We are living in a truly unprecedented time. Since March we have been living through a global pandemic. Compounded by acts of racism and police brutality that have sparked outrage and protest not only in the U.S., but across the globe. Compounded by what some are calling the most consequential election of our time — marred with voter suppression and divisive rhetoric. It’s no wonder that you may feel not yourself. It’s no wonder that you may be up one day and down the next. These times are not normal, and as humans we are emotive beings. At times we may feel that we must be strong for our families and/or colleagues…but remember, it’s OK to not be OK.
It’s no wonder that you may feel not yourself. It’s no wonder that you may be up one day and down the next. These times are not normal, it’s OK to not be OK. Share on X
With less than a week from Election Day in the U.S., which, no matter the outcome, can surely add to one’s levels of stress and anxiety, I wanted to devote this post to some suggestions on self-care. The Inclusion Solution articles get heavy, deep and real at times…which may also be very triggering for some. We value well-being, including the well-being of our readers. So, this week, we wanted to take a small break and promote wellness.
During my weekly team meetings, members of the team share “self-care and boundary wins” with the group as a way to inspire one another. Here are some things that we’ve shared to date that hopefully will help you as well.
Rest
We’ve written previously about the The Nap Ministry and the importance of, and power in, rest. These days, our lives and work are blending together, especially if we work from home. You may feel yourself working longer hours than pre-pandemic. We live in such a “grind culture,” that sometimes we feel guilty taking a break or resting. But resting is more than okay. It’s not weakness, but a sign of strength. Thamara Subramanian talks about “celebrating and prioritizing” rest in her post in our series, Naming White Supremacy Culture in Ourselves. Try this quick activity that has helped me: set your timer for 5-minutes and just sit still in silence, and do not check any devices. As you continue to do this, try increasing the time to 10-minutes, 20-minutes and so on.
We live in such a 'grind culture.' that sometimes we feel guilty taking a break or resting. But resting is more than okay. Share on X
Seek Help
Do not be ashamed to talk to a therapist about how you’re feeling. There is often a stigma, especially in Black and Brown communities, around going to therapy. Speaking to someone about your feelings is not a sign of weakness. Please reach out for help if you’re feeling overwhelmed, anxious or stressed. You do not have to do this alone. Due to the pandemic, there are many options for online therapy as well. Find a therapist near you.
There is often a stigma, especially in Black and Brown communities, around going to therapy. Speaking to someone about your feelings is not a sign of weakness. Share on XBreathe
Be mindful of your breathing throughout the day. People who are anxious, tend to breathe more rapidly and shallow — chest breathing. This type of breathing can result in increased heart rate, dizziness, muscle tension and other physical sensations. Deep breathing is one of the best ways to lower stress and anxiety levels in the body. There are several apps that support in lowering anxiety and stress — one of the more popular ones is Calm. Also, check out this BIPOC–owned app, Shine.
Eat Well
Take a lunch. No really — step away from your computer and desk, and take a real, intentional lunch break. If you’re like me, you find yourself eating while working and rushing through your meal to respond to the next client request or help a colleague with a task. Be intentional on not scheduling any meetings during the lunch hour as well.
When you eat well, you tend to feel better overall in your body — more alert, more energy. Make a goal to try out a new recipe that you’ll cook at home this week. It might be therapeutic.
Exercise
We know that there are many benefits to exercising, including improved mood and increased energy. Make a plan for exercising weekly and stick to it. It can be as simple as taking a 30-minute walk. Or doing some stretch activities at your desk.
Listen to Music
Music is therapy! There is research that shows how music positively effects the body and psyche. Music is often used in healthcare as a healing treatment. Read here for some therapeutic effects of music. More recently The Winters Group has been incorporating music into our education and training programs — in the beginning as people are joining and/or during breaks. We find it helpful, especially when the content is heavy. Music is a way that also connects people.
During our all-staff meetings we sometimes share music as part of our Motivational Moments, and it’s fun to watch the way it effects people — faces light up, shoulders start bouncing. It truly does offer some levity in the day. One of my colleagues recently shared the following video as part of our Motivational Moment during an all staff meeting. Enjoy!
Janelle Monae “Turntables”
Create Art
Painting and drawing can be another outlet. I checked in with our resident artist, Krystle Nicholas, who created the artwork in the book Black Fatigue: How Racism Erodes the Mind, Body and Spirit, as well the art for our popular UNITY swag. Here’s what she shared about how art is therapy for her:
Art is therapeutic for me. I loved art class as a child and recently got back into painting while I was going through a tough time in my life. When I paint, it’s a time that allows me to remove myself from all of the stresses of the day and just focus on creating. I like to listen to music while I paint. Normally, I do not have a real plan unless I am working on a commission piece.
One thing I love about art is that it is forgiving. You’re allowed to make mistakes, start over, pause and analyze your work. I find that some of my favorite pieces were unplanned or contain mistakes. That’s the beauty of it all. In the end, you have something that you can be proud of and display to the world, or just keep to yourself. I think everyone should pick up a paint brush at least once in their life and without thinking, just create.
Don’t worry, you don’t need to be the next Picasso or Basquiat. Just have fun with whatever you create. Check out The Amazing Paint Party (Black owned) and Painting to Gogh for a paint night at home!
Express Gratitude
Ask yourself, what am I grateful for today? There is true power in focusing on things that we are grateful for, versus anything negative we have going on. Try starting a gratitude journal, to write down daily things that make you thankful even during these unprecedented times. As negative thoughts start to creep into your mind, quickly turn them into thoughts of gratitude. You will be amazed at how it shifts your mindset, energy and overall mood. “Changing your thinking can indeed change your world. So, choose the best thoughts that you can possibly imagine.” – Ralph Marston
There are myriad of other self-care activities that may help you get through these times. We’d love to hear what you do as a form of self-care and wellness. Please share in the comments below — you might help someone else!
Please take good care of yourself. 🧡
