Survival Checklist For When Your Brain is on Autopilot

Life can be overwhelming at times. It leaves us feeling like we're running on autopilot and  navigating through our days without truly engaging with the world around us. We've all been there – feeling busy, stressed, depressed, or simply low on energy. During these moments, we often forget to take care of ourselves, neglecting the basics that are essential for our overall well-being. Today, we'll explore our “Survival Checklist” - a list of things you should be checking in with yourself about and why they matter. Remember, self-compassion is key, and it's perfectly okay to take small steps towards self-care.

1. Hydration: Drinking Enough Water

One of the simplest yet most overlooked self-care practices is staying hydrated. Water is essential for our bodies to function properly. Dehydration can lead to fatigue, lack of concentration, and even mood swings. Try your best to make it a habit to drink water throughout the day. Your body and mind will thank you.

Proper hydration is fundamental to our well-being. When we are dehydrated, our bodies struggle to perform these functions effectively, which can lead to a range of issues. Dehydration can also cause cognitive impairments, such as difficulties with concentration and memory, as well as mood disturbances, like increased irritability and anxiety. Therefore, drinking enough water is not just about quenching your thirst; it's a crucial act of self-care that helps you maintain both your physical and mental well-being.

2. Nutrition: Having a Meal

In the midst of life's demanding moments, we often forget to nourish our bodies. Remember, it's okay to feel overwhelmed or low on energy. During these times, having a meal becomes an act of self-compassion.

We all experience days when even the thought of preparing a meal seems like a monumental task. Yet, the food we eat not only fuels our bodies but also plays a significant role in our emotional well-being. Your body deserves the nourishment it craves.

Consider this as a gentle reminder to take a pause and provide yourself with the sustenance you need. Your mental state is closely linked to what you eat. Skipping meals may lead to a dip in blood sugar levels, which can intensify feelings of irritability, sadness, or anxiety. In moments when making a full meal feels daunting, opt for something simple and nutritious. It can be as straightforward as a bowl of soup or a sandwich. These small acts of self-care can serve as a foundation for emotional stability and self-compassion.

3. Personal Hygiene: Taking a Shower

During difficult times, daily hygiene routines can slip through the cracks. Taking a shower can be refreshing, helping you feel more awake and ready to face the day. It's a small act of self-care that can make a big difference in how you feel.

Maintaining personal hygiene, such as showering, may seem like a trivial task, but it plays a crucial role in your overall well-being. Not only does it promote physical cleanliness, but it also has a profound impact on your mental and emotional state.A warm shower can help you relax and reduce stress, as it allows you to take a break from your busy day and focus on self-care. It rejuvenates your body and mind, helping you feel more refreshed and prepared to tackle the challenges of the day. 

4. Physical Activity: Going on a Walk

Getting some fresh air and moving your body, even for a short walk, can do wonders for your mental and physical health. It's an excellent way to clear your mind, reduce stress, and boost your energy levels. 

Walking in nature or simply around your neighborhood provides an opportunity to disconnect from the hustle of daily life. It allows you to clear your mind, reduce stress, and gain a new perspective on the challenges you're facing. Additionally, the release of endorphins during physical activity can boost your mood and energy levels, helping you break free from the autopilot mode and engage more fully with the world around you.

5. Release Tension: Stretching and Deep Breathing

Amidst the rigors of modern life, finding solace in a brief stretching session can be the key to relieving physical tension and regaining control of your well-being. Sitting for long periods can lead to muscle tension and discomfort. Take a moment to stretch your body to release built-up stress and improve circulation. It's a simple but effective way to reconnect with your physical self.

Spending prolonged hours sitting at a desk or in front of a screen can cause physical discomfort and muscle tension. Stretching helps release tension in your muscles, reduces the risk of injuries, and enhances flexibility. When you're stuck in autopilot mode, a few minutes of stretching can serve as a physical and mental reset. It helps you become more aware of your body, relieving the physical discomfort caused by prolonged inactivity.Moreover, deep breathing during stretching can further enhance the relaxation effect, calming your mind and promoting a sense of well-being.

This simple yet effective self-care practice can help you break free from autopilot and reconnect with your body and emotions.

6. Environment: Making Your Bed

It may sound trivial, but making your bed can have a positive impact on your mental state. It creates a sense of order and accomplishment, giving you a small victory to start your day. Starting your day with a tidy and well-organized space can help you feel more in control of your surroundings and reduce stress and anxiety.

The state of your environment has a direct influence on your mental state. An organized and tidy space can contribute to a sense of calm, order, and control in your life. Making your bed is a small yet meaningful act of self-care that sets a positive tone for the day.

7. Chores: Doing Laundry

When your mind is on autopilot, household chores can easily pile up. Completing a simple task like doing laundry can provide a sense of achievement and control over your environment. A clean space can help you feel more at ease.

Household chores can often feel overwhelming, especially when you're going through challenging times. However, taking the initiative to complete even small tasks like doing laundry can have a positive impact on your emotional well-being. This accomplishment can counteract feelings of helplessness and disarray that may accompany the autopilot mode. 

8. Self-Care: Pause and Breathe

Don't forget to take a moment to breathe and check in with yourself. Deep, mindful breaths can ground you in the present moment and relieve anxiety. Practice self-compassion by acknowledging your feelings and giving yourself permission to take a break when needed.

In the midst of life's challenges and when your brain is on autopilot, self-care becomes more important than ever. Referring back to this "Survival Checklist" reminds us to prioritize our physical and emotional well-being. These small acts of self-compassion can make a profound difference in how we feel and how we navigate the world around us, so that eventually we can transition from surviving to thriving.

Remember, it's okay to take things one step at a time. Be gentle with yourself, and recognize that self-care is not selfish; it's a necessary part of maintaining your overall health and well-being. So, take a moment to breathe, hydrate, and care for yourself, because you matter, and you are worth it.

References:

American Psychological Association. (2011). The exercise effect. http://www.apa.org/monitor/2011/12/exercise

Harvard Health Publishing. (2020). The importance of staying hydrated. https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated

O'Leary, F., & Samakouri, M. (2015). Nutritional quality and mental health. Current Nutrition Reports, 4(3), 264-276.

Harvard Health Publishing. (2015). The importance of stretching. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28-44.

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.

Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366-378.