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Resources:  Staying Healthy

Boosting Immunity & Feeling Calm in the Time of Corona by Laura Garrison-Brooks empowering meditation/guided visualization for kids that highlights staying healthy and the immune system on Insight Timer.  Geared for 6-12.

Wide Open School (powered by CommonSense Media) - different apps and ideas for SEL and other topics

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Free Yoga Classes from Core Yoga:

https://www.corepoweryogaondemand.com/keep-up-your-practice

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Elemental Health Summertime Wellbeing Program – Elemental Health provides students access to mental health support throughout summer. The program is designed to support teens between school sessions/check-ins, especially during this unique time of social distancing.

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subscribe to Code Switch podcast

subscribe to Code Switch podcast

A few years ago, back when the Code Switch podcast was a wee baby, we started a segment called "Songs Giving Us Life." The idea was that when things get a little heavy (which is often - we are talking about race, after all) music can help us sort through our feelings.

The very first song we chose was Kendrick Lamar's "Alright." Soon after its release, it became an anthem for black protest and resistance. The refrain, "We gon' be alright" was a defiant promise - that no matter what happened, black people would lean on each other to make it through. And as Andrew Limbong wrote for NPR Music, its role as both a party song and a protest song represented "the sound of black life's duality."

Well, things are plenty heavy right now. And even though we can't go to the club and rage our feelings away, listening to music can still be a healing experience. So on this episode, we asked our audience for the songs that are helping them make it through. One listener pointed us to a song that makes her feel less lonely while she's self-isolating; another shared one that keeps her hopeful when she's thinking about some of the immense challenges she's about to face.

We also got recommendations from some of our favorite podcast guests of the past: Yara Shahidi, Flor de Toloache, and Amara La Negra.

You can follow the full "Songs Giving Us Life" playlist on Spotify. And while you're at it, check out NPR Music's "Isle of Calm" playlist. It's got more than six hours of music "to help settle your jangled nerves, slow your heart rate and string up a little hammock for your soul."

And if there's a song that's giving you life in this lifeless time, email us at CodeSwitch@npr.org or tweet at us using #SongsGivingUsLife. Tell us what song you're listening to and why - we'll be featuring your picks on the podcast throughout the summer.

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Talking about race can get real heavy, real fast. Listening to music is one way people have been lightening the mood and sorting through their feelings. So this week, we're sharing some of the songs that are giving all of us life during this especially taxing moment.

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Resources for Processing Recent Events around Race and Racism:  

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Resources for Processing Recent Events around Race and Racism:  

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Podcasts:
- The Best Code Switch Episodes

·       About Race

·       Code Switch (NPR)

Songs Giving Us Life - Code Switch NPR:
https://open.spotify.com/playlist/3prS4feeUardHrIEqr8Y6z

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Tips on How to Manage End of Year Exam Week:

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Tips on How to Manage End of Year Exam Week:

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https://parents.au.reachout.com/common-concerns/everyday-issues/things-to-try-school-and-education/help-my-teenager-manage-exam-stress

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Resources for Self-Care:

CRISIS RESOURCES

24 Hour Hotline (415) 499-1100

Text: 741-741 any time of day for support

Call 911 for immediate support

Additional CRISIS RESOURCES

24 Hour Hotline 1-800-273-TALK or text "HELLO" to 741741

Teen Line

CA Youth Crisis Line

SF Comprehensive Mobile Crisis: (415) 970-4000

Marin County Mobile Crisis: (415) 473-6392

Alameda County Crisis: 1-800-309-2131

You Matter, We Matter

TEEN LINE (800) TLC - TEEN: a teen to teen hotline with community outreach services, from 6:00pm to 10:00pm PST daily. Text, email and message board are also available, with limited hours-visit http://teenlineonline.org for more information.

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Approaches and Suggestions on How to Stay Motivated:

- Prioritize wellness:  staying up until 2:30 am will catch up with you, and your tasks will feel even more overwhelming with the lack of enough sleep.  As mentioned in most of my previous posts, please aim for at least eight hours of sleep per night!

- Make a list of small goals for each day, which can be crossed of your list at the end of each day.

- Be sure that your daily goals consist of a list of short, manageable tasks to get through every day.

- Set the scene:  Pick a comfy spot, light a candle, play a song you love in the background, if it does not distract you.

- Give yourself small "rewards" during your daily breaks:

Schedule a select set time and date to get together on social media with a friend so that you have something to look forward to, as a way to motivate you to tackle each task before each break.

- Dedicate a chunk of your day to work, and part of your day for relaxation.

-  Make sure at least one task is for personal enjoyment and self-care.

- If any of the tasks is too big to do in a couple of hours, break it down into one or two steps.

- If you only get four of the five tasks completed, celebrate anyway! Especially if you notice that you feel more productive and motivated in comparison to how you felt last week.

- Adjust your list for the next day each night before bed, so you wake up with an achievable plan.

- Ask a friend to be a “study buddy,” so that you can talk through assignments, or check in on progress.

- Seek extra support for your school work as needed.  Carri, Traci, and Stuart are here to support you.

https://ai.umich.edu/blog/are-you-a-student-disrupted-by-coronavirus-and-feeling-unmotivated-we-have-five-ideas/

https://graduate.rice.edu/news/six-strategies-staying-motivated-during-covid-19-pandemic

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6 Ways to Build Motivation to do Schoolwork! Please see this article!

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Breaking down big projects into smaller tasks helps. PhotoAlto/Michele Constantini/Getty Images

Even in normal circumstances, it can be hard to get motivated to do your schoolwork. But these are not normal circumstances.

The switch to remote instruction caused by COVID-19 has been unsettling. Patterns have changed. Habits have been disrupted. Remote classes are simply different from classes that involve face-to-face instruction.

As a researcher who looks at what it takes to get through college, I have a few tips that could maximize your motivation and productivity when you're at home going to school online.

1. Guard your time

You do not need large amounts of time to be productive. Instead, be intentional and focused in short blocks where you can work without interruption. Protect these open times by setting up your workspace to minimize distraction - including silencing notifications on your cellphone or laptop. Communicate your boundaries to friends and family and make sure to identify times when work and socialization can happen.

2. Determine how much work is needed

Write down the work you need to accomplish, because there is a limit to how much information you can recall and process at one time. Examine the remaining projects, including research and written assignments, and estimate the amount and type of effort that each requires. Identify any tests and quizzes that are scheduled and determine what preparation is necessary.

3. Break large projects into smaller ones

Breaking big projects into smaller and more manageable tasks allows you to achieve maximum efficiency and effectiveness.

Your assigned tasks should follow a logical sequence. Some tasks are basic, like locating articles in the online library for a research paper. Others, like proofreading, are best left to do later in the process. Work steadily, and record your progress as you do, because you get more done when you can actually see the progress you're making.

4. Set goals

When you set specific and difficult goals for your work and make them public in some way, it can boost your performance and enhance your motivation.

Setting generic, vague or easy goals is less helpful. Set goals related to effort. For example, plan to spend three hours one day studying for a certain class. Also, set goals related to the completion of specific tasks or products. For instance, give yourself a deadline to read and take notes on a specific article for a certain paper you must write.

Further, make time in your plan to deal with any interruptions and challenges that may occur. For example, when my 7-year-old gets bored or needs some attention and interrupts me in my work, I plan to spend 20-30 minutes doing something with her. We take a walk or a bike ride, or create some art. Then I can return to work. I even set a timer to keep myself honest.

5. Identify the rewards

It pays to clarify the rewards at stake this semester - whether those rewards are internal, such as the feeling of accomplishment that comes from understanding a difficult concept well, or external, such as getting a good grade.

Many universities are adopting pass/fail grading systems in the short term, so the external reward course grades provide will likely be different. Learning is what matters now. Focus on the course learning outcomes and make sure that you're meeting them, because these skills will be the ones required of you as you progress toward your degree.

6. Be flexible and go easy on yourself

This is an unprecedented crisis, and we are all scrambling to make it work. You didn't expect to spend these months at home, learning online. Some days won't go as planed - and that's alright. Forgive yourself when you don't do your best, then move forward and overcome the setbacks.

When the pandemic passes

Eventually, this pandemic will be over. Face-to-face classes will start again, and this semester will be but a memory. The good habits you build and the strategies follow now to manage to learn and work independently will bear dividends in the future.

[ Deep knowledge, daily. Sign up for The Conversation's newsletter.]

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6 ways to build motivation to do your schoolwork now that you're forced to learn online at home

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Even in normal circumstances, it can be hard to get motivated to do your schoolwork. But these are not normal circumstances. The switch to remote instruction caused by COVID-19 has been unsettling. Patterns have changed. Habits have been disrupted. Remote classes are simply different from classes that involve face-to-face instruction.

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Resources During Covid-19 for Youth, Families & Schools

Our normal routines are very different right now and many of us are stuck in our homes but we don't have to be isolated from each other. Join us and encourage the young people in your lives to join us too for some time to connect and relate with others. All programs are FREE. Keep checking back as we add to our schedule. Never forget you are not alone and storms don't last forever #SDLF.

Elementary Programs

Bring your favorite stuffed animal and listen to Emmalee read some crowd favorite stories. Click join us button T & Th @ 9:30am.

Middle School Programs

Stuck at home and want someone to talk with? Come hang out and talk, ask questions, and check-in with other middle school students about all things trying to figure out how to manage this new way of life since covid-19. Click join us button MW @ 1pm.

- Motivation Mondays: Start your week off with fun trivia games meant to challenge and motivate you

- Wellness Wednesdays: Spend this meeting discussing self-care and incorporating some fun activities

High School Programs

Stuck at home and want someone to talk with? Come hang out and talk, ask questions, and check-in with other high school students about all things trying to figure out how to manage this new way of life since covid-19. Click join us button MWF @ 11am.

-Motivation Mondays: Led by youth across the state, this is your chance to connect and start your week off on a good note

-Wellness Wednesdays: 15-20 minute exercise classes led by instructors across the state (yoga, pilates, core, zumba, and more!)

-Fun Fact Fridays: Fun trivia games meant to challenge and engage youth

Middle & High School Programs​

The power of youth voice is amazing. Join Jenna every Tuesday at 11 to talk about how you can use your voice to make some pretty awesome changes in your schools and communities. ​

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Join Zion in a simple chat to share how your week has gone and how you are dealing with this quarantine.

Do you play an instrument? Sing? Enjoy live music? Join us for a chance to play us a song, sing us a tune, or just listen to the amazingly talented youth we have across the state. All levels and abilities welcomed! Join us to show off your talent!​

April 16 Q&A With Bailey Saal, LISW- Your chance to chat with a therapist about self-care, how to help friends who are struggling, and how to make sure you are taking care of YOU during the Covid-19 crisis.

Been creating some art to pass the time? Come share what you've been working on with other young people. Click join us button Thursdays at 2 pm.

Join Jenna in a simple chat to share how your week has gone and how you are dealing with this quarantine.

Join our Slack group to meet other young people, talk, be lifted up, and have fun in a safe space created by young people for young people. Cats, dogs, and tacos included. THIS IS FOR TEENS ONLY.

Adult Programs for Educators, Admin, School Counselors, and Anyone that Works with Kids​

Days and times to be determined. Please check back for more details and be sure to follow our social media pages.

Resources for School Systems:

1. CDC: Interim Guidance for Administrators of US Childcare Programs and K-12 Schools .

2. SAMHSA: Toolkit - National Guidelines for Behavioral Health Crisis Care: Best Practices Toolkit https://www.samhsa.gov/find-help/implementing-behavioral-health-crisis-care

Resources for Educators and Other Professionals:

From MHTTC: Free online courses! Brown, Harvard, Cornell, Princeton, Dartmouth, Yale, and Columbia universities and the University of Pennsylvania are offering over 450 free online courses right now. The following are the courses we think the school mental health field may find interesting:

Visual learning: We're a big fan of Trauma Geek, a blog that offers great visuals from Janae Elisabeth, a researcher-storyteller and neurodiversity advocate from western North Carolina. The latest set of graphics released in March, Neuroception and the 3 Part Brain , offers visuals on neuroception (subconscious processing of safety and risk), co-regulation, and the triune brain.

Blog: On the podcast Leading Equity, we're enjoying episode 128: How School Leaders Can Place An Equity-Oriented Lens On Social-Emotional Learning . The episode features Kate Kennedy, a school leadership and education policy scholar, focused on politics and equity in K-12 public education. Specific topics of interest include social-emotional learning, care, and teachers' unions. Kate is a former teacher and now a doctoral candidate at the USC Rossier School of Education.

From PSMHTTC: Check out the TRC to access technical assistance, education, and additional resources. telehealthresourcecenter.org

Take care of your own anxiety: Taking care of your own anxiety

Articles for Families on Supporting Children's Social-emotional Health:

Social-emotional learning resources:

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Resources During Covid-19 for Youth, Families & Schools Our normal routines are very different right now and many of us are stuck in our homes but we don't have to be isolated from each other. Join us and encourage the young people in your lives to join us too for some time to connect and relate with others.

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GritX is an online platform that provides high levels of mental health care, so youth and young adults can thrive, connect, and find resilience and share their own stories, in their own way. The activities help participants get through, get back to, or maintain different emotions.

Please Pass the Love, through its Storms Don't Last Forever #SDLF campaign, has created free weekly age-appropriate online programs your youth, families, school staff, mental health providers, and anyone who works with children! In addition, Please Pass the Love compiled resources for school systems, educators, telehealth, and more.

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ANXIETY & STRESS
Common reactions to stress include:

-Anxiety, and panic

- Social withdrawal

- Difficulty concentrating

- Overexposure to media

- Loss or grief

Sources of Stress During The Shelter in Place Period:

According to the American Psychological Association (APA), sources of stress during  "shelter- in-place" and social distancing include:

-decreased sensory stimulation
-limited social support
-lack of access to standard coping strategies, such as spiritual practices or exercising outdoors.

Recommendations and excerpts from the CDC and American Psychological Association:

- Take breaks from watching, reading or listening to news stories; although staying informed about current events is very important, fear and anxiety can surge while reading about the repeated commentary and exposure to images regarding COVID-19.
- Take good care of your body and your mental health. Taking deep breaths, stretching or meditating/mindfulness techniques, can help in managing stress.
- Eat healthy, well-balanced meals, regular exercise, plenty of sleep, and avoiding alcohol and 🤬
- stay virtually connected with others through phone calls, video chat, social media, and text messages:

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With the number of COVID-19 cases increasing every day, psychologists offer insights on how to separate yourself from others, while still getting the social support you need.

Around the world, public officials are asking people who have contracted or been exposed to the new coronavirus to practice social distancing, quarantine or isolation measures in an effort to slow disease's spread.

Social distancing means keeping a safe distance (approximately 6 feet) from others and avoiding gathering spaces such as schools, churches, concert halls and public transportation.

Quarantine involves avoiding contact with others if a person has been exposed to coronavirus to see if they become ill.

Isolation involves separating an individual who has contracted COVID-19 to prevent them from spreading it to others.

Spending days or weeks at home with limited resources, stimulation and social contact can take a toll on mental health. Though controlled studies on interventions to reduce the psychological risks of quarantine and isolation are lacking, psychologists have established best practices for handling these challenging circumstances.

Here is a summary of research on social distancing, quarantine and isolation, as well as recommendations on how people can cope if asked to take such measures.

What to Expect

People asked to stay home due to illness, exposure or active community spread of COVID-19 will likely be cut off from their regular routines for at least two weeks, the estimated incubation period for the virus.

Common sources of stress during this period include a drop in meaningful activities, sensory stimuli and social engagement; financial strain from being unable to work; and a lack of access to typical coping strategies such as going to the gym or attending religious services.

Psychologists' research has found that during a period of social distancing, quarantine or isolation, you may experience:

Fear and anxiety

You may feel anxious or worried about yourself or your family members contracting COVID-19 or spreading it to others. It's also normal to have concerns about obtaining food and personal supplies, taking time off work or fulfilling family care obligations. Some people may have trouble sleeping or focusing on daily tasks.

Depression and boredom

A hiatus from work and other meaningful activities interrupts your daily routine and may result in feelings of sadness or low mood. Extended periods of time spent at home can also cause feelings of boredom and loneliness.

Anger, frustration or irritability

The loss of agency and personal freedom associated with isolation and quarantine can often feel frustrating. You may also experience anger or resentment toward those who have issued quarantine or isolation orders or if you feel you were exposed to the virus because of another person's negligence.

Stigmatization

If you are sick or have been exposed to someone who has COVID-19, you may feel stigmatized by others who fear they will contract the illness if they interact with you.

Vulnerable Populations

Older adults, people with pre-existing mental health conditions and health-care workers helping with the response to the coronavirus may have an increased risk of experiencing psychological distress when they engage in social distancing, quarantine or isolation.

People with disabilities who require specialized diets, medical supplies, assistance from caregivers and other accommodations are also at risk for psychological challenges during a pandemic because of the increased difficulties in receiving the care they require.

How to Cope

Fortunately, psychological research also points to ways to manage these difficult conditions. Before social distancing, quarantine or isolation orders are enacted, experts recommend planning ahead by considering how you might spend your time, who you can contact for psychosocial support and how you can address any physical or mental health needs you or your family may have.

Limit news consumption to reliable sources

It's important to obtain accurate and timely public health information regarding COVID-19, but too much exposure to media coverage of the virus can lead to increased feelings of fear and anxiety. Psychologists recommend balancing time spent on news and social media with other activities unrelated to quarantine or isolation, such as reading, listening to music or learning a new language. Trusted organizations - including the U.S. Centers for Disease Control and Prevention, the U.S. Substance Abuse and Mental Health Services Administration and the World Health Organization - are ideal sources of information on the virus.

Create and follow a daily routine

Maintaining a daily routine can help both adults and children preserve a sense of order and purpose in their lives despite the unfamiliarity of isolation and quarantine. Try to include regular daily activities, such as work, exercise or learning, even if they must be executed remotely. Integrate other healthy pastimes as needed.

Stay virtually connected with others

Your face-to-face interactions may be limited, but psychologists suggest using phone calls, text messages, video chat and social media to access social support networks. If you're feeling sad or anxious, use these conversations as an opportunity to discuss your experience and associated emotions. Reach out to those you know who are in a similar situation. Facebook groups have already formed to facilitate communication and support among individuals asked to quarantine.

Relying on pets for emotional support is another way to stay connected. However, the Centers for Disease Control and Prevention recommend restricting contact with pets if you contract COVID-19 until the risks of transmission between humans and animals are better understood.

Maintain a healthy lifestyle

Get enough sleep, eat well and exercise in your home when you are physically capable of doing so. Try to avoid using alcohol or drugs as a way to cope with the stresses of isolation and quarantine. If needed, consider telehealth options for psychotherapy. If you already have a psychologist, contact them ahead of a potential quarantine to see if they can continue your sessions using phone-based or online delivery.

Use psychological strategies to manage stress and stay positive

Examine your worries and aim to be realistic in your assessment of the actual concern as well as your ability to cope. Try not to catastrophize; instead focus on what you can do and accept the things you can't change. One way to do this is to keep a daily gratitude journal. You may also choose to download smartphone applications that deliver mindfulness and relaxation exercises. For example, PTSD Coach is a free application developed by the U.S. Department of Veterans Affairs' National Center for PTSD and the Department of Defense's National Center for Telehealth and Technology. It contains coping and resilience resources such as exercises for deep breathing, positive imagery, muscle relaxation and more.

Focusing on the altruistic reasons for social distancing, quarantine or isolation can also help mitigate psychological distress. Remember that by taking such measures, you are reducing the possibility of transmitting COVID-19 and protecting those who are most vulnerable.

What Happens Next

Following a period of quarantine or isolation, you may feel mixed emotions, including relief and gratitude, frustration or anger towards people who worry you may infect them with the virus, or even feelings of personal growth and increased spirituality. It's also normal to feel anxious, but if you experience symptoms of extreme stress, such as ongoing trouble sleeping, inability to carry out daily routines, or an increase in alcohol or drug use, seek help from a health-care provider.

See more APA advice on ways to deal with COVID-19.

Tools and Resources

GeroCentral Covid-19 Resources
Resources for clinicians, older adults and families

Mental Health and Coping During COVID-19
Centers for Disease Control and Prevention, 2020

Parent/Caregiver Guide to Helping Families Cope with the Coronavirus Disease 2019
The National Child Traumatic Stress Network, 2020

Coronavirus Disease (COVID-19) Advice for the Public
World Health Organization, 2020

Taking Care of Your Behavioral Health: Tips for Social Distancing, Quarantine, and Isolation During an Infectious Disease Outbreak
Substance Abuse and Mental Health Services Administration, 2014

The psychological impact of quarantine and how to reduce it: rapid review of the evidence
Brooks, S.K., et al.,The Lancet, 2020

Substance Abuse and Mental Health Services Administration Disaster Distress Helpline
1-800-985-5990

National Suicide Prevention Lifeline
1-800-273-TALK (8255)

Disaster Mental Health Information
Contact APA Practice Directorate

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With the number of COVID-19 cases increasing every day, psychologists offer insights on how to separate yourself from others, while still getting the social support you need. Around the world, public officials are asking people who have contracted or been exposed to the new coronavirus to practice social distancing, quarantine or isolation measures in an effort to slow disease's spread.

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6 Daily Questions To Ask Yourself In Quarantine, from GGSC Berkeley:

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6 Daily Questions To Ask Yourself In Quarantine, from GGSC Berkeley:

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As the COVID-19 pandemic spreads, and efforts to "flatten the curve" through physical distancing intensify, many of us find ourselves quarantined at home. The physical isolation and sudden departure from familiar routines can be jarring and disorienting. Settling in for the possibility of an extended shelter-in-place order, I wrote these six "Daily Quarantine Questions" to help me structure my days-and check in with myself, to make sure I'm doing OK. After I shared them on social media, I heard from thousands of people who said that these resonated for them.

Before getting into the questions, I want to recognize that not everyone has the privilege to shelter in place, or to do so safely and with financial security. Health care, grocery, transit, and other essential workers are on the frontline of caring for us, often putting themselves and their families at great risk. Thank you. You deserve not just our gratitude and solidarity, but adequate protective equipment and hazard pay. Many gig and freelance workers like myself, together with small business owners, are suddenly out of work (check out these resources in California). Our unhoused neighbors have nowhere to go. Our incarcerated relatives are also at great risk.

May we remember that it is a privilege to even be safely sheltered at home and asking these questions.

1. What am I grateful for today?

Last month, I heard recently-freed Puerto Rican political prisoner Oscar López Rivera speak at UC Berkeley. Someone asked how he survived 36 years in prison, 12 in solitary confinement. López Rivera responded that every morning he sang Violeta Parra's song (later popularized by Mercedes Sosa) " Gracias a la Vida" (thank you to life). Our incarcerated family have much to teach us about how to survive extended physical and social isolation, including cultivating a daily gratitude practice, even in the most cruel of conditions. What are you grateful for today? Take two minutes every day to make a list. Add to it throughout the day. If you'd like to record your gratitudes online and share them with others, consider using the Greater Good Science Center's online journal, Thnx.4.org.

2. Who am I checking in on, or connecting with, today?

As many have rightly reframed it, it's not social distance we need, but rather social solidarity while we maintain physical distance. Pick three people each day to check in on. Call your grandma. FaceTime your mom. Text your friends (but not your ex!). Check on the neighbors. If you have more to give, the Disability Justice Culture Club is pairing minimally risk-exposed allies with disabled people of color and elders in the San Francisco East Bay who need extra support. Similar mutual-aid networks exist elsewhere.

3. What expectations of "normal" am I letting go of today?

We're facing down a global pandemic. The nightly news is the stuff of nightmares. Whole states are on lockdown. You're suddenly either out of work or working from home while simultaneously running a homeschool for rebellious "coworkers" and frantically disinfecting surfaces. It's OK if you don't get to inbox zero by the end of the workday. It's OK if the kids don't learn anything today, but are still loved and alive by bedtime. Figure out what is actually important to you in this moment and focus on that. Science fiction novelist Octavia Butler, who wrote about resilience and adaptation in dystopian times, tells us, "The only lasting truth is Change." The faster we let go of expectations of "normal," the faster we adapt.

4. How am I getting outside today?

Nature, fresh air, and sunshine are good for our nervous systems. While not all of us may be able to get to the redwoods or the ocean, simply leaving the house is helpful. Can you sit in the sun for 10 minutes? Step outside briefly to see the moon as it rises? Even if you cannot physically get outside, can you open a window for fresh air? Or bring flowers inside?

5. How am I moving my body today?

Crisis heightens fear and anxiety. The more we can shift out of our heads and into our bodies, the more grounded we'll feel. Take a 10-minute walk around the block. Run the stairs in your building. Do five push-ups. If you have limited mobility or fitness, can you roll your ankles in a circle while seated? Massage the tension out of your jaw? Put a hand on your heart to feel its beat?

6. What beauty am I creating, cultivating, or inviting in today?

Beauty is a powerful antidote to despair. Recognizing the beauty in the world and bringing it into our lives is an affirmation of the life that still exists and is worth fighting for. Becoming creators, not just consumers, of culture gives us agency and power. Grace Lee Boggs, the late philosopher and social activist from Detroit, taught us that "a revolution that is based on people exercising creativity in the midst of devastation is one of the great historical contributions of mankind." So, let's write about our lives, draw our dreams, sing our sorrows, plant gardens, cook for our neighbors, build rainwater harvesting systems and compost toilets, repair our clothes, and create culture to survive the hard times wherever and however we can.

Lastly, I want to acknowledge that our disabled and incarcerated loved ones have developed so much of the accumulated wisdom about how to stay physically, mentally, and spiritually well in confined spaces. It is the most historically oppressed people who can teach us how to build networks of mutual aid in the absence of state-provided services. Thank you for your wisdom and leadership. May you stay safe and may we honor your lives.

I hope these questions serve you well in the times ahead. I wrote these for myself based on what I know best serve me when I feel panicked, disconnected, or cooped up. The idea is to ask the questions, but not stress the answers. Life under (and-let's be real-even before) COVID-19 is stressful enough without adding to the to-do list. What you need might be different. What questions would you add to the list?

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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Six Daily Questions to Ask Yourself in Quarantine

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As the COVID-19 pandemic spreads, and efforts to "flatten the curve" through physical distancing intensify, many of us find ourselves quarantined at home. The physical isolation and sudden departure from familiar routines can be jarring and disorienting.

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Various side effects from staring at a screen for long stretches without taking breaks, according to the Cleveland Clinic and Mayo Clinic, can cause symptoms such as:  eye fatigue, blurry vision and headaches.  In the evenings, staring at a screen before bedtime can throw off your sleep cycle, and lack of sleep can lead to health concerns, such as a lowered immune system, and heightened anxiety.

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With COVID-19 causing widespread school closures, children across the country are being given alternate resources, some online, to study outside of the classroom. Temporary solutions being devised for remote education range from online classroom tools like Google Classroom, to Zoom and podcasts by teachers. While parents are adjusting to this new scenario, during this time it's also important to help kids stay focused on learning and avoid overuse of games, social media, and videos.

"This is a stressful, unpredictable time for everyone, including families, parents and children. You can help your children by providing them with a structure and routine, and being a positive force in their education," says Dr. Pamela Hurst-Della Pietra, President of Children and Screens: Institute of Digital Media and Child Development.

With that in mind, Children and Screens has put together ten tips for families as they adjust to the new reality of learning at home.
1. DIGITAL QUARANTINE
Consider limiting your children's cell phones and tablets until their schoolwork is done satisfactorily, so that it can receive their undivided attention. Apps, games, and messaging features are fun, but they can also prove distracting. It may not be an option for everybody, but ideally, try to give your kids a dedicated device such as a school laptop for maximum online learning.
2. MAKE SPACE FOR LEARNING
Your children will achieve their best work in a quiet, comfortable, and dedicated space devoted to learning. Ideally, this will be a different set-up than where they normally play games or watch television. Keep in mind that children will be in this space for many hours each day, and parents should watch out for any orthopedic issues that may arise related to comfort and posture.
3. MONITOR THE (COMPUTER) MONITOR
In this new learning milieu, you can help by monitoring your children's levels of interest and engagement in adapting to their new schedule and at-home materials. The simplest way to do this? Observation. Look at your child's eyes to see if they're following along with the screen. Check if they're taking notes or zoning out. Ask questions at the end of a lesson. While this may require taking an hour off from work or stepping out for an early lunch, it's important to confirm that your children are indeed learning. If you find that your child is not engaging with the lessons, don't be afraid to contact the school district or teachers to better explore the issue. Sometimes, easily remedied technical problems such as bad audio, poor connection, or an unhelpful camera angle can make all the difference.
4. DIGITAL RECESS
Make sure that your children take plenty of breaks in order to get physical activity and time away from screens. Set alarms similar to those they would encounter at school and encourage them to get up, get some fresh air, go for a walk or bike ride, or have a snack so that they are not sedentary for the entire day.
5. FACETIME
In-person interaction is ideal for kids, but until it's safe for them to return to school, encourage your children to video chat or text message rather than simply scrolling through social media. You don't want your children to feel socially isolated, but at the same time, you want to protect them from becoming wholly reliant upon their devices. Sit your children down for face-to-face conversations about screen time. In order to give them agency, discuss how much time they think is reasonable to spend online and make a "contract," committing to goals for on-screen vs. off-screen hours.
6. KEEP IT OLD SCHOOL
Overuse of screen time can have adverse impacts on young brains, so it's essential in these special circumstances to be extra careful when it comes to the littlest ones. As much as possible, parents should encourage print and book reading. If available, request textbooks from your child's school along with other print materials in order to offset the amount of online learning they will be doing. Studies show that remote education can be challenging for all ages, but especially young kids, so do whatever you can and always err on the side of caution. Stimulate self-expression by having discussions with your children about what they are doing, and also encourage creative writing and imaginative story telling.
7. WE'RE ALL IN THIS TOGETHER
Remember that you're not alone in this journey. Check in with other parents to see what they've found effective or to ask if they need help. Share your concerns and useful hints. If you need contact information for other parents or resources, reach out to the PTA or your child's school. It is important that we all work together as a community for the good of our children and families.
8. PLAN YOUR WORK AND WORK YOUR PLAN
Good planning can relieve stress for both children and parents. Check in with your kids about their plans and help them develop a written schedule not only for the day, but for the week as a whole. Help them prioritize and learn to create goals, tasks, and deadlines, just like adults do when they go to work. Tasks that may not have been difficult for them while attending school in person can become more challenging when learning from home, so it's important to reinforce boundaries and offer incentives for healthy behaviors. To avoid disruption, some after-school activities may be offered via online video apps, Facetime, or Skype.
9. THIS AIN'T NO VACATION
Even though staying home from school might feel like a holiday, remind your kids that they're not on vacation. Assignments, grades, requirements, and tests like state exams, SATs, and ACTs aren't going away just because classes have moved online.
10. DON'T FORGET TO HAVE FUN
Plan off-screen activities for the whole family. Between school and work obligations, it's rare for parents and children to have this much time together, so turn it into an opportunity for bonding. Write predictions for a TV show that the whole family watches. Organize a tournament, family card games, charades, or chess, or get outside for a hike or walk together after school. Follow your community's guidelines about safe behavior and events, of course, but make sure you still find time for fun with your kids.

Without a doubt, this is a challenging time for parents, teachers, and children alike. Studies show that screen time can have both positive and adverse impacts on kids, and the shift to online education will only increase your child's time with their devices.

"Hopefully these common sense practices can help you and your family navigate this new terrain and make the most out of at-home learning," says Dr. Hurst-Della Pietra. You can write to me at info@childrenandscreens.com with any problems or suggestions that were not covered in this article."

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COVID-19 and At-Home Learning - Children and Screens

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Download this document (PDF, 277KB) PEDIATRIC MEDIA EXPERTS RAISE CONCERNS ABOUT GROWING HEALTH ISSUE: CHILDREN AND SCREEN TIME PEDIATRICS Journal Releases First-Ever Supplement Dedicated to Effects of Digital Media on Children Washington, DC: As the iPhone turns 10, screen time-and lots of it-has changed reality for today's kids, and even babies.

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In this article, Dr. Hurst-Della Pietra provides common sense practices help you and your family to navigate during this remote learning period. While this article is directed towards parents, you may find some helpful tips here.

Some note-worthy take-aways from the article are:

Digital recess - Make sure that you take plenty of breaks in order to get physical activity and time away from screens. Set alarms similar to those they would encounter at school, get up, get some fresh air, go for a (safe social distance) walk or bike ride, or have a snack so that you are not sedentary for the entire day.

Plan off-screen activities for the whole family. Find some time in the evenings to perhaps organize a tournament, family card games, charades, or chess, or get outside for a hike or walk together after school. (Again, follow guidelines about safe social distancing behavior)

Ideas for Family Time which May or May Not Directly Involve the Use of Screens:

Play Board games
Watch TV together, select a special tv show or movie (yes, it is technically screen-oriented, but …)
Learn to play an instrument:  there are lots of free, web-based instruction classes for beginners
Arts and Crafts

Outlets to discuss emotions at home:
- Journaling
- Ask your parents/parent set aside a time to talk as a family about how everyone is feeling and coping with the outbreak.

Learn new skills together:
Knitting
Baking (of course finding flour in stock these days can be challenging!)
Coding

Here is a resource, which discusses some of these ideas above in detail.

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Sleep:  Teenagers need eight to ten hours of sleep; keeping a steady sleep schedule is important, even though they do not have an early morning synchronous class.  Staying up until 3:30 am to watch Netflix can severely throw their day off!

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Every teenager is different, though, and some teens need more than the recommended amount of sleep per night while others may require less.

Sleep is vital for people of any age. But especially in teens, profound mental, physical, social, and emotional development requires quality sleep.

Thinking and Academic Achievement

Given the importance of sleep for brain function, it is easy to see why teens who do not get enough sleep tend to suffer from excessive drowsiness and that can harm their academic performance.

Emotional Health

Most people have experienced how lack of sleep can affect mood, causing irritability and exaggerated emotional reactions. Over time, the consequences can be even greater for teens who are adapting to more independence, responsibility, and new social relationships.

Prolonged sleep loss may negatively affect , increasing risks for interpersonal conflict as well as more serious mental health problems.

Sleep-deprived teens are anxiety, depression, and suicidal thoughts and behaviors. Improving sleep in adolescents may play a role in preventing and managing these mental health conditions.

Physical Health and Development

Sleep contributes to the effective function of virtually every system of the body. It empowers the immune system, helps regulate hormones, and enables muscle and tissue recovery.

Substantial physical development happens during adolescence, which can be negatively affected by a lack of sleep. For example, researchers have found that adolescents who fail to get enough sleep have a troubling , evaluated through blood pressure, cholesterol levels, and other factors. These findings may put them at higher risk of diabetes and long-term cardiovascular problems.

Decision-Making and Risky Behavior

Sleep deprivation can affect the development of the frontal lobe, a part of the brain that is critical to control impulsive behavior. Not surprisingly, numerous studies have found that teens who do not get enough sleep are more likely to engage in like drunk driving, texting while driving, riding a bicycle without a helmet, and failing to use a seatbelt. Drug and alcohol use, smoking, risky sexual behavior, fighting, and carrying a weapon are also in teens who get too little sleep.

Behavioral problems can have widespread effects on a teenager's life, putting their safety in jeopardy, harming their academic performance, and sometimes damaging their relationships with family and friends.

Accidents and Injuries

Insufficient sleep in teens can make them prone to accidental injury and even death. Of particular concern is an elevated risk of accidents as a result of drowsy driving. Studies have found that sleep deprivation can reduce reaction times with an effect similar to that of significant alcohol consumption. In teens, the impact of drowsy driving can be amplified by a lack of driving experience and a higher rate of distracted driving.

By almost all accounts, many teenagers in America are not getting the recommended 8 to 10 hours of sleep per night. Around 6 out of 10 middle schoolers and 7 out of 10 high schoolers on school nights.

Insufficient sleep has been found to be higher among girls and people assigned female at birth. Older teens report getting less sleep than younger adolescents. Surveys have also found that teens who identify as Black, Asian, or multiracial have the highest rates of sleeping less than eight hours per night.

There is not one specific reason for sleep insufficiency among teens. Instead, several factors contribute to this problem, and these factors may vary from teenager to teenager.

Delayed Sleep Schedule and School Start Times

Adolescents develop a strong tendency toward being a "night owl," staying up later at night and sleeping longer into the morning. Experts believe this is a two-fold biological impulse affecting the circadian rhythm and sleep-wake cycle of teens.

First, teens have a sleep drive that builds more slowly, which means they do not start to feel tired until later in the evening. Second, the body starts producing melatonin later in the day, which is the hormone that helps promote sleep.

If allowed to sleep on their own schedule, many teens would get eight hours or more per night, sleeping from 11 p.m. or midnight until 8 a.m. or 9 a.m., but school start times in most school districts force teens to wake up much earlier in the morning. Because of the biological delay in their sleep-wake cycle, many teens simply are not able to fall asleep early enough to get eight or more hours of sleep and still arrive at school on time.

With reduced sleep on weekdays, teens may try to catch up by sleeping in on the weekend, but this can exacerbate their delayed sleep schedule and inconsistent nightly rest.

Time Demands

Many teenagers have a jam-packed weekly schedule. School assignments, work obligations, household chores, social life, community activities, and sports are just some of the things that can require their time and attention.

With so much to try to fit into each day, many teens do not allocate sufficient time for sleep. They may stay up late during the week to finish homework or during the weekend when hanging out with friends, both of which can reinforce their night owl schedule.

Additionally, pressure to succeed while managing these extensive commitments can be stressful, and stress has been known to contribute to sleeping problems and insomnia.

Use of Electronic Devices

Screen time late into the evening can contribute to sleeping problems. Using these devices can be stimulating, and incoming notifications can disrupt sleep. Evidence also points to suppressed melatonin production from exposure to the light from smartphones.

Sleep Disorders

Some teens have poor sleep because of an underlying sleep disorder. Adolescents can be affected by obstructive sleep apnea (OSA), which causes repeated pauses in breathing during sleep. OSA frequently causes fragmented sleep and excessive daytime sleepiness.

Though less common, teens can have sleep disorders like restless legs syndrome, which involves a strong urge to move the limbs when lying down, or narcolepsy, which is a disorder affecting the sleep-wake cycle.

Mental Health Conditions

Mental health conditions like anxiety and depression can be a challenge to quality sleep in teens as well as adults. Insufficient sleep can contribute to these conditions as well, creating a bidirectional relationship that can worsen both sleep and emotional wellness.

Neurodevelopmental Disorders

Teens who are having sleep problems should start by talking with their doctor about how much sleep they are getting and how it impacts their daily life. Their pediatrician can work to identify any underlying causes and craft the most appropriate and tailored treatment.

Depending on the cause of sleep problems, medications may be considered; however, in most cases, treatment with medications isn't necessary for teens to get better sleep.

A beneficial step is for teens to review and improve their sleep hygiene, which includes their sleep environment and habits. Some healthy sleep tips that can help in this process include:

Budgeting eight hours of sleep into your daily schedule and keeping that same schedule on both weekdays and weekends.

Creating a consistent pre-bed routine to help with relaxation and falling asleep fast.

Avoiding caffeine and energy drinks, especially in the afternoon and evening.

Putting away electronic devices for at least a half-hour before bed and keeping them on silent mode to avoid checking them during the night.

Setting up your bed with a supportive mattress that's the best mattress for you. And don't forget to bring your best pillow.

Keeping your bedroom cool, dark, and quiet.

Sleep hygiene modifications may be included in cognitive behavioral therapy for insomnia (CBT-I), a form of talk therapy for sleeping problems that has demonstrated effectiveness in adults and may be helpful to teens. CBT-I works by reshaping negative ideas and thoughts about sleep and implementing practical steps for better sleep routines.

How Can Parents Help Teens Get Better Sleep?

For many parents and caregivers, a first step is asking their teenage children about their sleep. Encourage teens to see a doctor while also working with them to make gradual sleep hygiene improvements. Some research has found that teens whose parents set a firm bedtime get more sleep and have .

Parents and caregivers can also work with their teens to avoid overscheduling and balance commitments that can generate stress with maintaining adequate time for sleep.

Learn more about our Editorial Team

References

1. Paruthi, S., Brooks, L. J., D'Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549-1561.
https://pubmed.ncbi.nlm.nih.gov/27707447/

2. Sio, U. N., Monaghan, P., & Ormerod, T. (2013). Sleep on it, but only if it is difficult: effects of sleep on problem solving. Memory & cognition, 41(2), 159-166.
http://link.springer.com/10.3758/s13421-012-0256-7

3. Perez-Lloret, S., Videla, A. J., Richaudeau, A., Vigo, D., Rossi, M., Cardinali, D. P., & Perez-Chada, D. (2013). A multi-step pathway connecting short sleep duration to daytime somnolence, reduced attention, and poor academic performance: An exploratory cross-sectional study in teenagers. Journal of Clinical Sleep Medicine, 9(5), 469-473.
https://pubmed.ncbi.nlm.nih.gov/23674938/

4. McMakin, D. L., Dahl, R. E., Buysse, D. J., Cousins, J. C., Forbes, E. E., Silk, J. S., Siegle, G. J., & Franzen, P. L. (2016). The impact of experimental sleep restriction on affective functioning in social and nonsocial contexts among adolescents. Journal of child psychology and psychiatry, and allied disciplines, 57(9), 1027-1037.
https://onlinelibrary.wiley.com/doi/10.1111/jcpp.12568

5. Roberts, R. E., & Duong, H. T. (2014). The prospective association between sleep deprivation and depression among adolescents. Sleep, 37(2), 239-244.
https://pubmed.ncbi.nlm.nih.gov/24497652/

6. Cespedes Feliciano, E. M., Quante, M., Rifas-Shiman, S. L., Redline, S., Oken, E., & Taveras, E. M. (2018). Objective Sleep Characteristics and Cardiometabolic Health in Young Adolescents. Pediatrics, 142(1), e20174085.
https://pubmed.ncbi.nlm.nih.gov/29907703/

7. Wheaton, A. G., Olsen, E. O., Miller, G. F., & Croft, J. B. (2016). Sleep duration and injury-related risk behaviors among high school students-United States, 2007-2013. Morbidity and Mortality Weekly Report, 65(13), 337-341.
https://www.cdc.gov/mmwr/volumes/65/wr/mm6513a1.htm

8. Meldrum, R. C., & Restivo, E. (2014). The behavioral and health consequences of sleep deprivation among U.S. high school students: relative deprivation matters. Preventive medicine, 63, 24-28.
https://linkinghub.elsevier.com/retrieve/pii/S0091743514000929

9. Division of Population Health, National Center for Chronic Disease Prevention and Health Promotion. (2020, September 10). Sleep in middle and high school students. Centers for Disease Control and Prevention., Retrieved February 13, 2023, from
https://www.cdc.gov/healthyschools/features/students-sleep.htm

10. Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA pediatrics, 170(12), 1202-1208.
https://pubmed.ncbi.nlm.nih.gov/27802500/

11. Devnani, P. A., & Hegde, A. U. (2015). Autism and sleep disorders. Journal of pediatric neurosciences, 10(4), 304-307.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4770638/

12. Short, M. A., Gradisar, M., Wright, H., Lack, L. C., Dohnt, H., & Carskadon, M. A. (2011). Time for bed: parent-set bedtimes associated with improved sleep and daytime functioning in adolescents. Sleep, 34(6), 797-800.
https://pubmed.ncbi.nlm.nih.gov/21629368/

13. The Children, Youth, & Families Office of the American Psychological Association (2014). Later school start times promote adolescent well-being., Retrieved February 13, 2023, from
https://www.apa.org/pi/families/resources/school-start-times.pdf

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Too many teens get insufficient sleep. Learn about the importance of sleep for teens, challenges to getting the sleep they need, and steps to sleep better.

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Time Management and Self-Care Tips for Remote Learning:                                  1. Set a schedule for work that creates good boundaries. When you are working on school from home, it is easy to slip into the habit of working late into the evening, as well as throughout the day. On the 🤬 side, it is easy to procrastinate work and feel like you have a lot of time to complete assignments- which may not be true.         2. Try to fit in movement and fresh air.  Making time for a walk or some light exercise can boost motivation and increase productivity.  Even if it is a short trip around the block, you will find yourself with more energy throughout the day.              3. Make time for a lunch break and utilize your in-class time. As best you can, try to schedule your day as if you were still on campus. This will help you stay on track.                                        4. Create a meaningful morning routine. Even though, in many cases, you will not be leaving your house- it is helpful to get yourself ready in the morning as if you were. Eat breakfast, get dressed, and give yourself enough time before class starts to be fully present during class.            5. Have a designated work space. If you do not already have a place to do homework effectively, now is a good time to create one. Create a small study area, with a desk and upright chair. Lighting is key to avoid eye strain and a tidy area will help to keep your mind clear.                     6. Set a sleep schedule. Although you will not have to commute to school, you want to make sure you avoid staying up late. Aim to get at least eight hours of sleep a night to ensure you have enough energy the following day.                                            7. Minimize distractions. It may be more tempting than when you are on campus to look at your phone, go online, or engage in social media.  Help yourself by preventing your phone from distracting you- place it in another room or turn your phone off completely during class time.                               8. Make time to connect with friends.  It is not as easy to see friends when we are not in school. Make time for social interactions by connecting with friends though safe tech platforms. 

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Time Management and Self-Care Tips for Remote Learning:                                  1. Set a schedule for work that creates good boundaries. When you are working on school from home, it is easy to slip into the habit of working late into the evening, as well as throughout the day. On the 🤬 side, it is easy to procrastinate work and feel like you have a lot of time to complete assignments- which may not be true.         2. Try to fit in movement and fresh air.  Making time for a walk or some light exercise can boost motivation and increase productivity.  Even if it is a short trip around the block, you will find yourself with more energy throughout the day.              3. Make time for a lunch break and utilize your in-class time. As best you can, try to schedule your day as if you were still on campus. This will help you stay on track.                                        4. Create a meaningful morning routine. Even though, in many cases, you will not be leaving your house- it is helpful to get yourself ready in the morning as if you were. Eat breakfast, get dressed, and give yourself enough time before class starts to be fully present during class.            5. Have a designated work space. If you do not already have a place to do homework effectively, now is a good time to create one. Create a small study area, with a desk and upright chair. Lighting is key to avoid eye strain and a tidy area will help to keep your mind clear.                     6. Set a sleep schedule. Although you will not have to commute to school, you want to make sure you avoid staying up late. Aim to get at least eight hours of sleep a night to ensure you have enough energy the following day.                                            7. Minimize distractions. It may be more tempting than when you are on campus to look at your phone, go online, or engage in social media.  Help yourself by preventing your phone from distracting you- place it in another room or turn your phone off completely during class time.                               8. Make time to connect with friends.  It is not as easy to see friends when we are not in school. Make time for social interactions by connecting with friends though safe tech platforms. 

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Mindfulness Apps:          Calm                                   Stop, Breathe, and Think Smiling Mind 

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Mindfulness Apps:          Calm                                   Stop, Breathe, and Think Smiling Mind 

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** Best of 2018 Award Winner ** - Apple

** 2017 App of the Year ** - Apple

** Happiest App in the World ** - Center for Humane Technology

Calm is the #1 app for Sleep, Meditation and Relaxation. Join the millions experiencing better sleep, lower stress, and less anxiety with our guided meditations, Sleep Stories, breathing programs, stretching exercises, and relaxing music. Calm is recommended by top psychologists, therapists, and mental health experts.

Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users. Guided meditation sessions are available in lengths of 3, 5, 10, 15, 20 or 25 minutes so you can choose the perfect length to fit with your schedule.

Sleep Stories are bedtime stories that are guaranteed to lull you into a deep and restful slumber. Calm has 100+ exclusive Sleep Stories for adults and children alike, featuring well-known talent such as Stephen Fry, Matthew McConaughey, Leona Lewis, and Jerome Flynn. Drift off to dreamland and wake up refreshed.

Sleep Stories include:
* Wonder - Join Matthew McConaughey on a dreamy story about the mysteries of the universe.
* Blue Gold - Let master storyteller Stephen Fry take you on a calming journey through the lavender fields and sleepy village of Provence
* The Nordland Night Train - Travel up the scenic coast of Norway aboard one of Europe's most breathtaking and remote railways.
* Happy Little Zzzs with Bob Ross - Drift off to the soothing brush strokes of beloved painter and TV host Bob Ross.
* And many more...

Mindfulness Topics include:
* Deep Sleep
* Calming Anxiety
* Managing Stress
* Focus and Concentration
* Relationships
* Breaking Habits
* Happiness
* Gratitude
* Self-Esteem
* Body Scan
* Loving-Kindness
* Forgiveness
* Non-judgement
* Mindfulness at Work
* Mindful Walking
* Calm Kids
* And so much more...

Also Featuring:
* An original Daily Calm every day: a 10-minute program added daily to help ease you into the day or unwind with before bed
* 7 and 21 day mindfulness programs for both beginner and advanced users
* Calm Masterclass: Life changing audio classes featuring world-renowned experts
* Calm Body: Mindful stretching and movement to relax your body during the day
* Music: Exclusive music engineered to help you focus, relax or sleep
* Soundscapes: Ocean waves, Heavy Rain, Camp Fire, Babbling Brook, and other sounds to help you sleep
* Breathing exercises to help you relax
* Unguided timed meditation
* 30+ soothing nature sounds and scenes to use during meditation, yoga or to help you sleep

Track your progress with:
* Daily Streaks
* Mindful Minutes

Calm saves your meditation and sleep sessions to your Apple Health app.

Subscription pricing and terms:
Calm offers an auto-renewing monthly subscription at $14.99/month and an auto-renewing yearly subscription at $69.99/year to provide you with unlimited access to the Calm Collection while you maintain an active subscription. Calm also offers a Lifetime subscription for $399.99 which is paid for by a one-off upfront payment with unlimited access to the Calm Collection forever.

Payment will be charged to the credit card connected to your iTunes Account when you confirm the initial subscription purchase. Subscriptions automatically renew unless auto-renew is turned off at least 24-hours before the end of the current subscription period. Your account will be charged for renewal within 24-hours prior to the end of the current period, and the cost of the renewal will be identified. You may manage your subscription and auto-renewal may be turned off by going to your Account Settings after the purchase. Any unused portion of a free trial period, if offered, will be forfeited when you purchase a subscription, where applicable.

Read more about our terms and conditions here:
Terms of service: https://www.calm.com/terms
Privacy policy: https://www.calm.com/privacy

Version 4.24.2

Thanks for using Calm! This update contains multiple bug fixes and performance improvements.

Be sure to listen to our newest Sleep Stories including "The Golden Arrow," narrated by Calm Community favorite Erik Braa, where you'll take a trip on trains and ferries all the way from London to Paris. Or journey through a selection of Calm Classics with one of our beloved narrators in the "Best of Alan Sklar - Anthology." And don't forget to listen to world-renowned actor Matthew McConaughey's dreamy story about the mysteries of the universe in "Wonder."

Relax deeply and fall asleep peacefully with six new music tracks from Liquid Mind by composer Chuck Wild.

Check out our popular meditation program by Jeff Warren, known for his dynamic and accessible style of teaching, titled "How to Meditate." It's a simple 30-day program for everyone.

As always, you can expect an original Daily Calm every day, new Sleep Stories every week, and new meditation programs.

While you're waiting for the update to install, try this simple practice: Relax your body and get comfortable, then turn your attention to the breath. Keeping the rhythm of your breathing natural, just observe your breath as it flows in and out. Notice how it moves in and out of the body with curiosity. Breathe each breath as though for the very first time.

Editors' Choice

Take a deep breath. That phrase greets you whenever you open Calm. It's both a call to action and a defining feature of the app's approach to meditation: you're going to get through this, and all you need to start is a moment. In the increasingly crowded field of apps for meditation and mindfulness, Calm stands out for its ease of use and attention to (soothing) detail.

Love - and a request

Hi! Your app is fantastic. I've used different meditation apps over the years. Calm addresses all of the issues I had with previous apps and puts everything (sounds, music, reading, and guidance) in one place, which is amazing - thank you! What would be great to add to the library of guided meditations is a version of the 7-days of Calming Anxiety specifically for people who are homebound. My elderly grandmother was very social, very active her entire life, and is now homebound. She needs to lower her anxiety, but I can't share this program with her because phrases like "there's nothing you need to do, nowhere you need to be, nothing to fix..." etc. are actually what is depressing her. It's a more difficult problem to solve, I know, but if there's a way to write a 7-day program for people who don't need to slow down - slowing down is their problem - and also ensure that the reading is engaging, not too soothing; otherwise she'll fall asleep, which she does because she's depressed. This would help more than elderly people; many people struggling with recovery from operations and chronic illnesses have similar issues of immobility. I just don't want to give her something labeled "for the elderly" or that references a life situation, because her's isn't going to change; it's not temporary. I'd love for it to be called something like "7 Days of Calming Anxiety at Times of Immobility" or "Meditating When You Can't Move." Thank you for considering this!

Best meditation app EVER.

I mean what I said in the title. I've tried synctuition, headspace and this other popular meditation app... None of them even compare to Calm. I love calm. I knew I was hooked when I tried their free trial and did my first session. That's how amazing this app is. I recommend this app to anyone that has ears LOL I'm always telling my brothers and sisters to download it. It puts me to sleep every night like a BABY. I'm truly amazed and so thankful for this app. It's easily worth the investment every single month/every year because it's an investment for your mental health. For me that's always worth it. I love the sleep stories, I love how LONG the meditations are (up to 45 minutes) headspace's longest meditation is only 15 minutes or something like that. That's terrible.

What would be cool in the future to see is: more personalization for each session. 1. Being able to pick the background music (whether that's actual music in the background or rain, or the beach) not all meditations offer this option and I think it would be great to be able to choose! I also think that being able to adjust the volume of the background sounds and the volume of the voice, that's one thing headspace did right- they offered this.

I love this app and I'll always love it. Thank you. My favorite things to listen to are the guided sleep meditations, these really help me fall asleep. ❤️

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Requires iOS 10.0 and watchOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Apple TV.

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English, French, German, Korean, Portuguese, Spanish

Copyright

© Calm.com, Inc.

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1. Subscription $14.99

2. Subscription $69.99

3. Calm Subscription $59.99
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Family Sharing

With Family Sharing set up, up to six family members can use this app.

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‎** Best of 2018 Award Winner ** - Apple ** 2017 App of the Year ** - Apple ** Happiest App in the World ** - Center for Humane Technology Calm is the #1 app for Sleep, Meditation and Relaxation. Join the millions experiencing better sleep, lower stress, and less anxiety with our guided meditation...

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An evidence-based approach to supporting the mental health and wellbeing of children in the classroom, school and home environments. Choose the implementation option to suit your school.

For a limited time, Australian primary schools can apply for a funded place and receive the Primary School Program at no direct cost to the school.

Smiling Mind is Australia's leading digital-led, prevention focussed mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia's most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

If you'd like to support our work, you can make a donation. Every contribution, however large or small makes a difference and we're so grateful for your support.

The Australian Mental Wellbeing Index provides a snapshot insight into the everyday mental wellbeing of Australia. It explores the factors that contribute to mental wellbeing and aims to generate a national conversation about how Australians can take a proactive approach to support mental wellbeing.

We've recently released the second annual report exploring the data collected across 2022-2023. The latest report shows young Australians aged 18-24, are experiencing poorer mental wellbeing than older age groups and poorer levels of focus and concentration may be a key driver of this.

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Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

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We each have our own different challenges to deal with, but if there's one thing we can all agree with, it's that there's never been a more urgent need for laughter, inspiration and escapism.

Luckily, we have podcasts to keep us informed - but not to an excessive degree - about the coronavirus pandemic, while also helping to pass the time and ease stress.

As a psychotherapist, lots of patients have been asking me for recommendations. So here are 10 great podcast we all need in our lives right now:

I can't get enough of Brené Brown, so I was thrilled when the author and speaker announced her new podcast in March. (If you haven't seen her TEDx talk "The Power of Vulnerability," one of the most popular in TED history, I highly recommend watching.)

In "Unlocking Us," Brown interviews a mix of interesting individuals, from musician Alicia Keys to grief expert David Kessler. I love this podcast because it emphasizes topics I often discuss with my patients: Giving ourselves permission to fall apart, processing negative emotions, embracing vulnerability and finding meaning, especially during hard times.

Abby Medcalf is an author and psychologist who has helped thousands of people create connection, happiness and fulfillment in their relationships - whether it's with a partner, family member, friend, co-worker or roommate.

If you're like me and quarantining with your spouse, you've likely experienced a handful of disagreements and frustrations. Medcalf offers simple yet effective tools to help you manage common relationship problems, such as dealing with people who get on your nerves or communicating with someone who refuses to listen.

"The Daily" is another option for staying on top of pandemic-related news, although the episodes are a little longer (about 20 minutes).

I recommend listening to "24 Hours Inside a Brooklyn Hospital," in which a public health correspondent shadows a doctor at Brooklyn Hospital Center's intensive care unit for a day. Hearing the voices of medical workers, patients and their families really humanizes the experience of being on the frontlines of a pandemic.

Adam Grant is an organizational psychologist and author of best-selling books, including "Originals: How Non-Conformists Move the World" and "Option B" (which he co-wrote with Facebook COO Sheryl Sandberg).

This podcast is basically a guide to making work less miserable. You'll learn how to embrace criticism and harness the power of frustration. Whether you're trying to adjust to working from home or struggling with the job of looking for a job, "Work Life" will give you a more confident and hopeful outlook on the future of your career.

If you're a music lover, "Dissect" is the perfect escape. This serialized music podcast examines a single album per season, one song per episode.

After listening to the episodes about Beyonce's "Lemonade" album ( Season 6), I was hooked. Each "dissection" explores everything from the artist's background and career to the lyrics and production behind every song.

Therapist and best-selling author Esther Perel's new podcast explores the "invisible forces" that shape our connections, conflicts and dynamics at work. Each episode is essentially a one-time therapy session with co-workers and co-founders.

I recommend listening to "Laid Off and Starting Over," which is about two people who were let go from their jobs and are now starting new company together. Perel helps them find ways to build over their past traumas so they can heal and begin a new, healthy chapter.

is a San Francisco-based psychotherapist. She has more than 10 years of experience in the field and primarily works with millennials and millennial parents.
Check out: The best credit cards of 2020 could earn you over $1,000 in 5 years

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The top 10 podcasts we all need in our lives right now, according to a psychotherapist

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We each have our own different challenges to deal with, but if there's one thing we can all agree with, it's that there's never been a more urgent need for laughter, inspiration and escapism. Luckily, we have podcasts to keep us informed - but not to an excessive degree - about the coronavirus pandemic, while also helping to pass the time and ease stress.