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Find a “quiet time” for yourself. With families staying home together, it can be hard to find time for yourself. Look for a “quiet time” during the day when your child is napping, reading, or otherwise safe and occupied. Carve out a space for yourself, even if it’s only for fifteen minutes in the shower. Use that time to focus on you and your self-care.

Create a Routine

Change can be stressful for children and parents alike. Routines for daily activities like meals, school, exercise, and bedtime can help your family cope.

This is a sample schedule. Be flexible and find what’s right for you and your family.

Keep in Touch & Stay Connected

Social distancing is key to keeping communities safe, but that doesn’t need to mean social isolation. Connect with families and friends virtually through texts, chats, or phone calls. Many community groups are hosting free, virtual religious services, events, and support groups.

SELF-CARE TIP: Stay informed, but limit how much news you read, including on social media. Instead, explore free magazines, e-books, movies, and more from the New York Public Library at or the Queens Public Library at

Get Creative

Expressing yourself through art, writing, dance, and music is a great way to explore your feelings and release stress.

WRITE IT OUT: Keeping a journal can help you process your experiences. All you need is a pen and paper.

GIVE THANKS: Make your own thank you card for healthcare workers or people you are grateful for.

Make Healthy Choices

Regular exercise and healthy eating can help clear your mind and keep your body well. Meditation and mindfulness exercises can improve focus and reduce anxiety to people of all ages.

Find free guided meditations at

Access free virtual workout classes at 

Put on your favorite music for a family dance party!

Additional Resources

New York State COVID-19 Emotional Support Hotline. Call: 1-844-863-9314

NYC Well: Free, confidential mental health support. Call: 1-888-NYC-WELL (692-9355)

Domestic Violence 24-Hour Helpline. Call: 800-621-HOPE (4673)