9 Tips for Self-Care in Difficult Circumstances

The year 2020 was a difficult year, and everyone wondered where things would end. Since that time, the world has witnessed many painful calamities, and perhaps more will come as well.

Solutions may be delayed. Therefore, you must discover your own way of steadfastness and continuity.

It's hard to stay strong when nothing seems to be going right, and although the tips below aren't a substitute for getting professional care, financial and other circumstances don't always make seeking treatment an option.

These tips can help you survive difficult circumstances.

9 tips for self-care in difficult circumstances

1. Take a Deep Breath

A lot of times you worry about the fears of the future, rather than what is happening in the present. When negative possibilities loom on the horizon, it can seem impossible to stop yourself from thinking about bad things like losing your house for example.

One way to focus on the present and think calmly is to focus on your breath. Try exhaling twice as long as inhaling. This process activates the parasympathetic nervous system, which tells your body to calm down.

2. Follow the HALT Technique

Any time you feel negative, you can use the HALT technique to determine if physical sensations are contributing to your mood. HALT stands for Hungry, Angry, Lonely, and Tired. While this method won't eliminate your problems, it can help you practice essential self-care.

Think of the Snickers commercial; it's not you when you're hungry or super stressed. While you might want to snack on a healthier chocolate bar, state your needs, write a never-to-be-sent message to control your anger, or take a nap if you're tired.

3. Decide What You Can Control

The term "uncertainty" may be the most terrifying and depressing in the language, and no matter how tired you are of this term, it continues to be popular.

Make a list of what you can control. For example, you can't prevent layoffs, but you can renew your resume. You can't force a landlord not to sell, but you can look for more affordable housing options that will allow you to save money and get back on your feet once again.

4. Forget the Things You Can Control

You can use mindfulness techniques to let go of the things you can't control. Once you take off the burden of trying to change something you really can't change, you can devote more energy to the things you can actually influence.

5. Nourish Your Body Well

Science has discovered a link between gut bacteria and your mood. Changes in the bacterial composition of your gut can affect mental disorders, autism, and Parkinson's disease. When you eat the wrong combinations of foods, you throw away your microbiome, or good bacteria.

Therefore, what you eat affects your mood negatively or positively. So, try to avoid foods that contain processed flour. Processing removes vital nutrients, such as magnesium, from the bran.

Instead, choose foods like nuts, which are high in mood-enhancing minerals. Some Asian research also suggests that eating more fish may reduce your risk of depression.

6. Do Sports

Exercise is one of the best ways to improve your mood. The problem is that when you feel depressed, exercise becomes the last thing you feel energized enough to do.

Use this psychological trick to get going: Convince yourself you only need to exercise for 10 minutes, set the timer, and stop when it rings. The idea is that once the endorphins start flowing through your body, you'll probably want to finish your workout.

7. Define Your Support Network

You may feel isolated when things go wrong, and pessimistically think that no one cares about you or your problems because everyone has their own problems to deal with.

So, reach out to your surroundings anyway. Your social support system can remind you of your core value. Regardless of your job, housing or financial situation, it can also point you toward the perspective needed moving forward.

8. Do Something Nice

Strange as it may sound, but the best thing you can do when you're feeling down is support someone else. This is because volunteering raises levels of serotonin, oxytocin, and most other neurotransmitters, all of which improve mood.

Spend some time taking care of the kittens at the local animal shelter, give some money to the beggar you see on the street, and if you have the means, buy them a meal, too.

9. Try to Get a Sound Sleep

You know how angry you feel after so much flopping. So, try to get enough sleep.

If you find that sleep is out of reach due to anxiety or depression, seek help. If that is not possible in your circumstances, natural remedies can sometimes work.

Valerian tea is a good choice, but it takes up to two weeks for it to work in your body, and over-the-counter allergy pills like Benadryl can help you sleep.