# Self-Care in the Era of COVID-19

## Webinar developed and facilitated by Dyane Lewis Carrere, M.Ed.
### Author of The Re-Set Process: Trauma-Informed Behavior Strategies

## Webinar Tips

1. Close any applications that use bandwidth or resources on your device.
2. To submit a question, click “Questions” in the webinar panel and type in your question.
3. To minimize the webinar panel, click the orange arrow in the upper left of the panel.
4. If you experience computer audio issues, you can switch to “Phone call” in the “Audio” section of the webinar panel and use the dial-in information provided.

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## The Re-Set Process

**Coming Fall 2020**  
Sign up for updates!  
[http://bit.ly/there-setprocess](http://bit.ly/there-setprocess)

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## Giveaway

We’re giving away 3 FREE copies of The Re-Set Process: Trauma-Informed Behavior Strategies!
Three attendees will be selected at random and emailed after the webinar. Submit your questions to increase your chances!

## Every person’s experience is unique

### Demands

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## Resources

Our Self-Care Focus is on… what calms the neurological system…

- Predictability
- Good Sleep

### Predictability

- Schedules as frameworks
- Flexibility 
- Attention to personal cues
- Comforting rituals and activities

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### Pause and Re-Set

1. Transition to a more controlled movement (some ideas: smaller arm circles, holding a standing yoga position, pull yourself up on your toes and hold it to a count of 10).
2. Tune into one of your senses. Perhaps pick up an object and see what you notice about it - its weight, its texture, its colors, its smell. Or pay attention to what you are hearing or smelling or seeing for just 20 – 30 seconds.
3. Take a breath and then exhale long and slow. Do this 3 times emphasizing the exhale.
4. Re-focus on what you might need to next. Identify the first step and...go!
5. Do a simple mental task (some ideas: how many different words can you think of for bodies of water, skip count by fours, think of 6 words you know in a different language).

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### What about others when you are engaging in a pause?

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### Connectedness
- Smiles
- Laughter
- Solace
- Service
- Gratitude
- Sleep

### Quantity
#### Sleep Requirements - National Sleep Foundation/CDC website for all ages
- Adults: 7-9 hours/night

### Consistency

Interested in more thoughts about self-care in the era of Covid-19 or want to reach out to me with other trauma-informed questions?

Website: [http://dyanecarrere.com](http://dyanecarrere.com)  
Facebook Author Page: Dyane Lewis Carrere, M.Ed.

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## The Re-Set Process

**Coming Fall 2020**  
Sign up for updates!  
[http://bit.ly/there-setprocess](http://bit.ly/there-setprocess)