Self-Care Tips from a GBMC Psychiatrist

Self-care is more important now than ever. Keeping your mind healthy is just as important as keeping your body healthy! GBMC’s Chair of Psychiatry, Dr. Rachna Raisinghani, put together a list of ways to cope with stress during these uncertain times. (Many of these also work when there isn’t a pandemic!)

• Keep a positive attitude; intentionally focus on what went right today as opposed to what went wrong. Limit your exposure to “doom and gloom” editorial commentary that creates a spike in your anxiety. Pessimism can be mentally contagious.

• Get enough sleep. Limit news and social media access before bedtime. Knowing up-to-the-minute statistics will not help you sleep better.

• Eat as healthfully as possible. This will improve your mood, lower stress, and help keep your immunity up.

• Exercise to help decrease stress.

• Skip the alcohol, drugs, and compulsive behaviors that only temporarily decrease stress levels.

• Notice what you don’t usually notice: sit outside, look around at the signs of spring and nature. Pay attention to how cute and loving your kids or pets are.

• Make a mental note or actual list of 3 things you are grateful for every day. Focus on what you HAVE as opposed to what you are lacking.

• Use technology wisely. Skip the push notifications and automatic news feeds. Limit your incoming information to a couple of reputable sources like: coronavirus.maryland.gov/

• Seek out positive social support. Find friends, families, social, or spiritual communities that are supportive and reasonable in coping with this pandemic.

• Help someone if you can see they are overwhelmed. Even small gestures can mean a lot. Likewise, if you need help, it’s okay to ask for it and accept it.

• Accept that there are events that you cannot control. Take necessary precautions and follow recommendations, but do not obsess or panic.

• Find fun activities that you can do online. Many places are offering virtual versions of shows and experiences that they normally provide. Take a virtual tour of some of the National Parks here.

• Try using relaxation and meditation apps to help calm your mind in times of anxiety.

• If you are losing sleep, frequently panicking, unable to function at your usual level due to your anxiety, then consider seeking help from a mental health professional!

*Click here for more information about the coronavirus (COVID-19)*