For many of us our daily or weekly routine involves checking in on the status of Covid-19. How many new cases? Are the numbers going up, down, or staying the same. Rules and protocols are changing on a daily basis. We are on guard and waiting to see what will happen as fall quickly approaches.

Activation

Stress levels continue to rise as we are all affected in our own unique way. Worries include finances, work, education, childcare, illness, and death. Our nervous system is activated to cope with this unprecedented threat in our environment. Some of us will have a predominantly fight or flight response, others will have a freeze response. I see people around me who are more agitated, angry and lash out, as well as people who avoid the topic or deny that we have a crisis. Others are paralyzed by their fears and have simply shut down. Still others go from fight to flight to freeze.

Self-Care

As I sit here writing this blog there is a line in a song that is playing in my head. “What the world needs now, is love sweet love” by Jackie DeShannon. It’s reminding me that now more than ever is the time to increase our practice of self-compassion. We need to activate our soothing system so that we can take care of ourselves during this stressful time. We also need to practice compassion for others who are coping in the best way they know how.

The Practice

Let us first acknowledge our struggles and our fears. We can tune in and notice what is happening in our bodies. We can pay attention to any thoughts or feelings we are experiencing. There is no judgment here. Just an awareness and an acceptance of what is.

Now we can remember that we are all in this together. The entire world. We are all struggling to live with this uncertainty in our lives and to cope with the various ways we’ve been affected. We are not alone.

Next we can extend some loving kindness toward ourselves and others who are struggling. This is a conscious effort. We can ease up on our expectations of ourselves because we understand that we are living with the stress of an insidious threat like Covid-19. We can express feelings of kindness and warmth, as well as actively practice acts of kindness.

• We can spend time in nature and “just breathe.”
• We can listen to our favorite music and sing or dance.
• We can connect to our feelings by writing in a journal.
• We can watch a favorite movie or Netflix show without guilt.
• We can do acts of service for those who need help.

Self-Compassion Break

Dr. Kristen Neff created the Self-Compassion Break which is one of my favorite practices. The phrases can be adapted to resonate with your experience. You may place a hand over your heart and say to yourself:

• “This is a moment of suffering” (mindfulness)
• “Suffering is a part of life” (common humanity)
• “May I be kind to myself in this moment” or “May I accept myself Just as I am” (self-kindness)

Action

What have you been doing or what will you do in your life to practice self-care and self-compassion in these challenging times. Share some ideas in the comment section so that we can support one another. If you found this blog helpful please feel free to share it.