It’s tough right now. There’s a killer virus that is threatening everyone on this planet. The world is SHUT DOWN. We can’t go to work. The media is creating more panic, there are conspiracy theories circulating, disinformation on how to stay healthy and what’s going on, and there is fear porn all over social media. Every time our throat itches or we let out a cough, in the back of our mind we wonder if we’re doomed…


We don’t need to be panicking. We don’t need to be living in fear. We certainly need to be doing our part to prevent the spread and taking serious measures to protect ourselves and those around us, but we can do this with peace and sound mind. 



  1. Stop watching fear porn. 

It’s important to stay up to date, but make sure you are filling your mind with just as much positivity. Turn the news off. Stop talking about it, stop feeding the fear. Be proactive in protecting yourself and others, and allocate a small designated time to get the updates. Read books, listen to music that makes you feel good. Put on a comedy, learn something- Anything that makes you feel GOOD and more like YOU should be on the forefront. Your fear won’t change the situation.

2. Get into a routine

 Getting into a routine takes some discipline up front, but after a short time of “suffering” through the new habits, you will develop a natural and positive flow to your day.  Organize your schedule, set daily goals and focus on what you need to do. Set a time for your training, your work, your home time, your scrollax time. Don’t let yourself be paralyzed by what’s going on. 

3. Meditate 

Meditation has been proven to reduce stress and anxiety. It’s also great for finding motivation and growing spiritually. Even jus 5-10 min in the morning can set the tone for your entire day. I love the insight timer app. It’s free and has thousands of high quality guided meditations and talks. (not affiliated with them in any way)

4. Create designated spaces 

Create designated spaces for your work, your training and meditation/reading. If you’re sitting on the couch all day, or doing things in random places around the condo, you’ll be distracted, lack motivation and you’ll bring your thoughts and stress into everything you’re setting out to do. Separate your spaces if possible and your mind will learn to focus on the task at hand in each space. Other wise you’re faced with a big soup of feelings, thoughts, emotions in all you do.

5. Keep your home clean and organized 

Your living space is a direct reflection of your state of mind and vice versa. If you’re sitting in a messy room or an organized and clean, your thoughts and feelings will match that of your surroundings. You could start working on decluttering and getting rid of things that no longer serve you. Clean the closet and the drawers. Create spaces for random items sitting on your tables or counters.  etc. 

6. Create ambience in your home

Create an intentional vibe by engaging all your senses. 

Smell– candles, inscents, cleaning products, air fresheners.. whatever it is you like. I like to use lavender in my bedroom, “fresh linen” or bamboo in the main rooms. If you’re not a scent kind of person, then just make sure the place doesn’t have bad smells. This means do your laundry, keep the place clean, air out cooking smells after you finish cooking and making sure your laundry is done.


Sounds – play music and podcasts. Things that elevate you. In the mornings I love to search youtube for High Vibration, ambient music or Good Vibes music. Sometimes it will be motivational talks. Have playlists ready for moods through out the day. Last night was an Eddie Vedder night. There are no rules here.  Keeping the TV on for background noise is not going to create a good atmosphere. Especially with all the panic on the media. 

Taste– Eat good food. Use herbs and spices. Drink teas and lemon water. Be conscious of your eating.

Sight– As mentioned above- organize and declutter your surroundings. Maybe order or even make some home decor which aligns with the ambience you want to create. Pillows, flowers (they’re still delivering) curtains etc. Upgrade your space. If you dont have the budget for that, you can rearrange your furniture and getting rid of old/worn/broken items. Look up Feng Sui for ideas to create a better flow of energy in your surroundings 

Touch– Pet your dog/cat. Get soft sheets and pillows, good towels, coffee table books with smooth covers.. get creative. 

7. Eat foods that support mental health

Eating foods which are processed, refined, sugary and high in saturated fat  causes our body to create a stress response. That’s the last thing we need right now. Eat plenty of vegetables, fruit, dark leafy greens an foods rich in omega 3 fatty acids to support mental health. Ditch the junk. Please. 

8. Exercise Regularly 

Exercise reduces our anxiety by reducing the levels of stress hormones, such as adrenaline and cortisol. It also produces endorphins, chemicals in the brain that are the body’s natural mood boosters. The emotional benefits from the satisfaction we feel from training and staying consistent also contribute greatly to our mental health.

9. Do the things you “wish you had time to do” when things were normal.

That book you’ve been meaning to read? That course you were thinking of taking? The closet you wanted to clean? The rug that needed a shampoo.. the side hustle you wanted to start? All those things you wished you had time to do are now ready for you to start on. Make a list of what you’ve wished you had time for, and start knocking things off. Im assuming a forced world wide quarantine is a once in a life time event, and now’s your time to take advantage of it… Which brings me to my final point…

10. Look for the positives in this sitaiton.

It’s easy to let the situation consume us. It’s a hard time, and there’s no denying this. But take a second and look at the hidden blessings. You get to relax at home. You now have time to do things you’ve been wanting to do. The world is changing from this-  and we can be pioneers in the new culture that will develop from this. We can spend time bonding  with family and recognize what’s really important in life. There are so many positives that are being dimmed by the fear and negativity. Let those positives shine by taking time to look for them. I’d love to hear what you find positive about self isolating and staying home! Comment below or send me an email. I’ll share responses on my instagram account @ifbb_pro_Xenia



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