SELF-CARE AND
COPING DURING A Jessa C. Ramos, MAEd
PANDEMIC
WHAT IS STRESS?
Stress is a normal response to situations
It includes both eustress (“good” stress) and distress (“bad”
stress)
Stress responses vary based on the person
What does stress look like during an infectious disease outbreak?
Fear or worry about your own health
Fear or worry about the health of a loved one
Changes in sleep or eating patterns
Difficulty sleeping or concentrating
Worsening chronic health problems
Increased use of alcohol, tobacco, or other drugs
CDC, 2020
WHAT DOES STRESS
IMPACT?
Stress can impact your body, thoughts, feelings, and behaviors-
it can effect so much!
Body- headaches, muscle tension, chest pain, tiredness, upset stomach, etc.
Mood (including thoughts and feelings)- anxiety, restlessness, lack of
motivation, feeling overwhelmed, irriability or anger, sadness or
depression
Behavior- changes in appetite, angry outbursts, drug or alcohol misuse,
tobacco misuse, social withdrawal, exercising less often
SO, WE KNOW WE’RE
STRESSED. NOW WHAT?
Being in the middle of an infectious disease is stressful for many
people. The good news? We can do things to help manage our stress.
Each of us can take actions to help not only manage the stress that we
are experiencing, but also to help lessen our overall stress
Defined as, “providing adequate attention to one’s
own physical and psychological wellness (Beauchamp
& Childress, 2001)
SELF- Benefits of self-care
CARE
o Increases worker effectiveness (Lee & Miller,
2013)
o Increased job satisfaction (Horstmann, 2018)
o Changes the culture of work (Lee & Miller, 2013)
DIMENSION
S OF SELF-
CARE
Psychological
Emotional
Physical
Social
Spiritual
SOCIAL DISTANCING, NOT
SOCIAL ISOLATION
While physical/social distancing can inevitably lead to less physical
contact with friends, family and cherished relationships, it does not
mean that you have to socially isolate yourself.
Ways to stay connected:
Tell others how grateful or
Take walks together! The
Use apps or programs, such as Eat meals together, either with thankful you are for them.
outdoors is not banned, and
FaceTime or Zoom, to interact the people you are staying at Find creative ways to do this,
can be a great way to interact
with friends and family from home with, or through online ways in which you (and
with others. Just make sure
afar means others) can feel loved and
you observe the 6ft rule
appreciated
Emotion regulation
• Give attention to things that are in your control
PSYCHOL
Effective behavioral choices
• Set clear boundaries for your time and energy
OGICAL Recognizing strength
• Positive self-talk/ affirmations
AND Stress management
• Deep breathing
EMOTION Mindfulness
AL
• Progressive Muscle relaxation
• Guided imagery
• Journaling
Awareness of what creates stress
Problem-solving
PHYSICAL ACTIVITY
• What can you do to help you move?
Physical activity • Be realistic and consistent
Adequate sleep • Sleep hygiene
Healthy nutrition
Prevention of illness
Intimacy
General bodily health
Meditatio
Prayer
n
SPIRITUA
L
Time in
Reflection
nature
LEISURE
During this uncertain time, it’s important to make sure that you are doing things that re-
charge or energize you
Find enjoyable activities that promote rest and relaxation and encourage
Timecreativity
with a
Reading Knitting Crafts
pet
Take time to find or rediscover hobbies that you enjoy
SET BOUNDARIES
Set boundaries with your time Set boundaries with your space
• You are not obligated to give your • When we work from home, it can be
time limitlessly to those around you difficult to differentiate between
• Read your inner cues, and know that work and home
it is okay to set boundaries with • Find a specific work space, separate
others in order to protect your from your leisure spaces, and work
emotional well-being there
• Surround yourself with positivity and • Once you are done with work, do
affirmations something to clearly mark the end of
the day (i.e. close the door to your
work space, change your clothes, go
for a walk, etc.)
BUT, SELF-CARE TAKES TOO
MUCH TIME...
Square breathing takes Progressive muscle
Prioritize Self-Care and about 1 minute to do, relaxation takes about
make it part of your and can be done in- two minutes, and can
daily routine between other tasks and also be done in-between
activities other tasks and activities
MOBILE APPS FOR SELF-CARE
Calm Headspace Strides MyFitnessPa Grateful
l
Meditation Mindfulness Habit Tracker Health Gratitude Journal
Free Free Free Free Free
Apple and Android Apple and Android Apple Apple and Android Apple and Android
Aunt Bertha
• www.findhelp.org
• Type in your zip code, and the system
will have resources, including food,
shelter, health, etc.
RESOURC 2-1-1
ES • www.211.org
• OR dial 2-1-1
Where to Turn Indiana
• www.wheretoturnindiana.org
SELF CARE
ASSESSMEN
T
https://www.therapistaid.com/works
heets/self-care-assessment.pdf
QUESTIO
NS??
