This sudden global shift comes at a heavy cost: Feelings of uncertainty, anxiety, grief and isolation are widespread. It’s OK to grieve. It’s OK to feel overwhelmed. But we also need to make a conscious choice to work through our grief. Tap into our own resilience and the support available to us. Though we don’t have control in many ways, we can control how we respond to our new reality and take care of ourselves each day. Self-care is essential now more than ever; as we strengthen our emotional selves, we also fortify our immune systems. A situation has the potential to change your negative train of thought. Check your energy levels regularly and ask yourself…How am I currently feeling? The answer will give you a moment to pause, reset, and adjust if you need to. You cannot function at your best if you’ve got no energy, tired, or exhausted. Looking after yourself is not selfish it’s vital. You cannot give what you don’t have. We live in a doing world and forget that we are human beings not human doings. Rest, space, slow down, a power nap, plenty of sleep, breaks will all help to keep you fully charged. “Self-care is never a selfish act. … Anytime we can listen to true self and give the care it requires, we do it not only for ourselves, but for the many others whose lives we touch.” — Parker Palmer, author and teacher.

1. Dr Alice Aloysius
Psychologist (RCI –CRR NO. A11355)

3. No one can avoid the unexpected
Covid-19 Pandemic
But these simple steps can help
you better face life’s
uncertainties

5. Real Example for the best personality

7. SELF-CARE ACTIVITIES
Self-care is divided into 6 categories
•physical self-care
•psychological self-care
•emotional self-care
•spiritual self-care
•social self-care
•professional self-care

8. PHYSICAL SELF-CARE
Physical self-care activities will help you stay (or
become) healthy and fit. By taking care of your
body you will lower the risk of developing
chronic illnesses and increase the chance of
having a healthy and functioning body for many
years to come

10. •have regular and healthy meals
•maintain personal hygiene
•exercise daily
•engage in fun physical activity (dancing, swimming, walking, sports, cycling,
climbing…)
•have a regular sleep routine, give your body enough time for recovery
•go to regular/preventive medical check-ups
•take care of your physical appearance
•take time to rest and unwind after work/school
•rest when sick and tired, allow your body to recover naturally to minimize
the need for medications
•get out and walk every day (for every hour you spent sitting, walk for 10
minutes)

11. PSYCHOLOGICAL SELF-CARE
Psychological self-care activities broaden your
life experiences and keep your mind young,
flexible and resilient. They should be
challenging and rewarding. By consistently
practicing these activities you will notice
improvement in all areas of your life.

13. •practice a hobby (arts, crafts, music,
gardening…)
•learn new things (unrelated to work/school)
•read on topics unrelated to work/school
•do something challenging, engage your
intelligence by doing something you are not very
good at
•do something creative, creative activities keep
the mind young and agile

14. •be curious, keep an inquisitive mind, wonder about the
world around you and actively seek learning opportunities
•take a break from screens, for 1 hour before sleep turn off
all the screens, yes the phone also, and allow your brain to
rest from the constant influx of information
•spend time alone – doing nothing, it is known that
incredible things can come out of boredom
•exercise your patience, next time you are waiting in line
instead of passing time on the phone use this as an
opportunity to practice patience
•go on a vacation / day-trip
•spend time in nature

15. PROFESSIONAL SELF-CARE
Professional self-care includes activities that
help you stay knowledgeable and relevant in
your profession as well as respect your limits
to prevent burnout

16. •Read professional journals to stay on top of the news from
the field
•Always learn new things related to your profession
•Prevent burnout by knowing your limits, taking regular
breaks and not taking on more work than you can handle
•Keep your workspace clean and organized
•Plan your work by writing yearly/monthly/weekly/daily to-
do lists
•Maintain friendly but professional relationships with
colleagues
•Learn strategies to deal with difficult people

17. SOCIAL SELF-CARE
Social self-care activities are focused on maintaining
satisfying and close relationships with people and
having meaningful interactions. People are social
beings that rely on each other to survive. That
means having healthy and meaningful relationships
with others is essential to feel fulfilment and
happiness in life.

18. •spend time with people you actually like,
•stay in regular contact with friends and family who live far away
•have meaningful conversations, skip the gossip and instead talk about
your thoughts and feelings
•do fun activities with people you love
•take a trip with family / friends and create lifelong memories
•ask and offer help
•meet new people
•keep in touch with old friends
•smile when you make an eye-contact with a stranger
•be polite, always without exceptions, your behaviour should be a
reflection of your personality and not a response to someone's’ actions

19. EMOTIONAL SELF-CARE
Emotional self-care activities help you
find balance. Allow yourself to
experience and process all your
emotions in a healthy and constructive
way

20. A delicate balance between positive and negative
emotion
bring in necessary changes in your attitude

21. •take time to reflect on yourself and life
•express your feelings in a healthy way by talking,
creating art or journaling
•allow yourself to feel the feelings
•laugh
•do something comforting / relaxing (take a bath, watch a
movie, cook/bake, design your dream home in sims…)
•write affirmations and read them out loud few times
•respect yourself by talking and behaving to yourself as
you wish others would talk and behave to you
•learn stress management techniques

22. SPIRITUAL SELF-CARE
Spiritual self-care activities aim to give you
deeper meaning and appreciation for life
These activities will greatly help you in
overcoming difficulties in life and finding
the strength to go through life with grace

23. •meditate
•pray (if you are religious)
•recognize and think about what gives meaning to your life
•know your morals, values and priorities, go back to them
whenever you have a problem or dilemma
•act in accordance with your morals and values
•contemplate, take time to think and reflect on yourself and
life
•think about mortality to appreciate and value the gift that is
life
•listen to your inner voice, observe your thoughts, beliefs,
attitudes and judgements

24. Be kind to yourself
Some people are better at dealing with uncertainties than
others, so don’t beat yourself up if your tolerance for
unpredictability is lower than a friend’s. Remind yourself that
it might take time for the stressful situation to resolve, and be
patient with yourself in the meantime.

25. Reflect on past successes
Chances are
you’ve overcome stressful events in the past—and you
survived! Give yourself credit
Reflect on what you did during that event that was helpful
and what you might like to do differently this time.

26. Develop new skills
When life is relatively calm, make a point to try
things outside your comfort zone
From standing up to a difficult boss to trying a new
sport, taking risks helps you develop confidence and
skills that come in handy when life veers off course

27. Limit exposure to news
When we’re stressed about something, it can be
hard to look away. But compulsively checking the
news only keeps you wound up. Try to limit your
check-ins and avoid the news during vulnerable
times of day, such as right before bedtime.

28. Avoid dwelling on things you can’t control
When uncertainty strikes, many people immediately imagine
worst-case scenarios. Get out of the habit of ruminating on
negative events.
Take your own advice
Ask yourself: If a friend came to me with this worry, what would I
tell her? Imagining your situation from the outside can often
provide perspective and fresh ideas

29. Engage in self-care
Don’t let stress derail your healthy routines. Make efforts to eat
well, exercise, and get enough sleep. Many people find stress
release in practices such as yoga and meditation
Seek support from those you trust
Many people isolate themselves when they’re stressed or worried.
But social support is important, so reach out to family and friends.

30. Control what you can
Focus on the things that are within your control, even if it’s as
simple as weekly meal planning or laying out your clothes the night
before a stressful day. Establish routines to give your days and
weeks some comforting structure
Ask for help
If you’re having trouble managing stress and coping with
uncertainty on your own, ask for help. Psychologists are experts in
helping people develop healthy ways to cope with stress.

31. First step care –students
Hostel life is one of the most exciting place for the students

32. It is tough to leave comfort of home
A Disciplined Life
Learn to be Self-Reliant
Increased Cultural Awareness
Living in a hostel will teach the students many other things
like teamwork, helping your roommates, a sense of unity and
adjustment etc. In a hostel, a student tends to acquire many
good qualities from roommates and other hostellers, and at
the same time, they are also vulnerable to the evil influence
of the many things which they are curious about

33.  Just avoid worrying about things that you
don’t have at the moment

34.  How to sort out
the issues in life.
Doing so may
make you and
others feel
satisfied and
emotionally
balanced

35.  Being more
positive and
tolerant would
create a
wonderful
change in the
atmosphere

36. This is the best
time to take
stock of the
resources you
have at your
disposal.

37. A state of well-being in which the individual realizes
his or her own abilities, can cope with the normal
stresses of life, can work productively and fruitfully,
and is able to make a contribution to his or her
community.” (WHO)
Everyone experiences stress, but reacts
differently to it

38. Negative Stress
Doesn’t fade, but builds
Can lead to mental and physical problems, such
as loss of concentration, irritability, depression,
anxiety, headaches, tight muscles, fatigue
• Can be curbed with relaxation, positive “self-
talk”, and healthy boundaries and lifestyle

39. Positive Stress
 Motivates
• Is short-term
• Feels exciting • Improves performance
• Is pleasant and beneficial
• Is vital for physical and mental fitness
• Focuses energies and sharpens the mind

40. People have been meditating for thousands of years, often as
part of a spiritual practice. But in more recent years, mindfulness
has become a popular way to help people manage their stress
and improve their overall well-being — and a wealth of research
shows it’s effective. Psychologists have found that mindfulness
meditation changes our brain and biology in positive ways,

45. Don’t make a habit of unnecessary vitamin tabs and
self medications

46. Emotion-focused coping strategies
 releasing pent-up emotions
 distracting oneself
 managing hostile feelings
 meditating
 mindfulness practices
using systematic relaxation
procedures

48. Meditation
Journaling
Positive thinking
Forgiveness
Reframing
Talking it out
Working with a therapist