If you've ever been on a plane, you might have heard this message: "In case of an emergency, put on your oxygen mask before helping others." So, self-compassion and kindness are similar to an oxygen mask.


Self-compassion is essential if you want to deal well with this crisis - especially if you are in the role of a caregiver.

How do I sympathize with myself?

Soothing touch

We are unlikely to get many opportunities for physical contact when in quarantine but we can still comfort ourselves by touch. Don't hesitate to offer yourself a hug, or just gently placing your hand on your heart, when you need it most. (Just be careful when touching your face, please.)

Stay in contact

Although we need to physically distance ourselves from others due to the virus, we do not need to emotionally distance ourselves.

Core values and principles

The usual ways in which we find meaning in life are likely to be cut short by social distancing. This does not mean that we should leave behind what is important to us. If you find meaning through providing for your family, maybe you can still support your family - emotionally - until you get back to work. If you enjoy meeting with friends, then maybe you can still meet them online. Staying connected to our core values and finding ways to stay true to them in the midst of this turmoil is an act of self-care.

Expressing gratitude 

Sooner or later, we will all become tired of viruses and crave more joy in life. Fortunately, joy is near if we allow ourselves to enjoy the simple things we still have. Savoring a nice meal is a way to do it, or by taking yourself for a sensual stroll and savoring the outdoors. This practice involves allowing yourself to fully enjoy what is beautiful or interesting to you - tree barks, birds singing, flowers' scents, seeing the world with new eyes. Gratitude is another way to cultivate joy - noticing the little things that enrich our lives that we tend to overlook - running water, morning sunlight, even slicing of vegetables. The list is endless.

Create a self-care action plan starting today!

Ideas about how to take care of yourself today

In an hour, you can:


  • Watch your favorite series on Netflix

  • Zoom meeting with family and friends

  • Do intense exercise

  • Read a book

  • Listen to a podcast

  • Yoga

  • Organize your wardrobe

  • Cook a new meal

  • Detox experience from screens (OFFTIME app)

In 15 minutes, you can:


  • Take a shower

  • Apply a face mask

  • Go for a walk

  • Make a fresh juice

  • Stretch

  • Take a nap

  • Call someone you love

  • Do a quick meditation exercises

  • Write in your diary

  • Watch a funny YouTube clip


Within 5 minutes, you can:


  • Comb your hair

  • Make yourself a warm drink

  • Light a candle

  • Listen to an upbeat song

  • Drink a glass of water

  • Give yourself a foot massage

  • Get outdoors

  • Send a message to someone you like

  • 5 minutes of deep breathing

  • Write down 10 things you are grateful for

  • Dance like crazy to a song from your teenage days

  • Smile!

Apps that may interest you


Tell us what your plan is for the next month:

What would you do to take care of yourself during this period:

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