Taking Care Of Yourself During A Crisis

Fear, tension, and anxiety are all normal responses during times of crisis — but they may be difficult to manage. Depression, anxiety, and feelings of being unable to cope are all normal human experiences. When faced with a difficult situation, we may wonder how to proceed. Too much time spent with exposure to news and social media may also have a harmful effect on physical and mental health. It is crucial to prioritize self-care in light of the present international situation.

At the 4th Annual Mental Health Symposium, LA County Department of Mental Health's Franklin Ramero, MSW, LCSW shared advice on how to care for oneself in times of crisis. Check out what he had to say below. 

It’s not about perfection it's about reflection

“Give yourself the permission to make mistakes and reflect on how you might want to do things differently the next time.” he says. 

Performing with the goal of perfection in mind constantly causes a tiny increase in tension, which leads us to assume that any of our next movements might result in our demise. During difficult times, having patience for yourself is a great way of practicing self care. 

Instead of striving for ultimate perfection all the time, simply take time to reflect — especially when you’re overwhelmed. For instance, as a parent, it’s very normal to get flooded with feelings of anger and frustration. Sometimes, you’d even wish you never had kids at all. This is normal, but make sure you don’t dwell on them, as it can wreak havoc on your long term emotional health. 

The next time you feel frustrated, take some time to breathe and be in the moment. “Be gentle with yourself and realize that we are all a work in progress and we're trying to do the best we can with what we have.” Ramero states. 

Gratitude

You’d be surprised at how gratitude can incredibly help in unprecedented times. Taking the time to recognize the positive aspects of your life is essential during times of crisis because it enables you to alter perspectives, ease fear and worry, and retain a positive attitude in unsettling situations. 

Expressing gratitude can be done in a lot of ways. You can start a gratitude journal where in your just list down one to two things that you’re grateful for each day. It can also be as simple as sending a thank you note to your friend, or hugging your family member. 

Resources for practicing self-care

Franklin Ramero also shared different resources that people can use to help themselves cope in stressful situations:

Mindful USC:

Classes, programs, and activities hosted by Mindful USC aim to promote learning, well-being, knowledge, compassion, and community. 

UCLA Health/UCLA App:

Developed by the UCLA Mindful Awareness Research Center, this application makes it simple to meditate attentively wherever you are. It has a wide variety of options such as: 

• 
  Meditations in English and Spanish.
• Meditations for health conditions
• Videos that explain the basics of meditation, recommended positions, and the research behind mindfulness
• Podcasts every week; each episode is a 30-minute reflection on a new topic that listeners may browse or save.
• An independent meditation timer

Take 5 Breathing

Take 5 breathing encourages kids to focus on taking five deep, steady breaths in through the nose and out the mouth. You can see Franklin Ramero’s demonstration through the video below.