When we are stretched thin personally and professionally, it is a “grind” every day that leaves little room for self-care. You’re in good company if you feel like there’s not time or energy

to finish even regular daily tasks during this COVID-19 era.

One resilience-building/stress-reducing strategy that you can do is identifying something to look forward to. Not only can this small act give you motivation to keep going, it can relieve your stress knowing there will be even a very short break from the “grind” coming up.

You may be surprised how small the “thing” to look forward to needs to be and how big the returns are on your quality of life. Below are some examples to get you started.

Things to look forward to:

• Catching up with a friend on the phone or via video
• Five extra minutes of sleep before the alarm goes off
• A favorite meal (delivered, made, etc.)
• Time to stretch, walk or otherwise move your body
• A favorite YouTube video or show (something funny is an extra resilience-builder)
• Quiet time in a private space for a few minutes
• Many others…picture what you’d like and prioritize

How to make it happen—you’re more likely to do these things if you…

• Start small…5 minutes or less on a regular basis can turn into a lot to look forward to;
• Pick a routine you MUST do (like meals, grooming, dishes, laundry) and attach it to that (for example, before or after you eat a meal, decide you’ll take your 5 minutes of quiet time);
• Remind yourself (and your team or family) you are all more productive if you take time to do this.

For bonus resilience building, try to remind yourself that if you stick with this, it can prevent needing to go to the physician or taking time off of work due to illness (it’s that powerful). Consider it an investment in your health in order to stay available for your personal and work obligations. For more tips on this topic go to: https://www.mghf.ca/your-impact/mental-health-moment-looking-forward.

If you find it too difficult to do this on your own, please reach out for support and we can create it together. Call the COVID-19 Staff Coping & Support Hotline at 612-455-8656 or send an email to:covidsupport@acp-mn.com to schedule a 20-minute coaching session on resiliency. After the COVID-19 Hotline team receives your message, you will receive a prompt email or call back confirming the day and time you can expect to receive a call from one of our providers. At the designated time, one of our providers will reach out to you to begin the conversation.

Call content will be kept confidential and not shared with employers or funders. This resource is free to all staff thanks to a LeadingAge MN Foundation grant through the Minnesota Department of Human Services. Professionals from Associated Clinic of Psychology will be answering hotline calls.