Why is it that we tend to think that anything that smacks of self-care means we’re “indulging” ourselves? We feel we don’t deserve to waste the time and effort on activities that benefit only us. The fact is, we can’t take care of others effectively unless we take care of ourselves first, and most of us who have disabilities want to be as independent as possible. We can help do that by pampering ourselves a bit and doing so without feeling guilty about it.
During this pandemic, taking care of ourselves is critical. There is a lot of stress associated with trying to avoid the virus, such as remembering to wear a mask every time you go into a business place, or having medical appointments in virtual time rather than face-to-face. Finding ways to pamper ourselves, such as a night out at the movies or going out for dinner, aren’t possible at this time. We need to put some effort into caring for ourselves and not feel guilty over it. Even small breaks matter when so much of life feels changed.
That said, there are many things you can do to pamper yourself. I guess the first thing would be to start taking care of yourself and stop the unhealthy behaviors. Like many other people, I’ve spent the past 9 or 10 months feasting on comfort foods. I moved in with my sister, and we take turns cooking, but we’ve tended to make most of our meals those yummy delights that are high in calories and low in nutrition. I can make some real strides towards pampering myself just by switching to eating healthy foods. They can still be “comfort” foods, but just less of the high fat meals and more of the nutritional powerhouse kind.
Eating better does not mean giving up food you enjoy. It can mean changing how often you eat certain things and adding better choices to the plate. For example, if you like casseroles, you can try adding more vegetables. If you want something warm and filling, soup can be a good choice. Fruit, beans, whole grains, and lean protein can help you feel full and give your body what it needs. A simple goal is to add one healthy item to a meal each day. Little changes can add up.
Exercise is another area many of us have neglected since this pandemic started. What can you do when the aquatic center closes? Answer: get out and walk! There are a lot of new programs out there now where social distancing is built right in, and if you’re not comfortable doing that, there are always exercise programs on television where you can participate.
Walking is one of the easiest ways to start. You do not need fancy equipment. You can walk around your block, around your home, or even in place if you need to stay inside. If the weather is cold, dress in layers and wear good shoes. If walking is hard on your joints, try sitting exercises or gentle stretches. If you have access to a safe space and feel well enough, a few minutes of movement at a time is still helpful. The point is not to be perfect. The point is to keep your body moving in a way that works for you.
Television exercise programs can also help when going out is not a good fit. You can follow along at your own pace and rest when you need to. That can make exercise feel less like a chore. Some people also like to put on music and move during a favorite song. Others use a timer and do a few stretches during a break. There are many ways to fit movement into the day.
If you need permission to pamper yourself, you have it! Taking care of yourself is a way to help prevent contracting the virus. Eating right, getting enough sleep and exercise, and spending more time with the friends and family members that make you feel good about yourself are good ways to take care of you. These aren’t selfish behaviors, they are the best ways to stay healthy and able to withstand any health crisis that comes along.
Sleep matters, too. When we do not get enough rest, everything feels harder. We may feel more worried, more tired, and less able to handle the day. A regular bedtime, a quiet room, and turning off screens before sleep can help. If you can, make your evening calm and steady. That can make it easier to rest well.
So, call a friend and talk about something other than COVID-19 or work. Share a good movie with your family members. Get out in that cold, bracing air and take a brisk walk! Eat healthy foods first, then add in a little comfort food if you must. Spend an hour taking a hot, bubble bath, or just sitting with the headphones on and listening to your favorite music. It’s okay; you deserve it, and you’ll be better for it!
You may also find it helps to make a short list of things that make you feel better. A list can be useful on hard days, when it is easier to forget what helps. Your list might include a phone call, a favorite show, a quiet cup of tea, stretching, prayer, journaling, or time outside. If one thing does not help, try another. Self-care is not one-size-fits-all.
It can help to plan ahead, too. Pick one thing for the morning, one thing for the afternoon, and one thing for the evening. Keep them small and realistic. For example, drink a glass of water after you wake up, take a short walk after lunch, and listen to music before bed. These simple choices can make the day feel more manageable.
And if you find yourself needing help with the stress of this season, you do not have to handle it alone. Disability Network Lakeshore can help. Our services are free, and we are here to support people with disabilities in Ottawa and Allegan counties. You can call us at (616) 396-5326. Sometimes a conversation, a resource, or a little support can make self-care easier to keep up.
If you’d like more information on ways to take care of yourself, please don’t hesitate to contact Disability Network Lakeshore at 616-396-5326.