Self-care in Pandemic: What to Do & What to Avoid

The COVID-19 pandemic has affected almost all individuals and families worldwide. We cannot deny how it has compromised people’s physical health, mental state, and overall well-being. It has gone as far as taking away the lives of people.

Because of this, self-care is paramount in a COVID-stricken world. However, it goes beyond boosting your immune system, getting vaccinated, and protecting yourself from the coronavirus. It’s also about fostering your mental health and addressing psychological issues. The ultimate goal is to ensure your overall health and well-being.

Fret not, as we’ve rounded up some self-care tips for you. Here’s what you need to do and try to avoid during the pandemic:

What to Do

It takes a conscious effort and deliberate decision to take care of yourself. You don’t just sit down and wait for people to give you a nudge. While it’s vital to ask for help in a global crisis, you must do your part. Here are things you must do in the COVID world:

  • Eat healthily: While stuck at home, you must be mindful of what foods you put on the table. As much as possible, they must be nutritious and healthy. That said, opt for whole fruits, green leafy vegetables, whole grains, lean meat, dairy products, and nuts. However, observe food portioning as you don’t want to become obese while stuck at home.
  • Stay hydrated: When it comes to hydration, water is the best. The rule of thumb is to drink plenty of water every day. But while most of us believe that drinking eight glasses of water is best, the recommendation varies. According to WebMD, men should get three liters (13 cups) of fluid every day, while women should get two liters (9 cups) a day.
  • Exercise regularly: It’s imperative to be physically active during the pandemic despite the home isolation. It doesn’t have to entail hitting the gym or doing home exercises. These can include doing household chores, playing sports with kids, and walking around the house, among others.
  • Sleep well: Sleep is essential, especially for mental health. The Centers for Disease Control and Prevention (CDC) provide sleep recommendations for people of different age groups. Adults must get seven or more hours of sleep per night; teens must have eight to ten hours, and children must get nine to 12 hours per night. However, this must be a sound and restful sleep.
  • Pamper yourself: It’s imperative to have a ‘me time’ during this pandemic. First, find some time to pamper yourself. Also, take a break from doing your work and managing the household. Plus, don’t forget to pursue your hobbies and interest.
  • Constantly communicate: Communication is all the more necessary in a global health crisis. Sure, you may have stayed indoors since the COVID-19 outbreak. However, it’s essential to talk to your family and friends regularly. Take advantage of digital technologies to get in touch with your loved ones.

What to Avoid


On the other side of the spectrum, there are a few things you must completely avoid or strictly regulate. This is to protect your physical health, mental state, and overall well-being. Take note of the following:

  • Avoid unhealthy foods and beverages: Certain foods and drinks you must avoid and control consuming in a pandemic. Be sure to avoid canned goods, processed foods, preservatives, and those ordered from fast-food chains. For drinks, cut down on carbonated beverages and those rich in sugar.
  • Avoid alcohol: It’s important not to indulge in drinking alcohol as a means to cope with the global health crisis. Now is the best time to have alcohol detoxification while in a pandemic. If you are a regular drinker, consider controlling your alcohol consumption. But if you are a heavy drinker, seek help from a professional for your alcohol detox.
  • Quit smoking: Apart from alcohol, you may also want to start your journey towards smoking cessation. However, this has to be done gradually to avoid withdrawal symptoms. You must come up with a quit-smoking plan.
  • Regulate digital consumption: It’s vital to regulate your digital consumption during the pandemic. While stuck at home, you are probably hooked online most of the time. You constantly browse your social media, check COVID news, and kill your time online. Stop! Be sure to take control of your digital consumption, as it can take a toll on your physical and mental health.
  • Avoid going outdoors: It’s best to avoid going outdoors, given the rising COVID-19 cases. This is to avoid compromising your health and risking your life. Be sure to go outside of your house only if it’s necessary. And while at it, strictly follow health and safety protocols such as wearing a mask, having social distancing, and hand-sanitizing.

At this point, you now know what to do and avoid during the pandemic. For self-care, consider the valuable advice outlined above. By observing all these, you’ll be able to take good care of yourself. Ultimately, you’ll find yourself rising above the pandemic situation.

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