As the pandemic era continues to present challenges, the practice of self-care to improve mental health and well-being remains important in our lives. Whether it is an acute stressor or a more chronic one, finding ongoing strategies to maintain wellness and build resilience should be a high priority in the new year.
Experts from trauma and disaster research programs across the country have weighed in on this, most notably Dr. Melissa Brymer, from the UCLA-Duke National Center for Child Traumatic Stress. Dr. Brymer advocates a proactive approach to maintaining psychological well-being. Furthermore, instead of waiting for the stress to hit, she posits that we should all develop a plan in advance that we can fall back on when a current thought, situation, or emotion challenges us.
Brymer’s new framework for self-care is coined PRN: Pause, reset, nourish. In fact, PRN comes from a common Latin medical term which means pro re nata, which means “take as needed”.
P-Pause
Pause and take three breaths to check in with your body, mind, and feelings.
First breath asks – Where is the stress in my body right now? Release it.
Second breath – What is going on in my mind? Release it.
Third breath – What do I notice about my feelings? Name them and release.
R-Reset
How do you re-focus and reset your mind away from difficult emotions or thoughts?
Imagine letting go of the negative feelings and re-focusing thoughts and attention on something positive. Perhaps a breath of fresh air, interacting with a pet, or a moment of mindfulness is all you need for a quick reset and letting go of negative thoughts or emotions.
N-Nourish
Nourishing your mind, body, soul and spirit are critical, yet at times difficult to do. It can be easier if you pause and think about a rewarding moment at home or work.
Replenishment can happen by finding small moments to be joyful and imagining them during times of stress.
Stress takes a great toll on our physical, emotional, and mental health. Being proactive and engaging in self-care practices are critical to minimizing the impact and building resilience. While self-care once seemed like a luxury, the pandemic era has shown us that it has become a necessity. The start of a new year is a great time to employ this new framework and build resources to proactively cope with stress.
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.