Your Self Care Bible For Surviving Covid Fatigue

Top Tips On Looking After Your Spiritual, Physical And Emotional Needs

Flower Garden in Head Illustration

If you’re struggling right now, you’re not alone. It’s been a tough time recently, and the fifth wave of covid-19 has hit Hong Kong hard. In the face of more restrictions, it can be difficult to stay positive and look after yourself properly as you juggle work, home schooling and chores. We’re all in need of some coping strategies to stay strong and mentally healthy.

A good start is to watch our Facebook Live chat with MindnLife for tips on surviving covid fatigue

It’s understandable if you’re feeling anxious, angry, depressed and distressed but having a physical and emotional support system to help you deal with this will make all the difference. And remember, we are all experiencing covid fatigue, and we shouldn’t beat ourselves up if we are not functioning at the level we usually do.

Take care and read on to find some tips and tools on coping with covid fatigue…


  • Practising Mindfulness

    Spiritual: Journaling, Meditation And Mindfulness

    Looking after our spiritual wellbeing can help us survive these difficult times. If you haven't tried journaling before, why not give it a go? It can be cathartic to write things down and may help you identify what makes you stressed in the first place. Start small with a gratitude journal, noting down three things you're grateful for every day. You can buy a beautiful notebook and pen to encourage you to record your thoughts, or do it online: apps like Calm, Headspace and Happify have journaling options. Research has indicated that journaling can help kids process their thoughts too, so why not get them in on the act? Before putting pen to paper, read this beginner's guide to journaling.

    Meditation is another great way to build up our mental strength. Read our mindfulness and meditation guide here and meditation and mental health here. Love a podcast? Very Well Mind recommends 21 different meditation podcasts here.

    Spending time in nature is another great way to soothe the mind. Why not hike in some of Hong Kong's wonderful country parks or go for short stroll locally? See details in the next section to find out more!

  • Hiking Little Steps Asia

    Physical: Fitness And Exercise

    Getting back to nature is one of the best ways to lift your mood, and countless studies prove it: one study by mental health charity MIND found that 95% of respondents' mood improved after spending time outside.

    Why not arrange a hike with a friend on the weekend, or take the kids out to enjoy some fresh air? Here's our guide to the best short hikes here and easy hikes for kids here.

    If you don't have time, head to your local park for a short stroll to gather your thoughts. From Quarry Bay to Tsing Yi, here's a list of Hong Kong's parks and gardens.

    Whether you love cycling or are contemplating getting a bike, check out Strava's Hong Kong cycling guide, which includes routes from suburbia into Sai Kung and a coastal ride to Tai Mo Shan.

    Missing the gym? Then why not consider tuning into some online fitness workouts – read our guide here for some great suggestions!


  • Make Time For Yourself

    Emotional: Setting Boundaries & Self Care

    With the kids doing online learning and parents WFH, it's increasingly difficult to make time for ourselves. But having a little slice of "me" time every day can make a big difference to your wellbeing.

    Even 10 minutes in your day where you can do something just for you is beneficial. That might be painting your nails or putting a facemask on or listening to a podcast or catching up on the novel you're reading. For a good introduction to self-care and why it matters, read this article by Everyday Health.

    With our families back at home, it can be hard to switch off from their needs, whether that's fixing snacks and lunches or helping the kids with homework. If you can, ask the kids to limit their homework queries to a certain time each day. Or why not set some boundaries around work, like not checking work emails after 6pm? There's a great piece at PsychCentral on building and preserving better boundaries - and recognising other's boundaries, too. Prefer a book? Try Nedra Glover Tawaab's Set Boundaries, Find Peace: A Guide to Reclaiming Yourself.

  • Happy Women Sitting And Talking To Each Other Counselling

    Psychological: Accessing Therapy & Counselling

    If you feel like you need counselling, you're certainly not alone. Our lives have transformed significantly over the past 2 years or so, and if you're struggling with your mental health, then seeing a counsellor can help you change self-defeating behaviors or habits and manage your emotions better. In this Talkspace article, you can read about 9 Rewarding Benefits to Therapy, from learning to resolve conflict to changing negative thought patterns.

    Need some help on managing your relationship with your partner? Check out our guide to couples therapy and marriage counselling. Want to get access support for you or your family? There are plenty of therapists to choose from in our guide here.

  • Eggs Baker And The Bottleman Hong Kong

    Social: Making Time For Friends And Family

    While restrictions have meant we can't get out and about as much as we'd like to, there are still some things we can do. Why not arrange a hike with a friend on the weekend, or take the kids out to enjoy some fresh air? Get some ideas for the best ways to enjoy Hong Kong's great outdoors in the Physical section of this piece!

    One fun thing we can still do is go for out for food before 6pm - and with so many great restaurants in Hong Kong, we are literally spoilt for choice! Some new restaurants to check out include Clarence for a creative, upscale take on French classics, Okra Wellness Concept for salads and smoothies and fiery Sichuan fare at the Grand Majestic Sichuan. A bakery by day and wine bar by night, The Baker And The Bottleman is great for breakfasts and sandwiches with the kids or a catch up with your partner or a friend.

Additional Info:​

Photo credits: main photo: Pic Vector/Freepik; Spiritual photo: Wayhome Studio/Freepik; Emotional photo:  Freepik

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