Essential Isolation Self-Care Checklist

Taking care of ourselves physically and mentally is vital to reach our full potential. Self-care is a key factor when it comes to being the best versions of ourselves and enables us to better care for those around us too.

While the world has been presented with an array of challenges in light of the COVID-19 pandemic, self-care has never been more important.

What is self-care?

More than just ‘me time’, self-care is a deliberate act with the intention of taking care of our health. This includes physical health as well as mental and emotional wellbeing.

The benefits of self-care are far-reaching and include reduced stress levels, increased levels of resilience and improved overall health. With a little commitment, self-care is something we can all practice every day. Your mind, body and soul will thank you for it.

Checklist – Ways to practice self-care

1. Create a routine that works for you

A routine can help you stay motivated and feel better equipped at managing your time. Your routine should be tailored to you and your individual wants and needs, providing space for all the things that you value.

2. Make time for rest

Sleep is vital for optimal functioning and most adults require around 7 to 9 hours each night. In fact, your ability to get quality sleep can be an indicator of your overall health, so ensure that you don’t ignore rest as part of your self-care practice.

3. Prioritise movement

The benefits of exercise cannot be overstated. From making you feel happier, to increasing energy levels and helping you maintain a healthy weight, it is important to move your body every day. This can be a brisk walk, yoga, bike-riding – whatever form of movement you prefer or a combination of many.

4. Limit your screen time

While screens have become a focal point of modern life, setting aside screen-free time is a must. Reducing screen time can encourage you to be more active, sleep better and improve your mood.

5. Spend time in nature

From gaining essential nutrients like Vitamin D to its calming effect both physically and mentally, time spent in nature is time well spent. Getting outdoors can be a valuable self-care practice that can be easily incorporated into daily life.

6. Do things you enjoy

Even when life is busy, it’s important to find time to do the things you enjoy most. While there are limitations currently due to coronavirus, try to adapt your usual hobbies as best you can, or discover something new that feels fulfilling and makes you happy. It could be writing down your feelings, learning a new skill or just listening to your favourite music.

7. Stay connected

Loneliness over long periods of time can affect both your mental and physical health so it is very important to allow yourself time to connect with other people. Catching up in person may not be possible for now, but picking up the phone, jumping on a video call or reviving the pastime of letter writing is a self-care practice worth doing.

8. Nourish yourself

Putting healthy food into your body shows that you value yourself. Your body deserves good food, and cooking can be a rewarding and nourishing act of self-care.

9. Be patient and kind

It’s okay to have a bad day. You might not feel motivated every day. In fact, you might feel less motivated than ever at the moment. Create space for your feelings, whether they are good, bad or in between.

10. Reach out

The ultimate act of self-care is allowing yourself to reach out when things get tough. Ask for help and seek out support as you need it. This could be family and friends, or even your employer. You might prefer to contact an organisation who specialises in listening and supporting others such as Beyond Blue, Lifeline or Sane, to name a few.

Online Self-Care Resources

In addition to various online and/or phone-based resources you can reach out to, there are also plenty of app-based resources to support your self-care endeavours. If you’re ready to prioritise self-care, try downloading these:

Headspace’s app is the perfect on-the-go tool for mindfulness and meditation
Shine is useful for setting goals and staying motivated.
Happify uses science-based games to help you overcome negative thoughts.
Get creative and unwind with Colorfy, enabling you to gain the benefits of colouring-in, but in a convenient digital form

Remember, self-care can come in many forms and should be tailored to each individual. Practice self-care in the way that works best for you and reach your full potential.

Seek out support

If your mental health is suffering, chat to your doctor about a mental health plan. There are also a number of organisations who can help to support you in managing your mental health and wellbeing:

- Lifeline Australia – Provide access to 24 hour crisis support and suicide prevention services.
  Website: www.lifeline.org.au
  Telehone: 13 11 14

- Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
  Website: www.beyondblue.org.au
  Telephone: 1300 224 636

- Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
  Website: www.headspace.org.au
  Telephone: 1800 650 890

- 1800 Respect – Provides 24 hour support to people impacted by sexual assault, domestic or family violence and abuse.
  Website: www.1800respect.org.au
  Telephone: 1800 737 732

- Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
  Website: www.mindspot.org.au
  Telephone: 1800 614 434

- Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
  Website: www.kidshelpline.com.au
  Telephone: 1800 55 1800

- National Debt Helpline – Helps people tackle their debt problems.
  Website: www.ndh.org.au
  Telephone: 1800 007 007

- National Coronavirus Helpline – Provides information and advice about COVID-19.
  Website: www.health.gov.au/contacts/national-coronavirus-helpline
  Telephone: 1800 020 080

For information about additional organisations, resources, and online mental wellbeing apps, please visit our mental health resources page for contact details.

Essential Isolation Self-Care Checklist