Written by Izabelle Rocha, University of Guelph BA Honours, Psychology Undergrad
As the winter season unfolds, it's essential to prioritize practical self-care that nurtures emotional, physical and mental wellbeing. As days become shorter and the weather becomes colder it's common to find ourselves facing unique challenges in our mental health and recovery process. In eating disorder recovery these seasonal shifts may present additional hurdles highlighting the importance of self-care at this time.
Here are three self-care suggestions that can be implemented at any time of year to support the recovery process.
Journaling for Emotional Wellbeing
Self-care tends to focus heavily on physical aspects of wellbeing and neglect the necessary care of emotional and mental health. Journaling can be a great way to self-reflect, reduce stress and enhance overall mental wellbeing. Journaling can be about anything you'd like, here are some prompts to keep in mind.
Gratitude: 3 things you are grateful for today
What have been strengths in my recovery?
What do I need to feel emotionally supported (spend time in nature, call a loved one when stressed, setting boundaries, etc.)?
To stay consistent with journaling, it can be helpful to set a time where you do it every day such as before bed or as part of your morning routine. Setting a realistic amount of time that you will journal each day will help the activity seem less daunting as you start out. Journaling apps such as Day One and Diarium can be used for easy access wherever you are.
Mindful Technology Use for Mental Wellness
Social media is a prominent part of many of our lives and concerns have been raised that what we consume on our phones can influence our perspectives, feelings and even decisions. With many social media platforms being embedded in an engagement seeking orientation it creates a nature of best foot forward in which social media becomes a highlight reel of people's lives. Although there are benefits to media such as a sense of community and support and information sharing, media can also progress toxic ideals and lead to comparison and negative body perception. In light of this, check in with yourself, take a look at the accounts and people you follow and ask yourself the reason you follow them; How does their content make you feel? Does it add value to your life? Prioritize following people who make you feel good and who are adding value whether it's through reliable information or just comedic relief. Creating a feed that is diverse and includes healthy positive role models that help you feel empowered and confident is a way to ensure your time spent on social media is supportive. In addition, being mindful of your screen time and setting healthy boundaries with technology, although hard, can make a difference.
Embracing Holistic Movement
Find joy in movement outside the constraints of structured exercise and participate in activities that allow you to connect with yourself and reap the psychological benefits that come with it. This could include activities such as exploring nature for grounding through hikes or walks in your neighborhood. In addition, practicing yoga can offer a space to explore self-compassion and practice mindfulness. These activities promote a more intuitive and joyful approach to movement focusing on the individual experience rather than the rigid routine that can come with fitness. Equally important is allowance for rest, embracing rest is a key aspect of self-care.
Amidst the winter season it's crucial to maintain healthy practices that provide support for emotional, physical and mental wellbeing. It is important to also seek support from therapists or dietitians with specializations in eating disorders as consistent sessions with your support team is a practice of self-care. Embracing various forms of self-care, celebrating small victories and prioritizing rest can set a well-balanced foundation for the cold months.
References
Jepsen Trangsrud, L. K., Borg, M., Bratland-Sanda, S., & Klevan, T. (2020). Embodying experiences with nature in everyday life recovery for persons with eating disorders. International Journal of Environmental Research and Public Health, 17(8), 2784. https://doi.org/10.3390/ijerph17082784
Marks, R. J., De Foe, A., & Collett, J. (2020). The pursuit of Wellness: Social Media, body image and eating disorders. Children and Youth Services Review, 119, 105659. https://doi.org/10.1016/j.childyouth.2020.105659