Self Care in the Time of Corona
- Hilary Constant, LAc
- May 9, 2020
- 6 min read
As a healthcare provider, health and wellbeing are often at the forefront of my mind.
With a global pandemic raging, it’s as if that part of my brain is on overdrive. I’ve been ending all of my conversations, Zoom meetings, and emails with some variation of “take care of yourself”, an almost desperate plea for everyone to stay healthy and be kind to themselves. But what do I really mean when I say “take care of yourself”? I certainly don’t just mean take vitamin C and try not to stress out. And the standard recommendations to "eat well, exercise, get good sleep" don’t quite cut the mustard.
How do we take care of ourselves in this present reality? Where uncertainty nags at us constantly, old routines have been thrown out the window, and the manifestation of our goals and dreams is in flux? After several weeks of thinking on this question, I’ve distilled some ideas from a noise of possibilities. I’ve been using them in my own self care practice, and have found them to be very meaningful in this time of challenge and change.
My hope is that the following practices will help you navigate the perspective that this is not a time to just get through, to distract ourselves from until it is over. The idea of an “end point” is blurry at best and the uncertainty around how our world will be different in the long term means now, more than ever, we need to figure out our personal tools for finding contentment in challenging and uncomfortable times.
Back to the Breath
You’ve probably heard this before:
“Just breathe”...
or, my favorite:
“Don’t forget to breathe”.
Our bodies will not actually forget to breathe- the medulla oblongata in our brain makes sure that respiration is automatically happening every minute of every day. But by PAYING ATTENTION to our breath we can tap into a hugely powerful tool for connecting more profoundly with the intricate workings of our minds and our bodies. The more I learn about breath and breathing techniques (and I know I am just at the tip of the iceberg), the more I see how the way we breathe affects every system in our body. Some examples:
Breath work can boost our immune system by strengthening lung qi and lowering stress hormone levels
Breathing helps optimize digestive function, physically by creating space in the abdomen and from the diaphragm massaging our internal organs, and physiologically by helping our nervous systems find a parasympathetic state where digestive processes are prioritized.
Proper breathing benefits the spine, ribs and pelvic floor muscles which can ease tension and help with back pain, neck pain, and headaches.
Paying attention to breath is the first step in learning to be more mindful- mindfulness can benefit focus, mood, relationships... the list goes on! Mindfulness can help us navigate the weird and uncomfortable feelings that may be coming up in response to current events.
So get out there and BREATHE! There is no one way to develop good breathing habits that works for everyone- you have to experiment and find what works for you. Here are some concrete ideas that may help you get started. The key is to not be overwhelmed by the possibilities- just pick one you’re drawn to and try it. And don’t put pressure on yourself if you are having a hard time focusing or making it a habit.
Find a quiet space to sit and listen to your breath every morning
Download a free meditation app and try a short guided mindfulness meditation
If it’s hard for you to sit still, try Qi Gong! (see resources below)
Set a timer that will go off while you’re working so you can take a 5 minute stretching and breathing break
Go for a 15 minute walk and see if you notice your breathing open up.
If you take nothing else from this article, please take this- it all comes back to the breath!
Immunity
Talk about a buzzword! The immune system is getting all sorts of attention these days. In Chinese Medicine theory the strength of our “defensive qi” determines how capable we are of protecting ourselves from “external pathogens” (aka bacteria, viruses, etc.). The two organs that have the most influence on the defensive qi are the Lungs and the Spleen (to simplify complex organ theory we can think of the Spleen as our digestive function). It’s easier to see how the lungs are implicated in immune processes, especially considering this virus very directly affects the lungs. So, in homage to the forgotten Spleen, here are my priorities for boosting immunity that I think are often overlooked in the conversation around immunity.
SUGAR
While there are plenty of “don’ts” that we can think about when it comes to food and immunity, sugar, in my opinion, is one of the best places to start. Ingesting sugar contributes to cycles of chronic stress and inflammation, which in turn perpetuate sugar cravings. From a chinese medicine perspective, sugar prevents the Spleen from doing its job of efficiently transforming and transporting food, which leads to dampness in the body (dampness= phlegm, phlegm in the lungs= not a good thing, especially in the time of corona- see where I’m going with this?)
Here’s a simple list of action steps you can take to start getting sugar out of your diet:
Cut out all obvious processed sugary items: candy, soda, cookies, pastries, etc.
Start reading labels to be aware of added sugar content- think cereals, granolas, alternative milks with added sugars, dressings and sauces.
If sugar is unavoidable, try to combine it with a healthy source of protein or fat to slow the spike in blood sugar levels. For example- dark chocolate with almonds.
Go back to the breath. If you are craving sugar, take a deep breath or two and ask yourself- “why do I feel like I need this right now”? Is it emotional? Is there a feeling coming up that sugar will help distract from? Are you actually hungry and need something more nutritious? Often we crave sugar when what our bodies need is more protein. Paying attention can help us break those sugar craving cycles.
EAT WITH THE SEASON
Farmer’s markets are full of medicine right now! Here’s a list of foods to look for at the grocery store or the farmer’s market that will support your body’s detoxification processes, kill viruses and bacteria, and help to transform dampness/phlegm.
Green onions
Garlic
Leeks
Radishes,
Turnips
Parsnips
Mustard greens,
Arugula
Dandelion greens
I could go on forever about food, but I think avoiding sugar and increasing your intake of bitter and spicy vegetables is a great place to start.
Embrace the Yin
Working, driving, screens, socializing, coffee, stress, pressure, plans. Most of our lives are very yang dominant. Yang encompasses the active, energetic, bright aspects of the world as we know it, while yin embodies the dark, still, substantive aspects. In this time of isolation, there is a lot more space for Yin. It may be tempting to distract from the stillness because we’re not used to it or are otherwise uncomfortable in it. But I encourage you to take the time to sink into the yin, the stillness, the quiet, and see what is there for you. This means something different for everyone, but here are some places you could start:
Let there be silence at some point each day- turn off the tv, or the radio, or the podcast, whatever you may be using to fill up the space.
Create a ritual before bedtime that doesn’t involve screens; incorporate stretching, breathing, journaling- anything slow, quiet, and reflective.
Instead of resisting feelings of restlessness, discomfort, or frustration, let yourself feel them and breathe. With time and presence there may be a way to transform these feelings into contentment.
Out of nourished yin comes the creative, grounded foundation from which our yang actions can spring and manifest more gracefully. There is also the potential to know ourselves better and to heal deep wounds when we spend time with the space and darkness that are part of us.
Now you know what I truly mean when I say “take care of yourself” at the end of an email. Yes, ideally we would all be eating well and exercising and learning new things and being creative, but none of this can happen if we are not able to feel grounded and present. I know it is no easy task, especially in this exceptional time, but hopefully some of these ideas call out to you and help you stay well.
Here are some resources for further self care:
Simple instructions for loving kindness meditation https://www.mettainstitute.org/mettameditation.html
“How to Stop a Virus using Breathwork”
My favorite Qi Gong teacher in Portland, Rose Allen. She is doing donation based Zoom classes
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