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a good way to stay fit right now during Covid is to download the Nike app and complete some of their FREE workouts!

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Nike Training Club App. Home Workouts & More.

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NTC provides over 185+ free workouts for everything from bodyweight-only sessions, invigorating yoga classes, targeted training programs, and full-equipment home workouts for all fitness levels.

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Below I am going to share the links to 2 spotify playlists I made incase anyone needs some new songs to help them get through the quarantine
https://open.spotify.com/playlist/0dbICoqcjcpCACDouBHxOh?si=T-pEINR9Rn6WCcuqi8_YPw
https://open.spotify.com/playlist/5RBuSkXmX3iwF5zYsxv0UO?si=RwEb9spHSJ2VUvhv43RBxQ

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While we are stuck in this quarantine it is important to keep up with your mental health. There are many of us that were struggling with mental illness before quarantine even started, and now we are thrown into a terrible environment for trying to be mentally healthy. One of the most important strategies I have found to help maintain mental health is to not be afraid to be vocal. Talking about what you are feeling and what is going on in your head can not only make others aware of what you are going through but also can help you understand yourself. While the people you are quarantined with might be your go to people to talk to it is also important to hear other humans' voices that you choose to hear and not the people that you are stuck in quarantine with. I know that for me personally I never called my friends or family before this pandemic, but now I am now calling my friends and family almost every day and we talk for much longer than I would expect and after I always feel much better. It is important to know that many people are feeling lonely at this time and to not be afraid to contact the people you care about because they might be feeling the same way

T.S.

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Doing physical activity is proven to improve oneself in almost every aspect. Whether it is running, walking, biking or lifting they produce endorphins to boost your mood. They can improve your mental health and physical shape while in quarantine. It doesn't matter what you do, as long as you do something physical you will feel better.

Here is a video on why it can help you as a student as well :)
https://www.youtube.com/watch?v=dwMMn2FdBFQ

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Doing physical activity is proven to improve oneself in almost every aspect. Whether it is running, walking, biking or lifting they produce endorphins to boost your mood. They can improve your mental health and physical shape while in quarantine. It doesn't matter what you do, as long as you do something physical you will feel better.

Here is a video on why it can help you as a student as well :)
https://www.youtube.com/watch?v=dwMMn2FdBFQ

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If you are bored and struggling to find things to do that aren't that strenuous, I find it helpful to take long walks or bike rides on the trails by my house. If you like the outdoors maybe thats something you can do too

Christian p.

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Program 1

This group you will do the core group x1 --> Strength group 3x --> core group x1 --> power group x 5 --> core group x1

CORE: :45 sec work //15 sec rest

1. high plank, knee drive
2. Russian twists
3. Side plank with kick L https://www.youtube.com/watch?v=vc-faCA7vUc
4. Side plank with kick R
5. Single leg V up R
6. Single leg v up L

STRENGTH 1:00 work // 25 sec rest x3
1. Side lunges
2. Dips
3. Goblet squat PULSE
4. Superman w/ row https://www.youtube.com/watch?v=3CBdkIOR_eQ

POWER :20 sec work // :20 sec rest
1. Goblet squat jumps
2. Single leg hop overs R (use a book to jump over)
3. Single leg hop over L
4. Split squat jumps
5. Bench hop overs (can use a kitchen chair)

~Liam McKim

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Bored in the House and in the House Bored

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Bored in the House and in the House Bored

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I know that this idea is a bit cliché, but I'm going to be giving some of the stuff that I've done during quarantine, and then some. 1. Watch some classic movies. As I'm writing this, I'm currently watching Goodfellas, and last night I watched The Shawshank Redemption, which is ranked as the greatest movie of all time according to iMDb. I also highly recommend the Bad Boys films, all of which are on Netflix.
2. Get some sort of physical activity. Doing pushups or sit ups everyday is better than doing nothing at all. Or even going for a walk every now and then.
3. Go for a drive. You're still technically being socially distant if you go for a simple drive around town and it's a great way to clear your mind.
4. Play some video games. This might be more for the boys, but I've been completely grinding on COD, NHL, and Madden when I'm not doing chores or doing schoolwork.
5. Zoom/Facetime your friends. Hearing my friend's voices is nice, especially when I can't see them in person.
6. Binge a TV show. I highly recommend watching The Ranch, That 70s Show, All American, and, if you haven't already, watch Tiger King, Carole Baskins killed her husband.
7. Watch a throwback game. If you're a sports freak like me, then watch some throwback Boston sports games. Some notable ones that I've watched: Bruins comeback win against the Maple Leafs in 2013, Super Bowl 49, Super Bowl 51, and the Celtics winning the 2008 NBA Finals.
-CCostich

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Everyone wants to stay healthy and fit. With quarantine upon us there are no more excuses! Some people may not know where to start and finding random workouts online usually aren't right for you. These workouts can be too hard or too easy. This workout plan below can be used by ALL experience levels, ALL strength levels, and requires NO equipment.
This workout if based off of tiers. Once you can complete one tier, you move up. This ensures everyone can start somewhere and the workout never gets too hard or too easy.
The basic workout will consist of 3 sets of 10 pushups and 3 sets of 10 squats. Do the workout as many times per week as you'd like! Start with tier 1 and once you can complete 3 sets of 10 reps perfectly, move up to tier 2 next workout and so on.
These are just the basics so that everyone can start somewhere. Add your own accessory exercises based on what equipment you have available and go outside to do some cardio when it's nice out!
Here are the tiers:
Pushups
1. Hands elevated from knees-do them with you hands on a chair and your knees on the ground
2. from knees
3. hands elevated
4. regular
5. feet elevated- put feet on a chair
6. feet elevated higher
7. close grip
8. finger tip- do on fingers instead of palms
9. clap- clap at top of rep
10. rocking- lean body to one side so your chest is over one hand
11. sliding- put one hand on a paper plate and go on carpet. When you go down into the pushup, slide your hand to the side and bring it back in when you come up.
12. single arm
Squats
1. Box- sit on a chair and stand back up
2. heels elevated-put heels on a book or small object
3. Air
4. jump
5. split- put one foot in front of other by about 2 feet
6. lunge
7.rear foot elevated- put back foot up on a chair
8. single leg box
9. single leg

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Ways To Get Stay Okay During Isolation ✨

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Ways To Get Stay Okay During Isolation ✨

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This is a very strange and scary time and all of us are being affected differently as a result of being isolated. As an introvert, I have always been alright with finding things to do by myself, but I have a lot of friends and family who are not and are struggling. It can get very lonely and boring and stressful, especially people who are naturally active and social beings. Here are a few tips I have used to stay okay during this crazy time.

1. Go outside once everyday. For some, this seems a bit daunting or impossible given the circumstances. All these people online are showing off all their isolation exercises and outdoor excursions, but going outside doesn't have to mean you have to run a mile or go for a hike or anything crazy. Even something simple, such as walking once around the block, or even just sitting on your porch steps for a few minutes, is enough. Something is better than nothing, and getting that fresh air and sunlight and a bit of time to be away from your screens will help you clear your mind and feel refreshed.

2. Try to maintain some kind of schedule. This is also hard, especially if you are in a situation like mine where your teachers are assigning all of your assignments to be due at midnight, not giving you an obligation of waking up early or a window of time to get work done. However, staying up late and waking up late will only worsen how you get through each day, and giving yourself the entire day to get something done sometimes only results in you stretching it out more than you need, procrastinating and feeling uneasy all day. Instead, try to set some kind of schedule. It doesn't have to be as rigid as something from earlier in the semester but again, something is better than nothing. Give yourself a designated time when you go to sleep and wake up, and give yourself a chunk of time to get work done, say from noon to five. Then you have the rest of the day to do other things and you won't feel as shitty because you got up at a reasonable time and got all your stuff done for the day out of the way.

3. Use this extra time to do things you've been wanting to catch up with! How many times throughout the year have you wished you had a little bit more free time to do something besides for work, maybe to finally finish that show or watch that movie your friend recommended. Maybe there are hobbies you have been wanting to pick up for years but never had the time, like knitting or painting. Maybe you've been wanting to read more, study another language, start doing yoga, check out and discover new music. Whatever it is, even if it's something small, you have the time to try to make that happen. I know it's hard not to feel guilty with everything going on when doing things that aren't productive or that are just for you, but you have to give your mind some rest and cut yourself some slack. This is an opportunity that won't come again, one where you can stay in and do something you've always been wanting to, for you, and you should take advantage of that!

4. Don't feel afraid to reach out to people!
Seriously, don't ever hesitate to reach out to people, especially other students and peers. We are all in similar situations, everyone stuck in this isolation, alone but together. When you are feeling particularly lonely or scared, FaceTime a friend or email a teacher. Have discussions on social media, text people you maybe don't normally text. If you feel like all of those are too much, write letters to yourself. Just the act or writing or talking or getting out your thoughts will help, so do so whenever you can. Staying by yourself for too long without releasing any of your thoughts or concerns will become a burden, a weight on your shoulders. So keep talking and interacting as you can and while we go through this time, I promise it will help :)

Thank you for reading, and know that anyone is  welcome to reach out to me if you want someone to talk to. Stay healthy and safe! ❤❤

- Kalea Mecca

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What is it? How does it work? How do you get it? How do you live with it? How do you get over it?

Post Traumatic Stress Disorder is a mental disorder caused by a traumatic event or multiple traumatic events. There are over 3 million cases per year in the U.S., and that’s because the definition of trauma is so broad in this use of the word. Any number of things will affect one person differently than another. For example a person could break into your house while you’re home alone and you’d be fine, the next night you’re home alone again you sleep fine. Another person in the same situation would be terrified for the rest of their life of being home alone. They might not sleep good, and they could have actions trigger their flashbacks.

First responders work through their careers with day to day traumatic events. A lot of them have PTSD or get PTSD from their daily jobs. The type of PTSD they deal with can often be different than a so-called “normal case” of PTSD where it was a one time traumatic experience. For first responders, they see traumatic things or are involved in a traumatic event everyday that they go to work.

Everybody manages this disorder in their own ways, and some people don’t manage it all. These are the types of people I hope to reach. The people that bottle all of this up and keep their sadness to themselves. Oftentimes these are the types of people that take their own lives. If we can create a culture for these people suffering with this disorder where everyone feels safe being open and talking about how they feel and sharing their stories, we can change PTSD.

PTSD will always be an issue in society but instead of having 27% of people with the disorder try to take their own life, we can try to decrease this number by offering outlets for people to talk to and share similar emotions.

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Don't Know what to do in this Quarantine!

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Don't Know what to do in this Quarantine!

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Some of the things i do in this Quarantine is Exercise, play my video games, and chill with the family. I usually workout in the mornings, after i'm done with that in the middle of the day i Play the game, then finally at night me and my family would either watch a couple of movies together or play some of the board games that is laying around the house. My sisters like to paint/draw in their free time, and make tik toks. If you don't know what to do try to do some of these things. Keeping yourself occupied will make these days go by faster.
- CFoster

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Being stuck inside of our houses, taking school online, and being separated from our friends is a very stressful situation. So, being able to properly take our minds off of this whole worldwide pandemic situation is something we all could use some work on. Although cuddling up in bed, eating some snacks, and watching movies/TV shows is sure to help get your mind off of everything another way you could do so is through exercise. Physical activity is really great for both your physical and mental health and is a known stress reliever. Of course working out at home is a little difficult if you don't have any equipment but, there are many programs online that make it possible. I have been using a website by a fitness activist named Chloe Ting who offers great at home workouts without equipment, and several different workout programs that target different parts of your body. I have found doing these workouts really enjoyable and they help to keep my mind in a good place during this time.
-ASanville

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Start your fitness journey with Chloe Ting's 2019 2 Weeks Shred Challenge. Follow along to the free daily workout schedule, no equipment needed!

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Here is a list of tv shows recommended to watch!
https://collider.com/best-tv-shows-on-netflix-right-now/

Not a tv show fan? No problem here is a list of movies to watch!
https://collider.com/best-movies-on-netflix-streaming/

Don't have Netflix? That's okay!
Try https://tubitv.com It's a free website that has many different tv shows and movies to watch! You can also download the app.
or
Check out https://www.vudu.com another great website with movies and tv shows!

-CSharpe

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Find time for you: Meditate, journal, running, painting dancing....
Utilize daily calendars:
Plan times for school work and zoom meetings
reward yourself for getting assignments done.
Reach out to friends:
Facetime, Zoom or text friends in during hard times
Be Honest and Open:
Talk with friends and family about feelings and or difficulties you are having and know its okay to feel that way.
Try your Best:
this transition is difficult but is important to apply yourself and put in good work.

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fun things: https://www.usatoday.com/story/life/health-wellness/2020/03/16/coronavirus-quarantine-100-things-do-while-trapped-inside/5054632002/

songs: https://www.usatoday.com/story/entertainment/music/2020/03/20/coronavirus-100-songs-listen-while-youre-stuck-at-home/2882725001/

movies: https://www.usatoday.com/story/entertainment/movies/2020/03/20/coronavirus-100-movies-watch-while-stuck-inside-and-quarantined/2870322001/

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Fun Things to Do While Stuck in Quarantine

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Fun Things to Do While Stuck in Quarantine

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A lot of people have been troubled by this whole coronavirus outbreak. Most of us have a lot more free time on our hands because we no longer go to school or can work. SO, instead of just lounging around doing nothing interesting, I've found a website that has 100 things to do while stuck in quarantine! and if fun activities aren't your thing, I've also found 100 movies and 100 songs you can listen to/watch while in quarantine. I'm hoping this will help raise people's spirits and see how this whole quarantine thing can be good! :)
~EMonsante

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1. 70%>Black/ African American teenagers are more likely to attempt suicide than are white teenagers. (mhanational.org) T or F

2. At least 5 percent of American Psychological Association members are Black/African American. (mhanational.org) T or F

3. African American females, grades 9-12, were 52 percent more likely to attempt suicide in 2017, as compared to non-Hispanic white females of the same age. (HHS.org) T or F

4. In 2017, suicide was the fourth leading cause of death for African Americans, ages 15 to 24. (HHS.org) T or F

5. African Americans are 20% more likely to experience serious mental health problems than the general population. African American youth who are exposed to violence are at a greater risk for PTSD by over 25%. T or F

Answers: T,
F:  >2%
F: 70% more likely
F: 2nd leading
T

This has nothing to do with the quarantine but I still think there should be some light shed on the topic.

-IBarnhill

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Exercise, Play games, enjoy family time.

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Apps can sometimes be helpful to do things such as keep track of your mental health or to meditate. 

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Apps can sometimes be helpful to do things such as keep track of your mental health or to meditate. 

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~Elizabeth. O

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We often think of our phones as another source of stress - they're so often with us and asking for our attention. However, there are a lot of great apps that can help you to take control of your mental health, and even find moments of grounding. PacificaiOS, Android, & Web, free to download, subscription for full acces

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This is a time where many of us are being more severely affected by environmental events such as the stress of the world around us, sick family members, home life, etc. With everything going on, your mental health should be a priority.

What is Crisis Text Line? Crisis Text Line is free, 24/7 crisis support by text message.

How does it work? When someone is in crisis, they can text HOME to 741741 to connect with a Crisis Counselor who will help them move from a hot moment to cool and calm.

Who are Crisis Counselors? They are trained volunteers who—with the support of full-time Crisis Text Line staff—use active listening, collaborative problem solving, and safety planning to help texters in their moment of crisis.

Anxious about the Corona Virus? Stressed about homework? Family stress/problems? Relationship issues? Any of these would be completely alright to reach out for. No matter how seemingly small your problem or stress seems, the crisis text line is a wonderful tool for when you feel overwhelmed or just need someone to talk with.

~Elizabeth.O

“We want to be where you are. We want to make it as easy as possible for people who are in pain to get help.”
NANCY LUBIN, CEO AND CO-FOUNDER

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We could update students with news and facts about the virus so that everyone is up to date with current news

LINKS:
For live US updates
https://www.cnn.com/us/live-news/us-coronavirus-update-04-27-20/index.html
For live Global updates
https://www.cnn.com/world/live-news/coronavirus-pandemic-04-27-20-intl/index.html
Covid-19 map
https://news.google.com/covid19/map?hl=en-US&gl=US&ceid=US:en

Y.B

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One of my ways of coping is to go on a walk and listen to music while I do. This seems to be really helpful for me because i starts focusing on my surroundings and music, rather than whats bothering me!
-Ryan K

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I've found writing is a safe an effective way to combat and cope with things such as stress and anxiety. Here I've posted some prompts I've found online that may help you to get writing.
~Sierra

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If you've ever struggled with stress or any form of a mental health issue, you may have found how helpful it can be to keep a journal. Getting things off of your chest/mind and onto paper can help us not only face what we are dealing with but also provide a means of self-expression.

Here are some therapeutic journal prompts for mental health:

1. Write down 5 things that make you incredibly happy and describe why they make you feel this way.

2. What do you fear the most? Why? Is your fear rational?

3. What qualities about yourself do you love the most?

4. In the next year, what are 5 improvements you would like to make regarding your life? Write about the improvements and create a plan to accomplish each one.

5. Write about your one of your happiest memories?

6. Write about the people in your life that make you feel the most "at ease" and what they do to make you feel that way.

7. Write about a difficult memory and the coping mechanisms you used at the time. Would you change the way you dealt? How?

8. Write a poem (that DOESN'T HAVE TO RHYME), describing the exact opposite of yourself.

9. Write about the last time you cried. What caused you to cry?

10. Write about the last time you laughed really hard. What was so funny?

11. Write a letter to the future YOU.

12. Write a letter to one of your parents - even if you don't actually give it to them.

13. What has your anxiety taught you about yourself?

14. Write down a list of 'regrets'. Either throw them away or toss them into a fire. (Let go of past regrets & move on).

15. In detail, describe a perfect day.

16. Write a letter to a person who has negatively impacted you. (Again, you don't actually have to send it out).

17. Write a letter to a person who has positively impacted you.

18. Write about an incredibly difficult choice you've had to make in your life.

19. Write down all your coping mechanisms. Evaluate the ones that are most helpful and the ones that are the most detrimental.

20. Describe what love means to you in detail.

21. Write a letter of forgiveness to yourself.

22. Write down 3 of your favorite smells. Describe, in detail, how each one makes you feel.

23. Have you ever felt isolated? Write about it.

24. Write about 5 songs that mean the most to you. Why do the lyrics speak to you? How do you relate to these songs? How do they make you feel when you hear them?

25. Write down all the compliments you can think of, that you've received. Write down compliments to people in your life.

26. Write a list of 10 things you want to remember during difficult times. (Use this later if you're feeling down).

27. What risks do you want to take? What's holding you back?

28. What element do you consider to be YOU? Write about why. (Earth, Air, Fire, Water).

29. What are some of the strongest emotions you've ever felt? Write about how those emotions affected you and what caused you to feel those emotions.

30. Physically, how do you feel right now?

31. What speaks to you on an spiritual level? (Poetry, quote, song ect.) Write about it.

32. What items/objects do you find the most comforting? Why do you think that is? What is comforting about them?

33. Write a love letter to yourself.

34. Write about something that is frustrating to you.

35. If you could be anywhere in the world at this very moment, where would you want to be and why?

36. What are 3 things that make you angry? Why?

37. What activities do you think would make you feel better? Make a plan to carry out those activities.

38. Write about something random you've seen that made you smile.

39. Describe your dream house.

40. Who or what (or both), helps motivate you the most? Why is that?

41. What are you worried about? Why?

42. What are some of your favorite books? Why? Write about them.

43. What makes you laugh?

44. Write about what you perceive to be the worst thing you've ever done.

45. When is the last time you did something for someone else? What did you do and how did it make you feel?

46. What secrets are you keeping? Are these secrets affecting your life or mental health? Why or why not?

47. Write about something that truly surprised you.

48. Describe an outfit that makes you feel completely comfortable in your own skin.

49. If you weren't afraid, what are 5 things you would do? Are there any ways you can think of to overcome the fear?

50. Write a letter of forgiveness to someone who has caused you pain.

Keeping a journal can be a great way to manage your mental health. You can explore your deepest emotions and identify healthy means to deal with your feelings.

I hope these prompts can help you get your feelings onto paper and release the negative emotions from your mind. 🙂

Keep track of your emotions & keep moving forward.
Much Love.
Related

Tags: anxiety depression journal prompts mental health Prompts writing

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50 Therapeutic Journal Prompts for Mental Health - Nerd Knows Life

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If you've ever struggled with stress or any form of a mental health issue, you may have found how helpful it can be to keep a journal. Getting things off of your chest/mind and onto paper can help us not only face what we are dealing with but also provide a means of self-expression.

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How have you observed or used the Habits of Mind during the coronavirus outbreak?

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How have you observed or used the Habits of Mind during the coronavirus outbreak?

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We all need a little laugh these days. Pluto is my new favorite thing:

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Quarantine making you crazy? You can vent (respectfully) here.

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We could post helpful links to information here.

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Ideas for Staying Healthy Mentally and Physically During COVID-19

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Ideas for Staying Healthy Mentally and Physically During COVID-19

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We could post links to exercise or meditation videos we like

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Post here if you are feeling lonely and need a reminder that we are all still here for each other! Do you have an encouraging word to share? It could really help someone today - post it here!