Find your own retreat space. Think about how to create a separate space for work and for relaxation. If it isn’t possible to separate your spaces, try creating rituals to help you mentally transition between activities.*
Self-soothe daily. Repetitive movement (knitting, coloring, painting, clay sculpting, jump roping, etc.) especially left-right movement (running, drumming, skating, hopping) can be effective self-soothing techniques. Seeking and creating comfort is essential during times of uncertainty.*
Build a self-care menu. Self-care looks different for everyone. Effective self-care includes preventive/planned strategies and reactive/responsive strategies. Preventive strategies build your capacity to handles challenges in your life, while reactive strategies actively restore your capacity following a recent challenge. For example, planning to sleep eight hours every night is preventive, while sleeping 12 hours after a really stressful day would be reactive. There's no magic formula to build the perfect self-care menu, just make sure that you have both preventive and reactive strategies that work for you. Build your own self-care menu here.
Find lightness and humor each day. There is a lot to be worried about, and with good reason. Counterbalance this heaviness with something funny each day: cat videos on YouTube, a stand-up show on Netflix, a funny movie. We all need a little comedic relief in our day, every day.*
Remind yourself that this is temporary. It seems in the midst of this quarantine that it will never end. It is terrifying to think of the road stretching ahead of us. Please take time to remind yourself that although this is very scary and difficult, and will go on for an undetermined amount of time, it is a season of life and it will pass. We will return to feeling free, safe, busy, and connected in the days ahead.*
Seek news from reliable sources — and in moderation. Feeling anxious is a normal (and even adaptive) response to the current situation, but overconsuming news can heighten this anxiety to levels that no longer serve us. Try not to become too absorbed in the coverage for long periods of time, and find opportunities to disconnect from the barrage of constant updates. Set limits for yourself, e.g. checking news only 10 minutes in the morning, 10 minutes at night, and check-in with yourself so you know when to make adjustments to your news consumption plan.
*(Feliciano, 2020) —**(Greater Good Science Center, 2020)