Self-care Ideas for Stress: Caring for Yourself During Challenging Times
Self care is essential for physical and mental well-being, and AICC is committed to giving you the building blocks to create a healthy self care routine for yourself. In recent months, we have witnessed a global pandemic and the tragic deaths of Black men and women that have led to national unrest. With so much happening around us day in and day out, it is more important than ever to pay attention to our mental health and to practice self care.
The mental fortitude and emotional strength necessary to cope during these challenging times can be bolstered by intentionally practicing self-care.
At AICC, our therapists are experts in self care tips for mental health and self care routine ideas that can work for you. We also understand that Black, Indigenous and People of Color (BIPOC)—who have been disproportionately impacted by COVID-19 and who may also be experiencing racial trauma—need to prioritize self care right now.
This article recommends self care strategies to restore and revitalize you during these stressful times, with a special emphasis on Black mental health during a time when many Black Americans might be feeling particularly overwhelmed, frustrated, and depleted.
Self Care and Wellness
As the name implies, self care is the practice of taking care of yourself. Specifically, self care is recognizing and meeting your own needs in the midst of competing responsibilities such as working, parenting, and family obligations. Self-care goes beyond eating, sleeping, and exercising.
Self-care also includes, but is not limited to, the following:
setting boundaries
taking time away from social media
avoiding toxic people
getting organized
establishing helpful routines
meal-planning
eating a balanced diet
staying hydrated
avoiding smoking and harmful drugs
moderating alcohol use
budgeting
going to bed on time
reading books
attending to one’s spiritual life
journaling
spending time in nature
seeking counseling
seeking medical care
Self care activities fill you up, lead to a sense of balance, and give you the tools and energy to cope with whatever is occurring in your life.
Self care is NOT just sipping wine in the bath tub or getting the occasional massage, as some common representations in media might lead us to believe, although these activities can be part of a balanced self-care regimen.
Self care is taking care of yourself even when you don’t know how or don’t really feel like it, which can be very challenging. This is why it takes practice!
Black Mental Health Matters
The self care activities mentioned above are helpful for everyone, though self care is especially important for members of BIPOC communities who are expressing frustration, fear, and exhaustion brought on by systemic racism and the continued fight for equality.
While these feelings take a toll on mental health, prioritizing mental health and alleviating stress are keys to boosting the immune system and staying well.
According to Tonya Russell, author of Self Magazine’s recent article, “11 Black Self-Care Tips from Real People,” “As a Black person, it’s tiresome to educate, rebuke, clarify, and uplift.” Russell adds that, “On top of the ever-present microaggressions and systemic forms of racism we face, the current media attention surrounding anti-Blackness can be painful and feel inescapable.”
Black people can also feel exhausted and depleted by well-meaning allies who suddenly want to talk with them about race. It’s important to remember that Black individuals do not have an obligation to educate others about race or to discuss their experiences.
According to Natalie Morris, author of “The Emotional Impact of Watching White People Wake Up to Racism in Real Time,” “Many Black people and ethnic minorities are tentatively hopeful that this could be the beginning of monumental change. But, witnessing this change happen in real-time can also feel incredibly draining and triggering for people who have experienced racism their whole lives.”
Also quoted in Morris’s article, psychotherapist Roberta Babb shares the following self-care tips for BIPOC:
As a Black person, it is important that you do not feel that you always have to be the educator during conversations about race.
If you find you are in a conversation that feels too emotionally overwhelming, you can leave the conversation, request that the topic is changed because of the emotional impact, or decline to participate.
If you are finding you are having lots of conversations about race, you may wish to create specific spaces where these conversations can take place.
If you are feeling emotionally exhausted or fatigued by having conversations about race, you can take a break from spaces where conversations about race, racism, and racial violence take place. You can do this by being mindful about watching the news, which television programs or films you decide to watch, and the type of social media posts you read and how often and how long you engage in the activity.
It is also important to engage in self-care activities, which help to alleviate the stress and anxiety that can be present during conversations about race.
You can read and watch stories and instances where Black people are empowered and achieve, as this is an important way to retain a sense of hope about the socially just anti-racist cause.
Setting boundaries, cutting ties with toxic individuals, and curating social media feeds are some additional ways to practice self care during in this current moment.
Allies can support self-care practices for BIPOC by educating themselves about systemic racism and respecting the boundaries and spaces of BIPOC. See our article including essential reading and other resources here.
As you take steps to establish an effective self care practice, remember that practice makes perfect: it will take time to make self care a priority and a habit, so stick with it and give yourself grace.
If you identify as BIPOC, pay special attention to how you are feeling and try to focus on your self care needs during this time.
If you would like to be a better ally, work on learning about BIPOC experiences and offer support when possible.
Remember, “you can’t pour from an empty cup,” so taking care of your self care needs will help you become a better ally and friend.
No matter your self care needs or goals, AICC includes many therapists who can partner with you in your self care journey.
Meet our therapists here. Feel free to reach out any time with questions. We are here to support you!