Pandemic has me wondering; what can I control?
It appears that everywhere we turn our choices are being limited during this period of time. How about instead of focusing on what we can’t do, lets redirect our view to all the things that we can.
I began making a list of all the things we CAN control, choices we can make, and changes we can implement in our life. Look over this list and really consider how much YOU have control over along with the ability to choose in each of these areas.  Feel free to add to this list in the comments.
 
Your schedule                                             Your self-care
Your routine                                                Your willingness
Your food/drink                                          Your understanding
Your social media consumption               Your rules
Your news watching                                   Your identity
Your movement                                          Your direction
Your thoughts                                             Your attitude
Your boundaries                                         Your perspective
Your bedtimes                                            Your time
Your beliefs                                                 Your hairstyles                             
Your values                                                  Your hopes
Your priorities                                             Your alarm clock
Your why                                                      Yourself
Your dreams
Your plans                                                                               
Your responses
Your reasons
Your hobbies
Your limits

Check out this link to free mobile apps and other services.  Including HBO, Headspace meditation app, Peloton workouts (no equipment required) and the removal of paywalls for news publications such as The Los Angeles Times and The Washington Post.  

https://9to5mac.com/2020/04/02/apps-and-services-coronavirus/


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Check back often for new posts https://www.dbhnow.org/wellness
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   ​When so many things are changing rapidly, it’s hard to consider investing energy into a new routine. It may feel like the moment you get settled into it, things will likely change again. That’s valid; however, the reality is that nothing you’re experiencing now is similar to anything you’ve done or been through before and that can be very unsettling in the day to day.
In order to establish a new normal, knowing it could change again soon, consider starting here.

Take 15 - 20 min and ask yourself these questions:

1. What is expected of me right now related to my work, my parenting, my caregiving, etc?
2. Are there any patterns that emerge in those expectations? For example, if you have to log into work each day at 8:30 AM and your child has to log into school each day at 9:00 AM, then there is potential for overlapping priorities and that creates a pattern. Take a moment to consider what overlaps occur in your day to day priorities.
3. Once you have a sense of the patterns, how might you construct your daily routine? In the example above, if you need to be logged into work at 8:30 AM and your child needs to be logged into school at 9:00 AM, then you know that your child needs to be up and ready to start their day when you need to be online.

 
Here is a sample morning routine:
6:30 AM - Wake up and shower
7:00 AM - Get dressed/personal grooming routine
7:30 AM - Breakfast
8:00 AM - Help children get ready for their daily school work
8:30 AM - Log into work
8:45 AM - Help child log into school

    4.  The next thing to consider once you have a general timeline for your day is to consider whether it’s realistic. This             is perhaps the most important part of establishing a healthy new normal that supports your well-being in difficult           times. We attempt to be excellent. We forget the emotional work load of responding to challenges that arise.                   Create a routine with lots of flexibility.
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    5.  Consider what you need for self-care, like frequent breaks, time to move your body, time to prepare food, and                time for relaxation. Build these things into your daily plan.  

Having an understanding of your needs and priorities and how they will be met throughout the day can be very helpful. If you live with other people, be sure everyone is aware of the daily plan and invite them to be helpful team members. Write the plan down somewhere where everyone can see it and refer to it.
Remember, the goal of this plan is not to live perfectly within it, the goal is to have a semblance of order. There will be many opportunities that require flexibility from the plan. Grant yourself and those around you flexibility when necessary as well as extra grace and kindness. The daily plan should help orient your household in a new way that gives everyone a framework.

​Asking the question; “How are you?” doesn’t always lead to further discussion.  A great way to improve communication and your relationships is by using the “3 H Check-in”.  This style of connecting can be used with your staff, friends or family.

How is your head?  This is the mental check in.  How are you mentally? Where is your head? Are you disoriented, having a hard time focusing on tasks? Are you  preoccupied with scenarios that keep playing in your head?
How is your heart? This is the emotional check in.  How are you feeling? Are you anxious or worried? Angry or frustrated? Perhaps you are content or calm.
How is your health?  This is the physical check in.  How are you sleeping?  Do you have any symptoms of illness?  How is your appetite?

Asking “how are you?” alone will lead to the common response; “fine”.  Utilize the "3 H check-in" the next time you want to have a more meaningful conversation.  

Watch these short videos to learn the specifics about “Real-Time Tools for Self-Care”.  
Video #1 BREATHE and #2 GRATITUDE are available for viewing. ​