Is your self-care routine lacking? Work, family duties, and social engagements are just a few examples of the many things that prevent people from taking care of themselves.

Indeed, adjusting to life after a global pandemic can be exhausting. A return to the workplace, long hours at your job, then coming home and having to care for your family might make things feel overwhelming at times, even as the world adapts to the “new normal”.

With this in mind, here are a few pointers to help you look after your own wellbeing as Malaysia transitions to the endemic phase.

1. Confide in others

A friend, family member, or co-worker you can confide in can be a good source of support. Being able to talk honestly about how you’re feeling with someone who genuinely cares could help you feel better about yourself.

So get in touch with your loved ones – a face-to-face meet, a video chat, or a good old-fashioned phone call can help you remain in touch with your loved ones.

2. Eat regularly

Get adequate nourishment so you’ll have more stamina and mental clarity, as well as a more restful sleep at night. If you find it difficult to eat regularly, consider keeping a supply of healthy and high-protein snacks on hand.

3. Make your own meal

There’s nothing like a home-cooked dinner, especially one you create yourself. Alternatively, ask a family member or friend for their favourite dish, or check out simple recipe blogs.

4. Turn off

Unplugging at the appropriate times – especially before bed – can help keep your mind healthy and reduce the risk of mental illness. The best way to remain up to date is to check in on social media from time to time, but don’t overdo it.

Otherwise, anxiety and worry are likely to rise as a result.

5. Abandon the snooze button

Snoozing in the morning is something many people do as they believe it is a more effective method of waking up, but it actually promotes sleep disruption and makes one more drowsy.

Sleep specialists recommend setting the alarm for the time you actually wish to get up. By doing so, you’ll have less fatigue throughout the day, since your body will learn to wake up at that exact time.

6. Find a purpose

Find out what makes you happy and provides you with a sense of meaning, fulfilment and purpose. It might be making music or art, engaging with religious or spiritual activities, spending time with your family, or doing something else.

Reflect on your life goals, and what – or who – are essential to your happiness.

7. Journal

Relevantly, keep track of your goals – what you’ve accomplished and what you still have planned – by keeping a notebook or scrapbook. Maintain a goal-oriented approach to life.

Setting and achieving new objectives can help you stay focused on your recovery and help you stay healthy in the long run.

8. Allocate worry time

Worrying might seem contradictory but it’s essential to set out time for it. Researchers have found that setting aside specific times each day to focus on your worries can help keep them in check. Here’s how it works:

• Instead of fretting all day, aim to limit anxious thoughts to 15-20 minutes at a time.
• Make a list of the things you are concerned about, and write them down or talk about them with someone.
• Don’t stress about running out of time. When the timer goes off, get up and do something to take your mind off your troubles.
• Don’t worry about things until it’s time to worry about them. If you find yourself beginning to fret, remind yourself to do it only during the predetermined time.

Studies show that anxiety is reduced in persons who consistently practise this method. They are better able to maintain concentration and stay on track for the rest of the day.

9. Be aware of ‘red flags’

Identifying the ideas or sensations that contribute to your distress cycle and feelings of overwhelm could help you deal with periods of distress.

Anxiety, depression, and other unpleasant emotions can be exacerbated by thoughts like “why can’t I concentrate?”, and activities such as monitoring the news obsessively. This is why it’s important to pay attention to your thoughts, feelings, and bodily sensations.

10. Practise gratitude

One of the most strongly constructive actions one can take is to recall and acknowledge the good in one’s life. It’s about being present in the here and now, rather than constantly ruminating on the past, thinking of what might have been, or overthinking about the future.

Meditation, focused breathing, and mindfulness – focusing on the present moment – are useful tools. Simple methods of practising gratitude, such as saying grace before a meal or consciously relishing the feel of the sun on your skin, can go a long way towards improving one’s mental wellbeing.

This article was written by Ava Marino for The New Savvy, Asia’s leading financial, investments and career platform for women. Its vision is to empower 100 million women to achieve financial happiness by delivering high-quality content through conferences, e-learning platforms, personal finance apps and e-commerce stores.