Staying Focused During COVID-19 with Madison Steele

Check out Madison's website at and on Instagram @Integrativehelp

Madison is a friend, Life Coach and fellow advocate for HAES and Intuitive Eating. Madison has taught me many things but most importantly the benefits of self-compassion and how to stay grounded during unprecedented times such as these.

Focusing during Quarantine- The Struggle Trying to focus during quarantine takes some real self-control... like the kind I needed back in middle school, as I was daydreaming about my crush of the week, self-control. Be that as it may, I can't be doing the same thing I did in middle school in graduate school. Baby chingona simply didn't know better, but I, this grown-ass Reina does... So, this post is intended to do the following:

  1. Normalize the struggle of #covid19 & #quarentinelife

  2. Share a few gems that work for me

  3. Incorporate some #acceptanceandcommitmenttherapy to help you ' FACE COVID'

It's Important to remember: The standard of productivity in which you've held yourself to no longer exsists because of COVID-19.

Be kind to yourself... you're living through unprecedented times. For many of us out there this shelter in place can be extremely triggering, difficult, and distracting. Rest your: Mind, body, and soul- Do that in whatever way speaks to you, for many of us this seems extremely hard with financial insecurities. This can look like a hot shower, a moment outside, or a few seconds of mindful breathing. Stay Connected... write a letter, phone a friend, engage in conversation. Connect with somebody, our mirror neurons need something to feed off sometimes.Here are a few things that worked for me:

Here are a few things that worked for me: The following playlists: - This is Shiloh Dynasty - Sad Boy Lofi - Anxiety Relief - Guided anxiety relief Low lift Self-care

And these as well:

  • A mindful shower

  • A hot bath

  • A minute outside

  • A walk

  • Moisturize your skin

  • A minute of rest

  • Make a space your own

  • Stretch

  • Sing

  • Listen to music

  • Dance


How To: FACE COVID The following uses principles in the following modality: Acceptance and Commitment Therapy "Acceptance and commitment therapy is a form of counseling and a branch of clinical behavior analysis. It is an empirically-based psychological intervention that uses acceptance and mindfulness strategies mixed in different ways with commitment and behavior-change strategies, to increase psychological flexibility"

How to respond effectively to the Corona crisis by Dr. Russ Harris, author of The Happiness Trap Find the official PDF HERE: FACE COVID ‘FACE COVID’ Madison Edition

  • F = Focus on what’s in your control

Remember you can control the amount of time you watch the news, the amount of screen time you consume. To help control the curve you can #savelivesANDstayhome . For those of us worried about loved ones, who may be at risk invest your time with them and practice social distancing. Write them a letter, sew masks for frontline workers, for more ideas, check out this link here for: HandsOn Bay Area for local opportunities to help our community. Dr. Harris says "The Corona crisis can affect us in many different ways: physically, emotionally, economically, socially, and psychologically"

  • A = Acknowledge your thoughts & feelings

It's okay to cry, it's okay to feel frustrated, scared. This is a global pandemic for many of us this is our first global pandemic. Be kind to yourself Dr. Harris says "Take the stance of a curious scientist, observing what’s going on in your inner world."

  • C = Come back into your body

REMBER THIS WHEN EXPLORING EMOTIONS! Come back to your body, take time to find your breath, stimulate your sensations to bring you back to the room. Dr. Harris suggests Slowly stretch your arms or neck, shrugging your shoulders. As you acknowledge your thoughts & feelings and come back into your body, also ...

  • E = Engage in what you’re doing

Remember to bring it back... check-in with the room. Notice the taste in your mouth, the feel of your fingers. Give your full attention and observe.

  • C = Committed action

Commit to something you can do or do your part. That may look like, self-quarantine or diligent hand washing. Dr. Harris asks What are simple ways to look after yourself, those you live with, and those you can realistically help? What kind, caring, supportive deeds you can do? Can you say some kind words to someone in distress – in person or via a phone call or text message?

  • O = Opening up

Let's normalize the fact that we may feel some type of way during this pandemic which is all of the feels. The Good, The Bad & The Uncomfortable. By normalizing this I hope to create space for those feelings to exist. Joy and sorrow can often co-exist , allowing ourselves to take care of ourselves. Dr. Harris "Remember, self-kindness is essential if you want to cope well with this crisis – especially if you are in a caregiver role. If you’ve ever flown on a plane, you’ve heard this message: ‘In event of an emergency, put on your own oxygen mask before assisting others.’ Well, self-kindness is your own oxygen mask"

  • V = Values

Sprinkle your values into your day today! If you value family- think of creative ways to reconnect with time #zoomparties If it's taking care of others - make some masks for your community members. If its education or learning- maybe we learn how to cook or spice it up in the kitchen.

  • I = Identify resources

These crazy times can lead to a further perpetuation of trauma, insecurities, and stress. Here are a few places to find resources: Bay Area Resources CA Resources Small Business ** Also if you need help finding resources hit me up! I love looking for shit

  • D = Disinfect & distance

As cities and states open up it's going to be super tempting to gather and enjoy the sun. But, who said we can't have fun without being responsible.

And perhaps the most important piece of advice- Wash your hands...

Check out Madison's website at and on Instagram @Integrativehelp

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