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COVID-19 Mental Health Resource Hub

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COVID-19 Mental Health Resource Hub - Psych Hub

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The spread of COVID-19 has presented unique challenges for addressing mental health concerns. Discover effective ways to cope and support others.

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By Michele Vinbury
Originally Posted November 2016.

On nights when I feel restless, racing mind, uncomfortable body, tossing and turning in bed...I'll hop out of bed and either stop, drop and yoga right there, or pad over into my yoga room to do a sequence like this to calm and soothe my body and mind.

You could also do this sequence in bed.

Start with 3 sun salutes of your choice to warm the body a bit and expend some energy.

Depending on your level of flexibility and energy today, these poses can be done freestanding, with blocks or with a chair. Practice unsupported poses 5-10 breaths or up to 1 minute in each.
Active Poses:
Triangle -- to ground your energy. Let the legs work, invite them to be quite active and strong here.

Uttanasana -- with or without a chair. Tradition and experience tell us that forward folds are calming to the nervous system. Let this pose work on your subtle body to chill it out.

Down Dog - An active pose here and also an inversion to smooth the mind. Arms and legs active here -- you might place a block under the head to touch into more grounding energy.

Prasarita Padottanasana A -- wide legged forward fold. Again, strong active legs, hands pressed firmly into the mat, allowing forehead to ground on block (or on the seat of a chair). 5 to 10 long smooth breaths here.
Restoratives:
At this point, you can transition to lying down. Depending on your availability, you might do one or all of these (1 to 10 minutes per pose). Over time, and with practice, you'll learn which shapes are most soothing to your nervous system.

Mt. Brook (1-5 minutes) -- I start this pose by applying some Sekoia Lavendar essential oil to the soles of my feet. After the previous forward folds, this heart opener feels amazing. Whole body supported. Take your time to align the blankets and bolsters just right -- when you get it "right", you'll lie down and your whole body will say "ahhhhhh".

Supported Paschimo (1-5 minutes) - The restorative version of this seated forward fold isn't about feeling a stretch, it's about allowing the body to rest deeply in this shape. A rolled blanket under the knees, or a folded blanket under the hips -- or both can feel awesome. Build the bolsters and blankets on your lap until you feel you can drape your torso forward and let go.

Supported Twist (2-5 minutes per side) -- This is one of my absolute favorites. It feels like wringing tension out of my belly -- a place where nervous energy likes to roost.

Supported Balasana (1-5 minutes) -- One final forward fold. Child's Pose gently opens the hips and invites a strong grounding energy.

If you're not asleep already -- Savasana/Bedtime, have a pillow supporting the head, a rolled towel or blanket or pillow under the knees and cover yourself. A practice I often use is to count the exhalations down 21-1. If you lose track or come to 21, just start over again.

Happy zzzz's

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A Yoga Sequence to Help Transition You to Sleep

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By Michele Vinbury Originally Posted November 2016. On nights when I feel restless, racing mind, uncomfortable body, tossing and turning in bed...I'll hop out of bed and either stop, drop and yoga right there, or pad over into my yoga room to do a sequence like this to calm and soothe my body and mind.

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While the world is changing, we are experiencing a need to adapt our lifestyles as well. As we adjust, many are noticing that usual methods of self-care may conflict with social distancing guidelines. While self-care strategies tend to be subjective, one thing that remains the same regardless of who you are is the essentiality of self-care during times of high stress.
Here are three questions to ask yourself as you adjust your self-care as we face the COVID-19 pandemic. What can I still do?
It may seem as though everything is changing around you, and you may indeed be experiencing tremendous change; however, don't fall into the trap of exacerbating your adjustment process by overlooking the things that are consistent. While we are all adapting in several ways, some things may be consistent. Even if you are distracted by all that you may be unable to do, could you shift your focus to consider the strategies that you have used in the past that may still transfer during this time?
Here are some ideas: What new opportunities for self-care are available under these circumstances?
As we deal with the uncertainty of the time and the seemingly consistent status of constant change, it can be easy to paint this entire experience as negative. Can you find the silver lining? Many are experiencing some adjustments that could have benefits such as the ability to be home, delayed deadlines, and more free time. Are there coping skills that you have wanted to try that social distancing creates an opportunity to explore? Similarly, are there habits that you may have neglected from the past that you can pick back up during this time?

Examples include:

Cleaning

Experimenting with a new routine

Household bonding

Learning something new

More playtime with pets

Organizing

Playing an instrument

Rest

Staycation

Which of my self-care strategies can be adjusted?
While you may have to forego a lot of your usual strategies, don't be so quick to let them go entirely. Consider the ways that you can meet the need of that strategy in a similar context. For example, while gyms and fitness centers may be closed, that does not necessarily mean you need to neglect exercise altogether. Depending on your current location and social distancing guidelines, you may have the option to go for a walk or enjoy an outdoor routine. If you are confined, perhaps you can video chat a workout buddy, use a fitness app to guide you, or find a local studio that is streaming a class you enjoy.

Self-care is commonly misinterpreted to be a solitary process. Remember, self-care is comprised of the skills that you use to meet your varying needs. As social beings, we tend to long for connection (yes, introverts too). In light of social distancing, it is certainly normal to experience reactions such a loss, confusion, and worry when realizing that you may not be able to connect to others in the ways you usually prefer. However, please caution considering social distancing to be synonymous with social isolation. Be creative and explore various ways to remain connected.

We live in a time in which technological advances provide us with several options to connect. Videogames can help you avoid the stress of the moment as escape into another realm with a friend from afar. If you are in the same household, perhaps this is a good opportunity to bring out a good, old-fashioned board game to spark nostalgia. Several social platforms offer the opportunity to engage on a wider scale. Under the circumstances, perhaps you can use this time to connect on a more intimate level. Perhaps you can organize a video chat gathering, host a Netflix watch party, sending a thank you E-mail, or call a loved one.
Often, self-care is easier said than done. Self-care can be tricky, particularly when facing a pandemic. However, this global crisis makes self-care crucial. While it may be tempting to neglect self-care during this time, over time you can decreases in sleep, relationship satisfaction, self-esteem, empathy, and compassion. Ongoing exposure to stress without proper coping can put you at risk for serious consequences such as depression and heart disease. Instead of neglecting your self-care during this time, shift your focus to adapting and be kind to yourself as you adjust. To learn more about Coping during COVID-19 read this piece.

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While the world is changing, we are experiencing a need to adapt our lifestyles as well. As we adjust, many are noticing that usual methods of self-care may conflict with social distancing guidelines. While self-care strategies tend to be subjective, one thing that remains the same regardless of who you are is the essentiality of self-care during times of high stress.

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13 Ideas

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13 CREATIVE SELF CARE Ideas You Can Do At HOME ✨

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We all have those moments (or days) when we get in our head too much. Our constant stream of thought is running the show. And as legendary life coach Tony Robbins says, "When you get in your head, you're dead."

We get stuck in the past: I can't believe she did that to me.

We future trip: I'm going to look like such a loser at this big meeting.

We overthink a decision to death: Should I do this or should I do that? What about...?

It can be agony. A client once told me, "I'd prefer physical pain to the pain of being in my head constantly." Yep, it can be that awful. When you need to get outta your noisy head and into a calm zone, here's what to do:

Meditators know that we are not our thoughts. For example, when someone is annoying you so much you want to punch them in the face, but you don't. You are not an abuser, after all. I've wanted to punch many a sibling, colleague, and husband (I've had two of them), but I haven't.

It just means that I had a fleeting angry thought. That's OK, we all have them. It's what we act on - or don't act on - that counts.

Mantras are tremendously helpful, as they can instantly center us. My current one is a little long, but whenever I repeat it, I notice a sharp shift in my emotional state. I say to myself or out loud: "I am the creator of my life. Whatever I think about creates my reality."

It makes me less apt to think about the crazy stuff, including thoughts like "my life is a complete failure." It also encourages me to focus on the present moment.

Now that you're in the present moment, you wanna stay there. A great way to do this is to simply listen to the sounds around you and reconnect with your environment.

Right now, for example, I notice the fan in my bedroom. Just pausing and listening to the whir of the fan is calming. It puts me back in my body and out of my head. It also slows your breathing. Dare I say, it's a mini meditation? Just like that! No candles or Zen den required.

When we're in our head, we're most likely obsessing over ourselves. It's often totally self-indulgent, and it's certainly not healthy. Burmese author and Nobel Prize laureate Aung San Suu Kyi once said, "If you're feeling helpless, help someone."

When we shift our focus from ourselves to something or someone else, we naturally become more powerful, lighter, and stronger. Who can you call? What can you do right now to help someone? It's a win, win. You'll feel happier, more connected, and uplifted almost immediately.

Help yourself by constantly remembering this: The past: That sh*t's over. The future: It's being created in the present moment by your thinking. You will never have to handle a single thing that is not in the present moment. Now is all you've got - it's all you ever have. Cue huge exhale!

Release the thoughts that make you feel bad. Repeat your mantra. Notice the sound of your car's engine or the water from your showerhead. Think about what you can do for another person today; kindness is the ultimate calming and empowering force.

Remember, there is no future - not one that's guaranteed, anyway. You can get into your body and bliss out on the safe, high-def happening now.

Your mind can be your ally. It can be your buddy, your playmate, your coach. And it wants to be. It's waiting patiently for the promotion. So, give it the job it deserves.
Susie Moore is a former Silicon Valley sales director turned life coach, advice columnist, and author of the book "What If It Does Work Out." She lives in Miami with her husband Heath and Yorkshire Terrier, Coconut.

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We all have those moments (or days) when we get in our head too much. Our constant stream of thought is running the show. And as legendary life coach Tony Robbins says, "When you get in your head, you're dead." We get stuck in the past: I can't believe she did that to me.

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Adapting Your Self-Care Routine

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Virtual Tours

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Smithsonian National Museum of Natural History

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The Smithsonian National Museum of Natural History virtual tours allow visitors to take self-guided, room-by-room tours of select exhibits and areas within the museum from their desktop or mobile device. Visitors can also access select collections and research areas at our satellite support and research stations as well as past exhibits no longer on display.

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Robert D. Lindner Family OMNIMAX® Theater - Cincinnati Museum Center

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Immerse yourself in epic adventures in our five-story domed theater, from the untamed beauty of our natural parks, to the red surface of Mars.

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Dance Factory Fitness on Instagram - Daily at 1pm

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Dance Factory Fitness on Instagram - Daily at 1pm

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#MOVETHECOFFEETABLE

@DANCEFACTORYFITNESS

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WHAT IS DANCE FACTORY FITNESS?

A Cincy boutique fitness startup with the most fun, addictive classes and professional DJ mixed music!

"I was dancing professionally in New York City and could never find a workout I actually liked and would stick to until I found dance cardio. I trained celebrities at one of NYCs top fitness studios for years and after having my first baby and moving to Cincy, I was missing it bad. I created Dance Factory Fitness to bring that big city dance party energy to the Midwest and show my clients that anyone can dance and working out can be so much fun! "

​

-Jess Evans, Dance Factory Fitness

YOU DON'T NEED TO BE A DANCER

TO WORKOUT LIKE ONE.

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Dance Factory Fitness | Dance Cardio Workout | Cincinnati

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WHAT IS DANCE FACTORY FITNESS? A Cincy boutique fitness startup with the most fun, addictive classes and professional DJ mixed music! "I was dancing professionally in New York City and could never find a workout I actually liked and would stick to until I found dance cardio.

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Fitness Studios & Gyms with Live-Stream Workouts

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As the coronavirus pandemic continues, fitness studios have closed their doors to promote social distancing and help " flatten the curve." But as we know, incorporating exercise into your daily routine is crucial to your overall wellbeing, so gyms and fitness pros have come together to amp up at-home fitness resources, including live-streaming workout classes and offering free app trials.

We've rounded up the best workout resources for you to take advantage of during your time at home.

High Intensity Classes

Orangetheory: This popular endurance class focuses on intervals and targeting certain zones of your heart rate. Given the impact of COVID-19, Orangetheory is now uploading new at-home 30 minute workout routines daily. You won't need any special equipment, but the instructors do get creative and have you utilize objects you can find around the house like coffee jugs in lieu of weights.

Fhitting Room: NYC's leading HIIT studio is offering 30 days complimentary to their digital subscription service Fhitting Room On Demand. Everyone can access the free HIIT workouts at ondemand.fhittingroom.com. They also offer Fhitting Room LIVE classes which cost $20 and are as close to an actual class as possible since you have a trainer who is interacting with you. Private/Private Group LIVE classes are also available for families, friends, or colleagues who would like to do a class together from their homes.

Rumble is all about "social fitnessing." This killer boxing studio is hosting daily Instagram Live videos featuring cardio and body weight workouts every morning. Check out their Instagram feed for daily class times.

Toning and Dancing Classes

This functional movement fitness program just announced it will be offering 30 days of free streaming to all new members, which gives you access to hundreds of workouts. Use the code ONEPVOLVE to start your free trial. They'll also be sharing free live workouts on Instagram and YouTube three times a day (8AM, 1PM, and 6PM EST).

This awesome dance fitness workout is offering a free 7-day trial of their DanceBody LIVE platform and 50% off your first month with code DBATHOME.

Yoga Classes

CorePower Yoga: If you're looking to complete your yoga flow at home, CorePower Yoga is offering free streaming live classes for you each day. If you are already a member, you'll now be able to enjoy full unlimited access to all online classes through CorePower Yoga On Demand, which include 20-60 minute versions of the same CorePower class formats you're used to in the studio. For those who are not members, CorePower is still providing free access to a limited collection of online classes available weekly.

Skyting: This community-driven yoga brand is offering a one week free of their yoga television platform.

This sweat-dripping, candlelight yoga studio is offeringlow On Your Own Instagram Live sessions throughout the week.

Celebrity Trainer Classes

These challenging workouts by Instagram fitness guru Anna Victoria are super effective, and new members of the app will be able to take advantage of it for free for the next 30 days. Go to fitbodyapp.com, select the one-month membership, and enter code DAJEITALIA at checkout.

Kira Stokes Fit: Celebrity trainer for stars like Candace Cameron Bure, Ashley Graham, and Shay Mitchell, Kira Stokes offers a wide variety of workouts using your bodyweight or household items like a pillow. Stokes' core and glute workouts are a favorite among her followers. She offers a f ree trial on her app for the first week.

Melissa Wood Health: Melissa Wood is the founder of the MWH Method offers over 100 workouts on her app, include a pre- and postnatal series. She offers a 7-day free trial on her app, and is also doing workouts on her IGTV and IG Live page.

A Little Bit (or a Lotta Bit) of Everything

Although Peloton is known for its indoor cycling bike and tread, the company offers many other fitness classes on its streaming app (one of my personal favorite parts about Peloton is their digital strength workouts). Peloton is now offering a90-day free trial of their yoga, meditation, strength, cycling, running, and other fitness classes to anyone for use, even if you don't own the bike itself.

On March 23rd, Daily Burn will be upgrading its current members to premium access for 60 days for free. If you're new to the app, they are offering a 60-day free trial with premium access as well. Daily Burn will be curating a different workout each day from their extensive library in place of new episodes of DB365.

Planet Fitness: Known as being the "judgement free zone" of the fitness space,Planet Fitness will be hosting "Home Work-Ins" - a series of free fitness classes for everyone - that will be streamed live on Planet Fitness' Facebook page daily at 7 p.m. EST. Classes will be led by Planet Fitness certified trainers, as well as special guests like "The Biggest Loser" coach and fitness trainer Erica Lugo, among others. For anyone who can't participate live, each workout will also be available to view on both the Planet Fitness Facebook page and YouTube channel after the broadcast is over.

: A new free online community program, YMCA 360, offers on-demand programs and digital coaching. The program includes some of the Y's most popular group exercise classes like boot camp, barre, yoga, and low impact programs for seniors.

24 Hour Fitness: Everyone can access the 24 Hour Fitness app on-demand workouts and premium content for free during this time, which includes Les Mills classes and audio coaching. They are also extending their memberships for the amount of time that their gyms are closed.

Try one of the over 600 audio and video workouts on the Gold's Gym AMP app, which they are offering for free through the end of May. Get started at goldsamp.com/promo, and enter promo code FIT60.

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25+ Fitness Studios and Gyms Offering Live-Stream Workouts

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As the coronavirus pandemic continues, fitness studios and gym pros have come together to amp up at-home fitness resources﻿. We've rounded up the best live-streaming workout classes and free app trials﻿ to take advantage of during your time at home.

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Free Workout Videos

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Fitness Blender provides free full length workout videos, workout routines, healthy recipes and more.

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Tara Brach

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The acronym RAIN - Recognize, Allow, Investigate, Nurture - guides us in bringing mindfulness and compassion to difficult emotions. With practice, we can find our way home to open-hearted presence in the midst of whatever arises.

"Don't turn away.
Keep your gaze on the bandaged place.
That's where the light enters you."
~ Rumi

Visit RAIN: A Practice of Radical Compassion for a full description of the steps.
More Resources on RAIN here.
Free download of Tara's 10 min meditation:
Mindful Breathing: Finding Calm and Ease
and:8 Essential Tips to Nourish Your Meditation Practice
when you join her email list.

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Meditation: A Practice of RAIN (20:00 min.) - Tara Brach

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The acronym RAIN - Recognize, Allow, Investigate, Nurture - guides us in bringing mindfulness and compassion to difficult emotions. With practice, we can find our way home to open-hearted presence in the midst of whatever arises. "Don't turn away. Keep your gaze on the bandaged place. That's where the light enters you."

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Breathing Exercise

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ORBIT - Journey Around Earth in Real Time | 4K Remastered

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Good snacks

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We all know the feeling - it's mid-morning or a few hours after lunch, and a food craving hits.

It might seem easiest to reach for convenience foods or head to a vending machine, but don't let a sneaky snack attack derail your health and fitness goals. Snacks can be healthy! Nutritious choices can also help you feel energised throughout the whole day.

A little bit of meal prep goes a long way, and there are lots of recipes you can make ahead of time so you've got healthy snacks on-the-go.

Whether you're a sweet tooth or prefer to keep it savoury, I've got you covered. You'll discover some of my favourite easy healthy snack recipes - they're ideal for sharing too!
Find out:
What makes a snack healthy

Snacks are an important part of your daily nutrition - they help provide you with enough fuel to perform at your best.

However, a lot of snacks can be high in saturated fat, sugar and salt, and offer little nutritional value. Don't let your snacks derail your progress towards your health and fitness goals!

It might be helpful to think of your morning snacks as a way to meet your daily nutritional needs - adding an extra serving of fruit, vegetables or grains.

It's also a good idea to try and choose snacks that won't leave you hungry. To feel satiated (or satisfied), you should aim to eat afternoon or mid-morning snacks that have a good mix of macronutrients: carbohydrates, protein and good fats.

If you've read my guides, or you follow the weekly meal plans in the Sweat app, it is recommended that you eat six serves of grains per day. A snack of rice cakes with canned tuna, or some toast with blueberries and ricotta will help you reach your daily goal of grain serves!

The best sweet (and healthy) snacks

Homemade Granola Bars

This is also a really simple and quick recipe, but don't let that fool you - these Homemade Granola Bars are SERIOUSLY delicious!

You'll get 9 bars out of each batch, or you can cut them into smaller squares for sharing. They're also a great source of protein, fibre and complex carbohydrates.

Don't forget to leave them in the oven for a few minutes longer if you want some extra CRUNCH!

Mint Choc-Chip Nice Cream

Nice cream is perfect for when you feel like reaching for the ice cream but want a healthier snack option. This nutritious ice cream alternative is made by blending frozen bananas.

Mint Choc Chip is a classic refreshing ice cream flavour pairing, but I know that not everybody loves mint, so I've got plenty more Nice Cream Recipes with flavours like coconut or mango and macadamia.

Chocolate Orange Overnight Oats

Overnight oats aren't just an easy, healthy breakfast, they're a great snack too!

Oats are a really versatile grain - they keep you full, boost your energy and can help keep your cholesterol in check.

There are so many things you can do with oats, but I love this recipe for Chocolate-Orange Overnight Oats.

You can prepare a batch the day before and refrigerate, so they're ready when you're feeling peckish!

Delicious savoury snacks

Falafel Balls with Yoghurt Dip

I often snack on fruit in the morning, but when an afternoon craving hits, I'll usually reach for something savoury, and Falafel Balls with Yoghurt Dip are a favourite!

This classic recipe is perfect for sharing if you like eating Mediterranean-style, and a great option if you're after a healthy snack while you're at work.

Black Bean Hummus

Dips are a great go-to option for me because you can make a big batch and then eat it over the course of the week as a snack or an accompaniment for main meals.

One of my favourite dips is hummus because you can add so many different ingredients to mix up the flavour.

My Black Bean Hummus tastes SO good, and it is absolutely packed with nutrients.

Labneh with Pistachio Zaatar

If you've never tried labneh before, you are SERIOUSLY missing out!

It's a soft cheese made from yoghurt, and it is a really versatile ingredient.

My Labneh with Pistachio Zaatar is an excellent savoury snack if you want to try something different - try it with vegetable sticks, pita bread or as a toast topping.

Snacks if you're on-the-go

Being prepared is the real secret to having healthy snacks whenever you need them.

While there are lots of recipes you can prepare in advance, sometimes it's more practical to keep it simple.

If you're really busy, these are some great on-the-go snacks that require minimal preparation:

Greek yoghurt

Frozen berries (a really refreshing snack in summer!)

Nuts

Seasonal fruits

Canned tuna. It's great as a toast topper, or on its own if you're really short on time.

Vegetables (to cut into vegetable sticks)

Eggs. Hard-boiled eggs are a great snack any time of day!

Chickpeas - try a small serve of chickpeas with dressing of olive oil, lemon juice, dried oregano and salt and pepper for a quick and tasty snack!

You can always make small portions of leftovers to have as a snack the next day, or to freeze for future use when you're really busy.

Post-workout snacks

Refuelling after training is SO important.

Eating healthy post-workout snacks means your body is getting the energy and nutrients it needs to recover and build muscle.

Make one of these delicious snacks to recharge after completing one of my workouts - you can try a FREE full-body session from High Intensity Zero Equipment with Kayla today!

Watermelon Smoothie

There's nothing more refreshing than watermelon after a workout in summer (it gets SO hot in Australia!) and a cold glass of this Watermelon Smoothie is a great way to beat the heat, rehydrate and recover.

I love summer fruits like watermelon, and this recipe pairs it with strawberries. This smoothie is vegetarian, gluten-free and nut-free.

Vegan Protein Bars

You don't have to go savoury to get an extra serve of protein in your post-workout snack!

These delicious Vegan Protein Bars are a great option if you're a sweet tooth.

They're quick to make, don't require baking and are gluten-free!

You'll never go hungry with these healthy snacks!

Having healthy snacks ready for hectic days is a great way to make sure you stick to your health and fitness goals.

These nutritious snacks will also give you enough fuel to power through the day and get more out of your workouts too - I hope you enjoy them!

I want to hear about your favourite healthy snacks - share them in the comments below!

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We all know the feeling - it's mid-morning or a few hours after lunch, and a food craving hits. It might seem easiest to reach for convenience foods or head to a vending machine, but don't let a sneaky snack attack derail your health and fitness goals. Snacks can be healthy!

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A collection of podcasts and poetry for uncertain times

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The earthquake shakes you awake, and then that's sort of the big spiritual question: How do you stay awake? ... The other question is: Why has everything we've ever been told about human nature misled us about what happens in these moments?

Rebecca Solnit

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The earthquake shakes you awake, and then that's sort of the big spiritual question: How do you stay awake? ... The other question is: Why has everything we've ever been told about human nature misled us about what happens in these moments? Rebecca Solnit

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Find a book you love and listen for free! Consider making a book club with friends and do weekly zoom calls about your book!

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Free Audiobooks on Audible | Audible.com

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Stream hundreds of free audiobooks, podcasts, and more. No trial or membership required. Simply sign in with your Amazon account.

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Child Mind Institute | Transforming Children’s Lives.

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The Child Mind Institute is an independent nonprofit dedicated to transforming the lives of children struggling with mental health and learning disorders.

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Mental Health America is the nation's leading national nonprofit dedicated to the promotion of mental health, well-being, and condition prevention.

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Mental Health Access Point (MHAP) exists as the front door to the Hamilton County public mental health system. MHAP, a division of Central Clinic, provides assessment, support, and connections for children and adults residing in Hamilton County who are in need of mental health services.

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Mental Health Access Point (MHAP) exists as the front door to the Hamilton County public mental health system. MHAP, a division of Central Clinic, provides assessment, support, and connections for children and adults residing in Hamilton County who are in need of mental health services.

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"The MindPeace partnership has considerably increased student access to quality mental health supports, especially for families that experience barriers to accessing treatment. MindPeace has worked tirelessly to establish and improve school mental health teams by collaboratively identifying local needs and unique barriers to treatment, as well as facilitating team problem solving for these issues.

The mental health network, established by MindPeace, has created a much-improved system for easily accessing services. These services have helped to improve school culture, behavior support, and understanding of mental health throughout our district. CPS's partnership with MindPeace has enabled me to perform my role of school psychologist more effectively, as I can easily connect families with ongoing mental health treatment that is part of available supports in each Cincinnati Public School."

Sara Maurer, Lead Psychologist
Cincinnati Public Schools

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Find Help Now Search by zip code and filter by insurance, specialty area, therapy type, treatment type and more. Search Now School Based Providers Search for a provider who is partnered with your school. Cincinnati Public Schools Greater Cincinnati Schools

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Watch hundreds of lessons from the best as they share their stories, skills, shortcuts, failures, and successes.

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MasterClass gives you access to genius through online classes from the best in the world.

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Getting Started with Mindfulness You have questions about mindfulness and meditation.Mindful has the answers. What is mindfulness? Mindfulness is the

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6 Mindfulness Exercises You Can Try Today

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If you feel stressed today, like you haven’t had a moment to yourself, try these 6 mindfulness exercises & find sanctuary for a few moments.

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Grounding Meditation Worksheets

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Free Mindfulness Worksheets | Mindfulness Exercises

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Available for download, free mindfulness worksheets to help you reduce stress and anxiety and promote happiness, joy, and peace.

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Flying: Relaxing Sleep Music for Meditation, Stress Relief & Relaxation by Peder B. Helland

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It's so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.

Why Do We Often Fail at Self-Care?

Practicing self-care isn't always easy. Most of us are crazy busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So getting started with self-care can be challenging. In my new book, Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, and Connection IRL, I teach folks how to find time and make space for self-care. But here are some additional tips that you won't find in the book to get you started with your self-care.

How Do You Engage in Self-Care?

Fortunately, there are many things you can do to engage in self-care. You can read about self-care strategies, join self-care programs, or work with a coach or therapist who can help support your progress. No matter what you choose, the goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and implement them in your regular routine so you can boost your well-being not only today but forever.

Here are 12 ways to get started with your self-care.
1. Make sleep part of your self-care routine.
Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep.

What do you do to make sleep part of a self-care routine? Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it's especially important to stay away from caffeine and sugar, which tend to keep you awake.

Reducing stress is also key. If you have work-related stress, think about the best ways to calm yourself after a hard day or relax more while on the job. You might talk to your employer about lessening your workload or settle a disagreement with a coworker.

Next, make sure your bedroom is the best possible place for you to get good REM sleep. It should be free of distractions (such as a television, laptop, cellphone, etc.). And make sure you have room-darkening curtains to keep the sun from waking you up too early in the mornings.
2. Take care of yourself by taking care of your gut.
Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes. Healing the gut can lead to an unhappy person, and vice-versa.
3. Exercise daily as part of your self-care routine.
We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety, not to mention helping you shed extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.
4. Eat right for self-care.
The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.
5. Say no to others, and say yes to your self-care.
Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you're already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you'll start to feel more self-confident, and you'll have more time for your self-care.
6. Take a self-care trip.
Taking a self-care trip can make a huge difference in your life. Even if you're not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax, and be rejuvenated. These self-care trips don't have to be costly; simply drive to the next town over and see the sights, or go camping nearby. The goal is to veer away from your normal schedule and take the time to do something just for yourself.
7. Take a self-care break by getting outside.
Spending time outside can help you reduce stress, lower your blood pressure, and live in the moment. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.
8. Let a pet help you with your self-care.
Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.
9. Take care of yourself by getting organized.
Getting organized is often the first step to becoming a healthier you because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they're ready to go for the next day.
10. Cook at home to care for yourself.
Many people don't take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. But these "fast" meals aren't usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it's only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.
11. Read a book on self-care for self-care.
In today's fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and worries rather than helping it. Instead, consider bringing a self-help book with you when you leave the house. Even better, bring books on self-care so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.
12. Schedule your self-care time, and guard that time with everything you have.
It can be hard for us all to find extra time. But it's extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And moments with friends can help you feel more connected and relaxed.

Whether you decide you want to go for a long walk, take a hot bath, or enjoy a good movie with friends, taking self-care time is imperative. Look for small ways you can incorporate it into everyday life; for example, you might wake up 15 minutes earlier to sit with a cup of tea and practice deep breathing before the chaos of the day begins, or you might take a walk around the block on your lunch break. The more you can work self-care time into your schedule, the better you'll be able to grow, enjoy your life, and thrive.
This post was co-written by self-care advocate Brad Krause. To find a therapist, please visit the Psychology Today Therapy Directory. LinkedIn Image Credit: Izida1991/Shutterstock

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Self-Care: 12 Ways to Take Better Care of Yourself

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Exhausted, uninspired, or unwell? Read these self-care tips to take care of you.

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A self-care plan can help you enhance your health and wellbeing, manage your stress, and maintain professionalism as a worker with young people. Learn to identify activities and practices that support your wellbeing as a professional and help you to sustain positive self-care in the long-term.

Aspects of self-care

Self-care is a personal matter. Everyone's approach will be different. It relates to what you do at work and outside of work to look after your holistic wellbeing so that you can meet your personal and professional commitments ( find out more). Below are the different aspects to self-care and example strategies that other people have found useful:

Workplace or professional

Physical

Psychological

Emotional

Spiritual

Relationships.

NOTE: The activities and suggestions below are a guide only and it is important to choose activities that are meaningful to yourself and your own goals.

After discovering the different aspects of self-care, complete the self-care plan activity below.
Workplace or professional self-care
This involves activities that help you to work consistently at the professional level expected of you. For example:

engage in regular supervision or consulting with a more experienced colleague

set up a peer-support group

be strict with boundaries between clients/students and staff

read professional journals

attend professional development programs.

Physical self-care
Activities that help you to stay fit and healthy, and with enough energy to get through your work and personal commitments.

Develop a regular sleep routine.

Aim for a healthy diet.

Take lunch breaks.

Go for a walk at lunchtime.

Take your dog for a walk after work.

Use your sick leave.

Get some exercise before/after work regularly.

Psychological self-care
Activities that help you to feel clear-headed and able to intellectually engage with the professional challenges that are found in your work and personal life.

Keep a reflective journal.

Seek and engage in external supervision or regularly consult with a more experienced colleague.

Engage with a non-work hobby.

Turn off your email and work phone outside of work hours.

Make time for relaxation.

Make time to engage with positive friends and family.

Emotional self-care
Allowing yourself to safely experience your full range of emotions.

Develop friendships that are supportive.

Write three good things that you did each day.

Play a sport and have a coffee together after training.

Go to the movies or do something else you enjoy.

Keep meeting with your parents' group or other social group.

Talk to you friend about how you are coping with work and life demands.

Spiritual self-care
This involves having a sense of perspective beyond the day-to-day of life.

Engage in reflective practices like meditation.

Go on bush walks.

Go to church/mosque/temple.

Do yoga.

Reflect with a close friend for support.

Relationship self-care
This is about maintaining healthy, supportive relationships, and ensuring you have diversity in your relationships so that you are not only connected to work people.

Prioritise close relationships in your life e.g. with partners, family and children.

Attend the special events of your family and friends.

Arrive to work and leave on time every day.

Create your own self-care plan

For each category above, select at least one strategy or activity that you can undertake. You might notice areas of overlap between these categories. It is important to develop a self-care plan that is holistic and individual to you.

Download the self-care plan template or create your own.

Fill your self-care plan with activities that you enjoy and that support your wellbeing. Here are some suggestions.

Keep this in a place where you can see it every day. Keeping it visible will help you to think about and commit to the strategies in your plan. You can also share it with your supervisor, colleagues friends and family so they can support you in your actions.

Stick to your plan and practice the activities regularly. Just like an athlete doesn't become fit by merely 'thinking' about fitness, as a worker you can't expect to perform effectively without putting into practice a holistic plan for your wellbeing.

Re-assess how you are going at the end of one month and then three months. Plans can take over a month to become habits, so check-in and be realistic about your own self-care plan. After a while, come back and complete the self-care assessment again to find out how you are going with your new habits.

A word of caution:

Once you have created a self-care plan it is important to ask yourself, "what might get in the way?" What can you do to remove these barriers? If you can't remove them you might want to adjust your strategies. Think honestly about whether any of your strategies are negative and how you can adjust your plan to avoid or minimise their impact.

It can be challenging if your workplace is not supportive of self-care activities, but you can still do things outside of work to help yourself. It is import that your plan resonates for you and that you put it in to action starting now.

Next steps

Discuss your self-care plan with your supervisor/mentor and close friends and family.

Review your plan after some time to check if the activities continue to suit your needs.

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Developing a self-care plan can help you enhance your health and wellbeing, manage your stress, and maintain professionalism as a teacher. Learn more with ReachOut Schools.

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28 Home Workouts from Women's Health

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Home workouts are realistically the silver lining of the past two years of chaos, right? Because, when coronavirus swept in and decimated our usual routines in one fell swoop, working out from our gardens and living rooms became the saving grace we all needed. And golly, did we need it.

However, even if an extended period away from your usual gym workout didn't convert you to a home workout, let us convince you that your TV, laptop or phone can become your go-to home workout resource. With home workouts ranging from HIIT to low impact, yoga, strength training, Barre, boxing, boot camps and Pilates home workouts, there's something for everyone. Promise.

If you're still sceptical about whether home workouts and the best home exercises are actually effective, perhaps it's time to take a little look at your exercise motivations.

Any workout, when done with purpose and intensity can be beneficial, even when you're working without any home gym equipment. The key is to give it your all and really commit to the session.

Remember, the best workout is the one you do. If you're struggling, take your expectations down a notch and try to do a shorter workout at maximum effort. From online studios (keep scrolling for 20 of the best) to training plans to YouTube workout videos, this is where to access the best home workouts, all you need to do is scroll on.
If you're looking for cardio home workouts, bodyweight workouts, kettlebell workouts, or HIIT workouts at home, we've got you covered. Or, if you're just getting going, learning the best exercises for beginners might be the place to start, instead.
23 best YouTube home workouts to try

On the days when impulse strikes and you need to stream a workout before your motivation dissipates, there's YouTube.

Best 25 minute home workout

Trainer: FIIT trainers Gede and Adrienne

Best for: Short on space, but big on full-body sweat sessions? This workout is for you.

Duration: 25 minutes

Equipment: Yoga/exercise mat

Best speedy ab circuit home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Brittne Babe

Best for: Work your core double-quick with this mega-speedy challenge from Brittne. Tag it on to the end of a workout or repeat for extra burn. Player's choice!

Duration: 3 minutes

Equipment: A chair

Best low-impact cardio class

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Talilla Henchoz

Best for: A speedy sweat that doesn't include any jumping to keep your joints (and neighbours) happy.

Duration: 15 minutes

Equipment: Exercise mat

Best quick at-home workout

Trainer: Kayla Itsines

Best for: If you're short on time, this fast and intense leg day session will target your lower body while also giving you an energy boost.

Duration: 7 minutes

Equipment: Yoga mat

Best beginner home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Team Body Project

Best for: A full-body workout that strengthens muscles and improves form for *actual* beginner. No crazy combos or unachievable moves here.

Duration: 30 minutes

Equipment: Yoga mat, 2 light hand weights optional

Best upper body strength home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Sophie Butler

Best for: Sophie Butler will show you how to hit all the muscles in your upper body in a focused dumbbell session, she'll also show wheelchair users how to adapt their training.

Duration: 45 minutes

Best bum workout at home

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: The BKBooty Fitness

Best for: A simple, no-equipment routine that works your lower body to build bigger, stronger glutes.

Duration: 10 minutes

Equipment: None

Best cardio and core home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Gauri Chopra

Best for: Beginner HIIT calss

Duration: 20 minutes

Equipment: Yoga mat

Best boxing home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Natalie Jill Fitness

Best for: OK, so it's not traditional boxing exactly, but give this a go if you want to build up your arm strength in order to throw some serious punches. And it'll be done in no time.

Duration: 6 minutes

Best functional fitness home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Michelle Griffith-Robinson and Matthew Robinson

Best for: Learning the basics of functional training, helping you perfect your form and get functionally fit.

Duration: 45 minutes

Equipment: Sturdy chair

Best yoga home workout for neck and shoulder pain

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Ania Tippkemper

Duration: 40 minutes

Best for: People with niggly shoulders and backs from hunching over desks and working from home

Best full-body Barre class

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Britany Williams

Duration: 30 minutes

Best for: If you want a low-impact, full-body sculpting class

Equipment: Yoga mat, light dumbbells

Best standing core and cardio workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Koboko Fitness a.k.a. Kola Olaosebikan

Best for: This standing workout is perfect for anyone who likes to workout without coming down to the mat. We see you, overachievers! Burn fat with high-intensity work intervals and shorter breaks to recover. As Kola says, make sure to warm up first!

Duration: 11 minutes

Equipment: No equipment

Best home workout to build muscle

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: BodyFit by Amy

Duration: 30 minutes

Equipment: Dumbbells, yoga mat

Best home workout for abs

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Livestrong Woman

Duration: 7 minutes

Best at home back workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Koboko Fitness a.k.a. Kola Olaosebikan

Best for: This standing workout back workout targets all the muscles you can't see but form a key part of strengthening your core and upper body. The moves come in quick succession so make sure to watch Kola. As always, go at your own pace to make sure you're performing the moves with the correct form.

Duration: 11 minutes

Equipment: No equipment

Best 30-minute workout at home

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: HASfit

Best for: Tick those cardio boxes with a routine that requires absolutely no equipment. Oh, and it actually works your whole body rather than just your legs and glutes. Sorted.

Duration: 30 minutes

Equipment: None, add dumbbells for extra resistance

Best 10-minute workout at home

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Joe Wicks

Best for: The Body Coach's short - but effective - workout can be done while the BBQ is grilling. Ready? Set? Tuck jump.

Duration: 10 minutes

Best cardio sculpt home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Tiffany Rothe

Best for: This is a challenging workout that Tiffany does live with you - demonstrating the cardio moves that'll help you burn fat and torch cals. Try to keep up as best you can but if you're struggling, take a beat out before tagging back in. Also - water is a must! Hydrate, hydrate, hydrate, people!

Duration: 49 minutes

Equipment: No equipment

Best HIIT home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Heather Robertson

Duration: 30 minutes

Equipment: None

Best CrossFit home workout

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Carly Rowena

Best for: If you fancy giving CrossFit a go (and read Laura 'Biceps' Hoggin's story to convince you that you should), this is an excellent introduction to the fundamentals of the popular form of strength training.

Duration: 10 minutes

Equipment: Box, plate, kettlebell and barbell

Best full body workout at home

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Shona Vertue

Duration: 35 minutes

Best dumbbell workout at home

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Trainer: Joe Wicks

Best for: The Body Coach promises you can burn fat and build muscle in this half-an-hour sweat session.

Duration: 30 minutes

Equipment: Pair of dumbbells

20 best home workouts from studios & gyms to stream, save and sweat to

We've rounded up all the studios you love, keeping the good endorphins going from wherever you're located.

1. FLY LDN

Low impact immersive studio Fly Ldn offers a range of classes from Yoga to Barre and Pilates as well as sweatier sessions, too. And now there's now an entire online portal to get your Fly fix from. Our suggestion? Anything Chiara Becuti (Head of Pilates and Barre) is teaching. Her warm, no-nonsense attitude means you won't skip a single rep. Trust us - WH digital fitness writer Morgan Fargo swears byBecuti's 'quickie' sessions (12 - 18 minute classes focusing on glutes, core and thighs).
GO TO @FLY_LDN
2. Barry's Bootcamp

Not one to let a little distance make the difference, Barry's are still challenging people at home with daily classes as part of their ' Survival Membership'. Designed to keep their regulars going at home, the membership is £35 + VAT and you'll receive access to two pre-recorded 30-minute workouts per day, cycling through muscle groups the same as you would in the Red Room. If you're more of a runner, there are 35-minute interval-based runs that can be done on the tread, or outside. Whatever you have access to. Or, if none of that sounds good to you, get around their ' At Home' offering featuring all your favourite BB classics, from weight training to band work.

3. Body by Ciara

One of the true heroes of 2020/2021 lockdowns, 'Ciara London' as she's affectionately known has been keeping swathes of exercisers fit from home. Her accessible workouts feature banging music and a proper 'we can do it' energy. Whether you're just looking for killer live workouts or want a nutrition plan too, Ciara's got it. Plus, you'll gain access to her online squad which is basically what motivational dreams are made of, no?

GO TO @BODYBYCIARA

4. 1Rebel

London based studios, 1Rebel, are known for their challenging strength and conditioning classes and self-isolation doesn't have to change that. The boutique brand has over 300 streamable workouts through an on-demand content hub of over 300 classes, updated weekly. Live or whenever you want, 1Rebel have you sorted - we suggest you take advantage of the 5-day free trial. Try before you buy and all that good stuff.

GO TO 1REBELUK

5. Core Collective

Another London favourite, Core Collective has filmed a series of workouts for their on-demand streamable service: CCTV. A paid platform, you can choose to pay £12.99 per month (or the equivalent of £9.99 if you pay a year upfront) to access the strength, conditioning, low-impact, yoga and barre classes they're so loved for. Stock up on home gym equipment and hop to the Circuit/Strength classes for some serious gains.

GO TO CORE COLLECTIVE
6. Psycle London

Spin and strength studio Psycle dropped their Psycle At Home section last year - unlimited home workouts including Barre, Ride, Strength and Yoga. With a 14 day free trial we suggest you move sharpish on such a mega deal. Classes range from 20 to 60 minutes and are led by their superstar instructors. If you like something a little more real-time, the studio is still streaming live classes, too - peep their full live timetable to find a class that suits you.

GO TO PSYCLE LONDON
7. Blok London

Blok (one of London's leading callisthenics, cardio and low-impact studios) has an online platform - BlokTV - to make training from home even easier. For £20 a month tune in for unlimited training - this goes down to £10 per month when you pay 12 months upfront. Whether you're after something high intensity, restorative, or low impact (amongst many, many others) there's something for all, including a 14-day free trial. Love that.
GO TO BLOK LONDON
8. Move Your Frame

The upbeat studio famed for making aerobics and 80's dance classes col again, Frame is offering a packed live stream schedule as well as on-demand classes, the latter coming in at only £10.99 a month: Mellow out in Yin, build core strength in Pilates or groove away in one of their dance classes. For the full whack - access to on-demand and live-streamed workouts - pay a one-time fee of £45.
GO TO MOVE YOUR FRAME
9. The Foundry

Functional London gym, The Foundry, is making it work #homestyle, with online platform 'Where the Strong Belong'. Packed with both live and on-demand sessions, expect the trainers and workouts you love from the comfort of your own home, as well as a 7-day free trial. From their signature Combine class to other strength and cardio offerings, you can access the full whack for £19.99 per month following a free seven-day trial. Wanna get strong? This is where you belong. Geddit? (No, but seriously, it is.)

Beloved spin and exercise studio, Digme, fortunately, offer Digme at Home - live and on-demand workouts spanning from cycle classes to HIIT, strength, run, yoga and breathwork classes. With the option to rent or buy one of their spin bikes for home (from £69 per month if you rent, or £1,999 to buy - which includes an unlimited Digme at Home membership and free delivery in the UK) your normal workout routine doesn't need to change just because you can't make it into the studio.

11. Peloton

You might know them for their signature at-home spin bikes or their ' Tread' but Peloton is also an on-demand fitness service that streams both live and pre-recorded classes that don't require either! From yoga to strength training, running, cardio, meditation, Barre and stretching, you can get your whole routine sorted - all in one app. Our fav instructors? Alex Toussaint for his super high vibes, Robin Arzon (because if anyone's going to make you work it's her), and mega strong Jess Sims. TBH, they're all fab. With a 30-day free trial, all you need to do is jump in.
GO TO PELOTON
12. NRG Barre Body at Home

For just £4.50 a month, train with Nathalie Errandonea-Mewes, founder and owner of NRG barrebody. The classes are Barre based and trust us when we say they're good. From Nathalie's Signature-classes to shorter, targeted workouts, there's something for everyone at a majorly purse-friendly price. We love.
GO TO @NRGBARREBODYATHOME
13. ClassPass

Before COVID-19, ClassPass was the go-to app for those of us who like to switch up our workouts and where we do them. Now, through its live-streamed and on-demand platform, you can choose between audio or video workouts. The guided runs are a personal WH fav.
GO TO CLASS PASS
14. Barrecore

You can now get the infamous 'Barrecore Shake' - the point of a carefully choreographed Barrecore workout that brings your muscles to fatigue whilst building strength - all from home. Whether you want to dip into live-streamed classes or on-demand sessions, there's something to suit every schedule. Also offering private live streamed sessions (and private live-streamed group sessions), get your Barrecore fix however you want it.

GO TO BARRECORE

15. Flex Chelsea

Taking that small class vibe to the virtual world, Chelsea's FLEX studio is streaming yoga and strength sessions live. You can choose to keep your camera on for alignment cues and motivation or off if you prefer privacy. For £20 you'll have access to all of Flex's workouts for 14 days, after that you'll need to rebuy the next fortnight. All you need to do is book through their website or app 10 minutes before the class starts. Very doable, right?
GO TO FLEX CHELSEA
16. BXR London

If boxing was the thing keeping you sane pre-lockdown, get your one-two endorphin hit at home with London studio BXR - famous for their HIIT style boxing workouts. Jab and cross in real-time on their sweaty Zoom classes. We're feeling puffed just thinking about it.

17. Triyoga

There's nothing quite like doing yoga out at a Triyoga studio - calm, warm and peaceful their spaces are something to behold. Fortunately, you can now bring the Om into your own home with a daily timetable of various yoga classes, mat Pilates, Barre and meditation - all available via Zoom. Plus, you can now book online therapies too.
GO TO TRIYOGA
18. Bodyism

A studio that focuses on mindset, nutrition, movement and sleep, Bodyism Online is filled with on-demand classes that cover yoga and low impact workouts whilst also helping to create a healthy, balanced ecosystem for the rest of your life, too. Featuring access to 19 live classes per week as well as 180 on-demand sessions, an annual virtual membership will cost you £130 per month. To get involved all you need to do is email membership@bodyism.com.

GO TO BODYISM

19. Les Mills

Les Mills is one of those names in the fitness industry that's just known. Their 'Bodypump' 'Bodyattack' and 'Bodycombat' classes are taught in gyms and leisure centres across the country - well, they were before social distancing and self-isolation came into full effect. Try one of their challenging cardio, strength or martial arts classes via their on-demand service. Expect to sweat. Buckets.
GO TO LES MILLS
20. DAN'S

If you like to work up a sweat with more rhythmic exercise than 10 burpees strung together - DAN'S, a Latin American dance studio, has on-demand and live-streamed dance classes to get your heart rate up and endorphins flowing. Try either for free for seven days before committing and get the good vibes going.

Best virtual training plans for women

If you feel like your workout schedule has been thrown up in the air and you're still scrambling to pick up the pieces - we really feel you. Even with gyms open, it's not the easiest thing to summon an entire plan out of nowhere.

So, for those of you after something more plan-like than one-off workouts, check out these home workout plans - guided, week-by-week structures to work through from the (dis)comfort of your own home.

Kayla Itsines' BBG

A genuinecult favourite, BBG is the go-to 12-week plan for those looking to get fit at home without any equipment. You'll do three 28-minute workouts per week as well as three low-intensity cardio sessions, all guided by the celebrity PT Kayla Itsines. You have the option of either downloading the OG PDFs or using Kayla's SWEAT app - designed to help guide you through the entire 12-week programme.

Easy to follow and with a whole community waiting for you on Instagram - just look at the #BBG - you'll be getting fit with a whole host of women in the same boat.
GO TO BBG / SWEAT
Fit Body by Anna Victoria

Anna Victoria, a.k.a the California-based fitness star, has devised an app featuring three different programmes (Shred, Tone and Sculpt) that users can cycle between.

Each program incorporates high intensity and strength training moves of varying degrees meaning you'll build muscle and burn fat - all from home. We love to see it.

Tone and Sculpt by Krissy Cela

Krissy Cela gained genuine worldwide fame with her weight training YouTube gym videos. Now, with her programme 'Tone and Sculpt' keen exercisers can build their own personalised schedule of workouts - from three to five sessions per week. The beauty of this? They can all be done from home no matter your skill or ability level. That, to us, is a slam dunk.

Make sure to check out the best home workout apps and fitness apps, too.

What equipment do I need for home workouts?

Well, it depends. For a dumbbell focused workout, you'll need one or two of the heavy things. For a bodyweight workout just turn up ready to get it done - preferably with a water bottle to hand. Most workouts will signpost what you need before the first exercise starts so listen out for any cues. Alternatively, save some space and plump for kit that can work. for many things, like:

Adjustable dumbbells that can be made heavier or lighter for cardio and strength training workouts;

Resistance bands for workouts but also stretching and mobility exercises;

Wrist and ankle weights are good to add resistance to Pilates and barre workouts but also increase the intensity of other low-impact workouts like walking.

What's the main difference between gym and home workouts?

Besides being in a gym, there doesn't have to be a ginormous discrepancy between what you're able to achieve at home vs. in the gym. Yes, your local Fitness First will have some equipment you don't (looking at the multiple gym benches, squat racks and treadmills) but there's loads of home gym equipment you can kit your living room floor/patio out with.

From dumbbells, kettlebells, resistance bands, yoga mats, yoga blocks, wrist and ankle weights, there are loads of resistance training exercises you can do with home-friendly gym kit.

Remember, lots of your furniture can double for gym fodder. Use a step for step-ups, the edge of your sofa for incline push-ups and two tins of food or filled water bottles for substitutes for weights. The key is to do what you can with what you have!

When it comes to effort, though, there doesn't need to be a difference between your output in the gym and what you do at home. It can feel more difficult to motivate yourself without the environment of the gym but discipline (aka still putting your all into your home workouts) will help to train your brain to recognise your home workouts as just as important. Keep reading for how to make your home sessions just as effective as your gym workouts.

Top tips to make home workouts effective

We understand that a home workout can seem like it would be less intense or less effective than its gym-based counterpart but that just isn't true. Who's to say you can't work just as hard from your living room floor? No one, that's who!

But, to make sure you get in an awesome session, take note of these best practice tips:

1. Your workout is still just as serious as it was in the gym. Put the phone down.

2. If you're working from home, try to keep a schedule that gets you up and moving at the same time each day.

3. Clear enough space before you start that you don't need to modify the exercises due to not bothering to move the coffee table.

4. Just because you're not moving as much at the moment, doesn't mean every session has to be high intensity. Mix it up with low-impact workouts or take a rest day to foam roll and stretch.

5. Prep your kit. A decent exercise mat is non-negotiable.

Can I get results at home?

100%. You absolutely can. In fact, with your workout on your doorstep (like, literally) it's easier than ever to make sure you don't fob it off because you CBA to travel to the gym or get dressed in a going-out-in-public appropriate outfit. Want to work out in your favourite pyjama bottoms and a sports bra? You can do that at home - it's allowed!

The fewer barriers to your workout, the more likely you are to a) get it done and b) stick with it - both key factors of seeing and feeling the results of your efforts. Remember, though, an awareness of your nutrition, sleep and stress management will also play into any results you may be chasing.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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51 Home Workout Platforms & Plans to Keep Fit at Home

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Home workouts are realistically the silver lining of the past two years of chaos, right? Because, when coronavirus swept in and decimated our usual routines in one fell swoop, working out from our gardens and living rooms became the saving grace we all needed. And golly, did we need it.

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Full Body Workout

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20 MIN FULL BODY WORKOUT | At Home & Equipment Free

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10 minute cardio workout

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If you're short on time, equipment and even space, this workout is the answer. This workout is only 10 minutes long and includes a variety of low impact, high-intensity exercises to get your heart rate up without any jumping. Do this workout at home or on the road to burn calories and stay fit.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.﻿﻿

Equipment Needed

No equipment is needed for this workout.﻿﻿

Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to

Perform the exercises for the suggested time, one after the other with little or no rest in between﻿﻿

Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout

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High-Intensity Home Cardio Workout to Burn Calories Easily

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If you're short on time, equipment and even space, this workout is the answer. This workout is only 10 minutes long and includes a variety of low impact, high-intensity exercises to get your heart rate up without any jumping. Do this workout at home or on the road to burn calories and stay fit.

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Simple No Equipment Workout

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Avoid Passing It Along

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Witnessing a parent in a state of anxiety can be more than just momentarily unsettling for children. Kids look to their parents for information about how to interpret ambiguous situations; if a parent seems consistently anxious and fearful, the child will determine that a variety of scenarios are unsafe. And there is evidence that children of anxious parents are more likely to exhibit anxiety themselves, a probable combination of genetic risk factors and learned behaviors.

It can be painful to think that, despite your best intentions, you may find yourself transmitting your own stress to your child. But if you are dealing with anxiety and start to notice your child exhibiting anxious behaviors, the first important thing is not to get bogged down by guilt. "There's no need to punish yourself," says Jamie Howard, PhD, director of the Stress and Resilience Program at the Child Mind Institute. "It feels really bad to have anxiety, and it's not easy to turn off."

But the transmission of anxiety from parent to child is not inevitable. The second important thing to do is implement strategies to help ensure that you do not pass your anxiety on to your kids. That means managing your own stress as effectively as possible, and helping your kids manage theirs. "If a child is prone to anxiety," Dr. Howard adds, "it's helpful to know it sooner and to learn the strategies to manage sooner."

It can be very difficult to communicate a sense of calm to your child when you are struggling to cope with your own anxiety.

When we are feeling anxious, we start worrying about what might happen in the future - all those "what ifs." To avoid getting caught up in worries about the future, try practicing mindfulness, which is a technique for focusing on the present. Here are two common mindfulness techniques to try:

Squeeze Muscles: Starting at your toes, pick one muscle and squeeze it tight. Count to five. Release, and notice how your body changes. Repeat exercise moving up your body.

Belly Breathing: Put one hand on your stomach and one hand on your chest. Slowly breathe in from your stomach (expand like a balloon) and slowly breathe out (deflate).

You can try to practice mindfulness in the moment when you're feeling anxious, but it is also a good idea to set aside time to be mindful every day. Regular practice will help you use the techniques more effectively when you really need them, and it can also make you feel calmer in general.

Pay attention to what triggers your anxiety. While feeling anxiety is unavoidable sometimes, we can also make it worse by dwelling on it. If you are someone who jumps to the worst-case scenario when you have a tickle in your throat, using WebMD might make you even more alarmed. Likewise, if you are stressed out by what's happening in the news, spending time reading it - or even using social media - might make you feel worse. Setting boundaries about when and how you will engage with things that could trigger your anxiety is a good idea.

If your anxiety is severe and practicing mindfulness and setting boundaries on your own isn't helping, consulting a mental health professional makes sense. A clinician can help you work through methods of stress management that will suit your specific needs. As you learn to tolerate stress, you will in turn be teaching your child - who takes cues from your behavior - how to cope with situations of uncertainty or doubt.

"A big part of treatment for children with anxiety," explains Laura Kirmayer, PhD, a clinical psychologist, "is actually teaching parents stress tolerance. It's a simultaneous process - it's both directing the parent's anxiety, and then how they also support and scaffold the child's development of stress tolerance."

When you learn some strategies for managing stress that work for you, you can then impart them to your child when she is feeling anxious. If, for example, you are working on thinking rationally during times of stress, you can practice those same skills with your child. Say to her: "I understand that you are scared, but what are the chances something scary is actually going to happen?"

Try to maintain a calm, neutral demeanor in front of your child, even as you are working on managing your anxiety. Dr. Howard says, "Be aware of your facial expressions, the words you choose, and the intensity of the emotion you express, because kids are reading you. They're little sponges and they pick up on everything."

While you don't want your child to witness every anxious moment you experience, you do not have to constantly suppress your emotions. It's okay - and even healthy - for children to see their parents cope with stress every now and then, but you want to explain why you reacted in the way that you did.

Let's say, for example, you lost your temper because you were worried about getting your child to school on time. Later, when things are calm, say to her: "Do you remember when I got really frustrated in the morning? I was feeling anxious because you were late for school, and the way I managed my anxiety was by yelling. But there are other ways you can manage it too. Maybe we can come up with a better way of leaving the house each morning."

Talking about anxiety in this way gives children permission to feel stress, explains Dr. Kirmayer, and sends the message that stress is manageable. "If we feel like we have to constantly protect our children from seeing us sad, or angry, or anxious, we're subtly giving our children the message that they don't have permission to feel those feelings, or express them, or manage them," she adds. "Then we're also, in a way, giving them an indication that there isn't a way to manage them when they happen."

Come up with strategies in advance for managing specific situations that trigger your stress. You may even involve your child in the plan. If, for example, you find yourself feeling anxious about getting your son ready for bed by a reasonable hour, talk to him about how you can work together to better handle this stressful transition in the future. Maybe you can come up with a plan wherein he earns points toward a privilege whenever he goes through his evening routine without protesting his bedtime.

These strategies should be used sparingly: You don't want to put the responsibility on your child to manage your anxiety if it permeates many aspects of your life. But seeing you implement a plan to curb specific anxious moments lets him know that stress can be tolerated and managed.

If you know that a situation causes you undue stress, you might want to plan ahead to absent yourself from that situation so your children will not interpret it as unsafe. Let's say, for example, that school drop-offs fill you with anxiety. Eventually you want to be able to take your child to school, but if you are still in treatment, you can ask a co-parent or another trusted adult to handle the drop off. "You don't want to model this very worried, concerned expression upon separating from your children," says Dr. Howard. "You don't want them to think that there's anything dangerous about dropping them off at school."

In general, if you feel yourself becoming overwhelmed with anxiety in the presence of your child, try to take a break. Danielle Veith, a stay-at-home mom who blogs about her struggles with anxiety, will take some time to herself and engage in stress-relieving activities when she starts to feel acutely anxious. "I have a list of to-do-right-this-second tips for dealing with a panic, which I carry with me: take a walk, drink tea, take a bath, or just get out the door into the air," she says. "For me, it's about trusting in the fact that the anxiety will pass and just getting through until it passes."

Trying to parent while struggling with your own mental health can be a challenge, but you don't have to do it alone. There is a lot of support online, on blogs, forums and social media. Getting support from the people in your life is important, too. Those people can be therapists, co-parents, or friends - anyone who will step in when you feel overwhelmed, or even just offer words of support. "I am a part of an actual support group, but I also have a network of friends," says Veith. "I am open with friends about who I am, because I need to be able to call on them and ask for help. "

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How to Avoid Passing Anxiety on to Your Kids - Child Mind Institute

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Witnessing a parent in a state of anxiety can be more than just momentarily unsettling for children. Kids look to their parents for information about how to interpret ambiguous situations; if a parent seems consistently anxious and fearful, the child will determine that a variety of scenarios are unsafe.

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Minimize Visits to the Store

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Ready to save time and money? Meal planning helps take the guesswork out of what's for dinner.

There are so many benefits of meal planning but I believe the most important one is it removes the stress from your days.

Learning to meal plan efficiently, either once a week, once every two weeks or once a month, will save you countless hours in the long run.

I'm passionate about meal planning (after all I have created a whole meal planning system!) because it can save you lots of money and lots of time, which as a busy wife and mother is super important.

Meal planning helps take the guesswork out of what's for dinner because there is nothing more panic-inducing than realizing it's 5 o'clock and you have no idea what to prepare for dinner.

Meal planning is also essential if you are trying to lose weight, to eat more healthy or embrace a new diet change. If you don't have a plan of what you will eat every day, you are almost certainly setting yourself up for failure.

There are so many benefits of meal planning but I believe the most important one is it removes the stress from your days. Sitting down once a week, once every two weeks or once a month to the meal plan will save you countless hours in the long run.

If you have never really meal planned before, or even if you need to give your current system an overhaul, it can seem overwhelming or daunting.

Where do you even begin?

Right here dear friend, with one step at a time!

Meal Planning 101

There is no perfect, one size fits all approach, to meal planning. In fact, if you asked a roomful of people how they meal planned, they will probably all give you a different approach, but the basic approach is usually always the same.

Decide how far out you are going to plan.

If you are new to meal planning, I recommend only planning for one week out to get your feet wet. Once you are more comfortable, try bi-weekly meal planning or even once a month meal planning ( my personal preference).

Choose what meals you will plan for.

Think about whether you are just planning for dinner, or if you need to plan for breakfast, lunch, and snacks too.

Since we pretty much eat the exact same things for breakfast, lunch, and snacks now I really don't spend that much time planning for them but I do make sure we have all the ingredients we need.

See what you already have.

Scan through your pantry, refrigerator, and freezer to see what you already have and need to use up. This is why it's especially important to have an updated freezer and/or pantry inventory handy.

Check what's on sale.

Refer to your main grocery store's weekly sale ad, app or coupon book. This is where you will save the most money, planning meals around meats, produce or other food that is already on sale.

Certain times of the year, it's also good to stock up and fills your freezer or pantry with staples. If you clip coupons, pull those out to match and stack with sales for the most value.

Use your planner.

Look at your calendar for the week or month ahead to note what nights you need to plan for easy meals or for no meals at all. It is important to always meal plan with your family's schedule in mind.

Do you have a lot of after-school practices? Even Bible studies? Dinner plans? Will it be a long day where having a crock pot meal already prepared would be super helpful?

Trust me, this is an important step to really think through.

Plan your family's favorite meals first.

Refer to your family's favorite meals and incorporate a few of those onto your plan.

I keep a list of our family's absolute favorite meals that I refer to often. It only took me about five minutes to sit down and list the meals we eat over and over.

Don't forget to get your family's input either. Every week I ask my husband to share one or two meals he would really like to eat soon. If your kids are older, ask them too.

Meal planning doesn't have to fall entirely on you, get your family involved too!

Plan new recipes.

Scan Pinterest or your favorite recipe book or binder to try a new recipe or two. There is no point saving recipes online or clipping them from magazines if you never plan on trying them again.

Some may be duds, unpin them or recycle the recipe and move on, whereas others may become new family favorites. If they sit forever collecting dust they do you no good. I try to make two new recipes a month, one every two weeks on a night when I know I have more time and energy to get in the kitchen.

Really read the recipe and ingredient list BEFORE you plan on making it. If it's super complicated or involved a lot of specialty ingredients you never buy, it might not be worth your time or money.

Create a shopping list.

Once your meal plan is created, make a master shopping list. Break your list into different categories (produce, baking supplies, canned/boxed goods, meats, freezer, refrigerator, household goods, etc.) so that way it's easy to shop from.

Once I starting writing out my grocery list this way, my actual shopping trip took no time at all because I wasn't scanning my list or backtracking through the store.

If you meal plan for a month out, make one huge master list off all the ingredients you will need for the entire month, then make a smaller weekly or bi-weekly shopping list off the main list.

Plan your store route.

Do you go to more than one grocery store, a warehouse club (Sam's, Costco, etc.), the farmer's market, your local CSA, or other specialty food source?

An important part of meal planning is the actual shopping part so don't forget to think through how and when you will actually purchase your groceries. Make a plan and schedule that into your week.

Store your food properly.

Once you have shopped and have brought home all of your bags of food, spend the time to properly put away and store it.

Don't just throw food into your pantry or refrigerator, keep them organized. Store produce so it doesn't go bad, use freezer bags to store meat and then label them!

You might even go the extra step to brown all your ground meat to store in individual freezer bags or chop your vegetables so they are handy to eat instead of reaching for a more unhealthy choice when the munchie strike. Head here for more information on how to organize your refrigerator & freezer and to keep your pantry organized.

****

Yes, there are several steps to meal planning but once you create a system that works for you, it really does become second nature.

Meal planning only takes me, at the most, 30 minutes once a month then about 5 minutes each week to make a shopping list.

I only go to one store weekly and make a Costco run about every other month.

Now that spring is here, I try to fit in a weekly trip to the farmer's market for fresh produce and do order online a few specialty ingredients and supplies here and there.

Create a Custamizable Seasonal All-In-One Meal Planner

Have you checked out the CHK Seasonal Meal Planner yet?

Does any of this ring true for you too?

Do you wish meal planning was more of a cohesive routine that allows for easy weekly planning?

Do you long to live seasonally and build in traditions to your meal plan?

Do you want to enjoy each season while taking time to plan for your family's special traditions AND plan for meals you will eat every single day?

These were questions I had been wrestling with.

I wanted a meal planning system that would help me carry my seasonal mindset over into my meal planning but there wasn't much out there.

The CHK Seasonal Meal Planner is an all-in-one meal planning system that not only helps to plan what we will eat each day but is also built around each season so we can naturally incorporate our family's traditions and special days.

It will allow you to plan your meals with purpose and intention as you think through special days, holidays, and what each season uniquely offers.
AND It will guide you, step-by-step, through planning each month allowing you to save time and money.
This unique meal planner will hold your hand and take the stress and overwhelm out of planning easy, family-favorite meals.

Plus you will naturally include seasonal elements into your monthly and weekly meal planning!

I could go on and on about all the special features and why I love it so much, but I'd rather you go and check it out for yourself HERE!

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Meal Planning 101 - Creative Home Keeper

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Ready to save time and money? Meal planning helps take the guesswork out of what's for dinner. There are so many benefits of meal planning but I believe the most important one is it removes the stress from your days.

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Be creative with paper

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If you are a beginner at paper folding and would like to learn how to make origami, then this site is for you! There are some great simple models for you to try, and some harder ones for when you get more confident, as well as all of the favourites: the Crane, Pelican, Lily, Butterfly...
Click Here for Origami Instructions But let's not get ahead of ourselves!
If you're looking for a place to start, then start here: Find some paper! Very simple!

Any paper will do, you can use special origami paper if you like, or ordinary printer paper. Some models work better with origami paper, but most will look just as good with plain paper. And here's a tip: If you have some, use gift wrapping paper.

Gift wrap comes in many thicknesses; so some might not be practical, but if you have some spare gift wrap, give it a try: you can get some beautiful effects from patterned paper, and most types are a little thinner than printer paper, which is a plus when you are learning how to make origami. It makes the folds easier, and the model stays intact better.

So let's get started! First choose a model that you think you would like to make. Below are my recommendations for a starting model...

But before you go anywhere, please read some of these tips for better folding: they will make the folding easier, if you know these few things:

Origami Folding Tips

1. Fold each crease very well. Every crease needs to be flattened quite well for a successful model (unless of course the instructions tell you not to crease it well!) You can reinforce a crease by running the side of your thumbnail along the fold, or even use some sort of tool. I sometimes use the end of a plastic ruler, that works well without damaging the paper.

2. Follow the instructions. Every part of the instructions is important, so read each description carefully, and look at each picture closely. If you miss a piece of information, it could make the model more difficlt than it has to be!

3. Be patient. If you are just learning how to make origami, you have to realize that it is contemplative and relaxed activity, that is, you can't go rushing through the instructions as fast as you can! It won't take long for you to be very good at origami especially with the diagrams on this site, but when you are just starting give yourself a lot of time to work it out.
4. Have fun!
Okay, I'd like you to try one of these models first, and if you find them too easy, well, simply go on to a harder one! On the Origami Instructions page, there is a rating system so you can choose a more difficult model if you need to.

Origami Twirling Bird Origami Triangle Box How to make origami: try folding some other models

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If you are a beginner at paper folding and would like to learn how to make origami, then this site is for you! There are some great simple models for you to try, and some harder ones for when you get more confident, as well as all of the favourites: the Crane, Pelican, Lily, Butterfly...

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Lessons Worth Sharing

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TED-Ed celebrates the ideas of teachers and students around the world. Discover hundreds of animated lessons, create customized lessons, and share your big ideas.

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Talking About Covid-19 with Your Children

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Talking About Covid-19 with Your Children

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Total Body Yoga | Deep Stretch | Yoga With Adriene

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Not being a parent myself but being surrounded by parents, teachers, experts and entrepreneurs (with children) I thought I ought to reach out to them to get some expert tips on how to manage little ones during the quarantine.

I was inundated with a variety of suggestions the tips were all amazing and actionable, quickly a top 10 tip became 30 plus tips but I shortlisted some of the best and tried to avoid repetition.

I understand what it is like to work from home effectively so writing my last article on tips when working from home was easy, but I know working from home with children brings an added complexity. Here are some tips to assist you:
Tip 1 - Keep Calm and Carry on:
We know it is not business as usual, but children and young people need as much stability as possible, especially during such uncertain times. They look to us, the adults to model how they should respond in the current pandemic and our words and actions, are powerful ways to provide this re-assurance.

Keeping calm requires us to be aware of our own anxieties, restrictive beliefs and habitual behaviours that act as personal barriers to a sense of inner peace. Self-inquiry and reflection helps you to establish what these ideas and actions are.

Dionne Jude, Founder and CEO of coaching platform Overstand You
Tip 2 - Create a timetable:
Structure a week for your child that replicates a school week. Set them a timetable with start and end time, with breaks in between. Map out the learning they will be doing. Factor in movement breaks. If you're not confident or have time constraints to do this effectively, outsource this service.
Kayleigh Benoit, Former Head of SEN and Tutor
Tip 3 - Create or refresh vision boards:

We often use holiday time to update our vision boards. We have trained our children in the use of vision boards to help keep them focus on personal as well as family goals. Over the last couple of years we have been experimenting this with our children and every time we do this, the process of designing or updating these vision boards is always an engaging, inspiring and entertaining family time. This time of self isolation could be a great time for such activities. Once again I would be happy to share more on this if required.

Aymar Dimi, Entrepreneur, Founder of GreenCreed
Tip 4 - Use Daily Positive Affirmations :
Repeat positive powerful affirmations 3 times out loud together with your children, for example:

1. I cherish the extra time I get to spend with my family and I am excited about creating more happy, unforgettable memories.

2. I focus on opportunities over obstacles.

3. I was created to blossom in my natural gifts and talents.

4. I love my body for all the things it is able to do.

Tene Edwards Self Love Advocate and Author of Walk With Wings
Tip 5 - Encourage Literacy
As a Primary School Teacher of 10+ years experience, I've witnessed on numerous occasions a slight decline in children's attainment in regards to their Literacy in Reading and Writing after half terms and long summer breaks. A quick tip to reduce this from happening while their school and normal teaching routine is on halt, is to read daily and then write a short summary of what they have read.

World Book Online have a fabulous collection of over 3,000 ebooks for children to access at home for FREE. They have books suitable for all ages and if your child is not quite the reader that's OK, they also have audiobooks and then he/she can still give a summary of what they have just heard.

Have an amazing time exploring the world of books!

Learning Journey:

1. Choose any book of interest

2. Read aloud OR listen to audio book

3. Discuss what has been read

4. Encourage child to use key vocabulary picked up in the text

5. Child then writes a short summary of what has been read or listened to

Adele Awuku, Primary School Teacher and Author of Confessions Of A Broken Heart
Tip 6- Make it work for you!
Depending on the age of your children, they will need your attention throughout the day. If this is the case, and your work allows you to, you could divide your working hours throughout the day. Perhaps work a few hours in the morning, some in the afternoon and then in the evening. I find sticking to the morning routine stops children ( and myself) from getting into holiday or weekend mode. You can of course wake up a little later but stick your usual morning routine

Jasmine McClymont Recruitment and HR professional
Tip 7 - Set Expectations
Sticking to a routine that means they don't sleep in and they don't go to bed late will be paramount. I advise starting as you mean to go on by setting the ground rules early with regards to expectations around school work and playtime. For me it's an opportunity to really get to know my children and spend time with them whilst not compromising my careers and the business.

Georgina Fihosy, Founder of greeting card brand Afrotouch
Tip 8 - Create Bonding Exercises
This is a great time for bonding self care and doing fun stuff that everyone can enjoy.

1) Make shampooing and conditioning time fun and educational.

It's cost effective and benefits your hair, using ingredients we all may have already at home. Make a Coconut Milk deep conditioning treatment or Egg conditioner (with any leftovers)

2) Look up for what fruits and Veg are good for healthy hair growth.Then make smoothies!

Tabs the Stylist, hairstylist
Tip 9 - Improve Toddler Development !
The Kinedu App has activities to help your toddler develop hand coordination & also helps to keep your toddler entertained while not at nursery. Engaging in activities you can do together, in turn helps to reduce any anxiety you may have. Subscription can be cancelled at any time.

Corrine Willis - Single Mother, Seamstress & Designer
Tip 10 - Listen!
We all know that children ask a lot of questions and as parents we can easily zone out ignoring the constant nagging sounds of "Mummy, mummy, muuummmmy!...look what I can..." (Daddies get it too), However, its always important, but more so now during these time of uncertainty that our children feel heard, so practice those active listening skills that we use so well with our colleagues, "Yes son/daughter, thats great, I need to think about this, I'll answer you when I've found out the answer.

Temi Sogbuyi, HR advisor
Tip 11 - Variety is Key!

1. Sign up to Oxford Owl to access free e-books tailored to age.

2. Get older children to pair up socks to hone pattern recognition and practice their two-times table in a practical way.

3. Try online yoga for children to encourage physical activity combined with storytime.

Natasha Glover, Solicitor Tip 12 - Be honest
I initially didn't want to tell my son what was going on in the world - but his school informed him and he came home one day last week very distressed and worried.

Considering that the virus is something that is spoken about everywhere we go, it is likely your child already as an idea of what's going on and will understandably be concerned.

Remember you are the expert when it comes to your child - you will know if they feel like talking or not - gauge their behaviour and level of understanding

My son is young so his online access is extremely limited but for older children you may want to limit their access to social media or news reports.

I'd suggest to start by asking them what they know. Based on their response, explain the situation in a non alarming age appropriate and honest manner. Let them know you understand their concerns and they are not alone

Your child looks to you for comfort during times when they are uncertain and distressed etc - encourage them to continue express their feelings

It's so important for us to acknowledge our childrens mental health too.

Kesha Wiliams, Founder & CEO of ColorBlend Makeup
Tip 13 - Work out Together!
Try and get children involved with your daily activities. If you usually do a morning work out; let them do it with you. You could also try finding new methods of relaxation such as deep breathing, mindfulness or meditation. As well as being great ways of calming the mind and relieving stress, they are all activities children can get involved in too.

Jenica Leah, Author, Publisher and Specialist Speaker on sickle cell
Tip 14 - Diet and nutrition: (Eat)
This is a great time to get creative with food, especially stocks and supplies are a bit limiting in your area. Consider healthy nutritious meals that will boost the immune system, rather than baking and creating 'sugar highs' that you can't control!
Leanne Antoine, Clinical Lead and Director, Distinct Physiotherapy Tip 15 - Be Intentional
Be intentional about spending quality time and eat together

Bake together with the children, let the children choose recipes and get them involved in the whole process and measurements can help children learn about maths and measures. Cuddle together and watch their favourite movies. Read introduce them to your favourite books or authors. Have a family party with dimmed lights or disco lights or in house picnic. Play music introduce them to some classics, songs and have daughter and daddy dance or son and mother dance or a dance-off or karaoke. Laugh lots and don't take your selves too seriously.

Chioma Fanawopo, CEO of Power Parenting
Tip 16 - Consider your own well being
Organise for some time alone. Build this into your collaborative timetable. It could be reading, pampering or exercise. Looking after your well-being is paramount.

Socialise online with other parents via Whatsapp, Facebook or any other social media accounts. It makes you feel less isolated and they can give you great tips for coping.

If need help with supporting your child's learning, contact their teacher. They/we feel flattered when you draw upon our expertise.

Hannah Spence, Primary Class Teacher and Mum of Two Boys (5 and 12 year olds)
Tip 17 - Seek help and set boundaries
If you have a partner at home, an older child or even a friend to support. NOW is the time to ask for help and drop the guilt, people pleasing and wanting to be nice tendencies. This will not only benefit you, but everyone around you if you work together. And with this in mind DO set boundaries - between work and home life, meal times and relaxation, or when you take charge of certain tasks and when others do.

Cecilia Makinde, Mindset Coach
Tip 18 - Have a Learning Mindset
Set the mindset for learning. Every morning set daily targets and have motivational quotes to enthuse your child. Where possible display these on the wall, to create a positive environment for learning.

Allow your child to be creative, explore and ask questions. You don't have to know all of the answers but it promotes the critical thinking

Stella Gbolonyo, Deputy Head of Mathematics/ Year 10 Progress Leader

I hope that those tips will help you to keep firing on all cylinders, remember these are unusual and unprecedented circumstances. You are not a teacher (and even if you are you aren't usually responsible for your own child's full time education) so do not beat yourself up if you do not know an answer to a question or pythagoras' theorem (remember that!)... not many of us do.

Do what you can, to the very best of your ability!

They might not thank you now, but they will later.

... Read More

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18 Tips On How To Cope With Children During Quarantine

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Not being a parent myself but being surrounded by parents, teachers, experts and entrepreneurs (with children) I thought I ought to reach out to them to get some expert tips on how to manage little ones during the quarantine.

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Helping Children Cope With Stress During Coronavirus Outbreak

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Helping Children Cope With Stress During Coronavirus Outbreak

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After nearly two years, we at Children's Wisconsin are thrilled to announce that the renovation of our Neonatal Intensive Care Unit (NICU) in our Milwaukee hospital has been completed. In the weeks leading up to the grand opening, you could feel the excitement in our hallways. Staff, in our purple "We're Moving!" t-shirts, were counting down the days till January 17, 2017, when the first patients would be transferred to their new home.

Now open, our NICU is the first Level IV NICU in Wisconsin with all private rooms. It's also the largest in the state, with 70 private rooms, one triplet room and three twin rooms, three family living rooms and three breast pump rooms in addition to the personal breast pump stations located in each room.

High-tech features

In addition to being beautiful and spacious and just so warm and welcoming, our new NICU includes many high-tech features that will help our babies grow, develop and heal, including:

Special lighting, including restorative blue lights for interior rooms without windows and sound-activated lights that serve as visual reminders to keep voices low

Hand-washing sinks that have special circulating color lights to help ensure properly scrubbed hands

Each room is larger to accommodate bedside procedures (even surgery) as well as space and furniture for parents to sleep at the infant's bedside

State-of-the-art milk kitchen for the management, preparation and distribution of human milk

Support for parents

We also went to great lengths to design our NICU to support each baby's parents, so that they may feel as comfortable as possible during this vulnerable time. Families can enjoy:

Our learning center, which offers structured activities for both education and socialization

Two parent suites, designated for the parents of our most critical patients, are available when parents do not want to be far away and it may be difficult to sleep at the bedside

Family living rooms, designed for special times when a family needs additional space with their family and friends

Offering the highest quality of care

Even though the space may be new, the level of care is unchanged - it's as excellent as it's always been. As a Level IV NICU - which is the top designation by The American Academy of Pediatrics - we offer the highest quality of care available, with capabilities and access to services that other facilities don't have. Level IV NICUs can handle the most acute and medically complex cases and have pediatric surgeons and specialists available 24 hours a day. Consistently ranked among the nation's best by US News and World Report, our Neonatology Program cares for more than 700 infants every year.

Another thing that makes us stand out is we are the only Level IV NICU in the state located within the same hospital as a high-risk birth center - Froedtert Hospital's Birth Center is literally just a hallway away. Moms and babies can rest comfortably knowing this direct access provides them with the highest possible level of care all under one roof.

Everyone at Children's Wisconsin is committed to helping make Wisconsin's kids the healthiest in the nation and that all starts in the NICU with the most fragile and vulnerable. This newly renovated unit sets a new standard of care in Wisconsin and enables our incredible NICU team to provide high quality, comprehensive care on an even greater scale.

On behalf of the entire neonatology team, I'd like to thank everyone who helped turn this incredible vision into a reality, especially our donors whose amazing generosity funded more than one-third of the project's overall cost.

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Children's Hospital of Wisconsin completes all-private room NICU, largest in state

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After nearly two years, we at Children's Wisconsin are thrilled to announce that the renovation of our Neonatal Intensive Care Unit (NICU) in our Milwaukee hospital has been completed. In the weeks leading up to the grand opening, you could feel the excitement in our hallways. Staff, in our purple "We're Moving!"

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Kid Friendly Ways to Talk About Cornovirus

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Kid Friendly Ways to Talk About Cornovirus

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How to Talk to Your Kids About Coronavirus | Parenting Tips & Advice

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With coronavirus being a concern for grown ups, kids might also be worrying. Here's how to talk about COVID-19 with your young children, plus ways to practice healthy habits all year round.

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Quidwell - Your Local Wellness Connection

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Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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Facebook Live video chats with expert clinicians

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

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Coronavirus infections in the U.S. are dropping and 50% of American adults have been fully vaccinated, according to new data. This means many are stepping out for the first time in a long time. Concerts and sporting events are returning (though at a lower capacity) and airport traffic is picking up with eager travelers.

New CDC guidelines advise that vaccinated adults can ditch their masks and stop social distancing outdoors and in most indoor settings.

We can't quite call the pandemic over. There are still active infections around the world and currently no vaccine for children younger than 12 years old. And some Americans still feel unsure about getting back out there.

A recent survey by the American Psychological Association found 46% said they don't feel comfortable going back to their pre-pandemic life.

"Behaviors take time to implement and adopt. They also take time to un-adopt," says Abraar Karan, an internal medicine physician at Brigham and Women's Hospital. "Remember, it's not an on and off switch."

If you're still spending more time than usual at home, we've compiled 100 suggestions to help make it as interesting - and perhaps even as productive - as possible.
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1. Complete a puzzle: The more pieces the better! Feeling extra saucy? Take on a Rubik's Cube. More of a word person? Crossword puzzle!

2. Start a journal or blog. Sure, it can be about the pandemic, but it could also be about a specific interest from chess to cheese.

3. If it won't bother your neighbors: Dust off that old instrument and practice.

4. Text all your exes just in case you have one more thing you wanted to get off your chest.

5. Write poetry. Perhaps you can craft a haiku, or something without a specific structure. Just try it!

6. Watch all the really long movies you've avoided until now.

7. Download Duolingo, or a similar app, and teach yourself a foreign language.

8. Finally read "Infinite Jest," "Les Miserables" or even "The Stand." Go all in and read "Ulysses." You got this.

9. Meditate. Try lying down with your eyes closed, palms up and while focusing on your breath. Or spend 20 minutes sitting crosslegged and repeat a soothing word to yourself in your head. (The latter is more like transcendental meditation.)

10. Face masks, moisturizer, oh my! Treat yourself to a 10-step skin care routine you don't have time for during a normal work week.

11. Look at pictures of puppies.

12. Put together the most attractive charcuterie board possible, but you can only use foods you already have in your fridge and cupboard.

13. Take note from "Tangled" star Rapunzel, who has an entire song about how she's spent her days alone in a castle. Activities included in her ditty: Ventriloquy, candle-making, papier-mâché and adding a new painting to her gallery.

14. Write actual letters to family and friends. After that? Write thank-you notes to service people who you remember went out of their way for you.

15. Learn calligraphy. YouTube can help.

16. Finally read the rules to those long and intense board games you've never played with the family. Encourage the family to play.

17. Put on a soap opera. Mute the sound. Create your own dialogue.

18. Have a space in your home where all of the Tupperware goes? Organize it and actually match lids to containers.

19. Try on all your clothes and determine whether they "spark joy" á la Marie Kondo.

20. Better yet, go through this process with your junk drawer and supply shelves.

21. Have a roommate meeting about how to be more considerate of one other, especially while you will likely be spending more time together. Bring baked goods.

22. Bake those goods.

23. Watch the films that won Oscars for best picture.
Stars talk COVID-19: Your social life is booming again: Experts say 'take baby steps' as you start to see people. What Kim Kardashian, Salma Hayek, Jessica Simpson, more stars are saying
24. Watch films that won Independent Spirit Awards for best picture.

25. Watch films that critics say should have won those aforementioned awards.

26. Read all the New Yorker issues piled on your desk.

27. Watch every Tom Hanks movie chronologically. The actor was one of the first celebrities to reveal a COVID-19 diagnosis.

28. Knit or crochet.

29. Use Skype, FaceTime, Google Hangouts or Marco Polo to video chat with your long-distance friends.

30. Try out at-home aerobics or yoga videos. Consider downloading a fitness app with curated workout playlists.

31. Look at yourself in the mirror. Attempt a self portrait with pencil and paper.

32. Take a bubble bath (bonus: Add a glass of wine).

33. Make a classic cocktail, from negronis to Manhattans and Aperol spritzes. Don't forget the garnish.

34. Coloring books: They're not just for kids.

35. Take time to reflect: What have you accomplished in the last year? What goals are you setting for yourself in the next year?

36. Write a short story or get started on that novel.

37. Actually try to reproduce something you see on Pinterest. Probably fail. Try again.

38. Clear out the family room and camp indoors with all blankets, popcorn and scary movies.

39. Finally get around to fixing that broken door knob and loose tile or cleaning scuffed up walls.

40. Acquire a foam roller and treat yourself to some physical therapy.

41. Pretend you're 13 years old and fold a square piece of paper into a fortune teller you put your thumbs and pointer fingers into. Proceed to tell fortunes.

42. Learn how to braid (fishtail, French, etc.) via YouTube tutorial.

43. Throw out all your too-old makeup and products. (Tip: most liquid products have a small symbol on them noting expirations, usually six months to a year. This includes sunscreen!)

44. Interview your grandparents (over the phone, of course) and save the audio. Can you create an audio story or book with that file?

45. Go through your camera roll, pick your favorite pics from the past year and make a photo book or order framed versions online.

46. Go on a health kick and learn how to cook new recipes with ingredients you may not be using already, from miso to tahini.
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47. Create a Google document of shows or movies you're watching and share it among family and friends.

48. Make a list of things for which you are grateful.

49. Have your own wine tasting of whatever bottles you have at home. Make up stories about the journey of the grapes to your mouth.

50. Work on your financial planning, such as exploring whether to refinance your loan or ways to save more money.

51. Perfect grandma's bolognese recipe.

52. Make coffee, but this time study how many beans you use, which types, how hot the water is, how long it brews and whether any of that makes a difference.

53. Buy gift cards from your favorite local businesses to help keep them in business while we quarantine.

54. Watch "Frozen 2," which went up early on Disney+. Another movie on the streaming service: " Stargirl."

55. Write a book with your family. Pick a character and each member writes a chapter about their adventures. Read aloud to each other.

56. Have a Scrabble tournament. Or Bananagrams. Pictionary, anyone?

57. Get into baking with " The Great British Baking Show," but your technical challenge is baking something with the ingredients you have on hand (that you didn't already use in the charcuterie board).

58. Indoor scavenger hunt.

59. Alternate reading the Harry Potter series with your kids and cap each one off with the movie.

60. Dye your hair a new color. No one else needs to see it if you don't like it.

61. Read Robert Jordan's 14-book " Wheel of Time " series before it streams on Amazon, starring Rosamund Pike.

62. Write a play starring your loved ones. Perform it via a video call.

63. Go viral in the good way by making a quarantine-themed TikTok.

64. Rearrange your sock drawer. Really.

65. Stop procrastinating and do your income taxes.

66. Make lists of all the museums, sporting events and concerts you want to visit when they finally reopen.

67. Get into comics with digital subscriptions on your tablet, like Marvel Unlimited.

68. Rearrange your furniture to make it seem like your home is a totally different space.

69. Practice shuffling playing cards like a Poker dealer. Be ready for employment opportunities once all casinos open back up.
Two-toned lips for summer? How to create a perfect ombré lip (because TikTok made us do it)
70. Organize your spice rack alphabetically or get crazy and do it by cuisine.

71. Teach your dog to shake. Hand sanitizer optional.

72. Memorize the periodic table. You never know when that will come in handy.

73. Order and put together some IKEA furniture. Time yourself.

74. Get a free trial of a streaming service and binge-watch as much as you can before it expires.

75. Apply for a new job. You have remote work experience now.

76. Learn a new style of dance via YouTube, from bellydancing to break dancing.

77. Update or write your will and organize your affairs. Yes, it sounds melodramatic and morbid but let's face it: This is a task many of us avoid because we never have the time. Now we do.

78. Perfect your corned beef and cabbage recipe for annual St. Patrick's Day dinners.

79. Bring out the Legos. Build your house inside of your house.

80. Watch the "Star Wars" movies in this and only this order: Rogue One-IV-V-II-III-Solo-VI-VII-VIII-IX.

81. Two words: Coronavirus beard! Grow it, moisturize it, comb it, love it.

82. Learn the words to "Tung Twista." Get them so ingrained in your brain that you can rap them as fast as Twista can. Impress everyone.

83. Been meaning to get some new glasses? Try on new frames virtually on sites like GlassesUSA.com and Warby Parker.

84. Attempt things with your non-dominant hand, from writing to brushing your teeth. Prepare to be frustrated.

85. How many words per minute can you type? See if you can get speedier by taking a typing course.

86. Prepare to verbally duel a bully who wants to discuss the evolution of the market economy in the Southern colonies, by memorizing Matt Damon's "Good Will Hunting" speech.

87. Learn origami. Make cranes for your loved ones.

88. Stretch. Work on your flexibility. It's possible to get the splits back, right?

89. Try to speak in pig Latin. Or, "ig-pay, atin-Lay."

90. Talk to your plants. How are they doing? Make sure they are getting the amount of sunlight they should be. Check their soil. Water if necessary.

91. Deep condition your hair and put paraffin wax on your hands. Enjoy your soft hair and nails.

92. Consider donating money to food banks to help families struggling to get meals.

93. Write a song. If you want to make it about your time inside and put it to the tune of "My Sharona" and replace "Sharona" with "Corona," do what you have to do.

94. Study the art of beatboxing.

95. Try moving in super-slow motion. It's OK to laugh at regular speed.

96. You know how there are dozens of ways to wear a scarf, but you only wear it the one way? Learn the other ways.

97. Learn Old English words. Pepper them into your conversation. Wherefore not?

98. Try on a new shade of lipstick. See how long it takes your partner to notice it.

99. Take deep breaths, in through your nose and out through your mouth.

100. Sleep. Get lots of it.

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Uneasy about returning to pre-pandemic life? Here are 100 fun, productive things to do at home

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Coronavirus infections in the U.S. are dropping and 50% of American adults have been fully vaccinated, according to new data. This means many are stepping out for the first time in a long time. Concerts and sporting events are returning (though at a lower capacity) and airport traffic is picking up with eager travelers.

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Ideas to Keep Kids Entertained

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Parade: Entertainment, Recipes, Health, Life, Holidays

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You're Welcome! Here Are 125 Ideas to Keep Kids Entertained When You're Out of Ideas

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Here are 125 fun things to do with your family. These kid ideas and fun activities for kids stuck at home will help you all avoid cabin fever.

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Stuck at home? Take free drawing classes from famous illustrators

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Most are designed for kids-but all welcome the young at heart.

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You're under coronavirus quarantine. What are you going to do with all this newfound time-and lack of outside entertainment? Why, read, of course!

There's never been a better time to pick up a book. But what should you read under quarantine?

Here at The Write Practice, we've got you covered. Our team put our heads together and selected our best recommendations of great books to read while you're under coronavirus quarantine.

How We Made Our Coronavirus Quarantine Book List

As we put together this list, we faced one enormous question:

What makes a good coronavirus quarantine read?

There are a lot of books about pandemics out there. But The Stand is perhaps more panic-inducing than encouraging when you're trapped at home with the risk of infection outside.

Rather than stark dystopias about devastating outbreaks, we looked instead for books that offer hope, and especially humor. "Laughter is the best medicine," said someone somewhere, and while it might not be a coronavirus cure on its own, it can certainly help lift us on some dark and stressful days.

This list spans a variety of genres and themes, from pandemic novels to mental illness memoir to nonfiction science books to cozy mysteries. Whether you're looking for hope for the shut-in, fascinating facts, or some good old escapism, you'll find something to love on this list.

Ready to start reading? Here's what we recommend.

10 Lighthearted Books to Read

Looking for something light and fun to take your mind off of quarantine, or offer a new perspective on illness? Look no further than these ten reads:

1. The Decameron by Boccaccio

You've heard of The Canterbury Tales, a series of twenty-four stories told by a group of pilgrims on their journey to Canterbury. Boccaccio's The Decameron predates it by several decades.

But Boccaccio's cast of seven women and three men isn't on the road-rather, they've sequestered themselves in a villa near Florence in hopes of escaping the Black Death. The hundred tales they tell each other during their two-week quarantine span the gamut from witty to tragic.

Alternate idea: Don't want to read books while quarantined? Gather your household and challenge yourselves to tell a story every day.
Get the book here.
2. Love in the Time of Cholera by Gabriel Garcia Marquez

Ask someone for literature about pandemics, and Love in the Time of Cholera is one of the first books that comes to mind. Hey, "cholera" is right there in the title!

In fact, this book is about more than just cholera. It's about love and relationships that span decades, and it asks if maybe love isn't the real disease.

If coronavirus quarantine is your opportunity to revisit the classics you missed in high school and college, this is the perfect book to start with. Or, if you want to say things like "literature in the time of coronavirus" with more knowledge of the source for your clever reference, read this.
Get the book here.
3. Good Omens by Neil Gaiman and Terry Pratchett

You'll be hard-pressed to find a more fun and entertaining read about the end of the world. With their signature darkness, satire, and clever twists on mythology, Gaiman and Pratchett created a wild tale of apocalypse.

You might have seen the Amazon Prime miniseries adaptation. If you haven't read the book, do yourself a favor and pick up a copy. Actually, go ahead and watch the miniseries, too; you've got time.
Get the book here.
4. Agorafabulous!: Dispatches from My Bedroom by Sara Benincasa

What if you weren't stuck in the house because of a virus, but because you couldn't make yourself leave? That was the case for Sara Benincasa, who faced down agoraphobia, depression, an eating disorder, and panic disorder.

Ultimately, she's become a standup comedian, a far cry from her days of never leaving her college dorm room. Her memoir is a humorous beacon of hope that whether the illnesses we face are mental or physical, we can still find ways to thrive, and one day, even open the door.
Get the book here.
5. Going Bovine by Libba Bray

The bad news is, 16-year-old Cameron has mad cow disease. It's incurable, and he's going to die. The good news is, he's going to have the adventure of a lifetime first-even if it's all in his head. Plus, there's a wacky road trip, so you can travel in your imagination.

At once morbid and hopeful, Going Bovine is an inspiring challenge to find wild adventure and satisfaction even when our world is closing in on us. If you're not interested in reading about terminal illnesses right now, this isn't the book for you. But if you'd enjoy a wild YA romp that Publishers Weekly likens to The Hitchhiker's Guide to the Galaxy, definitely don't miss this.
Get the book here.
6. I Contain Multitudes by Ed Yong

Why not use this time of uninterrupted reading as an opportunity to learn something new? I Contain Multitudes is a fascinating exploration of the microbial world, the bacteria that keep our entire ecosystem running.

Read this, and you might just look at the microbes around you in a fresh and even positive light.

Also, wash your hands and don't touch your face.
Get the book here.
7. Crowdsourcing Paris by Joe Bunting

Remember when you could travel around the world to exotic locales, visit famous monuments and museums, and sit in streetside cafés watching the world go by? Remember when you could walk through an airport, get on an airplane, and arrive in another country without worry? In fact, remember when you could go out in public, period?

If you're missing the thrill of travel, a travel memoir is the perfect book for you. Take in the sights of Paris with Joe Bunting's crowdsourced adventure. It might just inspire you to find ways to make staying home an adventure all its own.
Get the book here.
8. The Hike by Sarah Gribble

What if travel weren't so peaceful as a trip to Paris, but a harrowing, life-threatening, man-against-nature risk in its own right? This short horror read about a daylong desert hiking trip gone terribly wrong will remind you why you're glad to stay safe at home after all.

Did I say this was a lighthearted read? Well, it might take your mind off viral threats, at least. Does that count?
Get the book here.
9. Still Life by Louise Penny

Louise Penny didn't publish this, her first book in the Inspector Gamache series, until she was in her forties. It was worth the wait.

Here's what Joe Bunting, the founder of The Write Practice, has to say about it:

I like the occasional mystery, but it's hardly my go-to genre. But I haven't been able to stop reading these books, and I'm now on book nine in the series after starting just eight weeks ago (and launching a book in the process).

Still Life drips with wisdom and strength. You'll want to move to Quebec, drink a cognac or café au lait, and get warm next to the fire while reading this. You'll probably also wish Inspector Gamache was your best friend, grandfather, and boss all at the same time.

All that to say, everyone should read this book. And quarantine is the perfect time to start a long mystery series that will keep you turning pages (and not thinking about illness) for weeks.
Get the book here.
10. Warm Bodies by Isaac Marion

Just because there's a zombie apocalypse doesn't mean you can't find love. That's certainly the case for R, a zombie who's not a fan of eating human flesh, and Julie, the woman whose boyfriend's brain R eats.

This reimagining of Romeo and Juliet with zombies inspires hope that while we have the power to infect each other, our search for a cure-and for love-might just bring out the best in humanity.
Get the book here.
4 Sober and Grave Books to Read

Ready for something a little more serious for your coronavirus quarantine reads? Check out these four books that deal with the gritty reality of contagious illness:

1. Typhoid Mary by Anthony Bourdain

Mary Mallon was a cook for wealthy families in New York from 1900 to 1907. She was also an asymptomatic carrier of typhoid fever, and though authorities pursued her through several jobs with several families, it took them years to detain and quarantine her. By that point, she had infected dozens of people and earned the nickname "Typhoid Mary."

Anthony Bourdain approaches Typhoid Mary's sordid history from the perspective of a chef, exploring turn-of-the-century kitchens and her dogged determination to maintain her career as a cook. If a nonfiction case study of carrying a disease sounds like your perfect quarantine read, you won't want to miss this.
Get the book here.
2. Station Eleven by Emily St. John Mandel

What happens after a pandemic decimates the population and reshapes civilization as we know it? It's been two decades since a virulent strain of the flu changed the world, and for Kirsten and her traveling band of creatives, survival means keeping the arts alive in this dismal new world.

As the New York Times Book Review puts it, " Station Eleven offers comfort and hope to those who believe, or want to believe, that doomsday can be survived, that in spite of everything people will remain good at heart, and when they start building a new world they will want what was best about the old."
Get the book here.
3. The Book of Strange New Things by Michel Faber

If the first two picks feel a little too close to home for you, try The Book of Strange New Things. This otherworldly novel will take you galaxies away, where a devout man shares his faith with an alien population. But things aren't as tranquil as they seem-at home on Earth, his wife is watching the world collapse around her.
Get the book here.
4. Company of Liars by Karen Maitland

We started this list with a shoutout to The Canterbury Tales, and here we're calling back to Chaucer again. In Karen Maitland's retelling, the band of travelers doesn't journey on a religious pilgrimage, but flees north in hopes of escaping the Black Plague.

This historical fiction tale weaves in mystery as the travelers each tell their stories and dark consequences ensue.
Get the book here.
Bonus: 2 Short and Serious Stories to Read

Quarantine reads don't have to be long. Enjoy these bite-sized pandemic stories right now, for free:

1. "The Masque of the Red Death" by Edgar Allan Poe

No list of dark and harrowing literature would be complete without a little Poe. This short story features a prince who's sheltered himself and his court in the castle, safely sequestered away from the Red Death. Outside their doors, the disease ravages, but inside, they're safe and revelrous.

Of course, you might guess that Poe is loath to end a story happily, so if you're looking for something to lift your spirits, this might not be it. But if you're a Poe fan, you certainly won't want to miss this plague-themed short.
Read "The Masque of the Red Death" here.
2. "Viral" by JD Edwin

This story stands out from everything else on this list for one major reason: it's a story about coronavirus in Wuhan right now. Though fiction, it draws heavily from accounts from the author's family friends, who are currently enduring the Wuhan quarantine.

As fun as it can be to have extra time to read, it's also important to pay attention to what's going on around us in the world. This story offers a window into what quarantine looks like in the most heavily impacted areas.
Don't miss "Viral" here.
And for another sobering glimpse of Wuhan, check out this drone footage of the city under quarantine.

Your Writing Prompt

As we put together this article, we looked for all the novels we could find that combine pandemics with humor. For all our searching, you might notice that there aren't a lot of lighthearted illness books on this list.

As it turns out, funny books about plagues, pestilence, and pandemics are in short supply. And understandably so-it's a heavy topic, and writers treat it with the gravity it demands.

But a great coronavirus quarantine read is one that doesn't offer more reasons to panic, but more reasons to laugh, to endure, and to hope.

So if you're looking for a writing prompt, an untapped literary niche, if you will, here it is.

Why not write a funny pandemic story yourself?

What are your favorite coronavirus quarantine recommendations? Can you think of any funny pandemic books we've missed? Let us know in the comments.

PRACTICE

Like we said, funny books about pestilence are in short supply. Your challenge today is to get us one step closer to filling that literary niche.

This writing prompt is two words: pandemic and humor.

Take fifteen minutes to write a story based on the prompt. When you're done, share your writing practice in the comments, and be sure to leave a comment on your fellow writers' stories! Which one would you most like to read under coronavirus quarantine?

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14 Good Books to Read While You're Under Coronavirus Quarantine

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You're under coronavirus quarantine. What are you going to do with all this newfound time-and lack of outside entertainment? Why, read, of course! There's never been a better time to pick up a book. But what should you read under quarantine? Here at The Write Practice, we've got you covered.

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Coloring pages are no longer just for children. Indeed, coloring books are selling well in the adult market. Here, one might ask why grown-up men and women are so keen to color mandalas, zentangles, animals, famous paintings, sugar sculls, patterns, doodles and other intricate coloring images. The answer is simple.

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Found: The Best Indoor Date Night Ideas to Try Right Now

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From a fun fondue night to a calming yoga session, these quarantine date ideas are guaranteed to bring you and your partner closer together.

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As communities seek to lower the impact of COVID-19, many families are spending a lot of time at home with their kids. One great way to pass time with your little ones is to read PJ Library books! Here are other ideas for ways to stay busy and have fun at home.

For guidance in talking with your children about quarantines and pandemics, visit our page on How to Talk to Your Kids About Scary Situations.

For Babies and Toddlers
5 Super Easy No-Prep Toddler Activities Creating a Simple Bedtime Routine for Babies & Toddlers
Listen to the Sleepy Bedtime Playlist

Family Together Time

Read a story together. Browse all PJ Library books about Shabbat to start learning.

Check out PJ Library Listen for hours of free audio content for the whole family.

Listen to our podcast: Have I Got a Story for You!

Listen to our animated PJ Library books playlist

Arts & Crafts
12 Indoor Activities With A Jewish Twist Make a Hot Chocolate Gift Kit Printable: Jewish Value A Day Activities How to Plant a Tree Sapling During Cold Weather
Unplugged Time
A Mitzvah A Day (From Home) Chart 9 Fun and Easy Ideas for a Shabbat Family Game Night 15 Unplugged Ideas for Shabbat Unplugged Activities for Quiet Weekends/Shabbat
Kids in the Kitchen
Bake Ethiopian Honey Bread Mushroom Medley Rice for Shabbat No-Chicken Soup Squash Nachos Sticky Honey Chicken Drumsticks
Watch PJ Library and Kosher.com's kids' cooking show, Nosh & Nibble

Hands-on Activities from Favorite PJ Library Books:
Build an Indoor Tunnel Create a Kindness Wheel
Make a Tamburitza
Make a Tzedakah Box Put Together a Question Jar
For Parents
8 Books To Reach For When Kids Ask About God Different Families, Different Rules: Tips For Talking to Your Kids Easy Ways to Practice Mindfulness With Your Children Sample Daily Schedule for Families at Home
More Resources from Our Partners

Visit the Jewish Telegraphic Agency (JTA) for an ongoing ticker of Jewish coronavirus news.

My Jewish Learning has guides to traditional prayers that may be particularly useful at this time, including the Prayer for Healing, the Prayer for Hand-Washing, the Prayer for Travelers, and the Prayer for Doctors.

Kveller has published helpful advice and personal essays about coronavirus, including life under quarantine, building community during this stressful time, and a profile of the teen who started the best coronavirus website.

PJ Library sends free Jewish children's books around the world to families of all levels of Jewish observance or knowledge. The program is inspiring new generations to explore Jewish values, traditions, and culture through storybooks. Perfect for kids from birth through 12 years. Sign up the kids in your life today.

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PJ Library Resources for Quarantined Families

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As communities seek to lower the impact of COVID-19, many families are spending a lot of time at home with their kids. One great way to pass time with your little ones is to read PJ Library books! Here are other ideas for ways to stay busy and have fun at home.

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As many of you know, our senior citizen's are the most affected by the virus.  In an effort to protect them, retirement communities are shut down to visitors.  This can be very hard on the residents....

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25 Fun Mindfulness Activities for Children & Teens (+Tips!)

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Fun mindfulness activities for kids to teach them about mindfulness. Enjoy!

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Find the latest information on the University's response to the coronavirus here.
As the number of coronavirus infections continues to rise, the likelihood more people will need to self-quarantine or self-isolate is becoming evident.

The Centers for Disease Control and Prevention recommends people self-quarantine if they are concerned they may become ill following possible exposure. Those who are actually sick with COVID-19, the new strain of coronavirus, should self-isolate, so as not to spread the disease to cohabitators. The recommended time period for both conditions is 14 days.

Claudia W. Allen is the director of the Family Stress Clinic and the director of behavioral science in the Department of Family Medicine at the University of Virginia's School of Medicine. She is also a licensed clinical psychologist.

"We're all worrying about whether we have enough food, toilet paper and medications to stay comfortable in a quarantine, but one of the biggest challenges of quarantine will be to our mental health," she said.

"While telecommuting initially sounds like an unplanned vacation, in reality, isolation, lack of schedule and not enough to do are a foolproof recipe for depression. Luckily, the scientific literature on wellness and mood informs us what will help us avoid depression (and thrive) if stuck at home," she said.

To battle the possible dip in mood, whether in self-quarantine or self-isolation, Allen offers these suggestions.

Get Dressed

First, don't give in to the immediate urge to sleep in and stay up late. Set your alarm for your usual time and stick with your morning routine. Shower, eat what you normally would, make the bed, etc. You can skip the work uniform and dress down, but do get dressed - don't stay in pajamas.

If Telecommuting, Stick with Your Routine

Be proactive and lay out an intentional structure for your day. If you're telecommuting, stick with your usual worktimes or something similar. If you're not working, create a schedule of mealtimes, reading time, phone time, exercise, chores, etc. Write it down. Even if you have very few obligations, it will help you stay balanced to have different activities you regularly do at relatively set times. It's ideal to have a mix of things you need to do (pay bills, chores, work, etc.) and things you just like to do. This approach to your day is actually an evidence-based treatment for depression called "behavioral activation" that will also help prevent depression.

Plan Out Your Week

Have a schedule for the week as well. Make weekends somewhat different, even if that means something simple like making a more elaborate breakfast or something more involved like embarking on a project (i.e., painting a room). This combination of structure and variation keeps people settled but stimulated - both important for emotional well-being.

Go Outside

If you're not confined to the house, take daily walks or jogs, preferably in a leafy area. Exercise, sunlight and being around trees all benefit mood. If you're stuck inside, try one of the many workouts that you can follow on the internet.

Quarantine might give you more time to work out than usual. If so, set SMART goals, meaning that they are specific, measurable, achievable, realistic and timely. Make it a challenge to increase your sit-ups, number of workouts a week, etc. Exercise has such a positive effect on mood it is actually a prescribed treatment for mild to moderate depression. Make it a priority on your daily schedule.

Be Intentional

Use any extra time very intentionally; don't drift through the weeks. Pick one or two things you've wanted to learn about or how to do and teach yourself. Plan to come out of this quarantine with a new skill or hobby. Many famous artists and scientists credit the time they spent being sickly children stuck at home with developing their curiosity or love for a subject. Devote one hour of your daily schedule to work on this new skill. If possible, collect any needed materials for this activity ahead of time.

Beware of Too Much Social Media

Use social media wisely. No doubt, social media is your friend when isolated. But resist scrolling through Facebook and Instagram endlessly; that won't really feed your need for connection, but has been shown in some studies to actually make people feel left out or "less than." Instead, use social media to meaningfully connect. Plan weekly (or even daily) group video chats with friends, family, neighbors or colleagues. Social connection is one of the most important drivers of well-being.

Be a Helper

Helping others is a known mood-booster. Be aware of who in your circle might be particularly vulnerable during this time and check on them by phone or email.

Spread Out

Create some space between those cohabitating. People quarantined together run the risk of crowding each other and creating irritation. Normally you're together some of the time, but separated at other times. Mimic this at home by intentionally planning "together time" (meals, watching movies) and "separate time" in separate rooms, if possible (working, reading, learning). Even if you're quarantined in just one room, plan agreed times when you're not interacting, as if you were not all in the same room.

Shift Your Mental Space

Finally, use principles of mindfulness to shift your mental stance from frustration about the situation to curiosity. Take on the mindset of an anthropologist or journalist observing a social experiment. Keep a journal (written, sketches, or video) of your experience during quarantine - what you did and how you felt day-by-day. Taking on this stance will give you a little distance, which can reduce distress, as well as keep you open to the positive or simply interesting things that may happen during this very unusual experience.

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How to Protect Your Mental Health During a Quarantine

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Find the latest information on the University's response to the coronavirus here. As the number of coronavirus infections continues to rise, the likelihood more people will need to self-quarantine or self-isolate is becoming evident. The Centers for Disease Control and Prevention recommends people self-quarantine if they are concerned they may become ill following possible exposure.

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Covid 19 - Stress and Coping

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Psychological Effects of Financial Distress Due to Covid-19

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Mental Health and Psychosocial Considerations

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Mental Health America

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Stress and anxiety about the spread of the novel coronavirus, coupled with increased social distancing and isolation recommendations, may be affecting your mental health more than you realize. Getty Images

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

As we all face uncertainty about the novel coronavirus, there are measures we can take to stay calm.

For those living with a mental health condition like depression, anxiety, or PTSD, filling prescriptions ahead of time and asking your therapist to hold telemedicine sessions can ensure you keep your health a priority.

The National Association of School Psychologists offers tips on how to talk to kids about the pandemic.

All data and statistics are based on publicly available data at the time of publication. Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 outbreak.
With the country rolling out social distancing measures, schools and businesses closing, and companies declaring work from home necessary, Americans are forced to face a new reality.

"We are social beings. We like to connect and touch and be close to people, and we've had to change our behavior, which can create a feeling of isolation," Patricia Thornton, PhD, a licensed psychologist in New York City, told Healthline.

While it may feel like life has stopped, there are ways to keep these times in perspective and learn how to carry on.

"Focusing on preparedness, staying calm, reaching out to check on the well-being of others, and self-care will help you through this challenging moment in history. Remind yourself that COVID-19 is a serious but temporary illness, and that life will return to normal in time," Deborah Serani, PsyD, psychologist and author of " Sometimes When I'm Sad," told Healthline.

Here are some tips for making sure you're taking care of your mental health during the coronavirus disease outbreak.

Many people with and without anxiety disorders are feeling anxious.

Thornton describes anxiety as an anticipated worry or rumination about something that might happen in the future. She says our world is feeling a "drumbeat of anxiety" due to the novel coronavirus.

"Because the virus is a virus you can't see, and not enough people are being tested, you don't know who carriers are, so you're hypervigilant about other people and surfaces you're touching and places you're going, which makes you more anxious because there is real danger, but the uncertainty and lack of information about the virus causes anxiety," she said.

Witnessing others feeling anxious also heightens the worry.

"Anxiety is contagious. If you see someone near you who is panicking and is saying, 'The world is coming to an end,' you may begin to worry because you don't want to feel like the person who is not worried," Thornton said.

She points to evolution for this mentality.

For example, if a tribe were out in the field and one member saw a tiger in the distance and began running, the rest of the tribe would follow suit.

"We look to others to get cues of how we should behave," Thornton said. "While the coronavirus is a real threat, we all need to be in the gray: embrace uncertainty knowing we can't do everything and move on within in the confines of what the new normal is."

For those living with a mental health condition like depression, anxiety, or PTSD, Serani says you may be particularly vulnerable during this pandemic. She suggests filling prescriptions for the month and considering home delivery from your insurance carrier or local pharmacy.

She also recommends asking your therapist to hold telemedicine sessions or via HIPAA-compliant video conferencing.

"This way you can stay safe and continue addressing your treatment - and address any concerns that arise from COVID-19," Serani said.

If your pandemic concerns are difficult to manage, she suggests creating an emergency plan with your mental health professionals.

While the situation is frustrating, Thornton advises to only allow yourself 15 minutes of anger per day, and then move on.

"Don't think of it as doomsday. Look at it as finding a new normal. Ask yourself, 'How do I want to live my life right now with these constraints?' And limit talking to family if they are getting worked up. Say, 'We'll talk about it for 15 minutes and then [move on],'" she said.

Serani agrees, noting that thinking positively during a disaster is easier said than done.

"One of the best ways is to ground yourself in science. Stay connected to your local or state health department for information. Avoid watching or reading news or social media, where facts can become blurred or even exaggerated. Remind yourself that infectious disease outbreaks have been part of our history, and this too shall pass," she said.

Thornton also suggests watching reputable news once a day to stay up to date.

"New norms can change every day, so you can say, 'Every day I'll limit my news to a half hour in morning and in the evening to see if there is anything I need to change about my behavior.' And don't rethink your decision," she said.

For accurate information about the novel coronavirus and COVID-19, visit the Centers for Disease Control and Prevention's Key Facts page.

If you have children, Serani says to be sure to limit their exposure to the news because it can be overwhelming for them to process. Being mindful about how you talk about COVID-19 around children is important, too.

"Oversharing, 'catastrophizing,' and even joking about death or sickness can traumatize little ones. While this can be a scary time for kids, it could also be viewed as a moment in history that can reach and teach. I've been encouraging my little patients to see how 'helpers' are everywhere, and how communities are rallying together during this difficult time," Serani said.

She adds that being cared for, protected, and loved are crucial things for children to feel and hear during disaster.

"Another tip is to encourage children to draw, write, or journal so they can express their feelings. And finally, keeping a routine for kids is always helpful during a crisis," Serani said.

For more tips on how to talk to kids about the pandemic, visit the National Association of School Psychologists and National Home School Association for ways to create a learning and fun environment while children are home.

Keeping a routine is important for adults and kids who are confined to their home.

"Try to stick to your normal routine as much as possible. Keep the same bedtime and same awake time. Get dressed in clothes you'd work in. Take a walk outside to get exercise, and see other people to feel a sense that everyone is in this together," Thornton said.

Serani also suggests people try to get creative about activities that they can control in the house.

"Choose activities that soothe you or give you purpose," she said, such as playing board games, reading, putting together puzzles, or bathing.

Make it a part of your daily routine to reach out to friends and family.

"Make sure you call, text, FaceTime, or Skype daily with others. During traumatic times, having a sense of connection and a feeling of community is essential for hope and healing," Serani said.

And because fun, meaningful experiences reduce the stress hormone cortisol and raise feel-good hormones like serotonin, dopamine, and oxytocin, both experts suggest adding humor to your day by reading cartoonists or watching funny movies and comedy shows.

"It can't be all doom and gloom. Laughing about the situation doesn't hurt anyone and shows that we're all in this together," Thornton said.
Cathy Cassata is a freelance writer who specializes in stories about health, mental health, and human behavior. She has a knack for writing with emotion and connecting with readers in an insightful and engaging way. Read more of her work .

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Being Mindful of Your Mental Health During the COVID-19 Outbreak

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process. As we all face uncertainty about the novel coronavirus, there are measures we can take to stay calm.

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Support and Coping

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Mental Health Checkup & Toolkit | Activities

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Homeschool your family in an optimistic mental health strategy that teaches how to manage stress, stay healthy AND get excited about the future.

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Four years ago, I took an eight-week intensive Mindfulness-Based Stress Reduction (MBSR) program at Anne Arundel Community Hospital. The course was approved by and modeled from Jon Kabat-Zinn's incredibly successful program at the University of Massachusetts. I often refer to the wise chapters of Kabat-Zinn's book, Full Catastrophe Living (which we used as a text book). Here are a few of the strategies he offers:

Hold Your Feelings with Awareness

One of the key concepts of mindfulness is bringing awareness to whatever you are experiencing - not pushing it away, ignoring it, or trying to replace it with a more positive experience. This is extraordinarily difficult when you are in the midst of deep pain, but it can also cut the edge off of the suffering.

"Strange as it may sound," explains Kabat-Zinn, "the intentional knowing of your feelings in times of emotional suffering contains in itself the seeds of healing." This is because the awareness itself is independent of your suffering. It exists outside of your pain.

So just as the weather unfolds within the sky, painful emotions happen against the backdrop of our awareness. This means we are no longer a victim of a storm. We are affected by it, yes, but it no longer happens to us. By relating to our pain consciously, and bringing awareness to our emotions, we are engaging with our feelings instead of being a victim to them and the stories we tell ourselves.

Accept What Is

At the heart of much of our suffering is our desire for things to be different than they are.

"If you are mindful as emotional storms occur," writes Kabat-Zinn, "perhaps you will see in yourself an unwillingness to accept things as they already are, whether you like them or not."

You may not be ready to accept things as they are, but knowing that part of your pain stems from the desire for things to be different can help put some space between you and your emotions.

Ride the Wave

One of the most reassuring elements of mindfulness for me is the reminder that nothing is permanent. Even though pain feels as though it is constant or solid at times, it actually ebbs and flows much like the ocean. The intensity fluctuates, comes and goes, and therefore gives us pockets of peace.

"Even these recurring images, thoughts, and feelings have a beginning and an end," explains Kabat-Zinn, "that they are like waves that rise up in the mind and then subside. You may also notice that they are never quite the same. Each time one comes back, it is slightly different, never exactly the same as any pervious wave."

Apply Compassion

Kabat-Zinn compares mindfulness of emotions to that of a loving mother who would be a source of comfort and compassion for her child who was upset. A mother knows that the painful emotions will pass - she is separate to her child's feelings - so she is that awareness that provides peace and perspective. "Sometimes we need to care for ourselves as if that part of us that is suffering is our own child," Kabat-Zinn writes. "Why not show compassion, kindness, and sympathy toward our own being, even as we open fully to our pain?"

Separate Yourself from the Pain

People who have suffered years from chronic illness tend to define themselves by their illnesses. Sometimes their identity is wrapped up in their symptoms. Kabat-Zinn reminds us that the painful feelings, sensations, and thoughts are separate to who we are. "Your awareness of sensations, thoughts, and emotions is different from the sensations, the thoughts, and the emotions themselves," he writes. "That aspect of your being that is aware is not itself in pain or ruled by these thoughts and feelings at all. It knows them, but it itself is free of them."

He cautions us about the tendency to define ourselves as a "chronic pain patient." "Instead," he says, "remind yourself on a regular basis that you are a whole person who happens to have to face and work with a chronic pain condition as intelligently as possible - for the sake of your quality of life and well-being."

Uncouple Your Thoughts, Emotions, and Sensations

Just as the sensations, thoughts, and emotions are separate from my identity, they are separate from each other. We tend to lump them all in together: "I feel anxious" or "I am depressed." However, if we tease them apart, we might realize that a sensation (such as heart palpitations or nausea) we are experiencing is made worse by certain thoughts, and those thoughts feed other emotions.

By holding all three in awareness, we could find that the thoughts are nothing more than untrue narratives that are feeding emotions of fear and panic, and that by associating the thoughts and emotions with the sensation, we are creating more pain for ourselves.

"This phenomenon of uncoupling can give us new degrees of freedom in resting in awareness and holding whatever arises in any or all of these three domains in an entirely different way, and dramatically reduce the suffering experienced," explains Kabat-Zinn.

6 Ways to Use Mindfulness to Ease Difficult Emotions

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6 Ways to Use Mindfulness to Ease Difficult Emotions

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Four years ago, I took an eight-week intensive Mindfulness-Based Stress Reduction (MBSR) program at Anne Arundel Community Hospital. The course was approved by and modeled from Jon Kabat-Zinn's incredibly successful program at the University of Massachusetts. I often refer to the wise chapters of Kabat-Zinn's book, Full Catastrophe Living (which we used as a text book).

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Tips to Stay Healthy During Self-Isolation

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Tips to Stay Healthy During Self-Isolation

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The current global health crisis has resulted in increased stress and significant lifestyle changes for many. Individuals following self-isolation may be looking for guidance on how to take care of themselves and what they can do to pass the time at home. Learn about self-isolation and what you can do to take care of yourself during this time.

What is self-isolation?

Self-isolation is defined as separating oneself from others. ( 23) In response to the current health crisis, some governments and organizations are implementing self-isolation guidelines as a preventative measure. Current advisories from the Centers for Disease Control and Prevention (CDC) are recommending individuals stay home for 14 days after traveling to an area with widespread or ongoing presence of the disease. Individuals should work or study from their homes, monitor for symptoms, and practice social distancing during that time. ( 6)

Recently, in response to the current health crisis, the term self-isolation has been commonly used, along with several related concepts, such as self-monitoring, quarantine, and social distancing. While we provide explanations of each concept below, we urge you to seek out the current advisories from your local public health authority as the situation evolves.

What is self-monitoring?

Self-monitoring involves observing oneself for symptoms of illness. In the case of the current health crisis, public authorities are advising certain individuals to monitor themselves for respiratory symptoms, which include fever, cough, and difficulty breathing. Self-monitoring may be advised for individuals who are not currently demonstrating symptoms but who may have been exposed to the disease and/or are in close contact with at-risk individuals. ( 19)

Based on clinical guidelines from various health organizations, such as the CDC and the World Health Organization (WHO), the Human Diagnosis Project offers a self-assessment tool to help individuals who are concerned about symptoms determine when to visit a healthcare provider and/or get tested.

What is quarantine?

Quarantine is typically defined as enforced isolation that restrains the movement or activities of individuals to prevent the spread of a disease. ( 21) The CDC is currently advising individuals with certain symptoms, including coughing, fever, and difficulty breathing, to avoid contact with other individuals, seek medical attention, and call their physician's office or emergency room to notify them in advance of a visit. ( 6) Additionally, individuals who are ill should maintain distance from other individuals in their household, using a separate "sick room" and bathroom, if possible. ( 7) Similarly, Health Canada (HC) is requiring that individuals who are suspected or confirmed to have the virus isolate themselves, even if their symptoms are mild. ( 19)

What is social distancing?

Social distancing can be defined as avoiding close interactions with other individuals during a contagious disease outbreak. The purpose of social distancing is to minimize the transmission of pathogens. ( 24) Recommendations for social distancing differ from source to source, but typically range from maintaining a minimum of three feet (one meter) ( 28) to six feet (two meters). ( 6)( 20)

Social distancing may include:

Avoiding using handshakes as a greeting

Avoiding unnecessary gatherings and crowded locations

Reducing contact with individuals at high-risk (e.g., those with compromised health status, older adults) (19)

Negative impacts of self-isolation

Research suggests that there are various negative effects of social isolation and loneliness, including:

Impaired daily activity and functioning, particularly in older adults

Increased risk of cognitive decline, dementia, and depression

Reduced adherence to medical treatment and medication

Worsened physiological state (e.g., increased blood pressure and inflammation, decreased immune function) (13)

Limited social connection has been associated with increased risk of premature mortality, and has been suggested to be more detrimental than other risk factors, such as physical inactivity, pollution, and obesity. On the other hand, social connection may reduce the risk of premature mortality. ( 13)

Certain individuals may be at a greater risk of feeling lonely, or have a greater response to stress during this crisis, including those who are:

Children or teenagers

Coping with mental illness (e.g., substance use)

Elderly or managing chronic illnesses

Healthcare practitioners or first responders (5)

In strained relationships

Lacking social groups and friendships

Living alone

Physically impaired (e.g., hearing loss, mobility issues)

Retired

Staying healthy during self-isolation

Preparing for self-isolation involves creating a plan for your household, including considerations for remote work from home, event cancellations, childcare, and communication with friends, family, and others. Preparations may include stocking up on essentials, including groceries, personal hygiene products, and a two-week supply of required medications, if possible. ( 4)

Self-care tips for self-isolation

During self-isolation, following regular self-care practices can help manage stress, support your immune system, and improve well-being. Consult with your integrative healthcare practitioner for individual self-care recommendations during self-isolation.

Our self-care tips incorporate several pillars of health, namely sleep, physical activity, stress management, and healthy diet, as well as how to pass the time during self-isolation. For information on wellness apps, view the Fullscript blog.

Get adequate sleep

Sleep health may be affected by stress and conditions including anxiety and depression. ( 22) Sleep and mental health are closely connected; loss of sleep or insomnia is associated with negative outcomes, such as impaired mood and cognitive function. ( 15) Chronic sleep loss has also been associated with impaired immune function and increased inflammation. ( 2)
The CDC recommends that adults sleep for a minimum of seven hours per night. ( 3) For ways to improve your sleep quality and duration, view our best sleep tips or download Fullscript's sleep hygiene handout.

Exercise regularly

Business closures during the health crisis, including gyms, yoga studios, and fitness centers, may compromise your existing exercise routine. Maintaining physical activity is essential, as research has demonstrated the health benefits of exercise include improved blood sugar control, increased concentration, lowered risk of cancer, and improved cardiovascular health ( 16) and immune function. ( 1)( 17) Research also suggests that you can exercise to reduce stress. Exercising at least once per week is associated with lower heart rate at rest and may protect against the emotional outcomes of acute stress. ( 8)

There are many online resources that offer free or reduced-price home workout videos or challenges. Seek out physical activity that you can enjoy and engage in regularly. According to the Physical Activity Guidelines for Americans, adults should exercise for at least 150 minutes (2 hours and 30 minutes) per week. ( 26)

Manage stress effectively

Chronic (ongoing) stress has been shown to negatively affect health by increasing cardiovascular disease risk factors and the risk of myocardial infarction (heart attack). ( 10) Effects of stress on the immune system include increasing susceptibility to cancer and certain infections, as well as suppressing immune function. ( 9)

Recognize that self-isolation may increase your stress levels, and you may have concerns and worry about your health or the health of your loved ones during the health crisis. The CDC suggests that taking action by caring for yourself and others may help manage stress.

The CDC recommends certain stress management techniques, including:

Taking care of your physical health (e.g., meditation, deep breathing, stretching, eating nutritiously, exercising, avoiding drug and alcohol intake)

Taking time away from news and social media covering the health crisis

Making time for activities you enjoy

Connecting with others and sharing your feelings or concerns (5)

For more information on how to reduce stress naturally, view the Fullscript blog.

Consume a nutritious diet

The metabolic changes that occur when exposed to chronic stress may increase nutrient needs in the body. Nutrients that may reduce stress include magnesium, omega-3 fatty acids, protein, vitamin A, B vitamins, and vitamin C. ( 12) For optimal health, include a variety of whole foods in your diet, especially vegetables, fruit, whole grains, beans, legumes, healthy fats, and small portions of fish and other good-quality animal proteins.

Hydration is also essential to maintaining health and reducing disease risk. According to the Institute of Medicine, women should consume 91 ounces (2.7 liters) and men should consume 125 ounces (3.7 liters) of water daily from food, beverages, and drinking water. ( 14)

Consider supplementation

Certain supplements can support your specific health goals, including optimizing nutrient levels, stress management, and immune support. Speak to your integrative healthcare practitioner for individual recommendations.

Stay connected to others

Staying connected to others while in self-isolation can be more challenging, but it's certainly doable. Consider using online video calling tools to stay in touch, such as Skype, WhatsApp, Facetime, Zoom, and Google Duo.

Online communities and events are becoming more popular as a result of the necessary self-isolation. For example, online groups and clubs come together for activities ranging from video games ( 25) to birdwatching. ( 27) Events such as virtual cocktail hours ( 11) and concerts ( 18) are available to join or view as a livestream.

Focus on a hobby or self-improvement

With the additional time at home, you can make time for activities in which you find fulfillment. Spend time developing existing skills, or exploring new ones, such as learning a new language or playing an instrument.

Did you know?
Many educational institutions are offering free online courses and learning resources, such as Yale University's most popular course, "The science of well-being". ( 29)

Discontinuing self-isolation

As discussed above, we advise following the current recommendations from authorities such as the CDC, Health Canada, and your local public health department. According to the CDC, individuals who have been quarantined should consult with their healthcare practitioner and local health department for advice on when and how to discontinue self-isolation, as the process may be dependent on the local area. ( 7)

The bottom line

Self-isolation may result in increased loneliness and adverse mental and physical health outcomes. Fortunately, lifestyle approaches can be used to maintain your well-being and pass the time. Take care of yourself during self-isolation by following our tips for self-care.

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1. Abd El-Kader, S. M., & Al-Shreef, F. M. (2018). Inflammatory cytokines and immune system modulation by aerobic versus resisted exercise training for elderly. African Health Sciences, 18(1), 120-131.

2. Besedovsky, L., Lange, T., & Born, J. (2011). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, 463(1), 121-137.

3. Centers for Disease Control. (2019, March 12). Getting enough sleep? Retrieved from https://www.cdc.gov/features/sleep/index.html

4. Centers for Disease Control and Prevention. (2020, February 11). How to prepare. Retrieved from https://www.cdc.gov

5. Centers for Disease Control and Prevention. (2020, February 11). Stress & coping. Retrieved from https://www.cdc.gov

6. Centers for Disease Control and Prevention. (2020, February 11). Travelers returning from high risk countries. Retrieved from https://www.cdc.gov

7. Centers for Disease Control and Prevention. (2020, February 11). What to do if you are sick. Retrieved from https://www.cdc.gov/

8. Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161.

9. Dhabhar, F. S. (2009). Enhancing versus suppressive effects of stress on immune function: Implications for immunoprotection and immunopathology. Neuroimmunomodulation, 16(5), 300-317.

10. Dimsdale, J. E. (2008). Psychological stress and cardiovascular disease. Journal of the American College of Cardiology, 51(13), 1237-1246.

11. Goldfarb, A. (2020, March 20). How to have a successful virtual happy hour. Retrieved from https://www.nytimes.com/2020/03/20/well/virus-virtual-happy-hour.html

12. Gonzalez, M. J., & Miranda-Massari, J. R. (2014). Diet and stress. Psychiatric Clinics of North America, 37(4), 579-589.

13. Holt-Lunstad, J. (2017). The potential public health relevance of social isolation and loneliness: Prevalence, epidemiology, and risk factors. Public Policy & Aging Report, 27(4), 127-130.

14. Institute of Medicine. (2005). Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. Retrieved from https://www.nap.edu/catalog/10925/dietary-reference-intakes-for-water-potassium-sodium-chloride-and-sulfate?onpi_newsdoc021104=

15. National Heart, Lung, and Blood Institute. (2019, June 5). Insomnia. Retrieved from https://www.nhlbi.nih.gov/health-topics/insomnia

16. Patel, P. N., & Zwibel, H. (2019). Physiology, exercise. In StatPearls [Internet]. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK482280/

17. Pederson, B. K., & Hoffman-Goetz, L. (2000). Exercise and the immune system: Regulation, integration, and adaptation. Physiological Reviews, 80(3), 1055-1081.

18. Prakash, A. (2020, March 19). Celebrities, orchestras, and more are streaming live music to your living room - Here's how to listen. Retrieved from https://www.travelandleisure.com/culture-design/music/virtual-music-concerts-broadway-shows

19. Public Health Agency of Canada. (2020, March 26). Prevention and risks. Retrieved from https://www.canada.ca/en/public-health.html

20. Public Health Agency of Canada. (2020, March 26). Social distancing (infographic). Retrieved from https://www.canada.ca/en/public-health/services/publications/diseases-conditions/social-distancing.html

21. Quarantine. (n.d.). In Merriam-Webster. Retrieved from https://www.merriam-webster.com/dictionary/quarantine

22. Roth, T. (2007). Insomnia: Definition, prevalence, etiology, and consequences. Journal of Clinical Sleep Medicine, 3(5 suppl), S7-S10.

23. Self-isolation. (n.d.). In Merriam-Webster. Retrieved from https://www.merriam-webster.com/dictionary/self-isolation

24. Social distance. (n.d.). In Merriam-Webster. Retrieved from https://www.merriam-webster.com/dictionary/social%20distance

25. Stuart, K. (2020, March 26). 25 best video games to help you socialise while self-isolating. Retrieved from https://www.theguardian.com/games/2020/mar/17/25-best-online-video-games-coronavirus-self-isolating

26. U.S. Department of Health and Human Services. (2019, February 1). Physical activity guidelines for Americans. Retrieved from https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html

27. Walden, L. (2020, March 21). Chris Packham launches online birdwatching community to connect those self-isolating. Retrieved from https://www.countryliving.com/uk/wildlife/countryside/a31807890/chris-packham-birdwatching-community/

28. World Health Organization. (2020, March 18). Advice for public. Retrieved from https://www.who.int/emergencies/diseases/

29. Yale University. (n.d.). The science of well-being. Retrieved March 27, 2020, from https://www.coursera.org/learn/the-science-of-well-being

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Tips to Stay Healthy During Self-isolation

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The current global health crisis has resulted in increased stress and significant lifestyle changes for many. Individuals following self-isolation may be looking for guidance on how to take care of themselves and what they can do to pass the time at home. Learn about self-isolation and what you can do to take care of yourself during this time.

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Free Online Live Stream - Weekly

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Andrew Lloyd Webber will be streaming his musicals for free online in a new series for West End and Broadway fans.

Entitled "The Shows Must Go On", the series began with the 2000 adaptation of Joseph and the Amazing Technicolor Dreamcoat starring Donny Osmond, Maria Friedman, Richard Attenborough and Joan Collins.

Shown so far have also been Jesus Christ Superstar with Tim Minchin, Melanie C and Chris Moyles, ) the 25th-anniversary production of The Phantom of the Opera and the Australian version of Love Never Dies.

While free, the channel is encouraging viewers to donate to a variety of charities - Acting for Others, Broadway Cares and Actors Benevolent Fund.

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Andrew Lloyd Webber to stream his musicals online for free | WhatsOnStage

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Andrew Lloyd Webber will be streaming his musicals for free online in a new series for West End and Broadway fans. Entitled "The Shows Must Go On", the series began with the 2000 adaptation of Joseph and the Amazing Technicolor Dreamcoat starring Donny Osmond, Maria Friedman, Richard Attenborough and Joan Collins.

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About the Data Insights

As Americans and individuals around the world practice physical distancing and quarantine, some may begin to feel increased levels of loneliness and social isolation. Previous research indicates that 20% of the population experiences loneliness and social isolation, and this lack of meaningful social connections can have serious impacts on an individual's mental and physical health. This new Data Insights highlights the risk factors associated with loneliness and explores its impact on health. Key strategies are also identified to combat loneliness-both during this time of physical distancing and after restrictions are lifted.

Citations and Resources

Negative Impacts on Health: Kaiser Foundation, Loneliness and Social Isolation in the United States, the United Kingdom, and Japan: An International Survey, 2018

NOTE: Kaiser Foundation in partnership with The Economist conducted a cross-country survey with the population of interest being adults age 18-65+ in the United States, United Kingdom, and Japan.

Risk Factors of Loneliness: "Loneliness, social isolation, and behavioral and biological health indicators in older adults," Health Psychology 2011

NOTE: Participants of this study were 50 years or older living in England

Factors with Little Effect on Loneliness: AARP, Loneliness and Social Connections: A National Survey of Adults 45 and Older, 2010-2018

NOTE: AARP conducted a national survey of U.S. adults age 45 and older to focus on loneliness among midlife and older adults

COVID-19 Loneliness Solutions: AARP, How to Fight the Social Isolation of Coronavirus, 2020

Solutions for Combatting Loneliness and Anxiety: AARP, Seven Ways to Cope with Anxiety During the Coronavirus Outbreak, 2020

Strategies to Improve Loneliness:

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As Americans and individuals around the world practice physical distancing and quarantine, some may begin to feel increased levels of loneliness and social isolation. Previous research indicates that 20% of the population experiences loneliness and social isolation, and this lack of meaningful social connections can have serious impacts on an individual's mental and physical health.

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Free Worksheets

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Tristate Trauma Network

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Tristate Trauma Network  - Providing Hope and Healing to Trauma Survivors

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Teaching Kids CBT Coping Tools During COVID-19.

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Teaching Kids CBT Coping Tools During COVID-19.

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Taking care of your family's mental health is just as important as taking care of their physical health. During this time of stress and uncertainty related to COVID-19, now is a great time to teach children how to do this!

What is Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy (CBT) is the best, most evidence-based treatment we have to help kids' mental health. To understand how CBT works, we first teach children how our thoughts and actions affect our feelings and body responses. Once kids grasp that, we explain how we have the power to change our thoughts and actions to balance out any physical and emotional feelings that are bothersome or unhelpful.

CBT is a helpful intervention for kids ages eight and older. Children can learn CBT strategies-like putting "tools" in their "toolbox"-to manage a specific problem, such as having anxiety about going to school or feeling upset about the limitations of a chronic health condition. These tools can also be useful in everyday life. As stress, anxiety, sadness and frustration arise, kids can learn how to make these feelings more manageable so that they can continue doing the things they want to do. It is a tool that they can keep in their toolkit to build a better daily experience for current as well as future challenges.

Practice CBT with this Diagram

To help children learn how to use CBT and build their own "coping toolbox", we have created the diagram to the right . Here's how you use it:

First, look at the check-in circle in the center

This prompts kids to notice how they're feeling, acknowledge what the challenge is, and then engage in a problem solving technique.

Second, consult the four categories of the diagram: distraction, relaxation, action, and thinking

Each category has a description of the coping tool as well as a picture illustrating different ideas. These are just our suggestions! Be creative and work with your child to come up with ideas that will give them the desired effect. For example, maybe your child's favorite way to relax is to listen to quiet music while snuggling with their pet. Or their best distraction is building a big puzzle with the family.

Third, personalize it for your kids and come up with a plan

Have a discussion about how each category might apply to your child in a specific situation. Just as different tools are useful for different building projects, different coping tools are useful for different situations. For instance, when stressed or worried, kids might find relaxation helpful that can slow down their mind and body. Or, when they feel sad, they might enjoy a distraction tool more, such a pleasant activity that can improve their mood. Consider whether your child prefers activity-based coping tools (such as distraction or action) versus quieter tools (such as relaxation and thinking). What's most important is that they do something constructive - anything! - when they are feeling distressed.

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Teaching Kids CBT Coping Tools During COVID-19 - Cincinnati Children's Blog

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Taking care of your family's mental health is just as important as taking care of their physical health. During this time of stress and uncertainty related to COVID-19, now is a great time to teach children how to do this! What is Cognitive Behavioral Therapy (CBT)?

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Parent Guide - Ages 13-19

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Parent Guide - Ages 3-12

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Protecting Kids' Mental Health During This Pandemic

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Protecting Kids' Mental Health During This Pandemic

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Our kids have had to be troopers as we find our way through the pandemic. But as they spend more days in isolation, take in more bad news, and adjust to distance learning, it's clear that life in quarantine is taking its toll. Depression, anxiety, fear-they're not always easy to detect in tweens. And that's what's agonizing: How do parents protect kids' mental health during this uncertain and scary time? Our latest poll uncovers clues to the answer. But first it reveals some hard truths.

Common Sense and Survey Monkey polled over 800 U.S. teens to find out how they're coping with having their lives upended by the coronavirus, and what they do for connection. Not surprisingly, they're stressed out. They also:

Worry about school. Ninety-five percent of 13- to 17-year-olds have had their classes canceled, 41% have had no school at all, and more than a quarter say it's hard to find a place to study at home.

Fret about their families. They not only fear that a loved one will become infected, they fret about finances, especially Black and Latinx kids.

Feel lonely and disconnected. About four in 10 teens feel "more lonely than usual" right now, nearly the same number as those who say they feel "about as lonely as usual." And, even with texting and social media-which they turn to even more now-they miss close association with friends.

Follow the news. Compared to pre-pandemic times, more kids are going directly to news organizations for information instead of learning about it from friends and family.

It makes sense that tweens would have similar stressors; school, family, friends, and staying informed are also super important for this age group. And those feelings are heightened for kids who are already prone to negative feelings. The few bright spots in the survey offer some ideas for what you can do to support kids' well-being during rough times:

Family is more important than ever. Teens say they feel more connected to their families than usual. You don't have to do anything special. Watch a show, play a game, or take silly photos and decorate them.

Texting and social media are lifesavers. Teens say these activities are helping them get by. If your kids aren't texting or using social media yet, you can let them use your phone to FaceTime with a friend or relative. You can even set up regular times to video-chat with important people in their lives. Keeping these connections is vital.

Talking helps. Teens say they're connecting with family or friends by talking on the phone. Whoever thought that would come back into style?

Feeling anxious is a natural reaction to having your whole life upended for an undetermined period of time. At the same time, we can't underestimate the role of news and social media on our kids' emotional states. A certain amount of Snapchat and Instagram makes kids feel connected, and being informed makes them feel knowledgeable about the world. But when their worlds are reduced to these sources-and it's all corona, all the time-scary feelings can result.

If your family's been healthy, and lucky enough to avoid some of the collateral damage the virus has inflicted, then you're in a unique position to help relieve some of that pressure kids are feeling. You can set the emotional tone, talk to them about their media, and dig into their feelings. Here are ideas that can help:

Create new routines that provide a sense of stability. Schedule regular family movie nights, game tournaments, and video chats with family and friends. Make mealtimes fun to look forward to with themed nights like breakfast for dinner, meals based on puns and songs (the internet has no shortage of ideas), or food that's all one color. Let kids pick ideas and help plan them.

Foster a connection to learning. There's no question that schoolwork is taking a back seat right now. If your kid's classes are continuing, find out whether the school is offering more resources for learning and connecting. Some teachers are holding "office hours" (video chat sessions kids can log into).

Acknowledge loss of important milestones. Kids are missing out on many occasions they were excited about, from graduation ceremonies to dance recitals to birthday parties. These are the things that define a kid's life! Reassure them that this will end at some point, and promise you'll celebrate when it does. Put a date on the calendar for something to look forward to in the future.

Tell kids how you feel, and ask how they're doing. Tell your kids when something on the news makes you mad or sad, and connect your emotion to the specific trigger. You can even narrate your reactions. This gives your kid permission to identify and express emotions, plus the vocabulary to do it. Listen actively. It's natural to want to make your kid feel better, but it's important to just hear them. Say, "You feel sad. I understand."

Look for positives. There may not be a silver lining to every cloud, but try to be optimistic. Say, "A lot of people are acting like heroes to fight the coronavirus." Or, "Let's find ways that we can help." Or, "At times like this, I like to think of what I'm grateful for."

Encourage discussion. Kids are going to pick up a lot of information and misinformation (especially if they're getting their news from YouTube and social media). Ask, "Have you heard anything on the news today?," "What did you hear?," and "What do you think about it?" If you think the information is dubious, say, "Let's verify that by checking other sources."

Set an example by taking news breaks. Model self-care by avoiding news for a while. Explain to kids why it's healthy to just say no for a while. It'll all still be there when you get back. When kids take breaks, ask them how it felt.

Revel in warm-and-fuzzy stuff. Celebrities are doing their part by reading bedtime stories on Instagram (@savewithstories), releasing new music (Daniel Glover and Lin-Manuel Miranda), or just sending some positivity into the world (watch Some Good News by John Krasinski on YouTube). Soak up the good vibes.
Just ... be.
Honestly, all your kids really need from you right now is to be their parent. You don't have to be superhuman. Emotional support goes a really long way toward helping kids feel safe, secure, and loved. School, friends, good news-it'll all come back in time.

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How to Protect Kids' Mental Health During the Pandemic

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Our kids have had to be troopers as we find our way through the pandemic. But as they spend more days in isolation, take in more bad news, and adjust to distance learning, it's clear that life in quarantine is taking its toll. Depression, anxiety, fear-they're not always easy to detect in tweens.

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Activities for Families During Quarantine

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Activities for Families During Quarantine

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As schools and workplaces transition to online operations, many families with children have found themselves at home juggling schoolwork, parental duties and little bodies that never seem to stop moving.

Museums, arcades, jump parks and other family friendly locations are also closed. But, with a little planning and creativity the whole family can thrive during an extended period of social distancing and self-quarantine.

Create a routine for work and play

The American Academy of Pediatrics recommends maintaining a schedule to provide structure to the day. Routines help keep life organized and limit chaos, especially in times of transition.

"The whole family can benefit from a predictable routine. Routine tells the brain what's coming and helps children and adults mentally and physically prepare for the next event. It provides a sense of predictability that can reduce stress and anxiety," says Laura E. McAleer-Leavey, M.D., a family medicine physician at Riverside Primary Care Kiln Creek.

A routine should include time for educational and physical activities as well as general time frames for meals, cleanup, personal hygiene and rest. Here's a sample schedule you could adapt for your family:

Activities you can do during quarantine

At home and outside, there are many activities that can keep the family active and learning. An extended period at home or in social isolation can serve as an opportunity to learn new skills like roller skating or cooking. Trying new things keeps the mind active and will help everyone in the house avoid boredom.

Physical activities

Exercise and physical activity provide both mental and physical health benefits. Don't put your well-being on hold just because your favorite gym or activity center is closed. Enjoy activities that get the whole family moving.

Go for a walk or bike ride in the neighborhood

Play classic movement games such as duck, duck, goose, hide-and-seek and follow-the-leader

Stream family friendly workouts

Take a hike in a local park

Roller-skate or roller-blade

Go on a scavenger hunt (inside or out)

Play freeze dance to everyone's favorite music

Keep the house tidy with the cleanup game; set a timer and assign everyone a room to speed clean

Educational activities

Take this rare opportunity to learn about places around the world, flex your board game muscle and visit famous landmarks, all from the comfort of your own home.

Take a virtual field trip to regional and international zoos, museums and aquariums

Visit famous landmarks and interesting regions around the world through books and websites

Learn about healthy eating and test out new recipes

Put together age-appropriate puzzles

Solve word games such as Sudoku, word search and crossword puzzles

Hold a series of family game nights

Create a family tree with photos

Read a book series

Conduct simple scientific experiments like making homemade slime or determining which objects sink or float in water

Creative activities

Support the need for creativity with arts, crafts and games that require imagination.

Create a physical family tree with photos

Make shapes and structures with modeling clay or Play-Doh

Build with blocks and magnetic tiles

Create a family fort with pillows, sheets and boxes

Knit, crochet or sew

Paint pictures

Play games that require acting like charades or improvisation

Stay informed and adjust for success

The keys to thriving during an extended family quarantine are to be flexible and adapt. You may not get the daily routine down at first and that's understandable. Test out what works for your family and make small adjustments as needed to arrive at a daily routine that strikes a balance between work and play, structure and flexibility.

For the health and well-being of the household, stay up-to-date with public health recommendations and gain inspiration from informative and credible resources:

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Activities for family and children during quarantine

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As schools and workplaces transition to online operations, many families with children have found themselves at home juggling schoolwork, parental duties and little bodies that never seem to stop moving. Museums, arcades, jump parks and other family friendly locations are also closed.

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Outdoor Activities with Physical Distancing

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Outdoor Activities with Physical Distancing

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You'll find us on the porch, getting our daily dose of vitamin D.

During this period of home confinement, we could all use a change of scenery. We've devised countless ways to keep ourselves busy during quarantine, but when we eventually run out of craft supplies and DIY projects, we'll be hankering for a little sunshine. In normal times, we'd take a trip to the park or the local botanical gardens for a moment of peace and serenity. Needless to say, these are not normal times.

Self-quarantining may keep us confined to our houses, but that doesn't mean you can't get outside. While public parks and beaches (and even the neighbor's front porch) are off-limits, it's time to get creative-your lawn, porch, or backyard are great places to unwind and soak up some vitamin D. Especially now that the weather has started to warm up again, we'll be taking in as much sunshine as possible.

Here are 15 activities that both adults and kids can practice outdoors during quarantine (just be sure to follow the guidelines of social distancing).

Set up a cornhole tournament.

Break out the cornhole set for a family tournament. This game was practically invented with social distancing in mind-keep your cornhole boards 6 feet apart, you hear?

Play bocce.

Now is the time for some good, old-fashioned lawn games. Bring out the bocce balls and get playing!

Mow the lawn.

Just because we're quarantined doesn't mean our yard will fall into a state of disrepair. No, mowing the lawn may not be as glitzy or glamorous as some lawn games, but hey, someone's got to do it.

Weed the garden.

When you're feeling overwhelmed, the monotonous act of weeding can actually be quite soothing. Plus, by the end, your garden will be looking shiny and new.

Move happy hour out to the patio.

Mix up some cocktails for an outdoor happy hour.

Dine al fresco.

Dwindling supplies have us all getting creative with pantry ingredients like canned beans and frozen vegetables. Boost spirits and make any weeknight dinner feel special by turning a drab meal into an al fresco dinner party for your family. Set the patio table, dress up, and enjoy your meal outside.

Picnic.

Pack up a bagged lunch and lay a picnic blanket out in the front yard for a warm-weather picnic.

Read on the porch.

Or if you don't have a porch, simply set up a lawn chair in the yard and crack open a good book.

Throw a frisbee.

Toss around the frisbee that's undoubtedly buried in the depths of your garage. If you can't find the frisbee, throw around the pigskin.

Jump rope.

Even when you're quarantined, it's important to stay active. With a jump rope, you can get your cardio in from the comfort of your driveway.

Play in the sprinklers.

On a warm day, set up the sprinklers and let the kids go to town.

Embark on a neighborhood scavenger hunt.

Take a walk or drive around the neighborhood and look out for certain landmarks-a colorful front door, a bicycle, a basketball hoop. Have the kids check these items off our neighborhood scavenger hunt list (just be sure to practice social distancing).

Play hopscotch.

This one may be meant for the kids, but who says adults can't join in on the fun?

Make chalk art.

Turn your driveway into a drive-by gallery with multicolor chalk drawings.

Play with the dog.

Fido needs some sunshine, too! Everything is more fun with your #1 animal companion.

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15 Outdoor Activities To Keep You Grounded During Quarantine

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You'll find us on the porch, getting our daily dose of vitamin D. During this period of home confinement, we could all use a change of scenery. We've devised countless ways to keep ourselves busy during quarantine, but when we eventually run out of craft supplies and DIY projects, we'll be hankering for a little sunshine.

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We know parents are struggling to balance work, child care and self-care while keeping worries — both your children’s and your own — under control. You don’t have to do it alone.

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COVID & Kids' Mental Health - Child Mind Institute

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Resources to help support children during the COVID pandemic, from kids' mental health problems to the challenges of remote learning.

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Helping Children Through Crisis and Beyond

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Helping Children Through Crisis and Beyond

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Facebook Live Video Chats with Expert Clinicians (4:30 pm, M-F)

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

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There's no denying that the Coronavirus (COVID-19) has put a stop to almost all outdoor activities. With increased home quarantines and social distancing measures, cancelling outdoor adventures has become the new norm. This may leave you bored, anxious, and searching for ways to stay fit. We feel ya! That's why we've put together this guide with ways to stay sane and active during the pandemic.

How to Deal with a Complete 180 of your Lifestyle

To give you a quick background on us, Reet and I travel full-time, most of it in an RV exploring top outdoor destinations in the United States, Canada, and Mexico. We spend part of almost every day mountain biking, hiking, paddleboarding, kayaking, snowboarding or rock scrambling. Needless to say, our lifestyle and our company revolve around recreating in the outdoors.

When we're not in the RV, we take an international trip to India for a few months every year (typically in winter), as that's where Reet was born and raised. We love to visit family, eat incredible Indian food, experience and learn from the culture and expand our initiatives to help the stray dogs of India (our other passion aside from the outdoors!).

This is where we are now, on March 25th, 2020. STUCK, INDOORS.

That's right, India instituted a mandatory curfew (the strictest version of a lockdown) across the entire country a couple days ago. This means we literally cannot leave our house, past our driveway. Our worst nightmare...but also 100% necessary. So, we are trying to make the most of it and practice acceptance. We believe that the Indian government is actually doing the right thing to stop the spread of COVID-19, and is taking this threat to the people of India very seriously.

So, to help you cope (and perhaps even flourish!) during this time, we want to share our top tips for keeping our sanity and what we are doing to stay active during corona virus.

Benefits of Staying Active & Getting Outdoors During a Quarantine Period

Boredom is not the worst thing about being stuck indoors. Staying indoors for an extended period can cause lethargy, restlessness, disrupted eating habits, fatigue, and moodiness. Spending all of your time indoors can even cause a weakened immune system - something we all definitely want to avoid during this crazy time.

Exercise is also a proven mood booster , reducing depression and anxiety, decreasing stress, and improving sleep and brain function. All things that we could all use a bit more of at this present moment!

Lastly, breathing in the fresh air of the outdoors and receiving a healthy dose of Vitamin D from sun exposure can help strengthen our immune system.

But how can you enjoy getting outdoors safely while on quarantine or social distancing?

Ways to Stay Active & Get Outdoors Without Leaving Your House

Since we are homebound for at least the next 21 days, we've had to get creative around spending time outdoors and ways to stay active during corona virus. The good news is that there are more resources than ever before, as gyms, studios and workouts are being added online constantly to keep up with the online demand. Even better news: many of them are free!

A quick visit to YouTube alone will reveal a thousand and one home workout routines that'll help kick your butt and build you some abs before the quarantine is lifted. Below we also list some top gyms and studios that are also offering free online workout classes.

Work Out in Your Backyard

No need to worry about going to a gym - they are mostly closed now anyway. Your backyard is waiting. Hanging out in your backyard will help you get that fresh air, sun and outdoor exposure necessary for your immune system. Working out in the backyard will help you emerge from the quarantine with those abs you've always wanted.

Here are some top gyms, yoga studios and other resources that are offering FREE online workouts!

Or, create your own workout with lunges, squats, burpees or your other favorite routines.

Sustain Your Body & Mind with Yoga

While in India, I was planning on taking yoga teacher training to become a certified yoga instructor. I started my course in Goa and was only a week in when things started getting a bit crazy in India. Cases started piling up, states started shutting down, and a full lockdown was looking more and more likely. I decided to fly back to Reet in Chandigarh just 2 days before they halted all domestic flights and am now continuing my practice as much as possible. I absolutely loved my time at Trimurti Yoga and can't wait to go back once this is all over.

Practicing yoga is a great way to stay active during the corona virus quarantine. Whether you are a beginner looking to learn, or a seasoned yogi, here are some online resources for your yoga practice. All you need is a yoga mat!

Avoid Extreme Activities

These confusing days shall pass and you'll have all the time in the world to begin a new activity or practice your favorite extreme sport if you so desire. However right now you wouldn't want to risk hurting yourself and having to make a trip to the hospital. Hospitals are the worst place to be right now to stay healthy, and avoiding them at all costs will help limit the spread of COVID-19.

Create a Workout Challenge with Friends

Feeling bored or unmotivated with your fitness routine at home? Kickstart your motivation by creating a burpee, jump rope or squat challenge online with friends or family. Match or beat each others' daily activities to keep your body fit and the fun going. Practicing a new behavior every day will also help you develop better habits.

Using a tracking device like your FitBit or apps like Strava can help you measure progress and report in to other participants easily. Don't forget to celebrate your success in completing the challenge with a virtual high-five, and a plan to celebrate in-person once we are past this!

Take Your Pet for a Walk

Pets need outdoor exposure as much as humans do. Just like their owners, pets can be quite irritable when not allowed to stretch their legs outdoors. Follow our guidelines below for leaving the house first, and check on your local government's quarantine rules. If it's allowed, take your pet for a quick walk around the block. It will not make your pet mentally and socially healthier, it'll help you burn some calories, too!

Make sure to follow precautions though. Wear a face mask and gloves, and get rid of any disposable gear as soon as your walk ends for added safety. Have a bottle of hand sanitizer next to the door to rub down before you come indoors, and change your clothes and shower as soon as possible, especially if you have others living in the house with you. Allow the recommended 6-feet of distance between you and other people you may encounter, and under no circumstances should you leave the house if you're feeling unwell.

Beautify Your Garden

Gardening is not only a great way to stay moving and keep your mind occupied, but a vegetable garden can help care for your food needs as well while you are in isolation! Gardening is another great way to get vitamin D, boost your mood, lower the risk of dementia, and combat loneliness!

Spring is the perfect time to start digging out those weeds and prepping for a beautiful flower or vegetable garden that extends all summer long.

Camp At Home in the Back Yard

Are your kids getting antsy indoors? Missing that camping trip you had planned? One great way to bring the outdoors to them is to take a camping trip to the back yard! You may not get the full experience, but you can still make it a memory of a lifetime. Pack up everything you need to spend the night (or weekend!) outdoors, set up tents, hammocks, camp chairs and a fire (if it's allowed in your neighborhood), tell stories, and sleep under the stars.

One day you'll tell the story about the time you camped in the back yard because you were under lockdown.

It's also a great way to teach kids about flexibility, acceptance, and making the best of disappointing situations.

Challenge Your Brain & Stay Sane

Meditation

This is by far Reet's favorite activity lately. Although Reet has been meditating for a few years now, he has always thought he'd like to do longer periods, or even go to a guided meditation or Vipassana at some point. That someday is now. Instead of filling his new free time watching the news, he has decided to extend his meditations. Instead of doing 10-15 minute sessions, he is attempting 45-60 minute meditations and hopefully longer as he develops his practice.

If there's one thing we all need right now, it's patience. One of the best ways I've found to practice patience is meditation. A saying that I take comfort in is: "This too shall pass".

Learn a New Skill

I am working on learning Hindi while we are quarantined indoors, and Reet is working on increasing his fluency in written Punjabi. Apps like Rosetta Stone and Duolingo offer easy ways to learn or re-learn a language and challenge your brain during this quiet time.

And in case you have been living under a rock, YouTube is the king of 101 EVERYTHING. Learn to maintain or rebuild your bike and save some money in the process! Or dust off that old guitar and learn (or re-learn) to play! There are endless things to learn from others on YouTube. It will keep your boredom at bay, and challenge your brain in the process.

Stay Connected with Family & Friends

Just because you are stuck indoors doesn't mean you have to be a hermit. Take time to connect with family and friends over FaceTime or phone calls. Staying connected with the outside world is important right now, and talking to others helps combat depression and loneliness. This is especially important for those over 70 who are isolated. Check in with grandparents and other elderly friends and family at least every other day.

Leaving the House or Traveling (We Say Don't Do It)

Even though we are a travel & outdoors company, we don't recommend traveling at all right now, and truly believe that staying inside your house/yard is really critical to stop the spread of COVID-19. Flights have been suspended completely in India, both domestic and international. We know that flights are still running in the U.S. but we highly recommend not traveling unless it's an absolute emergency.

Many of our outdoor shops are shut down during this period to stop the transmission of COVID-19, and even some of our destinations are shutting completely to tourists (e.g. Moab). We recommend spending this time planning out your next outdoor adventure, and choosing dates at least several months out. Even road trips are risky at this point, but will be a great option once the pandemic has been contained.

The most responsible thing to do is not to travel, stay put and perhaps explore locally, if you are allowed and it is safe to do so.

Before Exploring Locally, Check Your Local Government's Rules

In India, we can't leave the house unless it's an emergency... and we believe it's for good reason.

Governments are cracking down when it comes to ensuring that social distancing is followed. Before leaving your house, make sure you're not going to have a brush with the law by checking your local government's rules on quarantine and social distancing. Quarantine provisions can be different for every state - outdoor activities can be considered non-essential trips - so it pays to check.

If You Decide to Go Out, Preparation is Key

Getting outdoors during the Coronavirus pandemic isn't just different because the streets are deserted. You should take precautions to protect yourself and others from transmission of the virus. CDC guidelines explain how to best protect yourself and others, including washing hands frequently, maintaining appropriate distance from others, and staying home if you are sick.

During this pandemic, you can never be too safe or complacent. Don't forget to include an alcohol spray or a bottle of hand sanitizers when heading to the outdoors. You might mindlessly touch metal railings and hold on to different surfaces. Having an alcohol or sanitizer ready wherever you go can allow you to enjoy outdoor sports during the COVID-19 can help reduce the risk of contraction and transmission.

If you do see other people outdoors, make sure you are allowing the recommended 6 feet of distance between you to prevent transmission. Symptoms can take many days to show up, so keep your distance from everyone - even people that appear very healthy.

Make sure you do not leave your house if you're feeling unwell. Social distancing is meant to flatten the curve of the effects of the virus. When you're not feeling your best, stay at home.

Staying indoors is an important mandate we ALL need to follow, but there are ways to still give our body the energy and vitality it can get from staying active and getting some fresh air. By following the rules, being extra careful, and getting a little creative, you can stay sane and active amidst this period of social distancing.

Julie is passionate about outdoor adventure, wildlife and conservation. She spends her free time mountain biking, hiking, paddleboarding and snowboarding, and she also loves to challenge herself with new outdoor adventures. Julie spent 15 years in Retail, Merchandising and Finance, leading teams and growing large businesses before she co-founded TripOutside with her husband Reet.

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10 Ways to Stay Active While Social Distancing | TripOutside

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There's no denying that the Coronavirus (COVID-19) has put a stop to almost all outdoor activities. With increased home quarantines and social distancing measures, cancelling outdoor adventures has become the new norm. This may leave you bored, anxious, and searching for ways to stay fit. We feel ya!

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