This was originally published for Mosaic Church Austin’s Wednesdays are for Wellness blog on Sunday, June 10, 2020.
Summer is in full swing with no regard for our current situations. Many of us are struggling to care for ourselves and may even feel guilty for doing so right now. Every time someone posts something about “self-care” or “taking a break” or “getting healthier,” it can weigh on us in a way that implies that we have to DO something, THINK something, or HEAL from something. Sure, there may be some things for us to explore. However, I’d like to present some of the basics that can be lost in the noise of psychological productivity.
As a trauma therapist, I get to spend a lot of time engaging with the physicality of lived experiences with my clients. Can you guess what is the biggest hurdle we get to unlearn? Mental health is completely devoid of natural, physical remedies. The idea is that we have to think harder, dig deeper, and force our ways through our darkest memories in order to get to the symbolic “other side.” Conventional medications are very helpful for some, but we can’t take a pain medication and continue running on a broken leg. The reality is, God has already created mechanisms to aid in our healing that don’t involve mentally exhausting ourselves. He created our bodies.
Here I’ll outline three strategies you can use to engage with what is already in your body to help improve your mood, think more clearly and have more restorative moments in your day. I’ll tie it up in a nice alliteration for you: Sunlight, Showers, and Sleep. I’m happy to share more on why these things are important, but today I’ll leave you with the how.
SUNLIGHT: SPEND AT LEAST 15-30 MINUTES GETTING SUNLIGHT DIRECTLY ON YOUR SKIN SANS SPF.
Sunlight is one of the best sources for helping your body produce Vitamin D. Yes, that stuff your milk is fortified with is not only good for bone health, but it can also regulate mood and fight off depression. It’s also great for regulating your circadian rhythm which tells your body when it’s daytime (so you can have energy) and when it’s night time (so you can naturally produce melatonin and get sleepy). Go for a walk outside, sip on your morning coffee outside with your bare feet on the grass, let the kids run wild while you soak up the healing light. Dear white people, don’t stay out too long or you might get burned! Dear melanated people, we need more time in the sun because we toast a little bit before that UVB can penetrate our lovely skin.
SHOWERS: PLAY WITH HOT/COLD SHOWERS TO ALTER YOUR MOOD, CLEAR YOUR HEAD, OR PREPARE FOR SLEEP.
There is something powerful about temperature that can provide a good shock to our systems. Cold showers can be like a nice cup of coffee. Hot showers can be like a warm hug. A cold shower can be great first thing in the morning, after a workout, or even if you’re in an emotional funk that you want to regulate. Hot showers can be great right before you wind down for bed. That shower will raise your body temperature so when you get out and your body begins to cool, it can facilitate the natural production of melatonin for sleep. The temperatures should not be extreme! I guarantee a first degree burn will not put anyone in the mood for sleep.
SLEEP: AIM FOR 7-9 HOURS OF SLEEP. EVERY. SINGLE. NIGHT.
I know, “Easy for you Lorena, you’re childless!” Others wear their night-owl nature like a badge of honor. There’s no shame in enjoying the night. There’s beauty in the quiet darkness, for sure. Nighttime, however, is the best time for our bodies to rest, recover, and give us fuel for the next day. If you are chronically sleep deprived, this may be difficult at first. A quick Google search for “sleep hygiene” can give you lots of strategies for regulating your sleep-wake cycle or circadian rhythm. Sleep deprivation is linked to depressed mood, episodes of mania and/or psychosis for people with those symptoms, dysregulated digestion, overall fatigue, irritability, high levels of stress hormones…should I continue? Sleep is a gift. Take advantage of all the sleep you can get during the night and/or during the hours you’re used to sleeping. Your face will glow and be socially inviting to others–it’s a real thing. For those caretakers of people who don’t sleep through the night or shift workers who work after sunset, I know this can seem like an impossible feat. Perfection isn’t the goal, but try finding a good rhythm that helps you get as much sleep as you’re able. Let’s make sleeping like a baby our new badge of honor.
**While these are general recommendations that generally work great for many, there may be some health conditions, medications, and/or lifestyle factors that may make these strategies impossible or problematic. If this is you, consult your healthcare professional. If this is not you, what do you have to lose by trying a couple? 
In Mark 2:27, Jesus tells us that the sabbath was made for man. God made your body to work in tandem with the rest of His creation, and God also made your body to rest. As you press into these practical steps, invite the Holy Spirit into these spaces and places with you. Ask Him for peace, ask Himfor rest, and ask Him for wisdom. Then, watch as God works with your body, that He created, do what it’s created to do!