Thread by @ZJAyres

During #COVID19 I've seen many posts saying "be kind to yourself", my own tweets included. It's got me thinking, if you don't know *how* to be kind to yourself, it's not helpful advice, so here are some ways you can be kind to yourself. 👇 #AcademicChatter #phdchat 1/n

The first thing to note is establishing a self-care routine takes time. It takes a lot of trial and error. Just because something works for one person, doesn't mean it works for another. I note, having the time to work at it is
a privilege. Here's a few ideas... 2/n

Create a schedule ⏰ - by planning your days you can concentrate on the things you *can* control. The important thing here is to give yourself both a degree of accountability (figure out what's essential for you), yet be forgiving if you don't achieve everything you aim for. 3/n

Exercise 🏋️‍♀️ - endorphins released during sport can lift our mood. If it's getting outside for a run, or lifting tin cans of beans in the house, or stretching, doing a little bit of exercise is important. There's some great 15 minute workouts online if you are pushed for time. 4/n

Practice mindfulness 🧠 - Even if it's just a minute per day, taking the time to reflect, be present and relax can be incredibly calming. There are some excellent apps like Headspace to get you started. 5/n

Let go of the guilt 👋 - right now, survival, or friends and family have to come first. Only then can productivity and work output follow. 6/n

Try journalling 📗 - By writing even one sentence on how you've felt every day you can start to figure out what is triggering you, by looking for trends at a later date. By looking at when you felt good, what did you do? 7/n

Connect with others 📲 - talk through how you are feeling with others. Reach out to loved ones and make sure to stay connected during this time. Not sure who to talk to? There are some excellent online initiatives like the @GC4AMH #COVIDcafe to curb loneliness right now. 8/n

Seek help 🤝 - Remember that what you are feeling is valid right now. I've seen lots of people saying "but there's so many bigger problems right now". You deserve help if you need it, pandemic or not. Reach out to available hotlines or medical professionals. 9/n

Try new hobbies 🖌️ - Finding ways to relax is really important, so exploring new hobbies may help you. 10/n

Understand your value 🏞️ - If you find yourself not able to work in the same capacity in the pandemic, it's time to recognise you are more than your work. There are many things that make you, you. Explore these. 11/n

Accept that basic needs come first right now 🍎- it's okay to put off that assignment temporarily if you need to get food, look after family etc. Tell people you are struggling, and deadlines may well be moveable. The RSC and other bodies have hardship funds to help. 12/n

This is just a few things that might help. Remember to focus on what you can control, not what you cannot. 13/n

I'm interested in hearing people's self-care strategies right now. What are you doing to help yourself get through right now?

I'm baking more, and I've taken up daily origami to focus myself in a bit and allow myself 10 minutes to not be anxious. 14/14
#AcademicChatter #phdchat