SEPTEMBER 2022


[An earlier version of this article appeared in the NPM Washington DC Chapter Newsletter in February 2022.]


I


t is an anxious time for all of us. In many cases, the scopes of our jobs have changed, the needs of our parishioners are great, there are new challenges


faced by our families, we mourn many losses, and we are unable to focus. While there have certainly been moments of grace and silver linings, weariness is rampant. We find ourselves needing care and nourishment for the journey.


A contributing factor to our anxiety is that there are many things beyond our control. It is difficult to plan ahead. Who will show up each week to serve in our ministries? Is there a budget for expenses? Beyond our jobs, news of financial upheaval and bursts of violence infiltrate our daily lives. It can be hard to find steady ground.


Te good news is that, even when there are too many balls in the air and we feel a loss of control, there are small steps we can take to improve self-care and calm, and to regain a feeling of resilience. It is vital that we “put on our own oxygen masks first,” so we are able to continue to help others.


It is difficult to change habits, and long-held wisdom points towards success being found gradually. Crash diets and sudden, rigorous exercise routines are known to fail, but perhaps you will find a few of these points helpful as you move towards greater self-care.


I have divided this list of suggestions for self-care into three categories: physical, emotional/spiritual, and practical ideas for work. While there is much overlap, and these categories are certainly all connected, I feel that they can also be hierarchical. If we do not feel well physically, it’s difficult to have energy for the other things. If our spiritual well-being is suffering, we might not possess the focus needed to face challenges in our work and home lives. I pray that one or two ideas will aid you in your quest for better self-care.


Physical Well-Being


• If you want to improve physical activity, walk outside for 10-15 minutes each day. Gradually increase the length of your walk. Set your timer to get up from your chair hourly. Walk the long way around your


workplace. Search online for short exercise videos for beginners, those with sedentary lifestyles, or those who want a rigorous workout. Studies have long established a strong link between exercise and physical fitness, emotional well-being, and lower risk for disease.


• Get ready for bed early enough to ensure at least seven hours of sleep (according to the Mayo Clinic), choosing calming activities or books prior, and avoiding electronic screens.


• Add one new healthy eating habit, such as having fruit or vegetables with every breakfast and/or lunch. Choose whole grains. Keep cut veggies or nuts on hand for healthy snacking. Once you have success with one habit change, try adding another.


• Drink plenty of water. Te Mayo Clinic suggests 11 ½ cups for women and 15 ½ cups for men daily.


• Prepare nutritious meals in advance for busy days.


• Store healthy snacks, such as nuts and granola bars, at work for times when meals are missed.


• Monitor the effects of caffeine and alcohol on your sleep cycle and anxiety level, and make adjustments. (Search https://www.nih.gov/ for more information.)


• Put overdue medical appointments on the calendar. Calling for an appointment is often the hardest step.


Emotional and Spiritual Well-Being


• Remind yourself that you are worthy and deserve the time and space needed for self-care.


• Find time for phone conversations, coffee, and visits with supportive friends and family members.


• Find a spiritual advisor. • Connect with nature, even if it is on short walks.


• Create something with your hands, with music, or with words. Focusing your mind creatively can be therapeutic.


• Build a puzzle. • Nurture indoor plants.


• Do something for someone else: bring a meal, send a card, volunteer at the food bank. Tinking of others can take our minds off ourselves.


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