One Year Out: Remember to Take Care of You

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— Written By Cathy Hohenstein (2 days ago)

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Estoy de Acuerdo / Eu concordo / I agree

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I used to love a rainy day. It would be my reminder to slow down, curl up with a book and listen to the water falling from the sky. Now, even the summer storms that I know are regular occurrences can make me feel more uneasy than before. With the one year anniversary of Helene, we need to remind ourselves that this may be a time of unease. The other thing to keep in mind is that we all will be reacting to the anniversary in different ways. For some of us, we may be relieved to have made it through this year and have much to be thankful for. For others, it may still be hard and life is still not back to “normal” and may seem like it never will. In reality, we were all changed in some way. Allow each of us to react to the anniversary in the way best for us. Some may need to see the pictures from then and now to see how far we’ve come. While for others just reliving the time visually may bring stronger feelings than they are ready for having.

I am also reminded of some of the tips that were out there last fall around taking care of ourselves, mentally. I have added to my daily water bottle a sticker which reminds me to Inhale, Hold, Exhale, Hold and repeat. This cycle can help ground you. Simple breathing exercises can bring a sense of calmness and help you focus.

Square Breath or Equal Breath/Samavritti: equalizing the four components of the breath. To perform square breathing, inhale for a count of four, hold the breath in for a count of four, exhale for a count of four, hold the breath out for a count of four, and continue repeating in this manner. This practice can be done with a count of any number; it is recommended to begin with four and increase your counts as you are able. (You can also perform this pranayama technique without holding the breath in or out if that is uncomfortable.)

If you have high blood pressure or lung, heart, eye, or ear problems you should not hold the breath after the inhale. If you have low blood pressure, you should not hold the breath after the exhale. If you are pregnant, perform samavritti without holding the breath in or out (just equal inhales and exhales).

More tips:

Here are some other tips and if you really need it, ask your doctor or therapist for more intensive help. Don’t be surprised if you have been doing well and the reminders of last year hit you harder than you think.

Be patient with yourself as you continue to heal.
Let your feelings out. To feel better in the long run, you may still need to take time to grieve and cry. Do not push your feelings away or hide them.
Don’t be surprised that little things may bring big feelings or remembrances.
Recognize that others are responding to the anniversary differently.
Try not to overindulge in drinking or eating to escape your stress and feelings.
Be sure to get enough rest and sleep. Sleep can help to relieve stress.
Spend time with family and friends. Try not to isolate yourself. A little alone time is fine but staying isolated for a long time may not help.
Remember to think about what is important in life. Take time to look forward to the future, but remember to live in the present.
Acknowledge that you have been through a significant event and it will take time to heal. Even a year is not a lot of time.

Additional tips for coping with experiencing a disaster:

Reach out for support. If you are feeling lonely or isolated, contact your doctor or other local resources.
Do something, no matter how small, for yourself each day.
Maintain as normal of a schedule as possible.

When is it time to seek more help? These may be new feelings or have reoccured after you have been feeling okay.

Signs that it may be too much to handle on your own and you may need extra help are if you are going through any of the following: