COVID-19 Resources
During these difficult times, many aspects of our lives have been impacted. This can be overwhelming due to the uncertainty associated with COVID-19 and its ripple effect. Our hope is that the resources provided below will help you take steps towards regaining a sense of normalcy. Whether you are looking to better manage your stress, create a sense of order while at home, or find new activities to experience by yourself or with your family, we hope that our resources will be helpful.
Mindfulness & the Coronavirus
Mindfulness is a way of relating to the present moment that is curious and open hearted and not lost in reactive thinking. We all have mindful moments, whether with a loved one, in nature, or working on a project. This can feel less accessible during times of change and overwhelm. When we are mindful, we are not caught in emotional reactivity or on automatic pilot, but rather we are consciously focusing on what we value and are acting from there. When we are mindful, we are in the present and not lost in worst case scenario trains of thought.
Webinar titled “Navigating Emotional Wellness During Uncertain Times”
Like learning an instrument or a sport, there are particular practices that improve our skill at mindfulness. Just like the CDC is providing us tips for how to take care of our physical health, mindfulness is a way that we can take care of our own mental wellbeing. It is more important than ever that we learn more skillful ways of being with emotion so we are not coughing anxiety or irritability onto other people’s brains. Anxiety and irritability are contagious. Calmness and kindness are contagious too.
Recorded Meditations to Combat Stress Related to Coronavirus
Being lost in worst case scenario worries and regrets during this time only amplifies our distress. Research shows we can train our minds to be able to more quickly recognize when we are lost in unhelpful thinking and then to place our attention on something more fruitful to our wellbeing.
Research also shows that a type of meditation often called Loving Kindness Practice can be crucial to increasing our feelings of wellbeing during stressful times. For many, Loving Kindness Practice can sound too touchy-feely so let me talk about the brain science first. There is a part of our brain known as the Posterior Cingulate Gyrus or Default mode network that gets activated when we get caught up thinking about ourselves, especially when we regret things about the past or worry about the future. It is a contracted feeling we get when we are feeling a sense of scarcity, worry, or anxiety about ourselves. On brain scans, we see that Loving Kindness Meditation makes this same Default Mode Network calm down while activiating parts of the brain connected with feeling good. In some ways loving kindness is the opposite feeling of anxiety. Research suggests that doing a few minutes of this type of meditation where you connect with your good wishes for yourself and others has 3 important results: 1. Increased feelings of wellbeing 2. Reduced self-judgment 3. And makes you a kinder person (which may be the most important contribution you can make toward the happiness of those dear to you).
This 5 minute meditation practice combines traditional breath meditation with loving kindness practice. Find a time every day (usually morning is best for most people) to practice this meditation and notice how it can change the tone of your day.
Handwashing during this pandemic becomes a great opportunity for meditating. Throughout the day, handwashing can be a sacred pause to step out of our reactive automatic pilot mode and connect with the present moment by feeling the breath. It can be an opportunity to activate the compassionate part of the brain which simultaneously calms the anxious parts of the brain.
During the handwashing you’ll be rubbing your hands during the entire 20 seconds while connecting with the breath and the feeling of caring for yourself and for others. To start, wet your hands and lather them with soap. Now close your eyes (if that feels comfortable) and begin the process of thoroughly rubbing every surface of the hands. Allow the sensations to completely fill your awareness.
Taking a slow deep breath in, feel the wish to joyfully care for your wellbeing. And then during a slow steady breath out, feel the wish to care for the wellbeing of others.
Now feel the contribution you have just made to yourself and those you love by interrupting the physical and emotional contagion of this pandemic.
Mindfulness Activities for kids Here are instructions for a number of simple and fun mindfulness activities that you can do with children & teens.
Other Guided Meditations Recordings of various types of meditation.
Resources for Mindfulness & Overall Wellness Resources for how to care for oneself while at home
HeadSpace App or Calm App: Great Mindfulness Apps that walk you through meditation training
Coping Resources for children
Caroline Conquers her Corona Fears: An interactive story and coloring book that helps children process their anxiety related to the coronavirus.
COVID-19 Journal: A collection of information and activities to help children identify and manage their anxiety.
Maintaining Routines: With children out of school it can be difficult for them to manage their time or stay on track. This resource helps cultivate your child’s routines.
Blob Image: Helpful image displaying various reactions to the coronavirus. Useful springboard for generating discussion and interventions.
coping Resources for Teens
Thought Scale: A tool to help you or your teen to become more aware of their thinking and how it impacts their wellbeing.
COVID-19 Survival Guide: A collection of self-care skills, activities, and recommendations to help teens manage stress while maintaining their wellbeing.
How to Handle Anxious Thinking: A worksheet that works to help identify and modify thinking patterns that contribute to stress.
coping Resources for Parents
Tips for Talking with your Kids about COVID-19: A guide on how to provide your children with accurate information about the current pandemic.
Habits of Playful Parents: Information on how to be more engaged with your children during play.
Tips for Families: An informational guide on how to help manage and relieve the stress caused both directly and indirectly from COVID-19.
Religion and Spirituality
It can be difficult for those with strong connection to their faith at this time. Many places of worship are offering online streaming services. We would highly recommend you visit your religious organizations website or Facebook page for more information.
Developing and maintaining habits
With our lives and schedules being disrupted by the first and secondary effects of the Coronavirus, here are some resources to help you create routines, develop new hobbies, boost your well-being, and to create meaningful engagement in your days.
App: Habitica : A creative RPG-video game style app for tracking and maintaining habits. Customize your character as you progress through your set goals. Earn points for doing dishes, stretching, or reading your favorite books.
App: StikK : Developed by behavioral economists at Yale University. On signing up, you create a commitment contract with yourself and the app to reach your goals. You can even bet money on yourself. You can assign a friend or family member to check your data to ensure you’re on your way to reaching your goals.
Photo by Elenarts/iStock / Getty Images
Websites for Kids and teens to learn and practice new skills
Now that our families are attending school from home we may feel like our children are not learning enough or we may notice their dissatisfaction with distance learning. This is a great opportunity for them to learn and explore their interests ranging from science to cooking. Many websites are now offering content and resources for free to help supplement curriculum and to keep our kids learning.
Science:
General Learning:
Art/Creativity/Cooking
Learn or practice a new hobby or skill
At this time, our days may be filled with activity that does not feel very fulfilling. It is at these moments we can explore our interests and find new avenues to express our creativity. Hobbies and skills can be shared with the entire family to create exciting new learning opportunities.
Skillshare.com : This is a great resource from learning hobbies ranging from drawing to perfecting your 5-course french menu. Take advantage of your downtime by exploring your interests and developing some new skills.
Instructables.com: A website created by a community of individuals who like to make things. Learn how to knit, stitch, cook, or how to make exciting gizmos with your family. Many projects are child friendly.
Social Connections
Even though we must keep a physical distance from friends and family, we are still able to interact through different mediums. Consider incorporating daily video chats or host a Netflix viewing party.
Playing games can be a great way to stay in touch and there are countless free virtual options:
App: Heads Up!
App: Drawful 2
App: Mario Kart Tour
App: Scrabblego
GamePigeon (on Apple Devices)
Uno: unofreak.com
Virtual VOLUNTEERING
As the time spent social distancing continues to add up, we may feel like we are not contributing. Those with a desire to stay engaged and to help others during this time may be interested in becoming connected with volunteering opportunities that can be done from home.
Nextdoor.com: This is a great way to stay connected with your neighbors during this time and to organize and plan ways to give back to your community. Organize virtual get togethers or identify neighbors who could use your help.
Additional Volunteering resources can be found on Dosomething.org or idealist.org
Photo by Givaga/iStock / Getty Images
Physical Activity
Staying active during this time of social distancing can be difficult. We may not be able to go to our favorite gym or run our preferred routes. However, we can still make sure we are getting active at home. Exercise is a great tool to help improve mood and reduce stress. Even if you only have 10 minutes, you can still get some movement that will improve your mood, immune system, and overall health.
Free Workouts:
Subscription Services: