Stay Home Self-Care

Stay Home Self Care header image

Welcome to our guide to activities and exercises to keep you sane, safe, and soothed during your time at home!

Have suggestions or requests? Email us at!

  • Progressive Muscle Relaxation (PMR) is a process of systemically tensing and releasing muscles throughout the body. PMR can help relieve tension, promote relaxation, and facilitate restful sleep. You can practice PMR on your own or engage in a guided practice.

    Guided Progressive Muscle Relaxation instructions PDF

  • The Joint Freeing Series (JFS) from Yoga Therapy Center is a series of exercises that facilitate flexibility and movement in all the major joint systems in the body. You can do the JFS from home and use the PDF and this video as a guide. The JFS can be helpful for self-care and for relief from joint stiffness.

    Guided Joint Freeing Series Video and PDF

  • Yoga for Stress Relief:

    Join Alissa Tertichny, LCSW, RYT-200, for a yoga practice with movement, breath work, and meditation to promote self-care and stress relief while sheltering in-place during the COVID-19 pandemic.



  • Regular exercise and movement can help increase productivity, reduce stress, and improve mood. Check out these links for at-home workout and fitness videos!

    How much physical activity do you need to maintain your health? Learn more here:

  • Here are some of our favorites!

    “Unlocking Us” with Dr. Brené Brown
    Conversations that unlock the deeply human part of who we are, so that we can live, love, parent, and lead with more courage and heart.
    “Cleaning up the Mental Mess” with Dr. Caroline Leaf
    Dr. Caroline Leaf is a cognitive neuroscientist, bestselling author, mental health and mind expert. Whether you are struggling in your personal life or simply want to learn how to understand and use your mind to live your best life, this podcast will provide you with practical tips and tools to help you take back control over your mental, emotional, and physical health.
  • Students can use any medium to create, such as colored pencils, oil pastels, crayons, pen or pencil, acrylic paints (just remember they don't come out of clothes) or markers.

    • Draw a garden and/or safe place which reflect your interpretation of peace, calm and safety. It can be a place you have been or not; after completion of the drawing envision your senses in this place. What can I see, smell, taste, hear and touch? You can always go this place in times of anxiety and uncertainty.
    • Create a vision board of your aspirations using magazines, newspapers, logos and inspirational quotes. This is a way of acknowledging hope within yourself.
    • Paint, color and/or draw anything that represents your own resilience. An example is a difficult situation you have overcome or are currently overcoming. Use this as motivation of how you can continue to move through difficult situations while observing your own strength.
    • Imagine a super hero or individual you admire. Draw an outline of yourself and the armor you would need in order to navigate through difficult terrain and emotions.
    • Decorate your name; using cursive, bubble letters, and any other symbols to represent your unique characteristics.
    • Healthy Eating And Living: In our culture many popular magazine covers depict air brushed an unrealistic versions of what the body should look like. In an effort to embrace yourself redesign a magazine cover.

    The Philadelphia Art Museum has lots of fun free art activities from coloring pages of famous works to painting with items around your house.


  • Before hike:

    1) What are your current thoughts and feelings?
    2) Set an intention for the hike
    During hike:

    3) Focus on breathing
    4) Take in the different sights, sounds, smells, etc of the forest/nature
    5) Pause occasionally to reset
    6) Inhale the good, exhale the bad
    After the hike:

    7) Process thoughts and feelings

    Have a mind that won't stop racing? Try mindfulness while hiking. Listen to your breathing, your feet connecting with the earth, the sounds around you, and the smells.

    Nature Improves Psychological Well-Being

    Nature walks benefit people suffering from depression (Shern et al., 2014). Studies had shown that people suffering from mild to major depressive disorders showed significant mood upliftments when exposed to nature. Not only that, but they also felt more motivated and energized to recover and get back to normalcy (Berman, Kross, Kaplan, 2012).

    Recent investigations revealed that being outdoor reduces stress by lowering the stress hormone cortisol. Besides that, it also makes us immune to allied problems like hypertension and tachycardia (Lee J, 2011).

    Nature walks and other outdoor activities build attention and focus (Hartig, 1991). There are pieces of evidence that indicate strong environmental connections to be related to better performance, heightened concentration, and reduced chances of developing Attention Deficit Disorder.

    Nature helps in emotional regulation and improves memory functions. A study on the cognitive benefits of nature found that subjects who took a nature walk did better on a memory test than the subjects who walked down the urban streets (Berman, Jonides, Kaplan, 2008).

    A study at the University of Kansas found that spending more time outdoors and less time with our electronic devices can increase our problem-solving skills and improve creative abilities.