Do you currently have COVID? Or are you recovering from a bout? It’s a common story these days. If you’re recovering, perhaps you’re still feeling fatigued, with low energy levels, and a bit of brain fog at the office.
If you’re sitting at home with the virus, perhaps you’re doing all the right things but feeling a bit lonely (you’re not alone!).
Here are our tips for dealing with COVID during the time you have it, and in the process of recovery. Tips include: ways to boost the immune system, making sure you get enough deep rest (both during the day and at night!), and self-nurturing techniques while you are isolating.
Immune System Support
It’s important to keep the immune system boosted both while isolating and in recovery. The evidence backs vitamin C (which helps with healthy immune function), and zinc (supporting antiviral activity) (Harvard Health). Another commonly promoted supplement is vitamin D.
Breathing is also good for the immune system. While in recovery, it’s important to practice deep breaths. John Hopkins University advocates some simple breathing exercises, which begin on the bed:
“Deep Breathing While On Your Back:
- Lie on your back and bend your knees so that the bottom of your feet are resting on the bed.
- Place your hands on top of your stomach or wrap them around the sides of your stomach.
- Close your lips and place your tongue on the roof of your mouth.
- Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.
- Slowly exhale your breath through the nose.
- Repeat deep breaths for one minute”.
The article also recommends similar deep breathing exercises for when standing and sitting. Pick and choose which positions you are most comfortable with, and keep this going for the days and weeks to follow – they are all wonderful life practices!
Stay Slow During the Day
Ideally, we’d take a hint from the Spanish, and take time to rest every day but as many of us don’t have the luxury, it’s important to take things slowly. If you can, keep up those deep breaths, ground through your feet, and do one thing at a time. Slowing down and making time for deep exhales, activates your vagus nerve and brings your nervous system out of the stress response into “rest and digest” mode. Benefits of slowing down for personal wellbeing include mental downtime, a deeper connection with yourself and others, and clearer thinking. When you do have time to rest, please check out this article on 7 Types of Creative Rest!.
Deep Rest at Night
Renowned neuroscientist Matthew Walker has some hot tips for a good night’s sleep. We’ve heard many of them before but it’s a great reminder. They include: having a consistent sleep routine; doing 20 to 30 minutes of exercise a day; taking a bath before bed; meditating before turning out the lights; avoiding meals or stimulants before bedtime; creating a relaxed, dark environment by turning off electronic devices before bed; and utilising pink noise to improve your sleep state. (Masterclass)
Self-nurturing
There’s a myriad of self-care practises of course. But here we are discussing the lack of human connection during personal iso. First, if you’ve pets, grab them for a cuddle! Secondly, try out this technique known as self-havening. Known to increase the delta waves in the brain, self-havening helps us feel more relaxed and restored. Check out this range of videos uploaded for the pandemic from havening.org. Of course, when you are recovered, come in for a massage 🙂
Be well! And see you soon,
The Stable Team.