Self-Care During COVID-19 Outbreak: Part 3

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​Guest Blogger: Anne Miller-Uueda, LCSW

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Working From Home and Parenting

Self-Care if You Are Working from Home
Designate a workspace. Explore designating a separate space in your home that is only for work. If you are in a small space and cannot do this, another option is creating some visual changes when you are “at work” versus “at home” to remind yourself that work has ended.
 
Hold boundaries. For most people, now is not the time to loosen up on your work-life boundaries. If you didn’t check your email during weekends or after 5:00 before, try not to now. If you are already in the habit of working 24/7, maybe ask yourself if that is working for you in the current situation and explore what boundaries you need right now.
 
Take breaks. If you can, make sure you are still taking your lunch break or start taking a lunch break. Even if you can only get away for 5 minutes, take some time away from your computer and give your mind a chance to reset while you refuel your body.
 
Self-Care If You Are Also Parenting
Practice self-compassion. I know I already mentioned self-compassion, but I want to mention it again. Maybe your kids are getting more screen time right now than is the norm, maybe they aren’t learning as much as they did in school, maybe there are other things that are slipping for which you are beating yourself up. You are doing the best that you can in a very hard situation. Acknowledge yourself for that! And when you can’t be kind to yourself, reach out to another empathetic parent who can help you be kind to you.
 
Practice mindfulness. I know this is another repeat. Remember that mindfulness is being present in the moment. When you can, try to be present with your kids, whatever it is you are doing in that moment. This type of mindfulness can open up mundane interactions to be more intentional and meaningful.
 
Take breaks. If you are able, try to take a break and have some alone time. This might mean you have to recruit your partner and trade times alone, or it may just have to be the time you have after your kids are in bed. You deserve some time just for you.

Mindfulness and Self-Compassion Resources:

• SomeCOVID-19 Specific Mindfulness: https://mailchi.mp/01c0e1a7bdb0/coronasupport
• Free Access to some of Headspace’s Content During COVID-19: https://www.headspace.com/covid-19
• Self-Compassion Resource with Mindfulness Activities: https://self-compassion.org

 
Reliable sources of information regarding COVID-19:

• Philadelphia City Government COVID-19 Resource Page: https://www.phila.gov/programs/coronavirus-disease-2019-covid-19/updates/
• CDC COVID-19 Resource Page: https://www.cdc.gov/coronavirus/2019-ncov/index.html

 
Parenting:
New York Times’ Parenting During COVID-19 Collection: https://www.nytimes.com/spotlight/parenting-kids-coronavirus