Self-Care during COVID-19

What is self-care?

Self-care is any activity that we deliberately do in order to take care of our mental, emotional, and physical health. At the same time, it is not something that we force ourselves to do, or something we do not enjoy doing. It can take many different forms, as seen in the graphic below. Not all of these acts need to be accomplished, but notice what interests you, what you might be missing, and what may be manageable for you for to start doing. Benefits of self-care are improvements in our immunity, increased positive thinking and it makes us less susceptible to stress, depression, anxiety, and other emotional health issues.

self care




Free Meditation, Mindfulness & Yoga Resources

This can be a stressful time for many, so today we are focusing on ways to take a step back and reconnect with the body and mind.

Meditation & Mindfulness

When someone meditates, their body’s relaxation response helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves. The muscles are relieved of tension and tightness as the body receives a quiet message to relax. Mindfulness, on the other hand, is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them. Identified benefits of mindfulness are decreased stress, enhanced ability to deal with illness, facilitation of recovery, decrease depressive symptoms, and improve health in general. 

If you are interested in trying meditation or mindfulness, a couple free apps and listening can be found at:


Yoga isn’t just for people who can touch their toes or want to meditate. Different practices can focus on relaxation, strength, or flexibility. Common benefits of yoga include better posture, attention to your breathing, reduced stress, and lower blood pressure.

Some apps are offering free use for a limited time or below is a link to a popular YouTube channel.

These skills and practices aren’t just for adults either! Try one alone or with your family or friends.


How to Stay Active During Social Distancing

Since many of us don’t have our ergonomic office chairs at home, our other set-ups might be starting to wear on our bodies. The following are a few activities to keep in mind to help you feel better and, hopefully, be more productive.

Get up from your work spot every 30 minutes, or at least every hour. Even a quick loop around the house helps. Staying sedentary makes our muscles tighter and more uncomfortable. Getting up also helps ease eye strain from looking at the computer all day.

Stretching works wonders. This can be a longer practice, like yoga, or even just doing the following stretches a couple times a day.

  1. Put your chin down to your chest and then look up to the ceiling.
  2. Slowly turn your head to the left, then turn your head to the right.
  3. Put your left ear to your left shoulder, then your right ear to your right shoulder.
  4. Interlink your fingers in front of you and stretch forwards.
  5. Interlink your fingers behind your back and stretch backwards.

Maintain hobbies that keep you moving. For example, knitting is good for arthritis and keeping dexterity of movement (but note that if you haven’t knitted for some time, start slowly to prevent aggravating some symptoms). Other hobbies that help you to move are baking, making music, restoring furniture, making origami, sewing, and many crafting activities.

For those who enjoy exercise classes, YMCA 360 is offering free, online group exercise classes like Boot Camp, Barre, Yoga and low impact programs for seniors. Many other companies have also switched to online services you can try for free via streaming services and wellness apps. Plus, several fitness coaches have taken to social media to share their classes.

We hope you try some of these activities to make your working from home time more enjoyable!


Highlights of the Week

Mixed within coronavirus news, we wanted to highlight some of the positive new stories of the week.

This week:

  • World Health Day was celebrated on Tuesday and we saw global support for our healthcare workers.
  • Episode two of Some Good News, hosted by John Krasinski, came out this week. This week he planned an awesome video call including the cast of Hamilton singing one of their most famous songs - Watch here
  • San Diego teens from a local robotics team created and donated 400 face shields to health care workers - Read here
  • Basketball star Kareem Abdul-Jabbar, known for wearing goggles during his career, donated 900 pairs of safety goggles to health care workers at Scripps Health - Read here
  • Local companies, artists, and residents are making masks to donate to healthcare workers and others who need the protective cover.


If you’re looking for more of this positive content, check out the Good News Network Upworthy, and Good News from Today.


Connect to Local Resources

2-1-1 San Diego is a resource and information hub that connects people with community, health, and disaster services. This is a free, 24/7 stigma-free confidential phone service offered in more than 200 languages and dialects for the for the entire population of San Diego County

2-1-1 can connect callers to:

  • Food resources, such as meal distribution sites, shopping hours, and meal services
  • Utility resources, including payment assistance and discount programs
  • Housing, including shelter information, information on eviction, and rent or mortgage payment assistance
  • Financial, Income & Employment Resources, regarding the Worker Assistance Initiative, emergency funds, and benefits
  • Childcare referrals
  • Healthcare connection, enrollment for insurance, and delivery services
  • Public Benefits, like CalFresh food benefits
  • Material Goods & Supplies, including diaper bank locations and hand washing stations
  • Transportation services for essential needs
  • Mental Health hotlines, services, and resources
  • Criminal Justice/Legal concerns and support
  • Volunteer Opportunities
  • Donations

By simply dialing 2-1-1, clients are linked to a live highly-trained Client Service Representative (CSR) who will navigate them through their situations by assessing their needs and then matching them to the best and closest resource in their community. They also offer a searchable online database.

This is a great resource for someone who may need assistance in this challenging time. For more information, visit