As the novel coronavirus (COVID-19) continues to ravage across the globe, millions have been quarantined in their homes in an effort to reduce the spread of the virus. The fear and anxiety surrounding this pandemic can be remarkably overwhelming for many and can induce strong emotions in adults and children. Now more than ever it is important to practice self-care to support our mental, emotional, and physical health. Our team at BALANCE eating disorder treatment center™ has compiled a collection of self-care tips to help you during this time of uncertainty.

If you're feeling the anxiety creep up on you and are starting to feel antsy or jittery, try a wide-knee child's pose. The key is to make sure the middle of your forehead just above your eyes is fully supported, so use a pile of books covered in a blanket or a yoga block if your face doesn't easily touch the floor. Then take 5 deep breaths into your lower back, allowing it to expand on the inhale and allowing your muscles to fully relax on the exhale. Give yourself time in this pose to sink down and ground, and feel the earth beneath supporting you.

Isabelle Carren-Le Sauter MS, RDN, CDN

- Read! You can borrow books online for free from the public library.
- If working from home: get dressed and have a dedicated working space, have lunch breaks, and sign off at the end of the workday.
- Stay in touch with your social circle and family via Skype, WhatsApp, etc.
- Try not to follow the news 24/7 and make sure the news you do follow is reputable.
- Plan out your day. Create a to-do list for work and a to-do list for your day after work.
- Make plans for the future. What do you want to accomplish after this is over.
- And of course, if you need someone to talk to, start therapy! Reach out to BALANCE!

Summer Husain, BA

Jigsaw puzzles! It’s both relaxing and increases brain functioning.

Capri Warchol, PSY.D., LP, CEDS-S

If things feel out of control, it's important for us to remember what is in our control while also acknowledging where we may need to expand our flexibly. Social media may give us the message that we should be "creating," "doing", or amping up our productivity—but it is okay to rest, reflect, and sit in the discomfort of not knowing what to do with all this time. We're all doing the best we can and that is enough.

Dani Bryant, MS, MHC

Making art is a great way to de-stress and center yourself. You can use whatever is available- pen and pencil, collage from old magazines, crayons, etc. Allow yourself to express your feelings on paper, without regard for quality/finished product. This is about processing your feelings rather than creating a masterpiece. When you're done, you can take a few moments to reflect on your process of making art and check-in and see if you feel differently than you did when you started.

Crochet, knitting, etc are all also great for keeping your hands and mind occupied.

Caitlin Scafati, MA, MSW

One word: cats.

Chelsea Cook, RD, LDN

- Try some free meditation
- Watch a new/fun TV show or movie
- Read a gripping book
- Try a new hobby: knit, paint, draw, etc.
- Try a coloring book or do word searches

Ximena Diz, RD

Keep routines and daily rituals in place. The structure helps us feel grounded and safe and provides a sense of purpose resulting in more calm. Your daily shower, morning coffee, being “at work” at a certain time, keeping meal times, having some free time at the end of the day to enjoy something you look forward to like a great show or video chat date with a friend gives our day a routine to safeguard our mental health. I love to light candles and listen to jazz while I make dinner. It’s soothing and nourishes me, body and soul.

Erin Loughran, PSY.D.

Make a list of friends you wish you had more time to speak to, and set up some virtual catch up chats!

The idea of connecting with friends I love but don’t see much makes me feel connected and is a way of telling them how important they are in my life.

Melainie Rogers, MS, RDN, CDN, CEDRD-S

I am coping by focusing on three areas:

Productivity:

I am making sure I get things done and am advancing on work-related projects as well as tasks at home. This helps me feel in control and gives me a sense of accomplishment and satisfaction. I start every day with a list of professional projects and then work on getting through them. I also have a number of things I want to tackle in my home including cleaning out my closets, doing my taxes, and lots more.

Fun & Learning:

In this crisis, I am coping by making sure that I take pleasure in life and have fun every day in some way. This offsets anxiety and stress and gives me a more positive perspective on things. For example, I am cooking and trying out new recipes, watching movies, playing games (board games, cards & some Candy Crush), reading, and engaging in one of my greatest pleasures; listening to music and discovering new artists (which means making & sharing new playlists). I am also taking the time to learn so am accelerating my French studies and exploring other interests. Finally, connecting with friends for fun virtual "parties" and chat groups has been a great way to manage everything that's going on and not feel so isolated.

Helping Others:

One of the best ways for me to deal with hardship is to reach out and help others. I have organized a food drive to assist those who are hungry and in need during the COVID19 crisis. I am also volunteering to assist elderly neighbors in my New York City building and hoping to start an initiative to support local businesses. Finally, I constantly check in with friends and family who are struggling during the crisis in order to give support. Helping others is very meaningful to me and one of the most powerful things I can do in any sort of crisis.

Leslie Davenport, LCSW

Self-Care Tips From the BALANCE™ Team