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How The Right Practice Can Strengthen Your Mental Health.A Guide to Self-Care in a Pandemic.

8 Tips To Feel More Energized

We are all in this together. A pandemic is certainly a challenging time for us all. It is paramount to take care of your mental health for overall wellness and a strong immunity. The following eight practices, done right and done daily, will strengthen your resilience during stressful times.

1.Practice mindfulness: Taking a pause during the day can be a very powerful practice. Take for example, The Mindfulness-Based Stress Reduction (MBSR), a cognitive therapy by Professor Jon Kabat-Zinn (an American author of the bestselling 1990 book, Full Catastrophe of Living and founded the Mindfulness Based Stress Reduction Clinic and the Centre for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School). S.T.O.P. is an exercise that you can integrate to expand mind awareness. The acronym stands for:

S Stop! Whatever you are doing, take a pause.

T Take a breath to connect to the present moment.

O Observe. Assess the situation inside and out. Notice where your mind has gone. 

How are you feeling? How is your physical body feeling?

P Proceed with compassion. Ask yourself, what do I need right now? Perhaps you 

notice tension in your shoulders or your jaw has tightened. Maybe your thoughts are racing. Proceed by making a sensible self-care choice. Begin with stretching, or taking a short walk or drinking a cup of tea. 

The more you practice S.T.O.P. during the day, the more space you create to cut out the bad habit of going on auto-pilot mode and switch to a being-mode.

2. Practice To Empty The Mind: You don’t have to become a monk to practice meditation. This practice, also known as Body Scan Meditation, is an easy-to-follow practice. 

Begin by sitting in a comfortable chair, lean against the back of the chair, rest your hands on your thighs, feel the rhythm of your breath from your abdomen, keep your eyes gazing downward.

As you breathe in and out, connect to all the parts of your body. As you breathe in, say “Re” and as you breathe out, say “Lax”. As you repeat, Relax, feel your breath all over

your body: feet, ankles, calves, knees, thighs, bottom, pelvis, abdomen, chest, lower back, sacrum, shoulders, upper arms, elbows, forearms, hands, fingers one by one, neck, throat, back of the head, ears, and forehead. Include the tiny muscles around the eyes, nose, cheeks, tongue and mouth. This exercise could take five to ten minutes. Last, finish by repeating, "I now let go of all thoughts, all wants, all haves. I am thinking about nothing at all."

3.Let go of worrying thoughts: Your hands work like a magnet, pulling excess anxious thoughts and energy from your body. This activity will help you feel calm and content.

Start by rubbing your hands together, rapidly. With the flat part of your warm palm, place beside your opposite eye. Sweep the hand up and around your ear, down your neck and shoulder, down to the arm and fingers. Warm your hands again and repeat on the opposite side. 

4.Avoid the consumption of brain-stimulating drinks such as caffeine and alcohol. Instead, drink a cup of invigorating teas, such as turmeric with cinnamon and ginger, or a matcha or peppermint tea. These options are a much healthier choice to reduce stress and help you focus.

5.Administer a self-massage before going to bed. Ayurveda daily routine recommends the use of essential oils to calm down an over excited nervous system and body. Use them in combination with a carrier oil such as almond or coconut oil and add an essential oil, such as lavender, chamomile, sandalwood, ylang-ylang, including oils with florals notes like jazmine or rosewood.

6.Set up healthy boundaries from excessive social media and digital devices. Since most of our interactions happen virtually, daily schedule time to unplug yourself. Use this time to reconnect with yourself with a mindful activity that you enjoy doing. This will help balance out the stress.

7.Take a tai-chi or slow yoga class, if you have trouble sitting still. Both disciplines can equally help you to feel grounded and bring you peace of mind. 

8.Use guided meditations apps such as Breathe, Calm, Headspace, Daily Mindfulness or Rewi. Have diversity with your meditations; it will help with relaxation, sleep, stress relief, healing, focus and much more. These apps are free and at your fingertips!


Give yourself time to make your chosen practice a habit.

You will feel more energized.

You will feel less exhausted.

You will be less reactive to daily stressors.

You will have more clarity to make decisions.

As a result, your motivation, peace of mind and feelings of happiness will improve.

Make an effort to try a new practice daily. Which one will you test first? Do you use or rely on a practice that you’ve used in the past successfully? Alone or with a group, practice self-care techniques for a stronger YOU!


Chair Yoga By Edeltraud Rohnfeld

Be the Boss of Your Thoughts By Jan Yordy

Reviewed by Jessica Caceres


Monica specializes in Mindfulness and mind-body Self-care Therapy To connect and find more about her services visit   at,


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