in an acute mental, physical, emotional, or spiritual crisis.
In our Pandemic world, so many people are experiencing stress overload! We are being asked to do new things and to do familiar tasks in different ways. We may be isolated from our social circles, family and friends. And, we have been touched by this viral illness in so many other ways.
I probably don’t need to convince you how important it is to address your stress, but I do want you to remember that stress leads to chronic illness as much as any other factor. Moreover, it can depress your immune system, which is more critical now than ever. So let’s talk about the ABC’s of self-care and how you can get out of the mess of stress.
The ABC’s of Self-Care
The next time your body is crying out with physical symptoms of stress or neglect such as headache, tense shoulders, contracted posture (where you are stooped forward and forgetting to breathe), or frequent illnesses, your mood is irritable or sad or erratic, your energy level is low, your mind is in a fog or it is stuck on the same negative self-talk loop, such as “I suck” or ” I am not (smart, interesting, successful, skinny, young, liked, you fill in the blank) enough”, or your spirit feels lost or numb, here are the ABC’s of self-care for you to try as soon as possible:
A: Acknowledge your experience and where you are at. This may include saying to yourself, writing in a journal, or telling a close friend, “Holy cow am I ___________! (Stressed, in pain, feeling so very run down, or whatever the truth is). I need to take better care of myself.”
B: Breathe and come into the present. Take a few minutes just to stop. Either sitting or lying in a comfortable position, focus only on your breathing. As thoughts of the stress or anything else come through your mind, let them pass through and leave your mind by refocusing on your breath. Take at least 20 long deep breaths. This brings you fully to the here and now, the present.
C: Compassion. Continue to love and accept yourself through self-care. This will take continual commitment and practice. A simple way to love and accept yourself is to move your breathing meditation from step B into a more intentional healing focus. On the inhale: “even though I was stressed as heck”, then on the exhale ” I love and accept myself anyway”. Or try this simple energy meditation. Do as much of this as you need to until you feel the stress overload begin to clear, the cloud begins to lift, the painful physical symptoms lessen, and your spirit return.
Incorporating more self-care into your life on a regular basis will help to keep crises fewer and farther between. Some ways I incorporate self-care into my life include:
- regular energy meditation to start my day,
- receiving massage,
- a regular yoga practice,
- journaling,
- being in nature,
- plenty of restful sleep,
- great nutrition – including eating cultured foods such as cultured vegetables, kefir, jun and kombucha,
- hot essential oil and Epsom salt baths, and
- gratitude for all that is good and flowing in my life.
Please share with me the self-care practices that you have discovered and come to love and need in your life! Self-care is where it’s at, baby! Big love to you!
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