Post-Pandemic - Check in with yourself
by Paulina Woolley
Life has changed in ways both big and small over the last 2 years. Plans were suspended and priorities shifted as we cautiously made our way through a situation that we had never experienced.
Many of us are looking forward to getting back into the swing of things that we missed out on like planning vacations, catching up with friends and family IN PERSON, and so much more.
Some of us are beginning or have gone back to the office after working remotely for what seems like an eternity. For some, working from home has allowed flexibility in your schedule and routine and not having to drive to and from the office saving money on gas, and for others, it’s been difficult staying focused, finding the space to work and staying motivated throughout the work day.
One of the top priorities during this time is checking in with yourself, whether you are planning your next vacation, going back to the office, or just going out to coffee with a friend, I am here to talk about some quick and effective ways to mentally check in with yourself post-pandemic.
Keep a journal: this is one of my favorite self-care tips as journaling allows us to freely write about our thoughts and feelings to better understand ourselves and note any progress. It is helpful to write down some goals (short term and long term) and track your progress over time and keep yourself accountable.
Setting aside time every day to reflect: another great way to check in with yourself daily is setting aside 5-10 minutes a day to reflect on how you are feeling and what you have accomplished during the day. This is also a good time to reflect on your short and long term goals. You might not have all the answers right away, however taking some time to relax and be with your thoughts is progress.
Reach out to your community: If you are struggling, talk to someone you trust, like family, friends, or therapist. It is helpful to talk to someone who will understand or can offer some helpful advice and even validating your struggle. Sometimes it can feel like we are all alone or the only one struggling, but let me be the one to remind you, everyone has struggles whether big or small, reach out to your community of support.
Take a break: YES, you heard me, taking a break in the midst of chaos is absolutely necessary. We are human, not robots, we have feelings and emotions and sometimes we reach a breaking point. If you are feeling overwhelmed, take a break, plan that vacation getaway, get coffee with that friend you haven’t caught up with in a while, sometimes all you need is to get away from your usual routine.
Regulate how your body reacts to stress: Your body can react to stress in many different ways, both physically and emotionally. This is a good time to take some tools from your tool belt that will help you decrease anxiety and stress for example, deep breathing, muscle relaxation, and my favorite mindfulness. Here is a quick mindfulness technique I have practiced myself over the years and have found the most helpful when I am stressed. To get started, find a relaxing, quiet space, sit or lie down, and close your eyes.
Leaves on a stream:
Visualize you are sitting next to a stream. This can look any way you choose, focus on the enviorment, what can you hear, what can you see, what can you smell, and what can you touch.
Meditate on a thought or a feeling, for example, “I am stressed about going back into the office”.
Now bring your attention back to the stream. Place your thought on a leaf in the stream. You might imagine writing the thought on the leaf and placing it back into the stream and watching the lead disappear down the stream.
Continue visualizing the stream with your thoughts on leaves disappearing down the stream. Releasing thoughts that enter your mind.
Final thoughts: Learning how to check in with yourself is a valuable skill that can help with many aspects of your life. Getting back into a “normal” routine post-pandemic has been difficult for some, take that extra break during your day, plan that vacation you have been wanting to go on, and look forward to crushing your goals!
Paulina Woolley, AMFT/APCC