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This website has coping tools for adults and children. Try the Educator Self-Care menu or self-care bingo!

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Top Books for SEL

Check out some favorite books to help kids navigate the messy feelings in their lives so they can become more aware, connected, compassionate, kind, inclusive, responsible, and resilient.

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Cultivating Well-being, Resilience, and SEL for Educators and Children - constantloveandlearning.com

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Helping educators nurture well-being, resilience, and social emotional learning within themselves, their students, & their school systems to sustainably increase impact without sacrificing their health, happiness, or wholeness

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Tips for helping with zoom exhaustion.

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Steven Hickman, Psy.D., executive director of the Center for Mindful Self-Compassion, offers this timely perspective on managing our new virtual reality.

I've been teaching mindfulness and compassion for about twenty years now, and I believe I thrive when I'm sitting with a group of people open to exploring this transformative practice. Friends and family have known me to "come alive" when I am teaching and I feel a familiar surge of excitement and animation when I have those opportunities. But the other day, a colleague invited me to co-teach a short compassion session online with her. I deeply appreciated the invitation but immediately declined because I just haven't felt like a teacher since this virus invaded our lives. I've worked my tail off in other ways, but something had me holding back from teaching. I knew in my bones that I couldn't do this, but that made me curious.

I've spent hours in Zoom meetings of various sorts the past couple weeks, connected with dear friends in China, Australia, England, Israel, Spain, Singapore, Canada, Switzerland and Croatia (to name just a few). I have felt joy arising to see the faces and hear the voices of people whose faces and voices I first encountered when we were breathing the same air, standing in the same physical space, each (in Dan Siegel's term) "feeling felt" by the other. And so it was nice to be with them electronically in this age of social distancing and sheltering in place.

And that was it, it was nice.

I've been so busy lately that I thought perhaps I was just fatigued. But the more it happens, the more I realize that I end up feeling both connected but disconnected to these dear people. And I have heard multiple accounts of therapists doing tele-therapy and sharing how exhausted they feel after several sessions online.

Zoom Exhaustion Is Real

There is a different quality to our attention when we are online. We are hyper-focused on the few available visual cues that we normally gather from a full range of available body language. Or perhaps, we are totally distracted and checking email while we are supposed to be conversing or listening intently to a colleague's detailed presentation. If we are with several people online at the same time, we are simultaneously processing visual cues from all of those people (and perhaps a handful of their pets and children too!) in a way we never have to do around a conference table. It is a stimulus-rich environment, but just like rich desserts, sometimes too rich is just too much.

If we are with several people online at the same time, we are simultaneously processing visual cues from all of those people in a way we never have to do around a conference table.

And when we start to be over-stimulated by extraneous data that we haven't had to process in the physical world, each new data point pushes us just a little bit farther away from the human-to-human connection that we all crave and appreciate. Italian management professor Gianpiero Petriglieri recently tweeted "It's easier being in each other's presence, or in each other's absence, than in the constant presence of each other's absence." So beautifully and eloquently perceptive!

The constant presence of my colleagues' absence may have been underlying my disinclination to do what I love on this platform that has become a lifeline for so many of us. And so, the question arises for me: Is there some way to ease the burden of this "disconnected connection" and allow me to foster a better balance of connection between us?

Six Ways to Manage Zoom so we Can Find Balance and Connection

Here's what I am going to try starting today (and suggest you consider) when my new reality resumes anew and I find myself on various calls with all manner of people looking to connect in various ways:

Take a few moments before clicking "Start" to settle and ground your attention. Take a few breaths, feel your body on the chair, notice whatever is present in your mind and allow yourself to arrive fully to the moment at hand. If you're feeling unsettled or preoccupied, you might place your hand on your heart in a supportive and comforting way as if to say "I'm here for you. It's ok to feel how you feel at this moment."

Take the time to truly greet whoever is in the room with your full attention-offer your attention to each face that appears (if the group is not too big). Give yourself a moment for each person to make an impression on you, and "take in the good" as Rick Hanson would say. Give yourself an opportunity to feel what it feels like to be in the presence of another.

Choose "speaker view." In Zoom, one can choose Speaker View or Gallery View, and I think I prefer Speaker View so that the one person who is speaking has more of my attention and the others are more peripheral. This seems to be more like sitting around a conference table where we are aware of everyone there but we direct our attention primarily to whoever is speaking. Tracking an array of 24 (or more) faces on the screen can be a challenge!

Resist the urge to multitask. I sheepishly have to admit that I am a multi-tasker on Zoom many times and have been known to read and fire off several emails while also sitting in a meeting. This has got to stop. Not because I need to hyper-focus on just what is happening in the meeting, but because I can't be putting additional effort into attending to anything else. If anything, I need to let go of a bit of "efforting" and let my attention rest more lightly and lovingly on what (and who) is before me. I can periodically ease up my focus and look out the window behind my screen, or at the knick-knacks on the shelves in my office, or just soften my gaze to take in the array of faces on my screen (to see without looking) without having to analyze or scrutinize any of them.

Try to take measured breaks between sessions. As a clinical psychologist, when I used to do psychotherapy, I was fairly good at enforcing a 50-minute hour. That gave me ten minutes to write notes, run to the restroom, get a drink of water and generally settle and decompress. Quite often my Zoom meetings run back to back and I find that sometimes my Zoom room becomes a kind of random encounter anteroom where people from various aspects of my personal and professional life bump into each other for a few moments on their way in and out of a meeting with me. Fun as these moments are sometimes, I need to take better care of my precious attention and energy, and take a refreshing pause. Why not give that a try yourself?

And finally, remind yourself periodically that this is a new place between presence and absence that we will have to learn how to accommodate as we go forward into the uncertain future. It is both better than absence (imagine life in a pandemic without FaceTime, Zoom, Skype and the rest) and not quite as resonant as presence (do we know if mirror neurons still function over the internet like they do in person?). Let's see if we can simultaneously refrain from high expectations without dismissing the clear benefits of online communication.

And let's not forget those benefits. We can have important meetings while only dressed appropriately from the waist up. Our beloved pets can be perched lovingly in our laps while we review our colleague's budget projections. If we are the host of the meeting we can "accidentally" mute or remove a colleague in a way that would never be socially appropriate in person. We can even feign a poor connection if the meeting is getting so deadly dull that we are in danger of nodding off and striking our heads on our keyboards.

But on a serious note, let's not dismiss this amazing technology, but instead learn to find a way to assimilate it into a full spectrum of interpersonal experiences that our new lives include. Let's be present to absence, without becoming absent to presence. It won't be easy, but it will be worth it to develop this new capacity.

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Zoom Exhaustion is Real. Here Are Six Ways to Find Balance and Stay Connected

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Steven Hickman, Psy.D., executive director of the Center for Mindful Self-Compassion, offers this timely perspective on managing our new virtual reality.

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NPR is keep a list of concerts that you can stream live!

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Updated on June 18 at 1:33 p.m. ET. We are no longer updating or taking submissions for this page.
As more festivals, performances and concerts are canceled due to the coronavirus shutdown, musicians of all stripes and sizes are taking to social and streaming platforms to play live for their fans,

NPR Music is compiling a list of live audio and video streams from around the world, categorized by date and genre, with links out to streaming platforms such as Facebook, Instagram and YouTube. Some will require registration or a subscription, but most will be free, often with digital tip jars and opportunities to directly support artists by buying music and merchandise.

June 18

classical

Jazz

R&B / Soul

Latin

Rock

Experimental

June 19

Classical

pop

Joe's Pub Live From The Archive: Purple Heart: The Music of Michael Callen
Time: 8 p.m. ET
Link: Public Theater

Latin

Folk

World

Country / Americana

Rock

Electronic

June 20

Classical

Jazz

Multi-Genre

Small Business Live: 2 Chainz, Brittany Howard, Brandi Carlile, Leon Bridges and more
Time: 4 - 10 p.m. ET
Link: LiveXLive / Twitch / YouTube / Twitter / Instagram / Facebook
For more details, check the festival's .

Round Midnight Preserves: Preservation Hall Jazz Band, Dave Grohl, Elvis Costello, Beck, Jim James and more Time: 8 - 10 p.m. ET
Link: Pres Hall Foundation

k-pop

Rock

Country / Americana

June 21

Classical

Jazz

k-pop

Multi-Genre

R&B / Soul

Rock

Country / Americana

Folk

Children's Music

June 22

classical

rock

k-pop

Country / Americana

Metal

June 23

classical

k-pop

Rock

Country / Americana

Folk

Electronic

June 24

Classical

Jazz

Rock

Country / Americana

June 25

Classical

Electronic

R&B / Soul

Rock

Latin

Experimental

June 26

Classical

Electronic

Folk

Country / Americana

Rock

June 27

Classical

Vienna Staatsoper: Alma Deutscher's Cinderella (Children's Opera)
Time: 1 p.m. ET
Link: Staatsoper Live

Folk

Country / Americana

Jazz

Electronic

June 28

Classical

Folk

Jazz

Electronic

June 29

Classical

Rock

Country / Americana

Metal

June 30

Classical

Rock

Country / Americana

Folk

Electronic

July 1

Classical

Jazz

Rock

Country / Americana

July 2

R&B / Soul

Experimental

July 3

Classical

Rock

Experimental

July 4

Jazz

July 5

Jazz

July 6

Rock

July 7

Classical

July 9

Classical

Experimental

July 10

Classical

July 11

Classical

Multi-Genre

Winnipeg Folk Fest at Home: Jason Isbell, Sheryl Crow, Brandi Carlile, Courtney Barnett, Waxahatchee, Tash Sultana and more
Time: 7 p.m. ET
Link: YouTube / Facebook
For a full lineup, check the festival's .

July 14

Jazz

July 16

Classical

Experimental

Fridman Gallery Solos: Rena Anakwe Time: 8 p.m. ET
Link: Fridman Gallery

July 17

Classical

July 18

Country / Americana

July 21

Jazz

July 23

Classical

Experimental

Fridman Gallery Solos: Diamanda Galás Time: 8 p.m. ET
Link: Fridman Gallery

July 24

Classical

July 25

Electronic

July 26

Electronic

July 28

Jazz

July 30

Classical

Experimental

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A List Of Live Virtual Concerts To Watch During The Coronavirus Shutdown

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Updated on June 18 at 1:33 p.m. ET. We are no longer updating or taking submissions for this page.

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These days, anxiety, which we already know is contagious, seems to be spreading like wildfire. And if you've ever struggled with anxiety, you might also know it's not just in your brain, but at its worst permeates your entire body as well. As a clinician, I've even encountered cases of people breaking out in hives with anxiety, in addition to the sweats, chills, shakes, shortness of breath, and pounding heart that many of us associate with anxiety. What's more, many of these signs of anxiety can also look like sickness, and it is often hard to parse what's what, especially when many of us are afraid of becoming sick ourselves.

Many signs of anxiety can also look like sickness, and it is often hard to parse what's what, especially when many of us are afraid of becoming sick ourselves.

This is where practices like the body scan can help-is that tight chest a symptom of serious illness, or is it more likely anxiety? Anxiety usually passes pretty quickly, while symptoms of illness can last for days. In shorter moments in the day, we might not have the time away from family or work for a forty-minute body scan, or even if we had time, anxiety can really cut into our ability to pay attention. A number of years ago I heard a great acronym from a colleague that we can use for a mini body scan or relaxation practice when we are feeling flooded with strong emotions, anxiety, anger, or anything else setting off our limbic alarm system.

The practice is as simple as the acronym. "The CALM Reminder" helps us check into and then relax four big zones of our body (C-Chest, A-Arms, L-Legs, M-Mouth). Those four zones offer great information about our emotional state. What's more, when we relax our body zone by zone, it becomes physiologically almost impossible to also be stressed, anxious, angry, or otherwise overwhelmed with difficult emotions.

A Body Scan Practice: The Calm Reminder

This practice can expand or contract depending on the amount of time and attention you have-from just a few minutes, up to ten or fifteen. Start by finding a comfortable position to stand, sit or lie down. Allow your eyes to close if you feel comfortable. Begin with a few expanded breaths, allowing your body to relax as you extend the out-breath.

C-Chest

After a few breaths, bring your awareness to your chest and torso area. First scan your chest, opening and lifting it, creating enough room for your lungs and belly to fully expand. Bring your awareness to any sensations there.

Is your breath shallow and short, or slow and even? As you regulate your breath, you regulate your body and brain, and in turn your emotions, impulses, and attention. Is your heart beating fast or slow? Is there any tightness or tension in your chest?

Allow your breath to expand your chest, releasing any tension there. Lastly, tense all the muscles throughout your chest and torso, hold for a count of three as you notice what tension feels like, then allow your muscles to relax and feel the tension flow away and relaxation flow in with the next few breaths

A-Arms

Shift your awareness now into your arms, from your shoulders down to your fingers. Lift and drop your shoulders once and let your arms fall to your sides or into your lap. Now scan your awareness upward from your hands through the forearms and upper arms.

Are they shaking or still? Can you just allow them to settle if they are shaking? Are they tensed partly into fists? If so, just release that tension. Are your hands sweaty or clammy?
Scan up your arms to your shoulders, continuing to notice any other sensations that might give you a clue as to your emotional state.

Lastly, squeeze your fists, tense your arms all the way up to your shoulders and hold for three breaths, feeling the tension, and then just release the physical and emotional tension, and let your arms relax completely. Take three more breaths, enjoying the relaxation you feel in your arms.

L-Legs

On the next breath, direct your attention down to your legs, from your hips down through your toes, allowing your attention and breath to flow through your thighs, calves, and feet. Often our legs can be shaking with anxiety, or hold tension and stress. Notice if your legs are communicating anything in this moment, and just allow them to become still if they are.

Then, gently begin to squeeze the muscles in your feet, up through your legs and around your waist, holding that tension for three breaths, noting the sensations, and then release. Take three more breaths as you feel the tension flowing out of your legs.

M-Mouth

Lastly, shift your awareness to your mouth and jaw, a place where many of us hold tension and clench our muscles without realizing it.

What expression is your mouth communicating inwardly and outwardly- stress, anxiety, anger? Notice this and any other sensations in your mouth and even the rest of your head and neck. Now clench your mouth and other muscles around it, holding for three breaths and release.

As you let go of the tension, allow your mouth to relax into a small smile to yourself and to the world around you. Take a few more moments to enjoy the sensations of relaxation and smiling.

As you come to the end of your practice, you might take time to reflect on where in your body you tend to hold emotions and tension, and adjust or breathe into those areas before finishing your practice. Remember too that at any point in your busy day you might choose to check in with your body and relax yourself. Perhaps before or during tense moments at work, after you read the news, with a partner or your family, or even before bed, you can CALM yourself down with this simple acronym.

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A Quick, Calming Body Scan to Check in With Yourself - Mindful

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Many signs of anxiety can also look like sickness, and it's hard to parse what's what. Use this fast and easy tool to ground yourself several times a day.

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At Home Learning with Alaska Public Media

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At Home Learning with Alaska Public Media

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FREE educational resources available on TV and
online through Alaska Public Media and PBS.

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Alaska Public Media remains committed to ensuring that all kids statewide have equitable access to high-quality educational media. This fall, our weekday At Home Learning schedule continues with programming targeted towards different school-age groups. This TV schedule was developed to help schools and districts bridge the digital divide and provide equitable access to learning for all students at home, regardless of access to the internet or computers.

Available 24 hours a day and 7 days a week, this schedule offers educational programming across a spectrum of learning domains including literacy, STEM (science, technology, engineering and math) and social emotional learning for early learners.

Educational resources linked to the PBS KIDS 24/7 broadcast schedule are aligned to different educational themes each week. These include printable weekly activity packets for children PreK-K and Gr. 1-2, a Learn at Home destination on PBS KIDS for Parents, and a Learning Resources for New School Routines Collection on PBS LearningMedia for educators.

To discover this week's At Home Learning programming, check out the curated schedule and then tune-in to PBS Kids 24/7.

Ways to watch PBS KIDS 24/7:

Over the air 7.4

GCI 97

MTA 14

Dish 10

YouTube TV

Online

PBS Kids Video app

Beginning Monday, September 7, 2020, you'll find the WORLD Channel At-Home Learning Service, a partnership of PBS and WGBH designed to supplement learning for middle and high-school students, weekdays 8 AM - 1 PM Alaska Time on 360 North .

Programs within the WORLD At-Home Learning Service are supplemented with additional resources from PBS LearningMedia which were developed based on feedback from educators and aligned to curriculum standards in every state and contextualized for educational use.

These resources include grab-and-go activities, lesson plans, interactive lessons and media that illustrate specific topics or themes and support materials across subjects.

For At-Home Learning resources, visit PBS LearningMedia .

To discover this week's At Home Learning programming, check out the curated schedule and then tune-in on 360 North:

* At-Home Learning will not be broadcast on 360 North Oct 12-16

Ways to watch 360 North:

Over the air 7.3

GCI 15

MTA 302

Dish 9

Online

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Alaska Public Media is committed to connecting educators with quality educational content and teaching resources in response to the current school closures.

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Remember: Give yourself grace. These tools and strategies won't work for all. Find what feels right.

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10 stretches that can feel great after a day of zooming and working from home.

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Virtual Tours of Museums, Theme Parks and Zoos

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Virtual Tours of Museums, Theme Parks and Zoos

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Being kind towards others is another way to be kind toward ourselves. This website has ideas for random acts of kindness while maintaining physical distancing.

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Coronavirus: Mental Health in the Pandemic Study

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The Mental Health Foundation is leading an ongoing, UK-wide, repeated cross-sectional study of how the pandemic is affecting people's mental health.

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Feeling overwhelmed? Take a moment and write down all the things that YOU CAN control (activity adopted by Ricky Robertson training).

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Free for educators! They have breathing, meditation and sleep stories (some even by celebrities like Matthew McConaughey)

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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Bedtime math has a daily question to help children find the value in math and help make math fun. Try to incorporate into a daily routine.

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Bedtime Math – We inspire kids to love math so they embrace and excel at it.

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Schedule a time with family or friends to have a virtual game night.

Scattegories https://swellgarfo.com/scattergories/

Pictionary (try the whiteboard function on Zoom!) https://randomwordgenerator.com/pictionary.php

Jackbox Games (cost depending on the game)

Hey Robot - try and get your smart device (google, siri, alexa) to say specific words. https://playheyrobot.com/

Houseparty App (Facetime with games built in)

Psych! App: Created by Ellen Degeneres has a number of games that can be played remotely.

More ideas:  https://www.yahoo.com/entertainment/11-board-games-play-online-223223599.html

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Aw snap! Google Earth isn't supported on your browser. You may need to update your browser or use a different browser. Please see our system requirements for more information. Chrome is a great choice and you can download it here. Or if you're feeling adventurous, you can try Earth anyway by choosing an option below.

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Take a free Survey to find out your Character Strengths. https://www.viacharacter.org/

Research shows that when we find new ways to intentionally use our top 4-5 strengths, it can improve our happiness and our sense of work satisfaction.

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Create a self-care wheel (www.olgaphoenix.com) and pick one thing from each section that incorporate into your week. Remember to include things that are easy "wins" for your day. You can also add your own area to the wheel (e.g., social, finances, hobbies, etc)

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Everyday day for 2 weeks write down 3 good things from the day. Write them throughout the day, right before bed, with your child, or share them with a friend  - whatever works best for you. This has been found to improve your happiness even 6 months later.

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The Three Good Things (TGT) is a simple but powerful exercise to boost our daily happiness. It only takes three minutes.

It comes from positive psychology-the science that explores the healthy side of mental health, like our psychological strengths, eudaimonia, and how we can flourish. By the way, experts refer to happiness as positive affect or subjective well-being (SWB).

TGT has been scientifically proven to raise our happiness level.

This short and easy guide to the Three Good Things (TGT) will tell you how to practice it, overcome its hurdles, and maximize its benefits, with examples and research.

Introducing Three Good Things (TGT)

Three Good Things (TGT) is a journaling activity that urges you to focus on 3 positive events in your day.

Results in about a week:

More gratefulness, optimism, self-compassion, and happiness.

Less negativity bias in noticing/recalling events.

How to do the Three Good Things (TGT)?

Here's how to practice the Three Good Things (TGT), a proven happiness-boosting exercise:

Step 1. Look back upon your day.

As you finish your day and prepare to go to bed, sit down on your bed or a chair nearby.

Keep a notepad and pen ready. Close your eyes and look back on your day.

Recall the things you did and things that happened during the day.

Problems in Step 1: Humans are born with a negative focus bias. So, when you reflect on your day, your mind veers toward negative things - a little accident, an unwanted event, a rude remark, or a negativity-spouting person.

Solution: Let the thoughts about any negative event pass without dwelling on it. Gently redirect your attention to the next experience.

Step 2. Think of 3 good things that happened.

Ask yourself what went well today.

Pick out three positive highlights of your day.

Make sure these are positive things, not the least negative ones.

Problems in Step 2: Your negative bias may make it difficult to sift three positive things in a routine day.

Solution: Take a few deep breaths and release your thoughts about the negative events. Note down a positive event as it comes to your mind.

Step 3. Write down the good things.

Once you find three events that made you smile and feel happy, write them down.

Even if they were small events, as long as they were positive, write them down. I suggest you use a paper journal and a pen. Avoid writing on your mobile or a digital journal.

Problems in Step 3: The act of physically writing down the three good things can feel tedious or like an unnecessary chore, making you rush through this step.

Solution: Reframe writing as a chance to savor and expand upon the positive experiences, rather than just a rote task. Encourage yourself to take your time, and add a few descriptive details about why each good thing mattered.

Step 4. Reflect on the good things.

Close your eyes and spend 15 to 20 seconds reflecting on each event.

Visualize the event in detail, and think about what made it memorable.

Think about how it was different, why it helped you, and how it was meaningful.

Problems in Step 4: Your mind may try to rush you through the reflection step, not allowing enough time to savor and internalize the positive experiences.

Solution: Take a few deep breaths to center yourself. Then, as you reflect on each good thing, silently affirm to yourself, "This moment brought me joy/peace/gratitude." Allow yourself to feel the positive emotions associated with each experience.
That's all there is to it. That is the shortest guide to TGT. Take up this positive challenge for your greater good-I urge you.
The picture-quote version below is for those who want it even simpler:

Think of 3 things that went well during the day. Write them down. Reflect on them. See your happiness rise.

How frequently to do the TGT?

Do the 3 good things in life exercise for a week initially.

Thereafter, do it weekly as long as you want, but do it for at least six weeks.

The key is to build in a simple, sustainable ritual that enables genuine reflection, rather than a rigid structure that may feel burdensome.

What are some themes of TGT?

Five themes you could explore by asking yourself:

1. What one way I made the most meaningful use of my time today?

2. What one helpful support did I have from my relationships today?

3. What one good thing happened at my work/office/college today?

4. What one good act of generosity or kindness did I do today?

5. What one thing brought a smile to my heart today?

3 Good Things Examples

Stuck still about how to do it? Take a look at these examples to help you:

A great feeling of love you felt when someone checked to find out how you were doing.

It could be a token of appreciation someone gave you at your workplace. Or good feedback from a customer.

It could be a simple, enjoyable occasion, such as a shared time of conversation and laughter with your family during supper.

It may be a fruitful discussion on a sensitive topic (like relationship boundaries or personal space) you had with your children, parents, spouse, friends, or online connections.

A joyful moment when you stopped to see a fabulous flower in bloom or a few cute puppies playing in abandon.

It could be you looking at some old pictures of your friends and being flooded with positive thoughts and memories about them.

Don't limit yourself to the above. Explore your possibilities. Many positive moments are waiting for you; seek them out.

Even if you find it difficult to bring up some good things at first, keep a glass-half-full attitude. Let's find out how you can get them sooner.

Are there any rules for practicing TGT?
Rules of TGT: Writing, Reflecting, Timing.
The TGT practice needs three conditions to work well:

1. Writing down is vital as it helps you to focus on the events in a properly structured way.

2. Reflecting on what you did is essential, as it adds to your sense of control and perceived well-being.

3. Timing is significant. Research says to get good results, do it daily for a week (or once a week for six weeks).

The real task is to approach your TGT practice sincerely and consistently. No one is judging you for it, and you too shouldn't judge yourself for the low positivity in your days.

It is a happiness-boosting exercise. So, if it feels like an unhappy, tedious task you must endure every day, then it's okay not to do it every day.
Do it for one week, then stop.
If you feel like it, come back to it for another week sometime later. Or do it specifically on days that had extraordinary positive events.

Why is TGT difficult at first?

Humanity evolved with a negative bias, and survival meant that our brains constantly checked for dangers around us. So, it is tough to spot 3 good things at the start.

Martin Seligman, fondly called the Father of Modern Positive Psychology, explains it:

"For sound evolutionary reasons, most of us are not nearly as good at dwelling on good events as we are at analyzing bad events. Those of our ancestors who spent a lot of time basking in the sunshine of good events, when they should have been preparing for disaster, did not survive the Ice Age. So, overcoming our brains' natural catastrophic bent, we need to work on and practice this skill of thinking about what went well."

Solution: Remind yourself that your 3 good things don't have to be special or spectacular. Your good things need not be winning a championship, grabbing a promotion, or getting engaged to your long-lost-found-again love.
Even finding marriage-heaven, whatever that means. Or something as earthshaking as escaping a prison sentence, though that counts.
Any three simple things that you are thankful for and are glad they happened, will count. Eventually, with a little practice, you will see good things light up like tiny sparkles.

What Are The Happiness Benefits of TGT?
Three Good Things (TGT) practitioners had their happiness levels rise by 2% after one week, 5% in one month, and 9% in six months.
Sheldon and Lyubomirsky investigated the effects of three good things in 2004, and Seligman, Steen, Park, and Peterson in 2005.

Sheldon and Lyubomirsky (2004):

At the one-month follow-up, participants in this exercise were happier and less depressed than they had been at baseline, and they stayed happier and less depressed at the three-month and six-month follow-ups.

As we expected, our simple exercise was effective in producing higher levels of thankfulness and appreciation. More important, those participants who counted their blessings on a regular basis became happier as a result.

Compared with a control group (i.e., people who did not practice TGT), the gratitude group reported significantly bigger increases in their happiness levels from before to after the intervention. Interestingly, this effect was observed only for those who expressed gratitude every Sunday night.

In 2009, Sin & Lyubomirsky combed through 51 studies on positive psychology interventions (like being asked to count their blessings), and found that people became noticeably happier when they were given individual positive interventions.

'What Went Well' in Positive Psychology?

Martin Seligman, widely known as the Father of Positive Psychology, explains the "What-Went-Well" happiness intervention in this video:

How To Practice TGT by Martin Seligman
Transcript of the video (slightly edited for ease of reading): The Three Good Things exercise has you write down for a week, before you go to sleep, three things that went well today, and then reflect on why they went well. It works because it changes your focus from the things that go wrong in life to the things that you might take for granted that go well. And focusing your attention on things that go well breaks up depression and increases happiness. I don't need to recommend it beyond a week, typically for three good things, because when you do this, you'll find you like it so much. Most people just keep doing it. We ask people to write down the causes because we want people to reflect on and immerse themselves in the good events.
Final Words

TGT is simply finding and writing down three things that went well each day.
Try the TGT tonight-it may be the best 3 minutes of your day!
√ Also Read: Mindfulness For Beginners: 7-Step Guide

√ Please spread the word if you found this helpful.

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Shortest Guide To Three Good Things (TGT) Or What Went Well

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The Three Good Things or What-Went-Well Exercise is a gratitude journal exercise you adopt as a daily habit to increase your happiness. Once you start the practice of Three Good Things, your happiness, hope, and optimism levels rise.

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We did not plan for or expect this pandemic. Be kind to yourself. Choose a guided meditation or exercise (e.g., journaling, reflecting) to practice self-compassion.

https://self-compassion.org/category/exercises/

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National Suicide Prevention Hotline: 1-800-273-8255

National Domestic Violence Hotline: 1-800-799-7233 (SAFE)

Alaska CARELINE “suicide prevention and someone to talk to line: 877-266-HELP or text 4help to 839863

SAMHSA Disaster Distress Hotline for those experiencing emotional distress related to a crisis: 1-800-985-5990

NAMI Helpline:
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info@nami.org

M-F, 10 AM - 6 PM ET
TEXT "NAMI" TO 741741

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Anchorage School District COVID-19 Resources

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Anchorage School District COVID-19 Resources

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Wake up and get ready for the day. Get dressed and out of your pajamas - wear something you feel good in.

Set a schedule and stick to it.

Try and set a time to get outside (even if it's just opening a window)

Incorporate movement breaks: walk around the house, stretch, play with kids, anything to get away from the screen for 5-10 minutes.

Set boundaries with your time. Have a "work" space and use it only during work hours.

Set attainable expectations. Some people take months to get in the flow of working from home. Practice self-kindness

Try and work in terms of tasks rather than time. Start your morning by writing down your most important task for the day. Post it somewhere that you can see it.

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Try a barre class, free on their facebook page.

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The Employee Assistance Program provides up to six free visits per year with a Licensed Mental Health Provider who is skilled in assessing concerns. Counseling sessions are available via phone, tele-video or face-to-face.

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AA: http://aa-intergroup.org/directory.php

NA: https://na.org/?ID=virtual_meetings

ACA (recovery from childhood trauma & family dysfunction): https://adultchildren.org/meeting-search/

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Use this inventory to get more ideas of ways to engage in self-care. Try and pick a new way once a week.

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FOX Presents The iHeart Living Room Concert for America

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FOX Presents The iHeart Living Room Concert for America - iHeartRadio

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A music event to provide entertainment relief and support for Americans to help fight the spread of the COVID-19 virus and to celebrate the resilience and strength of the nation during this pandemic.

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Write a gratitude letter to someone important to you. You can't deliver it in person now but I encourage you to video chat and read your letter.

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Time Required

Budget about 10 minutes for writing the letter and at least 30 minutes for the visit, if you choose to deliver your letter in person.

How to Do It

Call to mind someone who did something for you for which you are extremely grateful but to whom you never expressed your deep gratitude. This could be a relative, friend, teacher, or colleague. Try to pick someone who is still alive and could meet you face-to-face in the next week. It may be most helpful to select a person or act that you haven't thought about for a while-something that isn't always on your mind.

Now, write a letter to one of these people, guided by the following steps.

Write as though you are addressing this person directly ("Dear ______").

Don't worry about grammar or spelling.

Describe in specific terms what this person did, why you are grateful to this person, and how this person's behavior affected your life. Try to be as concrete as possible.

Describe what you are doing in your life now and how you often remember their efforts.

Try to keep your letter to roughly one page (around 300 words).

Next, you should try if at all possible to deliver your letter in person, following these steps:

Plan a visit with the recipient. Let that person know you'd like to see them and have something special to share, but don't reveal the exact purpose of the meeting.

When you meet, let the person know that you are grateful to them and would like to read a letter expressing your gratitude; ask that they refrain from interrupting until you're done.

Take your time reading the letter. While you read, pay attention to their reaction as well as your own.

After you have read the letter, be receptive to their reaction and discuss your feelings together.

Remember to give the letter to the person when you leave.

If physical distance keeps you from making a visit, you may choose to arrange a phone or video chat.

Why You Should Try It

Feeling gratitude can improve your health and happiness; expressing gratitude also strengthens relationships. Yet sometimes expressions of thanks can be fleeting and superficial. This exercise encourages you to express gratitude in a thoughtful, deliberate way by writing-and, ideally, delivering-a letter of gratitude to a person you have never properly thanked.

Why It Works

The letter affirms positive things in your life and reminds you how others have cared for you-life seems less bleak and lonely if someone has taken such a supportive interest in us. Visiting the giver allows you to strengthen your connection with them and remember how others value you as an individual.

Evidence That It Works

Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American Psychologist, 60(5), 410.

When researchers tested five different exercises, writing and delivering a Gratitude Letter showed the greatest benefit to people's happiness one month later; however, six months after, their happiness had dropped back down to where it was before. This is why some researchers suggest doing this exercise once every six weeks or so. Participants in this study were largely white, middle-aged adults with college degrees.

Froh, J. J., Kashdan, T. B., Ozimkowski, K. M., & Miller, N. (2009). Who benefits the most from a gratitude intervention in children and adolescents? Examining positive affect as a moderator. The Journal of Positive Psychology, 4(5), 408-22.

Adolescents who often don't experience positive emotions showed a significant boost in positive emotions two months after writing and delivering a Gratitude Letter. Nearly 70% of the adolescents in this study were Caucasian, with the rest identifying as Asian American, African American, Hispanic, or "other."

Research suggests that while there are benefits simply to writing the letter, you reap significantly greater benefits from delivering and reading it in person.
Who Has Tried The Practice?
Additional research has engaged members of other groups:

More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.

Keep in Mind

In different studies, participants have taken as little as 5 minutes or as long as 30 minutes to write their letters; spending more time to deepen and enrich the practice could be a good thing, but you can also reap benefits from a short practice.

Evidence from cross-cultural research suggests that writing Gratitude Letters may be less beneficial for people from collectivist cultures, or cultures that prioritize the needs of the group over the needs of each individual:

South Koreans experienced smaller improvements in well-being from writing a Gratitude Letter than Americans.

Similarly, Asian Americans who wrote Gratitude Letters didn't see as big of a reduction in negative emotions as their Anglo American counterparts.

Indian adults felt more guilty and indebted after writing Gratitude Letters than white American, Asian American, and Taiwanese adults.

This may be because Western and non-Western countries have different views on social responsibility and emotions. Fostering gratitude towards others may be more rewarding for people in individualistic, Western societies because these cultures tend to emphasize personal independence and view gratitude as a positive emotion. People in collectivistic, non-Western societies tend to believe that everyone has a responsibility toward each other, so feelings of gratitude may come with worries about their own obligations to others or fears of being a burden.

Additionally, it may be possible to adapt this exercise for different religious groups. For example, Muslim college students who centered their Gratitude Letters around Allah felt greater happiness than those who wrote secular Gratitude Letters.

References

Al-Seheel, A., & Noor, N. M. (2016). Effects of an Islamic-based gratitude strategy on Muslim students' level of happiness. Mental Health, Religion & Culture, 19(7), 686-703.

Boehm, J. K., Lyubomirsky, S., & Sheldon, K. M. (2011). A longitudinal experimental study comparing the effectiveness of happiness-enhancing strategies in Anglo Americans and Asian Americans. Cognition and Emotion, 25(7), 1263-1272.

Fritz, M. M., Armenta, C. N., Walsh, L. C., & Lyubomirsky, S. (2019). Gratitude facilitates healthy eating behavior in adolescents and young adults. Journal of Experimental Social Psychology, 81, 4-14.

Khanna, P., & Singh, K. (2019). Do all positive psychology exercises work for everyone? Replication of seligman et al.'s (2005) interventions among adolescents. Psychological Studies, 64(1), 1-10.

Layous, K., Lee, H., Choi, I., & Lyubomirsky, S. (2013). Culture matters when designing a successful happiness-increasing activity: A comparison of the United States and South Korea. Journal of Cross-Cultural Psychology, 44(8), 1294-1303.

Shin, L. J., Armenta, C. N., Kamble, S. V., Chang, S., Wu, H., & Lyubomirsky, S. (2020). Gratitude in collectivist and individualist cultures. The Journal of Positive Psychology, 5, 598-604.

Titova, L., Wagstaff, A. E., & Parks, A. C. (2017). Disentangling the effects of gratitude and optimism: A cross-cultural investigation. Journal of Cross-Cultural Psychology, 48(5), 754-770.

Writing and delivering a Gratitude Letter is a powerful way to connect with those who have helped you. Do you have an attitude of gratitude? Take our Gratitude quiz to find out:

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Gratitude Letter (Greater Good in Action)

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Write a letter expressing thanks, and deliver it in person.

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Pick a time of the day and set a occurring alarm on your phone. Stop what you're doing and take 5 deep breathes. I recommend picking a time for a mid-day reset.

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Free educator accounts! Pick an area you want to focus on and try out a meditation.

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Improving the health and happiness of the world, one educator at a time.

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Pick a class and have a dance party in your living room to get some great cardio and positive energy.

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"hip hop workout" "fun dance workout" "fun fitness" "dance workout" "305 fitness"

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https://www.orangetheory.com/en-us/athome/

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Enjoy free access to this collection of on-demand classes to keep your practice moving-wherever you are. Click any class below to get started.

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From Lists 26 More On Stage Plays and Musicals to Watch From Your Couch The SpongeBob Musical to Nick Kroll and John Mulaney's Oh, Hello, from Lincoln Center Theater's The King & I revival to Audra McDonald in Lady Day at Emerson's Bar & Grill, here are 26 more captures of live performance to watch from home.

If you're anything like us, you've already devoured the offerings on our list of 15 Broadway Plays and Musicals to Watch On Stage From Home. But wait! There's more!

From acclaimed West End revivals to Off-Broadway stages, from Broadway to houses in Texas and Louisiana, here are more titles to keep your appetite for theatre satisfied:

The SpongeBob Musical: Live On Stage!
Absorbent and yellow and porous, SpongeBob SquarePants officially opened on Broadway December 4, 2017 at the Palace Theatre in an explosion of color, innovation, craftiness, and joy. Inspired by the Nickelodeon cartoon from Stephen Hillenburg, SpongeBob SquarePants The Broadway Musical -as it was first called-offered a completely original storyline (from director Tina Landau's concept and Kyle Jarrow's book) with all of the memorable characters of Bikini Bottom, including SpongeBob, his snail Gary, his best friends Patrick Star and Sandy Cheeks, his curmudgeonly neighbor Squidward J. Tentacles, his boss Mr. Krabs (and his daughter Pearl), the evil Plankton, as well as bit characters like Mrs. Puff, the driver's ed teacher.

The musical featured a patchwork score with multiple Grammy-nominated and Grammy-winning recording artists and songwriters contributing individual tunes. Among them: Plain White Ts, Yolanda Adams, Sara Bareilles, John Legend, and David Bowie. David Zinn's jaw-dropping costume and scenic designs, Kevin Adam's lighting design, and Peter Nigrini's projection design created the world of Bikini Bottom, which was under threat of demise as Mount Humungous threatened to erupt unless SpongeBob and his friends could save the day. The musical featured choreography by Christopher Gattelli, with orchestrations and arrangements by Tom Kitt. Members of the original cast (including Ethan Slater as SpongeBob, Danny Skinner as Patrick, and Gavin Lee as Squidward) reunited for a 2019 live re-staging on Nickelodeon. But if you missed the live broadcast, you can still watch it!
Available on: Amazon, Google Play

The New One
Mike Birbiglia was one of the first comedians to cross the threshold to theatre with the creation of his first solo show Sleepwalk With Me. This time, Birbiglia takes his humor to Broadway with The New One. The solo show bowed at the Cort Theatre October 25, 2018, and hit Netflix in 2019. A comic meditation on all the reasons he did not want to become a father-and how most of those reasons came true when his daughter came into the world-Birbiglia's show, directed on stage and film by Seth Barrish, reveals with startling honesty the challenges of new parenthood and what makes it all worth it anyway. (The scenic design by Tony winner Beowulf Boritt is a particular highlight.)
Available on: Netflix

Oh, Hello on Broadway
John Mulaney and Nick Kroll took Broadway by storm when they brought their altacocker alter egos to the Broadway stage in 2016. Directed by Alex Timbers (who also directs this Netflix capture), Oh, Hello first hit Off-Broadway in 2015 as an expansion of a sketch on Comedy Central's Kroll Show. Mulaney and Kroll play George St. Geegland and Gil Faizon, respectively, two Upper West Siders obsessed with turtlenecks, raccoons, improperly emphasizing words, and thinking they know more about everything than they do about anything. The Broadway show featured a segment "Too Much Tuna" popularized on YouTube, where George and Gil invited a different celebrity guest to join them onstage at each performance. It's an hour and 42 minutes of absurdity at its finest.
Available on: Netflix

Indecent
Paula Vogel's 2017 Tony Award-nominated play has earned a reverence in the theatre community for its story, for its vision by director Rebecca Taichman (who won the Tony for it), for the subtly stunning performances (notable Katrina Lenk), but most of all for its own honoring of artmaking. Both Taichman and Vogel had been taken by Sholom Asch's 1923 play God of Vengeance, a love story between two women. Considered in violation of obscenity laws, productions of God of Vengeance were shut down. Indecent tracks the history of Asch's controversial play and the risks a troupe of artists will take to perform it. In an unprecedented move, producer Daryl Roth announced the play's closing only to rescind the notice and extend the play for more to see.
Available on: PBS Passport and BroadwayHD

An American in Paris
The 1951 Oscar-winning Best Picture musical from Vincent Minnelli, starring Gene Kelly and Leslie Caron, came to life onstage in this 2015 Broadway musical from director-choreographer Christopher Wheeldon. With book writer Craig Lucas, Wheeldon was able to transpose all of the sweeping romance from the film to the stage and elevate the level of dance on Broadway. (Wheeldon won the Tony for his choreography.) This was the Broadway breakout moment for New York City Ballet dancer Robert Fairchild as well as Royal Ballet dancer Leanne Cope. Just as in the film, the production features the music of George and Ira Gershwin.

This capture features the London production of the musical, with original stars Fairchild and Cope. Co-directed by Wheeldon and Ross MacGibbon, this is the gold standard of execution of the capture of a stage production.
Available on: PBS Passport and BroadwayHD

42nd Street
The tap extravaganza first came to Broadway in 1981 from director-choreographer Gower Champion, who was assisted by Randy Skinner. Since then, Skinner has mounted the 2001 Broadway revival, as well as national tours, London productions, and regional presentations around the world. The backstage musical follows the making of Julian Marsh's next musical, Pretty Lady. He hires past-her-prime Dorothy Brock since her beau promises to invest heavily-but Brock is taking risks with an old flame. Meanwhile, doe-eyed Peggy Sawyer is dying to prove herself in the chorus and when an accident befalls Brock, Sawyer gets called up to the big leagues. Watch this recording of one of the final performances of the 2018 West End revival starring Bonnie Langford ( EastEnders) as Dorothy Brock, Tom Lister as Julian Marsh, and Clare Halse as Peggy Sawyer.
Available on: PBS Passport and BroadwayHD

Putting It Together
A tribute to Stephen Sondheim, the Broadway revue played the Ethel Barrymore Theatre beginning October 30, 1999. The show starred Carol Burnett, George Hearn, John Barrowman, Ruthie Henshall, and Bronson Pinchot, and featured songs from the Sondheim catalog like "Rich and Happy" and the title song from Merrily We Roll Along, "Every Day a Little Death" from A Little Night Music, "Pretty Women" from Sweeney Todd, "Being Alive" from Company, and the titular "Putting It Together" from Sunday in the Park With George.
Available on: BroadwayHD

25th Anniversary Concert The Phantom of the Opera
In 2011, The Phantom of the Opera commemorated 25 years in London. Starring Ramin Karimloo as The Phantom and Sierra Boggess as Christine, the concert was filmed across three performances as Royal Albert Hall in London.
Available on: BroadwayHD, iTunes, Google Play and Amazon.

The King & I
Lincoln Center Theater's opulent 2015 revival of the Rodgers and Hammerstein musical earned nine Tony nominations, winning four, including Best Revival of a Musical, Best Leading Actress for Kelli O'Hara and Best Featured Actress for Ruthie Ann Miles.

The Bartlett Sher-helmed revival showcased new choreography from Christopher Gattelli and made use of all of the space in the massive Vivian Beaumont-from the life-size ship to the magnificent palace. See Catherine Zuber's costumes and Michael Yeargan's sets up close, as O'Hara and Ken Watanabe wow with their performances as Mrs. Anna and the King during the London production.
Available on: PBS Passport and BroadwayHD

Red
John Logan's Tony-winning Best Play bowed on Broadway in 2010, starring Alfred Molina and Eddie Redmayne. More recently, Molina reprised his role opposite Alfred Enoch ( How to Get Away With Murder) for a limited run in 2019 at London's Wyndham Theatre, once again directed by Tony winner Michael Grandage. Molina plays renowned artist Mark Rothko, who takes on an assistant (in this fictionalization) to work on a commission for the Four Seasons restaurant. Red confronts the ever-present battle of art and commercialism and the gaps in philosophies between artistic generations.
Available on: PBS Passport and BroadwayHD
READ: Alfred Molina and Alfred Enoch Talk Bringing Red to the Big Screen
Much Ado About Nothing
The first-ever PBS broadcast of a Shakespeare in the Park Public Theater production aired in November 2019. Taped at the Delacorte Theatre, Much Ado, directed by Tony winner Kenny Leon, starred Tony nominee Danielle Brooks ( The Color Purple) as Beatrice. Set in modern-day Georgia, the production re-framed Shakespeare's language through a contemporary lens. Much Ado is, of course, one of the Bard's comedies (see: happy ending); Benedick and Beatrice are tricked into confessing their love for each other and Claudio is tricked into rejecting Hero, but Benedick and Beatrice team up to set things right.
Available on: PBS

Kinky Boots
It's a kinky revolution, courtesy of Tony Award-winning composer-lyricist Cyndi Lauper and Tony-nominated book writer Harvey Fierstein. Inspired by the non-musical movie, Kinky Boots came to Broadway in 2013. Lola and Charlie join forces to save the Price & Sons shoe factory and the feet of many a drag queen by entering the niche market of manufacturing kinky boots. But the story is merely a front for the important message of acceptance (self and otherwise).

This recording of the West End production, directed and choreographed by Tony winner Jerry Mitchell, stars Olivier Award winner Matt Henry as Lola and Oliver Award Killian Donnelly as Charlie.
Available on: PBS Passport and BroadwayHD

If I Forget
From the Tony-winning book writer of Dear Evan Hansen comes this stinging family drama, presented by Roundabout Theatre Company. Filmed Off-Broadway, this production of Steven Levenson's play stars Jeremy Shamos as Michael Fischer, a Jewish studies professor who writes a controversial book about the case for "forgetting" the Holocaust. When he and his sisters, played by Kate Walsh and Maria Dizzia, gather at home for their father's 75th birthday, emotions run high and Michael may not be able to come back from his hypothetical argument. Through sharp argument and empathetic dialogue, Levenson is able to raise a debate about the help and hindrances of clinging so desperately to our pasts.
Available on: BroadwayHD

Pipeline
A Pulitzer Prize finalist, Dominique Morisseau's play bowed Off-Broadway at Lincoln Center Theater. Omari, a black student at a predominantly white prep school, gets in trouble when he attacks his teacher; his mother Nya, a teacher at the local public school, fears her son will fall into the pipeline she desperately tried to help him circumvent. The play investigates our education structure, racism in the classroom, and what it means to feel righteous rage in a powerful can't-miss performance.
Available on: BroadwayHD

Macbeth
Broadcast as part of PBS' Great Performances in 2010, Patrick Stewart and Kate Fleetwood reprise their 2008 Tony-nominated performances in the Shakespeare classic, directed by Rupert Goold. This time, the Scottish play takes place in a nameless 20th-century netherworld.
Available on: Masterpiece on Amazon, iTunes and Amazon

Miss Saigon
Just as the original production catapulted Lea Salonga to well-deserved fame, so too did the revival of the Schönberg-Boublil musical for Eva Noblezada. The 25th anniversary production (a.k.a. the 2016 revival) began in London, starring Noblezada as Kim and Alistair Brammer as Chris. The tragic tale of star-crossed lovers who meet in Saigon during the Vietnam War, Chris is an American G.I. who falls for young Vietnamese woman Kim. When Saigon falls, Chris is airlifted out of the city, unable to find Kim, who is pregnant with his child.
Available on: Google Play and BroadwayHD

Before Women's History Month comes to a close, check out the offerings of female-driven stories, works by female writers and directors, and more from the Trailblazers section of BroadwayHD:
Shakespeare at the Donmar Warehouse
Tony-nominated director Phyllida Lloyd earned international acclaim for her all-female trilogy of productions of Shakespeare classics: Henry IV, Julius Caesar, and The Tempest. Donmar executive producer called the trilogy "a feminist mission, a social mission, an inclusivity mission, an education mission." Lloyd's daring conceptual direction of each play, combined with Harriet Walter's lead performances as Henry IV, Brutus, and Prospero, respectively, render the series a must-watch.
Available on: BroadwayHD

A Night With Janis Joplin
Written and directed by Randy Johnson, Janis Joplin is similar to Lady Day in that it unfolds as a single concert performance (this time set in 1970) to lay bare a greater truth about the artist, who passed away later that year. Mary Bridget Davies earned a Tony nomination for her performance in the title role. This recording was filmed at the Portland Center Stage in Oregon as a preservation of the show, Davies' performance, and Joplin's music,
Available on: BroadwayHD

Hetty Feather
The 2015 Olivier-nominated production played London's West End and starred BAFTA nominee Phoebe Thomas as Hetty Feather. Written by Emma Reeves with a score by Benji Bower and directed by Olivier nominee Sally Cookson, Hetty Feather follows the story of a young girl abandoned by her mother as an infant, who, after living in foster homes, returns to the hospital where her mom first left her.
Available on: BroadwayHD

Ernest Shackleton Loves Me
The new musical from Joe DePietro ( Memphis) and GrooveLily's Valerie Vigoda and Brendan Milburn played Second Stage's Tony Kiser Theatre-and this capture features an Off-Broadway performance from 2017. A sleep-deprived composer of video game music suddenly hears from Ernest Shackleton, the Antarctic explorer, when he travels across space and time. He shares his adventures with her in the best way she can understand: through video and song. Vigoda stars as the songwriter with Wade McCollum as Shackleton.
Available on: BroadwayHD

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26 More On Stage Plays and Musicals to Watch From Your Couch

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From The SpongeBob Musical to Nick Kroll and John Mulaney's Oh, Hello , from Lincoln Center Theater's The King & I revival to Audra McDonald in Lady Day at Emerson's Bar & Grill , here are 26 more captures of live performance to watch from home.

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Take a virtual cooking class from one of your favorite chefs.

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Bon Appétit! 12 Free Online Cooking Classes You Can Take Right Now

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Chefs and lifestyle experts from around the world are offering free online cooking and baking lessons to help you make the most of your time at home.

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NASA.gov brings you the latest images, videos and news from America's space agency. Get the latest updates on NASA missions, watch NASA TV live, and learn about our quest to reveal the unknown and benefit all humankind.

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Grab family and friends and "meet up" for a virtual paint class with a local artist.

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Christina Wilson Art. 11,270 likes · 153 talking about this. Contemporary Landscape Artist & Instructor of Studio Art at Alaska Pacific University.

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Teleparty | Watch together on Netflix, Youtube, HBO Max + more

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Teleparty (formerly Netflix Party) lets you watch TV together with your friends. Have a watch party on Netflix,Youtube,Disney Plus,Hulu,HBO,and Amazon Prime!

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Limiting screen time is important, but sometimes you want to curl up and watch a show or movie. Try these tips for incorporating SEL.

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credit: https://www.facebook.com/stepmomming/

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Try a new book:
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Download the Libby App: ebooks & audiobooks FREE from your library

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Bring the library to you! Free digital books, magazines and more! Available for iOS and Android devices.

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A fantastic free course on the science of well-being by Yale psychology professor Dr. Laurie Santos

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Learn The Science of Well-Being from Yale University. In this course you will engage in a series of challenges designed to increase your own happiness and build more productive habits. As preparation for these tasks, Professor Laurie Santos ...

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For several weeks-or even longer, depending where you are in the world-we've been finding ourselves trying to gain footing and get used to our new realities, which present differently for each person. As the pandemic continues to unfold, a few universal truths are reaffirming themselves to me: First, in almost all but extreme cases, we have a choice about how we want to respond to what is happening. Second, the cliché and often-time overused metaphor of putting the oxygen mask on ourselves first so that we can help others has never been truer, whether we are on the front lines providing an essential service or finding ourselves at home. And finally, and perhaps most importantly, love and compassion are more viral than COVID-19.

We Have a Choice to Remain in Control

Two weekends ago, as the state where I live was finally waking up to the realization that preparation was in order and that we wouldn't be spared, my husband and I made a trip to the supermarket to stock up on supplies and essentials. Now you have to understand that I live in a state that is under a threat of hurricanes almost annually at this point, and that what I saw was beyond the frenzy we experience when we are in the "cone of uncertainty" and being told to brace for impact. All around us, people were frantically loading their carts with toilet paper, jugs of bleach, and bottled water. The panic in the air was infectious; we humans are not immune to panic.

I found myself on a mission to not only get as much as I could on my grocery list but also to not panic. For the first week, my husband took up a new hobby as the town crier only instead of announcing the time each hour, he would report the numbers of infected individuals and worse, the number of deaths. On one particular day, my mother called me to report that five people in her synagogue tested positive and that another had passed away the night before. Things were getting real, real fast. After hanging up with my mom, frustrated that I could not properly console her over our video call, I went outside to our backyard, sat on a deck chair and just lost it.

I realized that this virus had me feeling sad-yes-but it also sent me into a tailspin and everything about my schedule, my hours of sleep, and my regular routine was completely out of control.

In the midst of crying inconsolably, I realized that this virus had me feeling sad-yes-but it also sent me into a tailspin and everything about my schedule, my hours of sleep, and my regular routine was completely out of control.

Taking a deep breath, reminding myself that I have tools to use, I wrapped up my crying, and began to feel like the clouds had parted. I could see clearly and I knew what I needed to do: Rewrite a new Self-Care Plan. The world had changed in a matter of days but my formalized plan had not-and so it was clear to me that, just as I needed to be adaptable, the plan needed to be, too. Adjusting my Self-Care Plan to meet this new normal was this shift that allowed me to launch the Pandemic of Love initiative (more on that later).

What is a Self-Care Plan and Why Do I Need One?

A Self-Care Plan is an intervention tool that keeps you from being completely sucked into the vortex, saving you when you find yourself standing on the precipice gazing into the dark abyss. It's a fail-safe, created by you, and filled with your favorite self-care activities, important reminders, and ways to activate your self-care community-even virtually.

Here are my top three reasons to get on top of this plan, as early as you can (don't put it off!):

1) Customizing a Self-Care Plan is a preventative measure. By designing a roadmap that is unique to you, in moments when you're NOT in crisis, you're directing your best self to reflect on what you may need (and have access to) in your most challenging moments. The reality is that only YOU know how intense your stress levels can get and what resources are available to you. Write that sh*t down.

2) Having a plan takes the guesswork out of what to do and where to turn in moments of crisis. From a mindfulness point of view, it helps you respond instead of react to the situation at hand. When you have a plan in place, you'll feel more in control of your circumstances and life won't feel quite as chaotic. (It also makes it easier to ask for help from those you share your plan with.)

3) A Self-Care Plan helps you stay the course. You'll find it far easier to stick to your personal care strategy and avoid falling into the trap of making excuses. Having a plan helps you establish a routine, ensuring that you and your self-care partners don't wind up in isolation, but rather check in with each other (even if it's virtually these days), hold each other accountable, and share the responsibility to support one another.

To read more about Self-Care Plans, you can check out an in-depth article that I wrote for Mindful.org last February.

A COVID-19 Self-Care Checklist

Besides disinfecting and washing my hands, I made a list of the best ways I could take care of my heart and spirit in these times, putting that proverbial oxygen mask on first before I tend to my family, my community, and the world.

Here are eight things that are on my extensive list:

1. Stick with my normal, daily meditation practice. It's easy to lose track of time when the days blend into one another, but now more than ever, my twice daily meditation practice (20 minutes at a time) is so important. Also, I no longer have the excuse "I don't have time" these days-all I seem to have is time, I just need to remain disciplined.

2. Maintain contact virtually by creating a schedule. Now is a great time to make sure that we check on the ones who matter to us, and those who we rarely get to see in person because they are so far away. However, it's very easy to lose track of time-especially across time zones-so having a set schedule of times to check in, hang out and even eat "dinner" together can help to restore some social structure to the day.

3. Get outdoors. If you are blessed to live in a place where there are parks or waterfronts (that are not closed during the pandemic) and you can access them with walks, runs, and bikes, it's a blessing that should not be squandered. Each day I commit to getting outdoors and moving for at least an hour, plus taking a barefoot walk on grass.

4. Give myself permission to cry. This is actually a point on my usual Self-Care Plan, which seemed appropriate to migrate over in these times. I know that I will inevitably feel sad, disheartened, or downright hopeless at times, but I also know that giving myself permission to feel these emotions fully and turn towards my suffering will help me release any pain or tension and help me see the sun through the clouds once again.

I know that I will inevitably feel sad, disheartened, or downright hopeless at times, but I also know that giving myself permission to feel these emotions fully and turn towards my suffering will help me release any pain.

5. Create a venting-hour. Just like some families have adopted a "happy hour," we've adopted a "venting hour." It sometimes only lasts five minutes but being that we are all stuck together in close quarters for the next few weeks or months, we make sure that there is an "airing of grievances," (just like in Seinfeld's fictitious holiday, Festivus), so that nobody keeps anything inside. I found that it reduces the build-up of tension and makes sure that there is no resentment, which is possible for even the kindest amongst us.

6. Limit how often and through what means I access the news and information. I have personally noticed how I feel when I watch the news or hear certain people speak, so now, I limit myself to 30 minutes of news per day on the television with a news anchor and station I trust. Otherwise, I mostly get my news online by reading articles and transcripts of press conferences. I also make sure to not watch the news before I go to bed, because it can get me all worked up, which is counterproductive.

7. Be of service to others without depleting myself. Within a few days of people in my community being laid off, I started to get emails and see posts on social media from my friends and community members who were scared about having their basic needs met-food, medicines, and other essentials. I realized that because I did not share those concerns, I am in a position of privilege to help others and that I can use my platform to help neighbors, community members and even strangers. I put my grass-roots activism skills to work and launched the Pandemic of Love project, a mutual aid community that has connected more than 10,000 families in need with patrons who can offer help.

What skills can you bring to this moment in order to be of service? As always, it's important to recognize and hold the boundaries that are safe for you. This is why your Self-Care Plan is so important. Offering help to others can give you meaning during this time of uncertainty. I know it has helped me stay on the side of hope, even when things seem hopeless.

8. When all else fails, ask myself: "What do I need in this moment?" This is my default question-the one I immediately ask myself when I sense that I am not feeling right, physically or mentally. I just pause, take a long, slow deep breath and ask myself this question. In this space between, I almost always find the answer.

Each day, invariably, I find myself looking at this list. It provides me with a measure of comfort, reminds me that I am in control, and that in times of crisis, I have the choice to either be my own worst enemy, or my best ally. I choose the latter.

How to navigate your way around a black hole of hopelessness-Hint: you have to stare down the despair. Read More

Shelly Tygielski offers a three-step exercise to help you get started with your own self-care plan-no bubble bath required. Read More

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Rethinking Our Self-Care During the Pandemic

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Shelly Tygielski, who has connected 10,000 families (and counting) to support each other during the pandemic, explains why intentional care for yourself is also needed, now more than ever.

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Meditations for articles for all adults (including tips for parents)

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Log into Facebook to start sharing and connecting with your friends, family, and people you know.

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10 Family Card Games That Support Early Math Skills - DREME

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Family card games are an inexpensive way to have fun with children while learning important math concepts. Play these 10 card games designed to reinforce and build upon your child’s math skills—all you need is a deck of playing cards!

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There are lots of fun math activities for families to do together that don't require special materials. In fact, with just a few sheets of paper, families can find fun ways to explore math ideas and problem solving!

Why Do Math with Paper?

Kids can learn a lot about math at home through hands-on, playful activities that inspire conversations about numbers, shapes, and spatial relations.

The activities outlined below introduce and reinforce math concepts while encouraging creativity. They are also easy to adapt for different ages and may be done with multiple kids at once. Because families can do them together, it's a great opportunity to talk about math.

Materials

Many of these activities can be done with whatever paper is available-even scrap paper, newspapers, or magazine pages would work. Scissors, hole punchers, and pencils or markers will be helpful, too.

Math with Paper Activities
Origami
Origami is great for thinking about shapes and ideas of space and place. The same sheet of paper can look completely different depending on where and how it gets folded.

A quick search online will lead you to lots of origami instructions. Here are some origami projects to get you started:
Paper Wizard
Mental imagery-the ability to imagine what a shape looks like or to move objects around in your mind-is an important part of math. This activity helps children practice thinking about spatial information and imagining how space can be transformed without actually seeing it.
Even More Ideas
There are lots of ways to explore math with paper! Check out our printable Guide to Math with Paper for ways to keep going and to support children's math thinking during all of these activities. You can also get creative and think of your own ways to do math with paper.

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Math with Paper: Fold Some Math into Your Day! - DREME

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Many fun math games for families can be done with materials you probably have at home already, such as scrap paper. Learn how to create origami shapes, be a paper math wizard, and support children's learning with these activities.

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Cooking together can be a fun (and delicious!) activity for families with young children. It can also be an opportunity to explore important early math concepts. Whether counting the number of strawberries for a fruit smoothie or guessing the number of pancakes on a plate, time spent cooking together can go a long way to promoting children's math learning.

How Can Family Cooking Time Support Early Math Learning?

Our research team spent the last year exploring how family cooking time can be used to support early math learning. We wanted to understand whether and how often families talk about math as part of their everyday cooking routine, what math topics they discuss, and whether there are ways to encourage even more conversations around math.

We recruited more than 50 preschool families from different ethnic, racial, and socioeconomic backgrounds and gave them cookbooks full of easy, kid-friendly recipes. Check out some of the most popular recipes on the DREME Family Math website.

Along with the cookbooks, half of the families also received tips for talking about math while cooking with young children. The tips focused on numbers and counting, because research has shown that understanding these concepts can predict later academic success. [1] [2]

Families followed the recipes and tips at home, and we asked that they record the time spent cooking together. The recordings shed light on the ways in which families talk about numbers in the kitchen, and how suggestions for talking about early math could help shape the conversation.

Families Enjoy Cooking Together

One of the most important findings from the recordings-and from families' own feedback-is that families enjoyed making the recipes together!

Another important finding is that all of the families, regardless of whether they received the tip sheet, spent some time talking with their children about early math. However, families who received the cookbooks with tip sheets talked about the key counting concepts in our tips more than twice as much as families who did not receive the tips.

Moreover, the conversations among families who received the tip sheet focused on the kinds of concepts that support math learning beyond early childhood. For example, when children are learning to count how many pieces of food there are all together, they need to learn that the last number they count is in fact the total number of pieces. Families who received the tips helped their children to understand this concept more often than families who didn't receive the tips.

When Parents Talk About Math, Kids Start Talking About Math

We found that the more parents talked about numbers and specific counting concepts-using the suggestions in the tip sheet as a guide-the more their children began to talk about math on their own, without prompting from parents. For example, after parents asked questions about counting, their children often counted the ingredients again later in the interaction, without being asked to do so.

Talking About Math Doesn't Add Extra Cooking Time

Because all families are busy, we wanted to understand whether talking about numbers would add significant cooking time. We found that families who received the tips for talking about math spent the same amount of time making the recipes as those who did not receive the tips.

Cooking and Learning Together: Let's Make a Fruit Smoothie!

One of the most-enjoyed recipes from the cookbook was the berry smoothie. In this recipe, we use strawberries and blueberries, but families can use their favorite fruits or whatever fruit is on hand. Simply cut the fruit into bite-sized pieces for children to practice counting. Here are some suggestions for talking about math while following the berry smoothie recipe:

1. Put a few strawberries in front of the child and ask them to count the pieces one by one before putting them in a measuring cup.

2. After the child counts the strawberries, ask, "How many are there in all?"

3. Try also counting some blueberries or another favorite fruit one by one and ask how many there are all together.

4. If the child easily counts the pieces, try a larger number. If the child struggles to count the pieces, stick with a smaller number until they grow more comfortable with counting.

5. Practice simple addition by making a pile of two strawberries and a pile of three strawberries. Ask, "How many strawberries do we have in all?"

Tips for Talking About Math While Cooking with Young Children

There are easy ways that families can practice talking about math while cooking any meal together. Families can use our recipes or their own favorites-the tips for talking about math work across any meal or recipe.

Count ingredients one by one. Start with a small number (three or four) and ask children to count the number of pieces of food, using a finger to point to each piece. Children often don't realize that each piece only gets counted once, or they try to count too quickly and skip numbers. Help them to keep track by moving the already counted pieces into a new pile.

Count the total number of ingredients. Ask children to count two, three, or four pieces of food and then say how many pieces there are all together. After they finish counting, ask, "How many do we have in all?" Or simply, "How many?" Move up to larger numbers as the child grows more comfortable with counting.

Guess which pile has more ingredients. Create two small piles of food and ask children which one has more in it. Then have them count the number of pieces in each pile to see if they are correct. Try asking them which pile has fewer pieces-something that many children find more challenging than estimating which pile has more.

Add or take away ingredients. After young children are able to correctly count the total number of pieces, they can be asked to do simple addition and subtraction. Add a piece of food to the pile and ask, "Now how many do we have?" Or take one piece away and ask, "How many do we have left?" Many children will need to count all of the pieces again in order to get the answer. As children grow more comfortable, families can try adding or taking away more than one piece of food at a time.

Easy Recipes That Kids Can Help Make

Talking about math while cooking together can increase the likelihood that children will talk and think about numbers on their own, without taking a lot of extra time for busy families. Here are recipes and tips to engage families around math learning while cooking together.

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Easy Recipes That Will Get Your Family Talking About Math - DREME

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Cooking together can increase the likelihood that young children will talk and think about early math on their own, without taking a lot of extra time for busy families. We offer easy recipes that children can help make and suggestions for talking about math while families cook together.

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