Apr 8
Self-Care in Isolation
by: Nadia Malik, Emily Crane, Pamela Draper, Melissa Fogg, Kali Silverman, and Norah Langweiler
by: Nadia Malik, Emily Crane, Pamela Draper, Melissa Fogg, Kali Silverman, and Norah Langweiler
Porch Light banners created by Kathryn Pannepacker and Lisa Kelly. Photo by Steve Weinik.
Under usual circumstances, weeks away from work sounds like a dream. Days of Netflix and chill, time to cook that fancy bread recipe, sleeping in! Unfortunately, for many of us, the forced isolation has felt less like a staycation and more like confinement.
Porch Light, Mural Arts’ behavioral health gurus, have put together a list of soothing and affirming activities they are engaging in to maintain a healthy mental state throughout this period. If you are feeling extra tired or sluggish throughout the pandemic, it’s likely a trauma response. Read more on that here.
We want to note that our team is extremely privileged to have remote access to our jobs and we know not everyone is able to be safe at home. Please refer to the City of Philadelphia’s COVID-19 response page for more information and resources.
We are all experiencing shared trauma which exhausts the body and mind.
Pro-tip: To help combat all the unknowns, write a weekly list of "Things I know," like: - Talking walks around the block and breathing fresh air helps - Creativity is essential and everywhere - We will get through this (I will get through this) - I am grateful, patient, and compassionate with myself and others.
- Nadia Malik
Expression Session with The Kensington Voice, March 6, 2020. Photo by Steve Weinik.
Pro-tip: Some music streaming services like Spotify have a collaborative playlist option.
How I’m coping: Helping others out when I can: my cousin is 8.5 months pregnant and on self-quarantine to be extra safe, so I added her grocery list to mine and delivered her groceries! Lots of fresh fruits and veggies! I also baked gluten free chocolate chip cookies for both our families!
- Kali Silverman
"I’m pregnant, so using Zoom to do prenatal yoga classes with friends has been something to look forward to. Pregnancy (and any complicating health or mental condition) adds an extra dose of stress and emotions to this...so having a support network of people going through the same thing has been invaluable."
- Melissa Fogg
Expression Session with The Kensington Voice, March 6, 2020. Photo by Steve Weinik.
Allow yourself to get distracted because, um hello - you're working at home (sometimes with multiple kids or other room-mates around) and a global health crisis is happening. DUH! It's inevitable. You are going to get distracted.
- Emily Crane
Creativity is a great outlet! It can help us express our feelings, reflect on what’s going on or have a moment to work on something with our hands.
"Remember the delight of just sitting down and listening to an entire album, without doing anything else simultaneously? I had a friend in the past who called it a "music bath" - just let the music wash over you and give it all your attention (or for extra relaxation - actually listen to a whole album WHILE taking a bath!)."
- Pamela Draper
Porch Light is a partnership between Mural Arts and the City of Philadelphia’s Department of Behavioral Health and Intellectual disAbiity Services (DBHIDS). Programming focuses on healing and wellness, especially for those dealing with mental health issues or trauma.
Porch Light staff includes:
– Nadia Malik, program director and social worker
– Jessica Lewis-Turner, project manager
– Kali Silverman, contract project manager
– Emily Crane, program manager
– Pamela Draper, program manager and music therapist
– Melissa Fogg, program manager and social worker
– Shira Walinsky, coordinator and artist
Last updated: Apr 9, 2020
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