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In times like these, we need practical, actionable ways of coping with stress, fear, and anxiety. The meditations, podcasts, blog posts, and talks on this page will help you build resilience and find some calm amidst the chaos

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Coronavirus Sanity Guide — Ten Percent Happier

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Free resources to build resilience and cope with coronavirus stress and anxiety. These meditations, podcasts, talks, and blogposts will help you find some calm amidst the chaos.

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During this pandemic, our mental health is suffering. Headspace is here to give you the tools and resources to look after your mind.

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Are you stressed out, anxious, or overwhelmed? Relax instantly with Breathe by Dr. Jud. You’re only a breath away from feeling better.

With a simple but effective one minute breathing exercise taken from Dr.Jud’s award-winning behavior change programs, you can be calmer, less distracted, more aware, and most importantly more focused on the things that matter most to you right now. You will build mindfulness, and be supported in accessing a mindful state when you need it — in the midst of a busy day, or a quiet moment at home.

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Are you stressed out, anxious, or overwhelmed? Relax instantly with Breathe by Dr. Jud. You're only a breath away from feeling better.

With a simple but effective one minute breathing exercise taken from Dr.Jud's award-winning behavior change programs, you can be calmer, less distracted, more aware, and most importantly more focused on the things that matter most to you right now. You will build mindfulness, and be supported in accessing a mindful state when you need it - in the midst of a busy day, or a quiet moment at home.

Breathe by Dr. Jud was created by Dr. Jud Brewer (MD PhD) and the team at MindSciences, based on his work in the field of habit change and the "science of self-mastery", combining over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives - with the goal of reducing suffering in the world at large.

Dr. Jud is the Director of Research and Innovation at the Mindfulness Center and associate professor in psychiatry at the School of Medicine at Brown University, as well as a research affiliate at MIT. Before that, he held research and teaching positions at Yale University and the University of Massachusetts' Center for Mindfulness. Read more about his research here.

As an addiction psychiatrist and internationally known expert in mindfulness training for treating addictions, Dr. Jud has developed and tested novel mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating, and anxiety (Eat Right Now, Unwinding Anxiety and Craving to Quit).

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Breathe by Dr. Jud - Apps on Google Play

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Are you stressed out, anxious, or overwhelmed? Relax instantly with Breathe by Dr. Jud. You're only a breath away from feeling better. With a simple but effective one minute breathing exercise taken from Dr.Jud's award-winning behavior change programs, you can be calmer, less distracted, more aware, and most importantly more focused on the things that matter most to you right now.

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Key facts

Depression is a common mental disorder.

Globally, an estimated 5.7% of adults suffer from depression.

More women are affected by depression than men.

Depression can lead to suicide.

There is effective treatment for mild, moderate and severe depression.

Depressive disorder (also known as depression) is a common mental disorder. It involves a depressed mood or loss of pleasure or interest in activities for long periods of time.

Depression is different from regular mood changes and feelings about everyday life. It can affect all aspects of life, including relationships with family, friends and community. It can result from or lead to problems at school and at work.

Depression can happen to anyone. People who have lived through abuse, severe losses or other stressful events are more likely to develop depression. Women are more likely to have depression than men.

An estimated 4% of the population experience depression, including 5.7% of adults (4.6% among men and 6.9% among women), and 5.9% of adults aged 70 years and older. Approximately 332 million people in the world have depression (1). Depression is about 1.5 times more common among women than among men. Worldwide, more than 10% of pregnant women and women who have just given birth experience depression (2). In 2021, an estimated 727 000 people lost their lives to suicide. Suicide is the third leading cause of death in 15-29-year-olds.

In high-income countries, only about one third of people with depression receive mental health treatment (3).

Barriers to effective care include a lack of investment in mental health care, lack of trained health-care providers and social stigma associated with mental disorders.

Symptoms and patterns

During a depressive episode, a person experiences a depressed mood (feeling sad, irritable, empty). They may feel a loss of pleasure or interest in activities.

A depressive episode is different from regular mood fluctuations. They last most of the day, nearly every day, for at least two weeks.

Other symptoms are also present, which may include:

poor concentration

feelings of excessive guilt or low self-worth

hopelessness about the future

thoughts about dying or suicide

disrupted sleep

changes in appetite or weight

feeling very tired or low in energy.

Depression can cause difficulties in all aspects of life, including in the community and at home, work and school.

A depressive episode can be categorized as mild, moderate, or severe depending on the number and severity of symptoms, as well as the impact on the individual's functioning.

There are different patterns of depressive episodes including:

single episode depressive disorder, meaning the person's first and only episode;

recurrent depressive disorder, meaning the person has a history of at least two depressive episodes; and

bipolar disorder, meaning that depressive episodes alternate with periods of manic symptoms, which include euphoria or irritability, increased activity or energy, and other symptoms such as increased talkativeness, racing thoughts, increased self-esteem, decreased need for sleep, distractibility, and impulsive reckless behaviour.

Contributing factors and prevention

Depression results from a complex interaction of social, psychological, and biological factors. People who have gone through adverse life events (unemployment, bereavement, traumatic events) are more likely to develop depression. Depression can, in turn, lead to more stress and dysfunction and worsen the affected person's life situation and the depression itself.

Depression is closely related to and affected by physical health. Many of the factors that influence depression (such as physical inactivity or harmful use of alcohol) are also known risk factors for diseases such as cardiovascular disease, cancer, diabetes and respiratory diseases. In turn, people with these diseases may also find themselves experiencing depression due to the difficulties associated with managing their condition.

Prevention programmes have been shown to reduce depression. Effective community approaches to prevent depression include school-based programmes to enhance a pattern of positive coping in children and adolescents. Interventions for parents of children with behavioural problems may reduce parental depressive symptoms and improve outcomes for their children. Exercise programmes for older persons can also be effective in depression prevention.

Diagnosis and treatment

There are effective treatments for depression. These include psychological treatment and medications. Seek care if you have symptoms of depression.

Psychological treatments are the first treatments for depression. They can be combined with antidepressant medications in moderate and severe depression. Antidepressant medications are not needed for mild depression.

Psychological treatments can teach new ways of thinking, coping or relating to others. They may include talk therapy with professionals and supervised lay therapists. Talk therapy can happen in person or online. Psychological treatments may be accessed through self-help manuals, websites and apps.

Effective psychological treatments for depression include:

behavioural activation

cognitive behavioural therapy

interpersonal psychotherapy

problem-solving therapy.

Antidepressant medications include selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine.

Health-care providers should keep in mind the possible adverse effects associated with antidepressant medication, the ability to deliver either intervention (in terms of expertise, and/or treatment availability), and individual preferences.

Antidepressants should not be used for treating depression in children and are not the first line of treatment in adolescents, among whom they should be used with extra caution.

Different medications and treatments are used for bipolar disorder.

Self-care

Self-care can play an important role in managing symptoms of depression and promoting overall well-being.

What you can do:

try to keep doing activities you used to enjoy

stay connected to friends and family

exercise regularly, even if it's just a short walk

stick to regular eating and sleeping habits as much as possible

avoid or cut down on alcohol and don't use illicit drugs, which can make depression worse

talk to someone you trust about your feelings

seek help from a healthcare provider.

If you have thoughts of suicide:

remember you are not alone, and that many people have gone through what you're experiencing and found help

talk to someone you trust about how you feel

talk to a health worker, such as a doctor or counsellor

join a support group.

If you think you are in immediate danger of harming yourself, contact any available emergency services or a crisis line.

WHO response

WHO's Comprehensive Mental Health Action Plan 2013-2030 highlights the steps required to provide appropriate interventions for people with mental disorders including depression.

Depression and self-harm/suicide are among the priority conditions covered by WHO's Mental Health Gap Action Programme (mhGAP). The Programme aims to help countries increase services for people with mental, neurological and substance use disorders through care provided by health workers who are not specialists in mental health.

WHO has developed brief psychological intervention manuals for depression that may be delivered by lay therapists to individuals and groups. An example is the Problem Management Plus (PM+) manual, which describes the use of behavioural activation, stress management, problem solving treatment and strengthening social support. Moreover, the Group Interpersonal Therapy for Depression manual describes group treatment of depression. Finally, the Thinking Healthy manual covers the use of cognitive-behavioural therapy for perinatal depression.
References
1. 2021 Global Burden of Disease (GBD) [online database]. Seattle: Institute for Health Metrics and Evaluation; 2024 ( https://vizhub.healthdata.org/gbd-results/, accessed 13 August 2025).

2. Woody CA, Ferrari AJ, Siskind DJ, Whiteford HA, Harris MG. A systematic review and meta-regression of the prevalence and incidence of perinatal depression. J Affect Disord. 2017;219:86-92.

3. Evans-Lacko S, Aguilar-Gaxiola S, Al-Hamzawi A, et al. Socio-economic variations in the mental health treatment gap for people with anxiety, mood, and substance use disorders: results from the WHO World Mental Health (WMH) surveys. Psychol Med. 2018;48(9):1560-1571.

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WHO fact sheet on depression, providing information on prevalence, symptoms, prevention and contributing factors, diagnosis and treatment, and WHO's work in the area.

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Are you stressed out, anxious, or overwhelmed? Relax instantly with Breathe by Dr. Jud. You’re only a breath away from feeling better.

With a simple but effective one minute breathing exercise taken from Dr.Jud’s award-winning behavior change programs, you can be calmer, less distracted, more aware, and most importantly more focused on the things that matter most to you right now. You will build mindfulness, and be supported in accessing a mindful state when you need it — in the midst of a busy day, or a quiet moment at home.

# data[].attributes.attachment_link.readable_text
Are you stressed out, anxious, or overwhelmed? Relax instantly with Breathe by Dr. Jud. You're only a breath away from feeling better.

With a simple but effective one minute breathing exercise taken from Dr.Jud's award-winning behavior change programs, you can be calmer, less distracted, more aware, and most importantly more focused on the things that matter most to you right now. You will build mindfulness, and be supported in accessing a mindful state when you need it - in the midst of a busy day, or a quiet moment at home.

Breathe by Dr. Jud was created by Dr. Jud Brewer (MD PhD) and the team at MindSciences, based on his work in the field of habit change and the "science of self-mastery", combining over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives - with the goal of reducing suffering in the world at large.

Dr. Jud is the Director of Research and Innovation at the Mindfulness Center and associate professor in psychiatry at the School of Medicine at Brown University, as well as a research affiliate at MIT. Before that, he held research and teaching positions at Yale University and the University of Massachusetts' Center for Mindfulness. Read more about his research here.

As an addiction psychiatrist and internationally known expert in mindfulness training for treating addictions, Dr. Jud has developed and tested novel mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating, and anxiety (Eat Right Now, Unwinding Anxiety and Craving to Quit).

Added audio meditation exercises
Added direct access to mindful moments exercises
Updated front page to include multiple options
Various fixes and improvements

Thank you, Jud!

I have had the pleasure of working with Jud Brewer "back in the day" when his mindfulness studies with addiction were algorithms on the white board in his office. I was able to collaborate with him on some ideas as I was working on a new addiction treatment center. Dr. Brewer is passionate about his work, the research behind it, and his ability to translate that into applications that are care-based, mindful in their approach to the human spirit, and can/will help you be successful on your journey. Try this! Then consider his other apps, watch his TedX Talk, and you will see his ability to connect with people in a way that promotes growth and positive change.

The perfect teacher in times like these!

This is so helpful and so important right now with anxiety spreading with every headline about Coronavirus. I have had anxiety and panic disorder for years and always turn to the the things I learned from Dr. Jud at a meditation retreat where he was leading several years ago. I was so impressed with his work, and I use his teachings, and now apps, to help when I feel my fight or flight response about to take over. I am so grateful to finally have something that works in the moment to allow me to "breathe" and unwind" my anxiety! I will be using this a lot.
Thanks Dr. Jud!

Great App

I've use one of MindSciences' other apps before so I know how great they are and how helpful they can be. I was very glad to see they added a new one and was not dissapointed when I tried it out. Very simple and very useful app. I've always been trying to get in a habit of practicing meditation or mindfulness on a daily basis but never continue it. I think this is the tool that I needed that will keep me coming back on a daily basis. I love everything about what MindSciences and Dr. Jud are doing. Great app, keep it up!

The developer, MindSciences, Inc., has not provided details about its privacy practices and handling of data to Apple. For more information, see the developer's privacy policy.

No Details Provided

The developer will be required to provide privacy details when they submit their next app update.

Information

Seller

MindSciences, Inc.

Compatibility

iPhone

Requires iOS 11.0 or later.

iPad

Requires iPadOS 11.0 or later.

iPod touch

Requires iOS 11.0 or later.

Mac

Requires macOS 11 or later and a Mac with Apple M1 chip.

Age Rating

12+ Infrequent/Mild Medical/Treatment Information

Family Sharing

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

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‎Are you stressed out, anxious, or overwhelmed? Relax instantly with Breathe by Dr. Jud. You're only a breath away from feeling better. With a simple but effective one minute breathing exercise taken from Dr.Jud's award-winning behavior change programs, you can be calmer, less distracted, more aware...

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Managing Thoughts and Feelings Worksheet

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Managing Thoughts and Feelings Worksheet

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Just like talking to a friend about problems, writing can help reduce stress and provides relief. It can also bring clarity and allows you to concentrate on finding a solution.

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Core strength is vital for prevention of back pain and combining it with cardio makes it a little more entertaining.

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Emotional Well-Being During the COVID-19 Crisis for Health Care Providers Webinar Series

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Emotional Well-Being During the COVID-19 Crisis for Health Care Providers Webinar Series

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UCSF Department of Psychiatry and Behavioral Sciences

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We know these are difficult times for everyone, especially those of you who are serving patients. We hope you will enjoy the videos from our 10-week webinar series featuring mental health and emotional wellness experts showing how health care providers can reduce personal stress during the COVID-19 outbreak, as well as coping with other disasters. In addition to these hour-long webinars, we have made a series of mini-videos on related topics.

We will host another monthly webinar series in the winter, most likely on the first Thursday of the month at noon. In the meantime, we welcome your ideas for speakers and topics. Please email them to [email protected] . You can hear about more well-being events via @Dr_Epel on Twitter.

This webinar series is co-sponsored by the UCSF Department of Psychiatry, UCSF Office of Alumni Relations, Greater Good Science Center at UC Berkeley, Mindsight Institute, and the John W. Brick Mental Health Foundation.

Download: Insights From Webinar Participants

Resources

Week 1 (Ekman/Epel/Siegel)

Week 3 (Halifax/Doerhn)

Week 4 (Siegel)

Week 6 (Hof/Mason)

Week 7 (Jinpa/Ekman/Reddy)

Week 8 (van der Kolk/Bullard/Ziedonis)

Week 9 (Perel/Weiss)

Week 10 (Blackburn/Ekman/Epel/Kornfield/Siegel)

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Emotional Well-Being During the COVID-19 Crisis for Health Care Providers Webinar Series

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We know this is a difficult time for everyone, especially those of you who are serving patients. Please join us for a 10-week webinar series featuring mental health and emotional wellness experts showing how health care providers can reduce personal stress during the COVID-19 outbreak.

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We believe everyone deserves access to a free daily meditation practice. Which is why we publish the world's largest collection of free guided meditations, with over 45,000 titles

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It can sometimes feel as if we’re bombarded with information about the latest eating trend or buzzworthy ingredient. But good nutrition is really about having a well-rounded diet, and it’s easier to do than you may think. In fact, living a nutritious lifestyle can be easy and fun.

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Free Guide To Living With Worry And Anxiety Amidst Global Uncertainty

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Free Guide To Living With Worry And Anxiety Amidst Global Uncertainty

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Worry and anxiety are common problems at the best of times, and when it takes over it can become all-encompassing. At Psychology Tools we have put together this free guide to help you to manage your worry and anxiety in these uncertain times.

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Our world is changing rapidly at the moment. Given some of the news coverage it is difficult not to worry about what it all means for yourself, and for those you love.

We have put together this free guide Living with worry and anxiety amidst global uncertainty.

We have included a mixture of psychoeducation about normal and excessive worry, lots of normalization, and a selection of practical exercises that you, your clients, or anyone can use to manage worry and maintain well-being in these uncertain times. Please feel free to share this widely.

Wishing you well,

Dr Matthew Whalley & Dr Hardeep Kaur

Download (UK English): Living with worry and anxiety amidst global uncertainty (UK English version)

Download (US English): Living with worry and anxiety amidst global uncertainty (US English version)

Download (Afrikaans): Hoe om met bekommernis en angs te leef te midde van wereldwye onsekerheid (thanks to Anneri Victor)

Download (Albanian): Të jetosh me shqetësim dhe ankth përgjatë pasigurisë globale (thanks to Mimoza Gashi, Ariana Shala, Vigan Behluli)

Download (Arabic): التعايش مع انشغال البال والقلق في وسط عالمٍ مُبهَم (thanks to Mohammed Namlah and Jennifer Abou Samah)

Download (Armenian): Ինչպես հաղթահարել անհանգստությունն ու տագնապը ապրելով համաշխարհային անորոշության մեջ (thanks to Margarit Zalibekyan)

Download (Bengali): বৈশ্বিক অনিশ্চয়তায় দু:শ্চিন্তা ও উদ্বেগের সাথে জীবনযাপন (thanks to Dr. Farah Deeba and Md. Abdul Awal)

Download (Bulgarian):Живот с притеснение и тревожност в условията на глобална несигурност (thanks to Philip Ivanov and Petya Pavlova)

Download (Catalan): Com viure amb l'ansietat i la preocupació enmig d'una incertesa global (thanks to Regina Vila Badia and Judith Usall i Rodié)

Download (Chinese Simplified): 如何在全球陷入不确定餓充满担忧和焦虑的情况中生活 (thanks to Earnest Chiam, Nemo Zang)

Download (Chinese Traditional): 在全球性的不確定因素中過著憂慮和焦慮的生活 (thanks to Cathy Yu)

Download (Croatian): Živjeti sa zabrinutošću i anksioznošću usred globalne neizvjesnosti (thanks to Maja Frencl Žvanut, Aleksandra Drzaljevic, Ines Žabek)

Download (Czech): Jak zvládnout obavy (starosti) a úzkost v době globální nejistoty (thanks to Marie Dvořáková)

Download (Dutch): Leven met zorgen en angst middenin globale onzekerheid (thanks to Isabelle De Smet)

Download (Estonian): Muretsemise ja ärevusega elamine keset ülemaailmset ebakindlust (thanks to Kaidi Peets, Pärtel Poopuu, Elina Kivinukk, Katre Raiend, Ivi Niinep, Lea Treufeldt, Ailen Suurtee)

Download (French): Bien vivre inquiétude et anxiété dans un contexte global d'incertitude (thanks to Laurie Kenny, Anaïs Joalland, Jocelyn Albert)

Download (German): Leben mit Sorgen und Ängsten inmitten globaler Unsicherheit (thanks to Christa Mennad, Rebecca DeWald, Marianne L. Hellriegel, Uta Schmidt-Straßburger)

Download (Greek): Ζώντας με την ανησυχία και το άγχος εν μέσω παγκόσμιας αβεβαιότητας (thanks to Aliki Eleni Pouli, Elli Kouvaraki and Dr Constantina Markides)

Download (Hindi): वैि􏰃वक अि􏰄थरता के दौरान 􏰅चतं ा और 􏰆याकुलता म􏰇 जीना (thanks to Shuja Hoda, Kiran Sharma, Elite Psychology Associates)

Download (Hungarian): Aggodalom és szorongás a globális bizonytalanság közepette (thanks toAnna Adamecz-Völgyi, Ildikó Fogarasi)

Download (Icelandic): Að takast á við áhyggjur og kvíða í heimsfaraldri (thanks to Logi Úlfarsson, Aðalheiður Jónsdóttir, Arnfríður Kjartansdóttir, Einar Kristinsson,

Download (Italian): Convivere con ansia e paura nella globale incertezza (thanks to Ilaria Fonzo and Marion Santorelli)

Download (Japanese): 世界中で不確実性が充満する中、心配や不安と上手に付き合う方法 (thanks to Mie Takaki, Amy Loo, Izumi Takeda, Carlo Francisco, Julia Sun, and Miyu Nakajima)

Download (Kazakh): ҒАЛАМДЫҚ БЕЛГІСІЗДІК ЖАҒДАЙЫНДА МАЗАСЫЗДЫҚ ПЕН ҮРЕЙДІ ҚАЛАЙ ЖЕҢУГЕ БОЛАДЫ (thanks to Saya Tlektes)

Download (Korean): 국제적 불확실성 속에서 걱정 및 불안감과 함께 살 아가기 (thanks to Ho Sung Kim, Nam Hwa Lee, Jimin Kim, Easter Robles, Eunkyung Choi)

Download (Kurdish): ژیان‭ ‬لەگەڵ‭ ‬نیگەرانی‭ ‬و‭ ‬دڵەڕاوکێ‭ ‬لەنێو‭ ‬نادڵنیایی‭ ‬جیهانيدا (thanks to Dyari S. Hama Amin and Marino A. Mohammed)

Download (Latvian): Kā sadzīvot ar raizēm un trauksmi globālas nenoteiktības apstākļos (thanks to Karīna Jaškova, Agrita Rukmane and Kristiāna Kalniņa)

Download (Lithuanian): Kaip susigyventi su savo nerimu visuotinio neužtikrintumo laikais (thanks to Aidas Ramanauskas, Jurgita Radavičienė, Petras Jurkuvėnas, Skaistė Aleksandravičiūtė, Gaila Matulytė, and Giedrė Apanavičiūtė)

Download (Norwegian): Å leve med bekymring og angst under global usikkerhetusikkerhet (thanks to Malin Christina Wikstrøm)

Download (Polish): Zmartwienia i lęk - jak sobie z nimi radzić w obliczu ogólnoświatowej niepewności (thanks to Karolina Kalisz, Monika Wilkowska, Michał Kłak, Ewelina Michalak, Monika Panczak)

Download (Portuguese): Vivendo com preocupação e ansiedade perante incerteza global (thanks to Ana Esther Freire, Dr Miguel Montenegro, Dr Claudio Pestana and um Humano, com Amor (que deseja ficar anonimo)

Download (Russian): Как справиться с беспокойством и тревогой в условиях глобальной (thanks to Lyudmila Grigoryeva)

Download (Serbian): Živeti sa zabrinutošću i anksioznošću usled globalne nesigurnost i (thanks to Dragan Milošević, Milutin Živadinović)

Download (Spanish): Cómo vivir con la ansiedad y la preocupación en medio de una incertidumbre global (thanks to Mariavi Martinez, Julia Carranza Neira, María Sol Garcés Espinosa, Julia Jiménez Guitart)

Download (Swedish): Att leva med oro och ångest i global osäkerhet (thanks to Paula Elovfsson)

Download (Tagalog): Ang buhay sa panahon ng paga-alala at pagkabalisa sa gitna ng pandaigdigang pag-aalinlangan (thanks to Anthony King)

Download (Thai): ก"รอยู่กับคว"มว'ตกกังวลในคว"มไม่แน่นอนครั้งย'่งใหญ่ของโลก (thanks to Sasi Krisanapant)

Download (Turkish): Küresel belirsizlik süre- cinde endişe ve kaygı ile yaşamak (thanks to Özge Selçuk)

Download (Ukrainian): Як упоратись із хвилюванням і тривогою в часи глобальної невизначеності (thanks to Tetiana Kryvoviaz, Антоніна Ящук, Катерина Яковлева)

Download (Urdu): پریشانی اور تشویش کے ساتھ اس عالمی غیریقینی صورتحال میں زندہ رہنا (thanks to Mujeeba Ashraf)

Download (Vietnamese): Sống với lo lắng và hồi hộp giữa bất ổn toàn cầu (thanks to Nguyen Yen Ngoc, Nguyen Thi Thu Thuy, Tran Quang Khoa)

Download (Xhosa): Ukuphila ngexhala kunye noxinzelelo lwengqondo kwilixa lokungaqiniseki kwehlabathi (thanks to Lauren Creese, Esona Bottoman, Anele Damana)

Download (Welsh): Byw gyda gofid a gorbryder mewn cyfnod o ansicrwydd byd-eang (thanks to Felicity Roberts, Manon Elin, and translators through meddwl.org)

Translations

2020-03-22: We have been inundated with many kind offers to translate the guide. If you would like to contribute we have created a Google Doc for each language. If you click on the link you will be able to view & edit the document. Using Google Docs means that the translation effort can be shared amongst many people. If you're having any technical issues, or need us to add templates in more languages just get in touch ([email protected] ). Do make sure to add your name at the top of the document so that we can credit your contribution.

Afrikaans (already complete)

Albanian (already complete)

Bengali (already complete)

Bulgarian (already complete)

Chinese (Simplified) (already complete)

Chinese (Traditional) (already complete)

Croatian (already complete)

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Dutch (already complete)

Estonian (already complete)

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Greek (already complete)

Haitian Creole

Hindi (already complete)

Hungarian (already complete)

Icelandic (already complete)

Italian (already complete)

Japanese (already complete)

Korean (already complete)

Kurdish (already complete)

Latvian (already complete)

Lithuanian (already complete)

Norwegian (already complete)

Persian (Farsi)

Polish (already complete)

Portuguese (already complete)

Portuguese (Brazilian) (already complete)

Romanian (already complete)

Russian (already complete)

Serbian (already complete)

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Spanish (already complete)

Swedish (already complete)

Tagalog (already complete)

Turkish (already complete)

Ukrainian (already complete)

Vietnamese (already complete)

Welsh (already complete)

About this guide

Our world is changing rapidly at the moment. Given some of the news coverage, it would be hard not to worry about what it all means for yourself, and for those you love.

Worry and anxiety are common problems at the best of times, and when it takes over it can become all-encompassing. At Psychology Tools we have put together this free guide to help you to manage your worry and anxiety in these uncertain times.

Once you have read the information, feel free to try the exercises if you think they might be helpful to you. It's natural to struggle when times are uncertain, so remember to offer care and compassion to yourself, and to those around you.

Wishing you well,

Dr Matthew Whalley & Dr Hardeep Kaur

What is worry?

Human beings have the amazing ability to think about future events. 'Thinking ahead' means that we can anticipate obstacles or problems, and gives us the opportunity to plan solutions. When it helps us to achieve our goals, 'thinking ahead' can be helpful. For example, hand washing and social distancing are helpful things that we can decide to do in order to prevent the spread of the virus. However, worrying is a way of 'thinking ahead' that often leaves us feeling anxious or apprehensive. When we worry excessively, we often think about worst case scenarios and feel that we won't be able to cope.

What does worry feel like?

When we worry it can feel like a chain of thoughts and images, which can progress in increasingly catastrophic and unlikely directions. Some people experience worry as uncontrollable - it seems to take on a life of its own. It is natural that many of us may have recently noticed ourselves thinking about worst-case scenarios. The example below illus- trates how worries can escalate quickly, even from something relatively minor. Have you noticed any thoughts like this? (confession: we both have!)

Worry and anxiety physical symptoms

Worry isn't just in our heads. When it becomes excessive we feel it as anxiety in our bodies too. Physical symptoms of worry and anxiety include:

Muscle tension or aches and pains.

Restlessness and an inability to relax. * Difficulty concentrating.

Difficulty sleeping.

Feeling easily fatigued.

What causes anxiety or worry?

Anything can be a trigger for worry. Even when things go right, you might manage to think to yourself "but what if it all falls apart?". There are particular situations where worry becomes even more common, though. Strong triggers for worry are situations that are:

Ambiguous - open to different interpretations.

Novel and new - so we don't have any experience to fall back on.

Unpredictable - unclear how things will turn out.

Does any of this sound familiar at the moment? The current worldwide health situation ticks all of these boxes, and so it makes sense that people are experiencing a lot of worry. It is an unusual situation with much uncertainty, which can naturally lead us to worry and feel anxious.

Are there different types of worry?

Worry can be helpful or unhelpful, and psychologists often distinguish between worries concerning 'real problems' vs. 'hypothetical problems'.

Real problem worries are about actual problems that need solutions right now. For example, given the very real concern about the virus at the moment, there are helpful solutions which include regular handwashing, social distancing, and physical isolation if you have symptoms.

Hypothetical worries about the current health crisis might include thinking about worst- case scenarios (what we might call catastrophizing). For example, imagining worst case scenarios such as most people dying.

When does worry become a problem?

Everyone worries to some degree, and some thinking ahead can help us to plan and cope. There is no 'right' amount of worry.We say that worry becomes a problem when it stops you from living the life you want to live, or if it leaves you feeling demoralized and exhausted.

How to cope with worry

It is natural for you to worry at the moment, but if you feel that it's becoming excessive and taking over your life - for example if it's making you anxious, or if you're stuggling to sleep - then it might be worth trying to find ways to limit the time you spend worrying, and taking steps to manage your well-being. In the next section of this guide we have included a selection of our favourite information handouts, exercises, and worksheets for maintaining well-being and managing worry. These can help you to:

Maintain balance in your life. Psychologists think that well-being comes from living a life with a balance of activities that give you feelings of pleasure, achievement, and closeness. Our information handout Look After Your Wellbeing By Finding Balance discusses this in more detail. The Activity Menu on the following page contains suggestions of activities to help you to distract yourself and stay active. Remember that we're social animals - we need connections to thrive and flourish. We would recommend trying to do at least some activities that are social and involve other people. In times like these you might have to find some creative ways to do social things at a distance. For example, by keeping in touch online or by phone.

Practice identifying whether your worry is 'real problem' worry, or 'hypothetical worry'. The Worry Decision Tree is a useful tool for helping you to decide what type your worry is. If you're experiencing lots of hypothetical worry, then it's important to remind yourself that your mind is not focusing on a problem that you can solve right now, and then to find ways to let the worry go and focus on something else. You might also use this tool with children if they are struggling to cope.

Practice postponing your worry. Worry is insistent - it can make you feel as though you have to engage with it right now. But you can experiment with postponing hypotheti- cal worry, and many people find that this allows them to have a different relationship with their worries. In practice, this means deliberately setting aside time each day to let yourself worry (e.g. 30 minutes at the end of each day). It can feel like an odd thing to do at first! It also means that for the other 23.5 hours in the day you try to let go of the worry until you get to your 'worry time'. Our Worry Postponement exercise will guide you through the steps you need to give it a try.

Speak to yourself with compassion. Worry can come from a place of concern - we worry about others when we care for them. A traditional cognitive behavioral therapy technique for working with negative, anxious, or upsetting thoughts is to write them down and find a different way of responding to them. Using the Challenging Your Thoughts With Compassion worksheet, you can practice responding to your anxious or worrying thoughts with kindness and compassion. We have provided a worked example to get you started.

Practice mindfulness. Learning and practicing mindfulness can help us to let go of worries and bring ourselves back to the present moment. For example focusing on the gentle movement of your breath or the sounds you hear around you, can serve as helpful 'anchors' to come back to the present moment and let go of worries.

Final tips to help manage anxiety or worry

Set a routine. If you are spending more time at home it is important to continue with a regular routine. Maintain a regular time for waking up and going to bed, eating at regular times, and getting ready and dressed each morning. You could use a timetable to give structure to your day.

Stay mentally and physically active. When you plan your daily timetable have a go at including activities that keep both your mind and body active. For example, you could try learning something new with an online course, or challenge yourself to learn a new language. It's also important to keep physically active. For example doing rigorous housework for 30 minutes, or an online exercise video.

Practice gratitude. At times of uncertainty, developing a gratitude practice can help you to connect with moments of joy, aliveness, and pleasure. At the end of each day take time to reflect on what you are thankful for today. Try and be specific and notice new things each day, for example 'I am grateful that it was sunny at lunchtime so I could sit in the garden'. You could start a gratitude journal, or keep notes in a gratitude jar. Encourage other people in your home to get involved too.

Notice and limit worry triggers. As the health situation develops it can feel like we need to constantly follow the news or check social media for updates. However, you might notice this also triggers your worry and anxiety. Try to notice what triggers your worry. For example, is it watching the news for more than 30 minutes? Checking social media every hour? Try to limit the time that you are exposed to worry triggers each day. You might choose to listen to the news at a set time each day, or you could limit the amount of time you spend on social media for news checking.

Rely on reputable news sources. It can also help to be mindful of where you are obtaining news and information. Be careful
to choose reputable sources. The World Health Organization provides excellent information here:
https://www.who.int/emergencies/diseases/ novel-coronavirus-2019/advice-for-public

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Free Guide To Living With Worry And Anxiety Amidst Global Uncertainty - Psychology Tools

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Our world is changing rapidly at the moment. Given some of the news coverage it is difficult not to worry about what it all means for yourself, and for those you love. We have put together this free guide Living with worry and anxiety amidst global uncertainty.

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Coronavirus Corner - Helpful Expert Tips and Resources to Manage Anxiety

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Coronavirus Corner - Helpful Expert Tips and Resources to Manage Anxiety

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ADAA understands that for many in our public community the COVID-19 pandemic is triggering increased anxiety - especially with such heightened media attention.

In response, we have created this resource page to provide helpful tips and strategies from our ADAA mental health professionals - as well as personal stories of triumph - to help you or a loved one struggling with anxiety around the coronavirus or with general health anxiety concerns.

The ADAA blog posts and videos contain information you need to know about the virus and helpful tips about how to mitigate against increased anxiety.

We are also including below current news articles and content from our partner and from health organizations that provide helpful information and expert tips for managing anxiety during this difficult period.

ADAA will also share this content on our Facebook and Twitter communities.

We encourage you to share these resources with family, friends and colleagues. If you have a resource you would like us to share here, please reach out to [email protected] .

Thank you and stay well!

PAGE QUICK LINKS

-- ADAA Statement from our Chief CMO and the Board - Panic vs. COVID-19 - March 18

-- ADAA April Triumph E-Newsletter - ADAA is Here to Help: Managing Coronavirus Anxiety

-- ADAA TeleMental Health Information and Member Provicer Listing

-- ADAA's Online Support Group

-- HealthUnlocked (the UK based organization that manages ADAA's peer-to-peer communities) launched a community to encourage positive engagement for members who are currently in isolation due to Coronavirus. The community is open for everyone now and is proving especially useful for those who have existing underlying health issues, as it connects with 600 other condition-specific communities and enables a highly personalised engagement with over 300 chronic conditions.

-- ADAA's Grupo de Apoya en Linea

ADAA Free Videos
Most recent videos are posted first
ADAA Blog Posts
Most recent blogs are posted first
ADAA Community Members - Personal Stories

Children, Teens and Parents

Coronavirus and OCD

General

How to Tell If Your Health Concerns Are Normal-Or a Sign of Something More, TIME magazine, Michelle Patriquin, PhD, ABPP

Episode 4. COVID-19 and the Brain, brainSTEM Podcast, Krystal Lewis, PhD

The Covid-19 Infodemic - Applying the Epidemiologic Model to Counter Misinformation, New England Journal of Medicine, Jack Gorman, MD

The Therapycast Vol 3 No 8, The Therapycast Podcast, James Cowart, PhD

COVID-19 took mental health to a dark place. The healing work starts now, CNET.com, Luana Marques, PhD

Don't Worry, You Can Learn to Talk to People Again, NYTimes.com, Larry I. Cohen, LICSW and Stefan Hofman, PhD

Covid metamorphosis: Exposure therapy can lessen the anxiety of re-engaging with society, Arkansas.com, Simon Rego, PsyD ABPP A-CBT

Why Temple Grandin wants your kids to go outside, CNN, Mary Alvord, PhD

Dreading post-pandemic crowds and social situations? Exposure therapy can help, Washington Post, Jill Ehrenreich-May, PhD and Simon Rego, PsyD, ABPP, A-CBT

Calls Grow to Abandon Regulations Eased Under COVID, Wall Street Journal, Mary Alvord, PhD

Commentary: To a class of 2020 college grad, the thought of a post-pandemic 'normal' brings double the anxiety, Chicago Tribune, Karen Cassiday, PhD, ACT

Vaccinated adults may have more freedom. But for kids, 'the rules haven't changed.', Washington Post, Mary Alvord, PhD

Mental health professionals are in high demand as the pandemic enters a second year, CNBC, Mary Alvord, PhD

Feeling Down? Got Achy Hips? Here Are All the Ways COVID Is Hurting Our Health That Have Nothing to Do With the Virus, Parade, ADAA President Luana Marques, PhD

How You're Doing: The Pandemic's Impact on Mental Health, WBUR, ADAA Board President Luana Marques, PhD

Tony Hsieh's Last Months are a Tragic Reminder of how COVID Isolation can Worsen Mental Health - Here's How to Help?, CNBC, Mary Alvord, PhD

Ways to Overcome the Covid Doldrums, CoastalView.com, Ken Goodman, LCSW

The U.S. Is Opening Up. For the Anxious, That Comes With a Cost, The New York Times, Mary Alvord, PhD and Martin M. Antony, PhD

Ask Liz: Re-entry into a post-Covid world can produce anxiety, Moultire News, Richa Bhatia, MD, FAPA

COVID-19 vaccine is enticing for people who hate needles, MarketWatch, Elizabeth McMahon, PhD

How to Deal with Crushing Vaccine FOMO, Vice, L. Kevin Chapman, PhD

Insurance Claim Data Show How Much Teen Mental Health Has Suffered During the U.S. COVID-19 Pandemic, Time, Mary Alvord, PhD

Nearly 50% of people are anxious about getting back to normal, pre-pandemic life - here's how to cope, CNBC, Jennifer Shannon, MA, LMFT and Ellen Hendriksen, PhD

Why we're scared for the pandemic to end, USA Today, Martin M. Antony, PhD

Anxiety and Depression Symptoms Surged During Pandemic, 42% of Americans Affected, CNSNews, ADAA President Luana Marques, PhD

The Hidden 'Fourth Wave' of the Pandemic, ADAA President Luana Marques, PhD

Six-Months After COVID-19: The Pandemic and Mental Health, Mary Alvord, PhD

How to Navigate Remote Learning with your Kids during COVID-19, Jenny C. Yip, PsyD, ABPP

When Do You Tell Someone You May Have Exposed Them to COVID-19, Shane Owens, PhD, ABPP

Self-Soothing During the Pandemic, Shondaland.com, Shane Ownes, PhD, ABPP

Army Sees Sharp Increase in Suicides during Corona Virus Pandemic, Board Member Sheila Rauch, PhD, ABPP and Arash Javanbakht, MD

Forecasting How COVID-19 Will Effect the Future of Mental Health, Michael Liebowitz, MD

The Mental Health Impact of COVID-19, Michael Liebowitz, MD

The psychology behind why some college students break Covid-19 rules, MSN.com, Mary Alvord, PhD

How to Deal with Health Anxiety During COVID-19, and Beyond, Shape.com, Ken Goodman, LCSW

Quarantine FOMO: Why you may still fear missing out, even when everything is canceled, USA Today, Kevin Chapman, PhD

Coronavirus Fatigue | From the Editor, Pikes Peak Courier, Luana Marques, MD

More Young Adults are Suffering From Depression Among Coronavirus, Wall Street Journal, Mary Alvord, PhD

Coronavirus Turmoil Raises Depression Risks in Young Adults, Wall Street Journal, Anne Marie Albano, PhD, ABPP, Mary Alvord, PhD, and Charles Nemeroff, MD, PhD

Job insecurity, child care: Moms reporting psychological distress amid coronavirus pandemic, USA Today, Karen Martinez, MD, MSc

How to know if your pandemic anxiety is normal or a problem, and what to do about it, Insider.com, David Rosmarin, PhD, ABPP

Covid-19 Might Lead To A 'Mental Health Pandemic', Forbes.com, Charles Nemeroff, MD, PhD

Explaining the fear of leaving your house amid a pandemic, WTKR.com, Ken Goodman, LCSW

Telemedicine Explodes to the Forefront Amid COVID-19, USA News - Health (and will appear in "Best Hospitals" October, 2020 hard copy issue), Mary Alvord, PhD

The Coronavirus Seems to Spare Most Kids From Illness, but Its Effect on Their Mental Health Is Deepening, Time.com, Mary Alvord, PhD

Free Mental Health Services That Offer Affordable and Accessible Support, Shape.com

What Months of Lockdown Does to Your Body and Brain, BusinessInsider.com, Simon Rego, PsyD

Is My Chest Tightness Anxiety or the Coronavirus?, TheCut.com, Beth Salcedo, MD and Great Hirsch, PhD

How to find resilience during the coronavirus pandemic, CNN.com, Mary Alvord, PhD

"Stopping the Noise in Your Head," an interview with Dr. Reid Wilson, Living Well With Kaitlin, Podcast, Kaitlin Soule, LMFT

Regulating Emotions & Building Resiliency in the Face of a Pandemic, Video 1, Harvard Medical School, ADAA president Luana Marques, PhD

How To Protect Your Mental Health During The Coronavirus Outbreak, NAMI blog post, Lynne S. Gots, PhD

Coping with Coronavirus Anxiety, TheGuardian.com, Instagram video with Luana Marques, PhD

Social Distancing: Tips to Navigate the New Normal, Baylor College of Medicine.com, Eric Storch, PhD

Free Coronavirus Anxiety Virtual Support Group, Resource from ADAA member Debra Kissen, PhD (Light on Anxiety)

Fun and Productive "Quarantined Projects - (Beyond Net-flixing!"), ADAA Graphic, Michelle Lozano, LMFT

Quarentena: profissionais de saúde dão dicas para manter a saúde mental em tempos de coronavírus, Gi.Globo.com

Life in the Time of Quarantine: A Blog Series, Michelle Lozano, A-LMFT

Virtual Care Package, Nvisionyou.com, Domique Apollon, MEd, LPC

Anxiety in the Time of Coronavirus (COVID-19), Blog post - CarolineDanda.com, ADAA Member - Caroline Danda, PhD

Building Psychological Strength podcast, bonus episode: Dealing with Anxiety During a Pandemic, ADAA member Ashley Smith, PhD

Anxiety & COVID 19 Part 1: Managing Anxiety & Uncertainty, Amy Jacobsen, PhD (ADAA member), Lindsey Murray, MA-LPC (ADAA member), Ashley Smith, PhD (ADAA member), and Heather Smith, PhD

For Clinicians/Therapists/Researchers
Most recent resources are posted first

Lancet COVID-19 Commission Statement on the Occasion of the 75th Session of the UN General Assembly, The Lancet, ADAA President Luana Marques, PhD

Mental Health for All: Science-Based Skills to Build Resilience During Stressful Times- Free On-line Course, Massachusetts General Hospital, Psychiatry Academy. Hosted by ADAA board president, Dr. Luana Marques. This course was created to support all who are feeling the emotional strain of unprecedented and stressful situations. While the COVID-19 pandemic is the genesis for the course, the evidence-based concepts and skills that are illustrated here will promote the healthy emotional development of anyone who is struggling to cope with chronic stress. Course is open through the end of October, 2020

Rising tide: Responding to the mental health impact of the COVID‐19 pandemic, ADAA Depression and Anxiety Journal, June 2020, Commentary by ADAA board member Sheila A. M. Rauch, PhD, ABPP, ADAA member Naomi M. Simon, MD, MSc, and ADAA member Barbara O. Rothbaum, PhD, ABPP

COVID‐19 and Anxiety and Depression in 2020, Depression and Anxiety Journal, June 2020, Editorial by journal editor-in-chief Murray B. Stein MD, MPH

Mental health participation in the fight against the COVID‐19 pandemic, ADAA's Depression and Anxiety Journal, May 2020 issue,
Editorial written by Murray Stein, MD (ADAA member and the Editor-in-Chief of the Journal).

Apoio à saúde mental para profissionais de saúde que lidam com o COVID-19 no Brasil

Hidden Inequalities: COVID-19's Impact on our Mental Health Workforce, Soo Jeong Youn,PhD, Torrey A. Creed,PhD, Shannon Wiltsey Stirman, PhD, Luana Marques, PhD

Understanding the Cracks: What COVID-19 Means for the Mental Health of the Marginalized in the United States and Opportunities for Response, Anna Bartuska BS/BA, Derri Shtasel, MD, MPH, Luana Marques, PhD

Flipping the Script: How Becoming a COVID-19 Patient Challenged My Skills as an Anxiety Therapist, Stephanie Woodrow, LCPC, NCC

How New York is battling a second crisis alongside COVID-19: Mental health, MarketWatch.com, Simon Rego, PsyDTelehealth for Evidence-Based Treatments: Clinical & Ethical Applications, CE/CME eligible on-demand webinar, Rachel Busman, PsyD and Jami M. Furr, PhD.

Tele-mental health and the Coronavirus, ADAA Blog post for mental health professionals, Stephen Schueller, PhD

Engaging Children and Teens in Telemental Health, Free ADAA On-Demand Webinar (no CEs), hosted by Mary Alvord, PhD

For Therapists: Teletherapy & Treating OCD Online, Live webinar - Thursday, April 9 - with ADAA members Reid Wilson and John Herschfield, MFT

Treating OCD During COVID-19 - Free CE Webinar Series from Rogers Behavioral Health

Coping with the Stress of Coronavirus, In this one hour video, Harvard Medical School Associate Professor in Psychology, and ADAA board president, Luana Marques, PhD, discusses tips and strategies for managing stress related to the COVID-19 pandemic. Eligible for credit.

Transgender OCD: A New Theme Following a Familiar Pattern, ADAA Blog Post for mental health professionals, Stephanie Woodrow, NCPC, NCC

Strategies for Effective Telehealth Sessions, ADAA Blog Post for mental health professionals, Jamie Micco, PhD, ABPP

Is Your Mask Securely Fastened?, ADAA Blog Post for mental health professionals, Shane Owens, PhD, ABPP

Being A Therapist During A Pandemic, Dominique Apollon, MEd, LPC

New York enlists more than 6,000 therapists to man free mental health care hotline amid coronavirus lockdown that's left millions in the state isolated and anxious, DailyMail.co.uk, Mary Alvord, PhD

Just Released Three-Hour Seminar: A Practical Guide to Providing Telepsychology with Minimal Risk, NationalRegister.org, Mary Alvord, PhD

For Clinicians: Psychiatric Treatments of Minority and Underserved Populations: Cognitive Behavioral Strategies To Manage Anxiety: Tools to Build Resilience, 19 March 2020 - 7th Harry E. Ford, III, MD/M. Henehan Lecture, Luana Marques, PhD

Coronavirus outbreak: How therapists stay connected to anxious, isolated clients during an uneasy time, Yahoo.com, Mary Alvord, PhD

Mental Health Professionals Are Preparing for an Epidemic of Anxiety Around the Coronavirus, MotherJones.com, Mary Alvord, PhD

Tips to Manage Post-Pandemic Anxiety

An Introvert's Guide to Socializing Again in a Partially Vaccinated World, Everyday Health, Jenny Yip, PsyD, ABPP

Why 'getting back to normal' may actually feel terrifying, National Geographic, ADAA President Luana Marques, PhDThe kids are finally out of the house, and parents are feeling separation anxiety, NBC News, Mary Alvord, PhD

Easing workplace anxiety post-pandemic, Philadelphia Inquirer, Daniel Chazin, PhD

Helping Kids Manage Anxiety and Ease Back Into Activities This Summer, Wall Street Journal, Eli Lebowitz, PhD; Mary Alvord, PhD; Richa Bhatia, MD, FAPA; Jill Ehrenreich-May, PhD; Erika J. Vivyan, PhD; Paul Greene, PhD; Ann-Marie Albano, PhD ABPP

The Age of Reopening Anxiety, The New Yorker, Judith Beck, PhD

Dreading the Return to Pre-Pandemic Life? Psychologists Talk Post-COVID Social Anxiety, Hypebae.com, Krystal Lewis, PhD

Effects of pandemic on mental health may mean big changes to the workplace, experts say, The Globe and Mail, ADAA President Luana Marques, PhD

On Mental Health Action Day, here are 5 tips to cope with 'reentry anxiety' amid COVID-19, Good Morning America, ADAA President Luana Marques, PhD

Many Americans still feeling increased anxiety, even as vaccine distribution surges, KCBS Radio, ADAA President Luana Marques, PhD

Why do the vaccinated still fear COVID?, Breaking One, Ken Goodman, LCSW

How Will We Cope with a "Return to Normal?", DAME Magazine, Krystal Lewis, PhD

5 Tips for Taming Back-to-School Anxiety, New York Times, Mary Alvord, PhD

Post-Pandemic Anxiety: Feeling Stressed as Things Return to Normal, Massachusetts General Hospital News, Soo Jeong Youn, PhD

Post-Pandemic Anxiety Is Real. Here's How to Conquer It, According to Mental Health Professionals, InsideHook, Karen Cassiday, PhD, ACT and Paul Greene, PhD

Anxious about post-vaccine travels? You're not alone, according to mental health pros., Washington Post, Martin Seif, PhD, ABPP and Ken Goodman, LCSW

Dreading post-pandemic crowds and social situations? Exposure therapy can help, Washington Post, Jill Ehrenreich-May, PhD and Simon Rego, PsyD, ABPP, A-CBT

General - Tips to Manage Coronavirus Anxiety
Articles appear in chronological order with the newest articles listed first
Coronavirus and OCD, Panic Disorder and Agoraphobia

Are People Having More Panic Attacks?, Quartz, Mary Alvord, PhD

Eating Recovery Center Resource: Living with OCD During COVID-19

If you wash your hands a lot, it doesn't mean you're 'so OCD.' Here's what it's really like to have it, WashingtonPost.com, John Chamberlain PhD

Coronavirus is causing a mental health crisis. Here's how to fight it, Vox.com, Arash Javanbakht, MD

Coronavirus Is Seriously Triggering My OCD, Self.com, Jenny Yip, PsyD

How the Coronavirus Pandemic Can Exacerbate Symptoms of Obsessive-Compulsive Disorder, Simon Rego, PsyD

For Professionals:Treating OCD During COVID-19 - Free CE Webinar Series from Rogers Behavioral Health

Finding Calm in the Middle of the COVID19 Storm When You Have Panic Attacks and Agoraphobia - ADAA Blog Post, Karen Cassiday, PhD

TreatMyOCD.com - If you have OCD and are struggling with contamination, harm, health-concern or other themes triggered by the coronavirus, one of NOCD's therapists that specialize in OCD could help you through video chat. Learn more: https://go.treatmyocd.com/adaa Living with obsessive-compulsive disorder during the coronavirus pandemic, NBCNews.com, Reid Wilson, PhD

Coronavirus is a 'personal nightmare' for people with OCD and anxiety disorders, NBCNews.com, Reid Wilson, PhD

America's germaphobes were ready for this - and have been for too long, WashingtonPost.com, Ken Goodman, LCSW, Andrew Rosen, PhD, Ashley Smith, PhD

OCD patients battling heightened fears amid spread of the coronavirus, 11Alive.com, Shala Nicely, LPC

OCD and anxiety disorder treatment can be complicated by coronavirus fears, Washington Post, Shala Nicely, LPC and Reid Wilson, PhDMental health experts offer advice on managing anxiety during coronavirus outbreak, KSBYNews.com, Eric Goodman, PhD

How to Deal with Coronavirus if you have OCD or Anxiety, Vice.com,Jon Hershfield, MA, LMFT and Shala Nicely, LPC

Some with OCD, other anxiety disorders are struggling amid the coronavirus epidemic. 'It's tripping the wire for many different people, ChicagoTribune.com, Karen Cassiday, PhD and Patrick McGrath, PhD

Coronavirus and Parents/Children/Teens/College Students

Mental Health Resources for Kids and Teens Who Are Struggling

How to Talk to Loved Ones When You're Worried About Their Mental Health

As US hits 200,000 COVID-19 Deaths, Experts Warn of Growing Mental Health Crisis

UCLA - COVID-19 Care Package - Helpful Resources

COVID-19 and Anti-Asian Racism, APA.org blog post

Childmind.org

Tips for Getting Comfortable in Your Mask with PPE (from University of Chicago Medicine, NYU Langone Health, and Emory)

NeedyMeds.org - Finding Help with the cost of Medicine - COVI9-19 Resources

Eating Recovery Center Resources

AnxietyUK - Coronavirus Support Resources

When the Pandemic Leaves Us Alone, Anxious and Depressed, NYTimes.com

COVID-19 Survey. Researchers at McMaster University in Canada would like to learn how you have been coping with the COVID-19 pandemic. Click on this link to participate in this research survey

Treating OCD During COVID-19 - Free CE Webinar Series from Rogers Behavioral Health

COVID-19 Resources for Youth and Young Adults, UMass Medical School

Coronavirus: Stressed, depressed, and feeling bad? You're not alone. Where to get free help online, USAToday.com

Resilience Blogs, Dan Saferstein, PhD

How to Respond Effectively to the Corona Crisis, YouTube video, by Dr. Russ Harris

America's Mental Health Pulse Infographic - April 2020, CohensVeteransNetwork.org

Meru Health - Covid-19 Digital Resources

Mental Health America (MHA.org) COVID-19 Resources

9 Resources for Coping with Coronavirus Anxiety, Healthline.com

Mental Health and COVID-19 Op-Ed, TheMentalHealthCoalition.org, Kenneth Cole

Addiction Treatment Facilities: Are They Prepared For The COVID-19 Coronavirus Outbreak?, Forbes.com

Surviving the Coronavirus: 9 Practical Steps for Couples, GoodTherapy.org

Guide to Mental Health Resources for COVID-19, Department of Psychiatry, Massachusetts General Hospital

Coronavirus Resource List, AllMentalHealth.org

Massachusetts General Hospital Department of Psychiatry - Guide to Mental Health Resources for COVID-19

MHA - Asian Americans Experience Sharp Increase In Percentages Screening With Severe Anxiety. Why?, MHA.org (Mental Health America)

NAMI - Updates on the Coronavirus - A Resource Guide, NAMI.org (National Alliance on Mental Health)

Mental Health and COVID-19 Toolkit and Helpful Resources, AFSP.org (American Foundation for Suicide Prevention)

Mental Health Liaison Group Letter on COVID-19 Mental Health SUD, March 20, 2020

Is there any good news about the coronavirus pandemic?, HarvardHealth.edu

How to turn the coronavirus anxiety into something positive (and why panic is damning), SFGate.com

HealthWell Launches New Fund to Assist At Risk or Quarantined Patients with COVID-19 Costs, HealthwellFoundation.org

Radical Healing in Times of Fear and Uncertainty, PsychologyToday.com

Talking to Kids About the Coronavirus, ChildMind.org

Don't Go Down a Coronavirus Anxiety Spiral, Wired.com

Talking About COVID-19: A Call for Racial, Economic, and Health Equity, OpportunityAgenda.com

Coronavirus Racism Infected My High School, NYTimes.com

Coronavirus Threat Escalates Fears - and Bigotry, APA.org

There is No "New Normal" Because There Was Never a "Normal."StateofAnxiety.com, Jon Patrick Hatcher

Quarantine and Chill: Keeping Calm in the Age of Pandemic Porn, StateofAnxiety.com, Jon Patrick Hatcher

CoronaAnxiety: How to Find Your Chill, StateofAnxitey.com, Jon Patrick Hatcher

As Fear of Spreads, Here's How to Keep a Cool Head, Vogue.com

How to Manage Your Anxiety About Coronavirus, Time.com

Coronavirus Isn't as Deadly as We Think, Slate.com

How to Cope with the Coronavirus According to Psychologists, BusinessInsider.com

Coronavirus Social Story - Flipsnack Visual Guide for Children on the Autism Spectrum - EasterSeals

https://www.goodnewsnetwork.org/

ADAA Resources Most recent additions are posted first

Your Video Therapist Will See You Now: Sessions have gone virtual amid the coronavirus pandemic, raising new challenges, Wall Street Journal, Anne Marie Albano, PhD, ABPP, Mary Alvord, PhD, Lynn Bufka, PhD, Rachel Busman, PsyD, ABPP and

Why Right Now is the Perfect Time to Start Therapy - ADAA Blog Post, Michelle Lozano, A-LMFT

For therapists: Telehealth for Evidence-Based Treatments: Clinical & Ethical Applications, CE/CME eligible on-demand webinar, Rachel Busman, PsyD and Jami M. Furr, Ph.D.

Top Ten Teletherapy Tips for Kids and Teens, ADAA blog post, Erika Vivyan, PhD

For Therapists: Tele-mental health and the Coronavirus, ADAA Blog post, Stephen Schueller, PhD

For Therapists: Engaging Children and Teens in Telemental Health, Free ADAA On-Demand Webinar (no CEs), hosted by Mary Alvord, PhDFor Therapists: Teletherapy & Treating OCD Online, Live webinar - Thursday, April 9 - with ADAA members Reid Wilson and John Herschfield, MFT

Therapists Switch to Online Therapy Because of Coronavirus Shutdowns: How You Can Still Get the Therapy You Need - Blog Post, Michael Stein, PsyD

Strategies for Effective Telehealth Sessions, ADAA Blog Post for mental health professionals, Jamie Micco, PhD, ABPP

Keep Calm and Carry On: Clinical Practice During the COVID-19 Pandemic, ADAA video, ADAA Past President Karen Cassiday, PhDADAA Telemental Health Information

ADAA Professional Members who Offer Telemental Health Services

Podcast: Innovative Technology: Telehealth, Tablets, & Other Technologies, ADAA member Patrick McGrath, PhD

Introduction to Telemental Health Practice Through Video Conferencing, ADAA professional on-demand webinar, Mary Alvord, PhD

Ethical and Effective Telemental Health Practice Through Video Conferencing, ADAA professional on-demand webinar, Mary Alvord, PhD

Telemental Health - Convenient, Effective and Here to Stay, ADAA professional blog post, Peter Yellowless, MD

Additional Resources
Manuais baseados em evidências em português para ajudar no suporte emocional durante o COVID-19:
If you find ADAA's content helpful and are in a position to do so, we would very much appreciate your support. Thank you. DONATE

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Coronavirus Corner - Helpful Expert Tips and Resources to Manage Anxiety | Anxiety and Depression Association of America, ADAA

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ADAA understands that for many in our public community the COVID-19 pandemic is triggering increased anxiety - especially with such heightened media attention. In response, we have created this resource page to provide helpful tips and strategies from our ADAA mental health professionals - as well as personal stories of triumph - to help you or a loved one struggling with anxiety around the coronavirus or with general health anxiety concerns.

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The Nike Training Club app helps you reach your fitness goals with expertly designed workouts from our world-class Nike Master Trainers. NTC provides free workouts for everything from bodyweight-only sessions, invigorating yoga classes, targeted training programs, and full-equipment home workouts for all fitness levels.

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No matter where you're starting, NTC's worldwide community of fun, approachable trainers can help guide you to where you're headed. After all, an app can help you work out, but it's the people who help you show up.

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Nike Training Club App. Home Workouts & More.

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

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Rethinking Stress: How Changing Your Thinking Could Save Your Life

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Rethinking Stress: How Changing Your Thinking Could Save Your Life

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We know stress can cause physical harm as well as premature death - but it doesn't have to be that way. In fact, rethinking stress to be a friend rather than a foe can serve a protective function and make stress something that works for us, rather than against us.

The physiological changes that come about from stress are not necessarily bad for us.

The key lies in our thinking. Our perception of stress can shift it from a negative force to a more positive one. Let me explain.

Stress: The Mind-Body Connection

It's been long established that the mind and body are closely connected. Now, research has found that the way we think about stress could add decades to our lives. Yep. Decades.

Research from Harvard has found that reframing stress as helpful rather than harmful can improve performance and reverse the physiological changes brought about by stress.

In the first of its kind, a massive study of almost 30,000 participants explored the relationship between the experience of stress, the perception of how stress affects health, and mortality. Researchers used data from the National Health Interview Survey (NHIS). Here's what they found:

The risk of premature death was increased if people who were experiencing stress believed that stress would adversely impact their health.

Those who reported experiencing high stress and who also believed that stress adversely affected health had a 43% increase in the risk of premature death.

Those who experienced high stress but didn't believe it to be harmful were at the lowest risk of dying - even lower than people who didn't experience a lot of stress.

Though further research is needed to establish a causal relationship, the evidence from this study is compelling. Stress alone isn't dangerous, but perceiving it to be is. If this were a causal relationship (and there's no evidence yet that it is), the combination of the experience of stress, together with the perception that stress is bad for health would be around the 14 th leading cause of death.

How Does it Work?

The exact mechanisms aren't clear but there are a few compelling theories.

1. Previous research has found that people who have a pessimistic expectation of life show poorer mental and physical health. They also display more negative health symptoms even in response to a placebo. Negative expectations may give rise to a self-fulfilling prophecy whereby the expectation that stress is harmful negatively influences the self-reporting of health.

2. People who have experienced moderate amounts of stress before may be more resilient to stress in the future. Therefore, when faced with a lot of stress, they have experience telling them that they get through it relatively unscathed.

3. Those who believe that stress adversely affects their health may be more likely to believe that stress is attributable to circumstances outside of their control. Research has shown that people who believe that control of things, like health, lies outside of themselves are more likely to experience trouble than those who believe their health is within their control.

4. In the same way anxiety spirals because of 'anxiety about the anxiety', being 'stressed about the stress' would likely exacerbate the experience of stress as well as the physiological effects.

5. Research has found that thinking about stress in a positive light stops blood vessels constricting during stress. It's this constriction has a hefty contribution to cardiovascular disease. Viewing stress as something positive actually keeps the blood vessels relaxed, similar to what happens when people experience joy and courage. When the effect of this is taken over a lifetime, this alone could be the difference between dying of a heart attack mid-life, and living a long and heart-attack free life.

When you view stress in a positive way, as something that is there to help you, your body believes you and your physiological response to stress becomes much healthier.

Stress? Helpful? Prove it. (Okay, here goes ...)

When something happens to cause stress, the brain activates the body for fight or flight. As part of this process, heart rate increases to send oxygen effectively to the brain - fuel for the brilliance that's about to follow. Now you are perfectly positioned to deal with the challenge coming your way.

Researchers from the University of California have found that some stress is good for you, as it keeps the brain more alert and improves performance. In studies done on rats (chosen because of their genetic and biological similarity to humans), a stressful event initated the proliferation of nerve cells that, upon maturity two weeks later, improved mental performance.

During times of physical or psychological stress, oxytocin (also known as the bonding hormone or the cuddle hormone) is released by the pituitary gland. Oxytocin works on the social centres of the brain, priming you to bond with others, look for support and strengthen relationships. The release of oxytocin is your brain's way of encouraging you to talk to someone about whatever it is you're going through.

Why do we look for emotional support? Because it's good for us - it's what we humans are wired to do - but also because emotional support from others is associated with a reduced physiological stress response. It decreases the levels of cortisol, the stress hormone.

Oxytocin is also a natural anti-inflammatory that protects the cardiovascular system from the effects of stress. During times of stress, it helps blood vessels stay relaxed and it helps heart cells heal from any damage done to them by stress. When you reach out for support, your body will release even more of this wonder-hormone to help you recover faster and more fully from stress. We are wired to seek out human connection and this is why. Our challenge is to listen to that, so nature can work its magic.

Under certain conditions, short term stress prepares the immune system system for assault from environmental stressors such as wounds, medical procedures, infection, vaccination, or a hard fought stint on a sports field. During stress, the body's defenders - the immune cells - enter the blood stream. As the stressor progresses, the cells leave the blood and enter the parts of the body that are about to go to battle, such as the skin.

The stress response increases the potentency of the immune cells. According to Professor of Psychiatry Firdaus S Dhabbar of Stanford University, recovery from surgery or vaccination is quicker if the stress response is activitated. This is also the case with immunisation. Psychological stress or a short bout of exercise before a vaccination will significantly increase the effectiveness of the vaccine response because a stress response will be activated.

But I've been Drummed About the Evils of Stress. How Do I Change My Thinking Now?

Stress is there to help us to survive, not to harm us. Of course,it doesn't always work out like this but according to research, this is due to our perception of stress, rather than the stress itself. The good news about perception is that changing it is something we can conrol.

How? Two words - positive reappraisal - which really just means change the way you think about it to change its emotional impact. The idea is to rethink stress to be something positive, rather than something harmful. We know from tons of research that the way you think about something will effect how you feel about it. Here are two ways to do this:

1. Frame stress as a challenge rather than a threat. When you do this, you become alive to the opportunities, rather than the threats.

2. Rather than thinking of stress as the enemy, think of it as something that's going to energise you and get your body ready to perform at its prime.
Your heart might feel like it's about to beat itself out of your chest - but that's okay, because it's getting the oxygen to your brain so you can do what you need to do to shine.

Your body might be shaking, but that's just energy - positioning you for a stellar performance.

For A Boost, Add this

So how does a person let go of thinking one way about stress and start thinking about it in a positive light?

Researchers (not just me!) have suggested mindfulness as a mechanism.

Positive reappraisal and mindfulness seem to work together to reduce the effects of stress.

By stepping back from thoughts, emotion and feeings, mindfulness can make way for potentially damaging thoughts to be reappraised.

We know that mindfulness can reduce stress by inducing the relaxation response, but it can also produce physical changes in the cardiovascular and autonomic systems. This gives mindfulness a degree of heft over and above it being simply a relaxation response. Research has found that although mindfulness and relaxation can improve mood, only mindfulness has the capacity to decrease ruminative thoughts - the tendency to think about things over and over, and a risk factor for depression.

There are many ways to practice mindfulness, see here for one.

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Rethinking Stress: How Changing Your Thinking Could Save Your Life -

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We know stress can cause physical harm as well as premature death - but it doesn't have to be that way. In fact, rethinking stress to be a friend rather than a foe can serve a protective function and make stress something that works for us, rather than against us.

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Supporting Clinicians During the COVID-19 Pandemic

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Supporting Clinicians During the COVID-19 Pandemic

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An Article For Leadership

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If the address matches an existing account you will receive an email with instructions to reset your password

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How to Create a New Exercise Routine You'll Actually Enjoy

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How to Create a New Exercise Routine You'll Actually Enjoy

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Wherever you are on your wellness journey, it's never too late to set some new fitness goals. Here a few tips that will make it a little easier to develop a routine that sticks.

Pick exercises you like to do.

If you force yourself into doing exercises and routines you absolutely loathe, you'll only strengthen your disdain for exercise and workouts altogether. This kind of thinking will likely cause you to abandon exercise as a whole. Instead, give yourself time and opportunity to find exercises by taking a new class, or scheduling a beginners workout with a personal trainer. Then make the exercises you actually enjoy the staple of your workouts.

Team up!

Having an exercise buddy can boost your enthusiasm and make the more tedious parts of your routines more interesting. A partner can be there to offer support, compassion, as well as help pass the time with conversation and jokes. An exercise buddy can even encourage you to do an extra couple minutes on the bike, and hold you accountable to just show up, even when you might not want to.

Start slow.

Don't take on more than you can handle, especially in the beginning stages of working out. If we've learned anything from failed or forgotten New Year's resolutions, most people wind up dropping their goals within a couple weeks. Why? It might be because they can't realistically keep up with the idealistic ambition they began with.

If exercise hasn't been a regular part of your life for a while, try to ease your way back into it. If you overdo it, you'll burn out quickly and feel intimidated by the thought of "having to go back to that gym again."

If you find yourself overwhelmed by the workout you've planned, consider creating shorter routines that can be done in segments. You can then add to your routine as you become stronger, healthier, and more habitual in your exercising.

Create goals and track progress.

One of the most effective ways to maintain motivation to exercise (and to do anything, really) is to realize the benefits that you're getting by doing it.

When you start out, keep in mind the reasons you want to exercise. Visualize yourself receiving the benefits of exercise, whatever they are for you. If you want to get back on the basketball court with your buddies, then see yourself running up and down the court. If you want to lose weight for the summer, see yourself on the beach in a swimsuit, in shape and proud of yourself.

Keep a record of your workouts and time you workout each day. Also, keep a record of the changes you notice in yourself; whether it's something visible like weight loss, or just how much better you're feeling.

Lastly, set milestones and reward yourself when you reach them. Don't be overcritical of yourself if you don't achieve all of them on time. Keep trying, and your new actions will become ingrained, positive habits.

Stick with it.

Many people don't "love" exercise, but it doesn't have to be that way. Learning to make physical activity and exercise a regular habit in your life can be achieved by breaking down your excuses, planning ahead, visualizing success, and holding yourself accountable.

Want more information on how to create an exercise routine that works for you? Need help getting motivated to be more physically active? Check out LivingFit by SelfHelpWorks, an online course that's available on many Bravo employee portals.

Log in to your company portal to sign up for the course, or learn more about how SelfHelpWorks can work for your organization and empower your employees on this webinar or by contacting Bravo for a demo.

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How to Create a New Exercise Routine You'll Actually Enjoy

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Wherever you are on your wellness journey, it's never too late to set some new fitness goals. Here a few tips that will make it a little easier to develop a routine that sticks. If you force yourself into doing exercises and routines you absolutely loathe, you'll only strengthen your disdain for exercise and workouts altogether.

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Going to Bed and Waking UpEasy as 1, 2, 3! 

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Going to Bed and Waking UpEasy as 1, 2, 3! 

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Healthy bedtime and waking up habits can make all the difference in your day.

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Zumba Fitness - Classes, Apparel, DVD's and Trainings

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Pretty much the most awesome workout ever. Dance to great music, with great people, and burn a ton of calories without even realizing it.

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Free for health care professionals through 21/01

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A healthcare professional's resource for free mindful wellness sessions.

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Free for health care providers

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We at Asana Charlestown want to support all health care workers during this crisis. We appreciate the work you are doing to save lives and slow the spread of this virus.

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Podcast: Play in new window | Download (Duration: 29:47 - 34.3MB)

This is a challenging time for physicians and the entire healthcare workforce. That's putting it mildly. The coronavirus pandemic is affecting all of us, physically and emotionally. In emergency medicine, we are used to dealing with stressful situations, but this pandemic brings new personal and professional challenges. We are managing severe illness for which we have no proven treatment, watching patients suffer and die alone, and living with constant worry of infecting our loved ones or even dying of the virus ourselves. Some of us are doing this in overwhelmed healthcare systems with limited resources, including personal protective equipment (PPE). How can we manage this new level of stress?

In this miniseries, we'll dive deeper into some of the moral challenges we are facing, and explore some ways to cope. Dr. Wendy Lau, an EM physician and wellness expert, has been studying at the Upaya Institute and Zen Center. She emphasizes the power of human connection, and offers a framework, using the mnemonic GRACE, to help us think through and prepare for difficult moral dilemmas.

How are you coping with the stress of the coronavirus pandemic? Did you find this miniseries helpful? Connect with us and share your thoughts and experiences, on social media @empulsepodcast, or through our website, ucdavisem.com.
***Please rate us and leave us a review on iTunes! It helps us reach more people.*** Hosts:
Dr. Julia Magaña, Assistant Professor of Pediatric Emergency Medicine at UC Davis

Dr. Sarah Medeiros, Assistant Professor of Emergency Medicine at UC Davis
Guest:
Dr. Wendy Lau, Emergency Medicine Physician, Wellness Expert and Yoga Instructor, with a background in Zen Buddhism.

Dr. Wendy Lau's Website, including Physician Pandemic Support

Roshi Joan Halifax, Abbot at Upaya Institute and Zen Center in Santa Fe, New Mexico

Rushton, Cynda. Moral Resilience: Transforming Meal Suffering in Healthcare. Oxford University Press, October 2018.

Rushton, CH. Principled Moral Outrage: An Antidote to Moral Distress?AACN Advanced Critical Care 2013 Jan-Mar;24(1):82-9

Turner K, Rushton CH. "Why Are We Doing This?" Creating New Narratives to Meet Futility With Integrity. AACN Adv Criti Care. Summer 2019;30(2):198-203

Rushton CH. Cultivating Moral Resilience. Am J Nurs. 2017 Feb;117(2 Suppl 1):S11-S15

***

Thank you to the UC Davis Department of Emergency Medicine for supporting this podcast and to Orlando Magaña at OM Audio Productions for audio production services.

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This is a challenging time for physicians and the entire healthcare workforce. That's putting it mildly. The coronavirus pandemic is affecting all of us, physically and emotionally. In emergency medicine, we are used to dealing with stressful situations, but this pandemic brings new personal and professional challenges.

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Growing Our Resilience & Wellbeing During COVID-19

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Growing Our Resilience & Wellbeing During COVID-19

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H uman resilience is frequently described like a rubber band-its capacity to return to its original form after being stretched is akin to our own ability to bounce back after a challenging life event. While this analogy focuses on the capacity to bounce back, it is also important to understand resilience in terms of initial flexibility.

"Corey Keyes, a professor of psychology at Emory University, posited that in order to understand mental health disorders, there is a need to study both our challenges and our wellbeing," says Alan D. Schlechter, MD, clinical associate professor in the Department of Child and Adolescent Psychiatry at NYU Langone and member of its Child Study Center. "Dr. Keyes found that high levels of stress do not necessarily result in low levels of wellbeing, and in fact a substantial percentage of human beings enjoy high levels of wellness despite stressful conditions."

When people report simultaneous experiences of high levels of stress and high levels of wellbeing, it is the latter that offers significant protection from the most negative aspects of our challenges. "This stressful period during the 2019 coronavirus disease pandemic is stretching our wellbeing in order to help us bounce back and, in doing so, growing our resilience, as well as that of our children," Dr. Schlechter says.

The Concept of PERMA

Together with the Department of Child and Adolescent Psychiatry's WonderLab, Dr. Schlechter presents the benefits of a concept developed at the University of Pennsylvania called PERMA-short for positive emotions, engagement, relationships, meaning, and accomplishment-and how parents can use it during the COVID-19 pandemic.

Positive Emotions

"People often consider the terms happiness and positive emotions as interchangeable, but among the nearly 20 topics that are studied alongside happiness are calm, pride, interest, confidence, amusement, and inspiration, and each cause an individual to respond differently in the face of stress," Dr. Schlechter says. For example, hope has a strong correlation with effort and self-regulation; enjoyment is highly correlated with interest and determination; and happiness has been shown to improve our memory, accuracy, collaborative problem-solving, and creativity. "Calm and tranquility have been shown to have the greatest effect on our immune system," Dr. Schlechter says. "Overall, positive emotions enhance our ability to thrive."

Engagement

Engagement exists when you are deeply involved in an activity or absorbed by an experience-your deepest character traits are accentuated by your involvement. "This process leads you to be invigorated and enhances your wellbeing significantly," Dr. Schlechter says. "Have you heard of being 'in the zone'? The character traits when you are fully engaged include qualities like gratitude, citizenship, or wisdom."

Relationships

You can have all the accomplishment you want, but if you can't share it with someone else, it loses a lot of its luster, Dr. Schlechter says. "There is no higher correlation with wellbeing than the quality of our relationships; whether it is the good moments or getting over the bad, having someone's hand to hold or someone to speak with-even if it's over a phone-will predict your relative success."

Meaning

"This is what matters to you, what makes sense to you, and is often the springboard for your purpose in life," Dr. Schlechter says. It is often found in people who give of themselves. "Meaning acts as a life jacket during difficult moments-even pandemics," Dr. Schlechter adds. "Caring for the people around us, participating in the activities that matter most, can keep a person afloat."

Accomplishment

This isn't just the big "A" accomplishments, like graduating from school or winning an important race. "Right now a little 'a' may be helping us through the day-did I get my kids to engage in something, did I provide a decent meal, did I push myself to exercise?" Dr. Schlechter says.

Using PERMA During COVID-19

There are so many different challenges in front of us, it may be hard to know where to start. "But PERMA gives us a unique roadmap for ourselves and our kids. You need a drop in every bucket to truly flourish," Dr. Schlechter says. "This may be particularly hard when the activities that engage you are not available, friends are dealing with their own crisis, meaningful work has been paused, and the limitations in activity make it hard to go to sleep."

Instead, it can be helpful to find resilience in the micromoments of our wellbeing. "I may not be enjoying the sunny day in the park, but I can open my window and enjoy the sun," Dr. Schlechter says. "The circumstances of a pandemic practically push us into doing almost everything in new and novel ways-and use our strengths."

Whatever you are doing to boost your wellbeing, share it with someone every day, Dr. Schlechter says. "We need to have extraordinary discipline in these moments regarding every aspect of our PERMA, including taking time to have some emotional disclosure," he says. "Feeling understood by others is helpful, and when we allow others to feel known by us, this too is meaningful. If your 'meaning' bucket is empty right now, just connecting with someone else may be your good deed of the day. It may be cleaning your home, reading a book, or writing in a journal-do something that matters to you on a daily basis. We all need to stay afloat right now."

During this time, Dr. Schlechter says, our instinct may be to quickly get rid of the hardship, the stress, and the fear being spread by COVID-19. "There is truth in that, but just trying to get rid of these may not be the best way to cope over the next couple of months," Dr. Schlechter says.

Much of our resilience may have come from our occupation, sports, hobbies, or spending time with friends and family-all of which are restricted at the moment. "Instead, we are accumulating small moments of engagement, micro ones, for ourselves and our children," Dr. Schlechter says. "The goal is to have a drop in each bucket of PERMA, and at the moment we may only have access to small droplets, or smaller buckets. Importantly, though, even small moments of wellbeing bolster our resilience to manage and deal with this challenge."

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Growing Our Resilience & Wellbeing During COVID-19

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H uman resilience is frequently described like a rubber band-its capacity to return to its original form after being stretched is akin to our own ability to bounce back after a challenging life event. While this analogy focuses on the capacity to bounce back, it is also important to understand resilience in terms of initial flexibility.

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This technique of taking slow, deep breaths through your nose can be beneficial to anyone.

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A Loving-Kindness meditation is a direction of thoughts of care, concern, and love towards oneself and others.

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Turning Point: The Center for Hope and Healing

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Progressive Muscle Relaxation by Turning Point: The Center for Hope and Healing

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6 Breathing Exercises That Can Help You Relax in 10 Minutes or Less

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Overworked, sleep-deprived, and stressed out? Same. But luckily, there are plenty of ways to regain a sense of calm that don't require investing a chunk of your paycheck in fancy-schmancy spa treatments.

In fact, one the best relaxation methods is entirely free. All you need is a pair of healthy lungs, your breath, and 10 minutes of "me" time. It's called controlled breathing.

Controlled breathing exercises can help keep your mind and body in shape, by helping to lower blood pressure, promote feelings of calm and relaxation, and relieve stress. Herakova N, et al. (2017). Effect of respiratory pattern on automated clinical blood pressure measurement: an observational study with normotensive subjects. DOI: 10.1186/s40885-017-0071-3 Naik G, et al. (2018). Effect of modified slow breathing exercise on perceived stress and basal cardiovascular parameters. DOI: 10.4103/ijoy.IJOY_41_16

While the long-term benefits of breathing exercises haven't been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness, and putting yourself on the path to Zen.

Ready to harness the power of your inhales and exhales? Here are six expert-approved ways to relax using controlled breathing exercises borrowed from centuries-old yoga and meditation traditions.

This breathing exercise is especially effective before bed. According to yoga instructor Rebecca Pacheco, it works similarly to counting sheep.

"If you're having trouble falling asleep, this breath can help take your mind off the racing thoughts or whatever might be distracting you," she says.

How to do it: Begin by sitting or lying down in a comfortable position. Your eyes can be open or closed. Inhale for 4 counts, and then exhale for 4 counts.

All inhalations and exhalations should be made through your nose, which adds a slight, natural resistance to your breath. Once you get these basics down, try 6-8 counts per breath.

The abdominal breathing technique can be really helpful before experiencing a particularly stressful event like taking an exam or giving a big presentation. Oy, our hearts are pounding just thinking about it.

However, Pacheco said, "Those who operate in a stressed state all the time might be a little shocked by how hard it is to control the breath." So, if the pacing doesn't come naturally to you at first, don't sweat it. Just keep practicing.

How to do it: Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing diaphragm (not your chest) to inflate with enough air to create a slight stretching sensation in your lungs. Slowly exhale.

According to physiologist and breathing expert Alison McConnell, taking 6-10 deep, slow breaths per minute for 10 minutes each day using this breathing technique can help reduce your heart rate and blood pressure.

Keep at it for 6 to 8 weeks, and those benefits might stick around even longer.

The progressive muscle relaxation method works best when you're sitting at home, in your office chair, or even in your car. By intentionally tensing and then relaxing each muscle group one at a time, you can nix excess tension from head to toe.

How to do it: Close your eyes and focus on tensing and relaxing each muscle group for 2 to 3 seconds. Start with your feet and toes, and then move up to your knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes. Maintain deep, slow breaths the entire time.

Having trouble staying on track? Psychologist and anxiety and panic specialist Patricia Farrell suggests inhaling through your nose, holding for 5 counts while tensing your muscles, and then exhaling through your mouth as you release those muscles.

If holding your breath ever feels uncomfortable, tone it down to just a few seconds.

Experiencing major deadline pressure at work? Try alternate nostril breathing to refocus and reenergize. According to Pacheco, it can help and make you feel more awake and alert. "It's almost like a cup of coffee," she says.

How to do it: Start by sitting in a comfortable meditative pose. Hold out your dominant hand and press the tips of your pointer and middle fingers into your palm, leaving your ring finger, pinky finger, and thumb extended.

Bring your hand up in front of your face and press your thumb on the outside of one nostril. Inhale deeply through your open nostril. At the peak of your inhalation, release your thumb, press your ring finger on the outside of your other nostril, and exhale.

Continue this pattern for 1-2 minutes before switching sides so that you inhale through the nostril that you originally used to exhale, and vice versa. Spend equal amounts of time inhaling and exhaling through both nostrils.

This breathing exercise is an alternative to equal breathing that can also help you fall asleep faster. It has roots in yoga's pranayama, which is all about helping people learn how to gain control over their breath.

How to do it: Begin by sitting or lying down in a comfortable position. Your eyes can be open or closed. Press the tip of your tongue to the roof of your mouth, slightly open your mouth, and exhale until you reach the bottom of your breath.

Close your mouth and quietly inhale through your nose for 4 counts. Then hold your breath for 7 counts. Finally, exhale very slowly so that it takes a total of 8 counts to return to the bottom of your breath.

Repeat for 4 full breaths, and work your way up to 8 breaths over time.

Wake up and look on the bright side of life with this breathing exercise. "It's pretty abdominal-intensive, but it will warm up the body, shake off stale energy, and wake up the brain," says Pacheco.

If alternate nostril breathing is like a cup of coffee, think of Kapalabhati breathing like a shot of espresso, she added.

How to do it: Begin sitting in an upright position with good posture and your hands on your knees. Take a long, slow inhale through your nose. Then exhale powerfully (also through your nose) by contracting your lower belly.

Your body will naturally inhale again, so focus mainly on your forceful exhales as you continue this fiery breathing technique. Once you're comfortable with the abdominal contraction component, up your pace to 1 inhale-exhale every 2 seconds for a total of 10 breaths.

Your breath is one of your best defenses against daily stress, frustration, and existential angst. Once you learn the art of expert inhaling and exhaling, you'll likely start to feel better. You might notice that you've developed a little extra resilience and grace.

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Overworked, sleep-deprived, and stressed out? Same. But luckily, there are plenty of ways to regain a sense of calm that don't require investing a chunk of your paycheck in fancy-schmancy spa treatments. In fact, one the best relaxation methods is entirely free.

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Art of Living Foundation stands with all healthcare workers during this global pandemic. We offer to each of you, at no cost, our evidence-based breathing techniques to keep you resilient and strong on the frontlines.

From reducing stress to getting better rest, these techniques have a demonstrated measurable impact on quality of life.

Over 100 independent studies conducted on four continents and published in peer review journals, have demonstrated a comprehensive range of benefits from practicing Sudarshan Kriya™ and related breathing exercises taught in S.

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Research Result Key Findings

How SKY Breath Meditation is changing lives
-A dozen leading publication reviews-

The Easy Breathing Technique That Can Lower Your Anxiety 44% AUGUST 18, 2015

Breathing is the New Yoga! 9 Shortcuts to Calming Anxiety
AUGUST 11, 2016

An Incredible Alternative to Mindfulness You Never Heard Of
APRIL 9, 2016

Breathing Lessons
SEPTEMBER 27, 2006

"A yoga-based technique that targets healing and stress is gaining favor"

3 Science-Backed Ways to Relieve Pain and Stress
AUGUST 7, 2017

Art of Living on CNN Project Life
APRIL 1, 2008

As health care workers, you are on the front lines caring for the sick during the COVID-19 pandemic.

This unprecedented situation is putting immense strain on you and our health care systems.

You may be feeling stressed, overwhelmed, frustrated...afraid.

We, here at the Art of Living, are here to support you.

Through our , we want to provide you with tools you can quickly put into practice to help sustain you during this time. The Art of Living is now offering this course free of charge to health care workers during the COVID-19 pandemic.

We know your time is limited. With this online format, in just 30 minutes, you will learn a few simple breathing techniques, and then schedule a time at your convenience to learn Sudarshan Kriya™, or SKY, online from an Art of Living instructor.

These evidence-based techniques have been shown in over 70 peer-reviewed studies to increase immune cells, reduce stress, and improve sleep and well-being.

Thank you health care workers

where our courses made a difference

touched through our courses & events

✓ Lifetime, access, anytime/anywhere

✓ Exclusive bonus content

✓ Lifetime, access, anytime and anywhere

✓ 2 Live sessions with a certified teacher

More Free Resources: During this time, we are committed to providing resources to the community regardless of ability to pay. You can access these offerings, including live online meditations, in our free resources page.

A powerful program brought to you by compassionate experts.

Sri Sri Ravi Shankar, humanitarian leader, spiritual teacher and ambassador of peace, creator of The Happiness Program and Sudarshan Kriya.

Recognized as a leading figure in contemporary meditation and for building bridges between inner peace and peace in the world, Sri Sri Ravi Shankar founded the Art of Living programs 39 years ago. Since then, this movement has inspired a wave of transformation that has reached over 154 countries, touching millions of lives.

Now for the first time ever, in response to this crisis, you can do the Happiness Program online. Teachers around the country are available to guide you through these practices to clear your mind, drop stress, and open your heart.

The live program features real-time interaction with highly trained teachers and a digital community of fellow participants.

The on-demand program lets you learn at your own pace and on your schedule with two of our best trainers, Spencer Deslisle and Patti Montella.

Either way you choose, you're in for a power-packed experience.

Spencer Deslisle and Patti Montella, lead trainers for the video on demand program.

on Sudarshan Kriya™ & related practices (SK&P)

Overcome these challenging times with a one-of-a-kind breathing meditation

✓ Lifetime, access, anytime and anywhere

✓ 2 Live sessions with a certified teacher

More Free Resources: During this time, we are committed to providing resources to the community regardless of ability to pay. You can access these offerings, including live online meditations, in our free resources page.

To all the doctors, the paramedics, frontline workers, for your services, your dedication, we cannot express our gratitude enough. Please don't ignore yourself. Your good rest is absolutely essential and it's necessary to keep you charged and keep you healthy. Art of Living Foundation and its counselors are ready for you, anytime to help you. This meditation will be tremendously beneficial to you. You'll feel the energy and enthusiasm renewed in you to carry your noble mission forward. .

- Sri Sri Ravi Shankar, Art of Living Founder

Please feel free to reach out to us at elearning@us.artofliving.org

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The Art of Living Online wellness Program

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Art of Living Foundation stands with all healthcare workers during this global pandemic. We offer to each of you, at no cost, our evidence-based breathing techniques to keep you resilient and strong on the frontlines. From reducing stress to getting better rest, these techniques have a demonstrated measurable impact on quality of life.

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Different age groups need different amounts of sleep. In each group, the guidelines present a recommended range National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source of nightly sleep duration for healthy individuals. In some cases, sleeping an hour more or less than the general range may be acceptable based on a person's circumstances.

Sleep recommendations for vary widely UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. newborns are not available because sleep needs in this age group View Source and can range from as few as 11 hours to as many as 19 hours per 24-hour period.

These guidelines serve as a rule-of-thumb for how much sleep adults need National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. babies, children, and View Source while acknowledging that the ideal amount of sleep can vary from person to person. Some people need more or less sleep each night than those reflected in the ranges.

Deciding how much sleep you need means considering your overall health, daily activities, and typical sleep patterns. Some questions that you help assess your individual sleep needs include:

Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?

Do you have coexisting health issues that might require more rest?

Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?

Do your daily activities require alertness to do them safely? Do you drive every day and/or operate heavy machinery? Do you ever feel sleepy when doing these activities?

Are you experiencing or do you have a history of a sleep disorder?

Do you depend on caffeine to get you through the day?

When you have an open schedule, do you tend to sleep in more?

You can use your answers to these questions to hone in on your optimal amount of sleep.

The American Academy of Sleep Medicine organized a panel of sleep experts to create these recommendations. The panel members reviewed hundreds of high-quality research studies about sleep duration and key health outcomes like cardiovascular disease, depression, pain, and diabetes.

After studying the evidence, the panel used several rounds of voting and discussion to narrow down the ranges for the amount of sleep needed at different ages. The final recommendations have been endorsed by other medical organizations, such as the Sleep Research Society, the American Academy of Pediatrics, and more.

Once you have a nightly sleep goal based on the hours of sleep that you need, it is time to start planning for how to make that a reality.

Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities do not trade off with sleep. While cutting sleep short may be tempting in the moment, it does not pay off in the long run because sleep is essential for you to perform at your best, both mentally and physically.

Getting more sleep is a key part of the equation, but remember that it is not just about sleep quantity. Quality sleep matters too, and it is possible to get the hours that you need but not feel refreshed because your sleep is fragmented or non-restorative. Fortunately, improving your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of improvements include:

If you are a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep. Teens in particular face a number of unique sleep challenges to getting the sleep they need.

If you or a family member are experiencing symptoms such as significant sleepiness during the day, insomnia, leg cramps, snoring, or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or find a sleep professional to determine the underlying cause.

You can try using our sleep diary to track your sleep habits. This can provide insight about your sleep patterns and needs. It can also be helpful to bring with you to the doctor if you have ongoing sleep problems.

Learn more about our Editorial Team

References

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

2. Kirsch, D. (2022, September 12). Stages and architecture of normal sleep. In S. M. Harding (Ed.). UpToDate., Retrieved March 1, 2023, from
https://www.uptodate.com/contents/stages-and-architecture-of-normal-sleep

3. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
https://pubmed.ncbi.nlm.nih.gov/25979105/

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How Much Sleep Do You Need? | Sleep Foundation

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Sleep is essential, but how much sleep do we really need? Learn about how many hours of sleep kids and adults need and ready useful tips for how to get them.

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Insufficient or interrupted sleep can have serious health consequences, but sleep problems aren't always easy to identify. For that reason, a sleep diary is a valuable tool for tracking sleep, monitoring sleep habits, and documenting sleeping problems. Both patients and doctors find information in patient-kept sleep diaries useful.
Download our Sleep Diary Download our Sleep Log For the best experience, Sleep Foundation recommends using Adobe Acrobat Reader DC.
What Is a Sleep Diary?

A sleep diary is a daily record of important sleep-related information. Although not all sleep diaries are identical, they commonly include details about:

Bedtime and/or lights-out time

Wake-up time

How long it takes to fall asleep

The number and duration of sleep interruptions

The number and duration of daytime naps

Perceived sleep quality

Consumption of alcohol, caffeine, and/or tobacco

Daily medications

Daily exercise

Sleep diaries are also called sleep journals or sleep logs. These terms are typically used interchangeably, although some consider a sleep diary to be more detailed than a sleep log. Regardless of the name, all of these are patient-recorded methods of tracking information about sleep.

Why Use a Sleep Diary?

A sleep diary is an important tool for evaluating a person's sleep. Doctors often request a sleep diary, but some people may use one on their own accord.

By keeping a record of sleep, the diary makes it possible to calculate total sleep time. A sleep record also helps people identify sleep disruptions and other factors that can influence sleep quality.

Identifying details about habits that affect sleep can show patterns that help explain sleeping problems. For healthcare providers, the concrete entries in a sleep diary are often more reliable and usable than a general recollection about sleep habits.

Another way that a sleep diary is used is in preparation for certain specialized sleep studies. A sleep diary can enhance the validity of sleep tests by showing that a person's sleep is stable in the lead-up to the study.

How Do You Use a Sleep Diary?

To keep the most accurate sleep diary, fill it out carefully every day. Many sleep diaries contain one short section to complete in the morning and another in the evening.

Staying current and updating your diary as you go helps avoid any gaps in your memory. For that reason, you want to keep your sleep diary and a pen in an easily accessible place where you'll be reminded to fill it out every day.

If you're filling out a sleep diary on doctor's orders, make sure to use the form they provide and follow any accompanying instructions.

Doctors usually advise patients to keep a sleep diary for at least one week. You may need to update your diary for two weeks or more, though, depending on how it's being used.

If you've decided to start a sleep diary on your own, you can decide for yourself how long to keep recording your sleep information and how often to review it.

Sleep Environment Checklist

Our sleep routines wouldn't be complete without the ideal sleep environment. In the era of working from home, it's more important than ever to have a designated space for rest and personal time.

There is a lot of different factors that play into the design of an ideal bedroom, and the following are some key ways to ensure the best night's sleep possible:

Keep the temperature of your room between 60-70° Fahrenheit

If you live in a noisy area, use earplugs or other noise cancelling devices to ensure your sleep is quiet and peaceful

Blackout curtains or a sleep mask can help keep your room dark during the early hours of the morning, or during the day if you are a shift worker

Make a habit of cleaning your sheets and blankets on a regular basis, and ensure that your bed has been made before going to sleep

Use a diffuser or incense to create a soothing aroma in your room, like lavender or lemon

Download our Bedroom Environment Checklist

Conducting a Sleep Hygiene Check-in With Your Sleep Diary

If you're keeping a sleep diary as a personal initiative, you can use it to benefit your health by conducting a check-in.

As you review your sleep diary, a handful of questions can help you evaluate your sleep:

Am I budgeting enough time for sleep?

Is my sleep schedule consistent or full of fluctuations?

Am I spending significant time lying in bed without being able to fall asleep?

Is my sleep disrupted in the night? If so, is there any pattern in the diary that might explain why?

Is my sleep satisfying? Do I feel drowsy during the day?

Am I taking naps that are too long or too late in the day that could be affecting my nighttime sleep?

Is my use of alcohol, caffeine, and/or medications affecting my sleep time or sleep quality?

As you go through these questions, you can identify opportunities to apply practical tips to boost your sleep hygiene and contribute to your overall wellness.

Routines For Morning And Night

When it comes to sleep routines, it's easy to focus solely on what happens in the evenings. However, how we start our days is just as important. The morning is how we introduce ourselves to each day, so getting off to a good start is a routine that takes consistency.

In the evenings, there are several routines that are often suggested, such as avoiding electronics 30-60 minutes before bed and avoiding heavy food and liquids as you're nearing bedtime. Here are some tips for continuing those strong habits in the morning:

Even on weekends, wake up around the same time as you do during the week

Give your body two full hours to wake up, as opposed to rushing out of bed into your daily obligations

Get outside for some vitamin D and daylight exposure as often as you can during the day

Skip the late afternoon coffee and cut off your caffeine intake by 2pm each day

If you can help it, avoid naps during the day. If you really need one, keep it to 30 minutes as early in the afternoon as possible

Download our Sleep Wake Checklist

When Should You See a Doctor About Sleep?

If you are keeping a sleep diary and notice that you aren't getting sufficient sleep, talk with your doctor. Your doctor can review your sleep diary with you and determine whether or not any tests are necessary to diagnose and address your sleeping problems.

Regardless of if you've started a sleep diary, talk with a doctor if you have any of the following symptoms:

Significant difficulty either falling asleep or staying asleep through the night

Impaired thinking, attention, mood, or physical performance during the day

Excessive daytime sleepiness, especially if it feels like there are moments when you can't resist dozing off

Very loud snoring and/or snoring that involves choking or gasping sounds

How Does a Sleep Diary Compare With Other Methods of Tracking Sleep?

Although sleep diaries are frequently used by healthcare providers, they aren't the only method of tracking sleep. Other methods include:

Actigraphy uses a special device worn on the wrist to monitor movement, including sleep. Actigraphy is often recommended when doctors are trying to identify a sleep problem because it offers more objective data than a sleep diary. That said, results from sleep logs and actigraphy are often similar, and sleep diaries are simpler and less expensive. In many situations, doctors may request that patients use both at the same time to get a subjective and objective assessment of sleep.

Sleep questionnaires involve subjective evaluations of sleep without the detailed recordings made in a sleep diary. Though potentially useful, sleep questionnaires are typically less precise than a sleep log.

Sleep studies, such as a polysomnography conducted in a specialized lab, are necessary for the formal diagnosis of some sleep disorders. Because of the detail it provides, a polysomnography is the gold standard for identifying many sleep disorders, but it is expensive and requires spending at least one night in a sleep clinic.

Wearable activity trackers, mobile phones, and other types of consumer sleep trackers can offer data about your sleep. Many of these use the same technology as actigraphy to calculate your daily movement and sleep time. Although these devices can be useful for conducting sleep hygiene check-ins, most have not been rigorously tested to ensure their accuracy.

Because of its simplicity, low-cost, and broad insight into sleeping habits, the sleep diary remains an important part of recording and measuring sleep that may be used at a doctor's request or on one's own.

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Sleep Diary: How and Why You Should Keep One | Sleep Foundation

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Insufficient or interrupted sleep can have serious health consequences, but sleep problems aren't always easy to identify. For that reason, a sleep diary is a valuable tool for tracking sleep, monitoring sleep habits, and documenting sleeping problems. Both patients and doctors find information in patient-kept sleep diaries useful.

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Ted Talk: The benefits of a good night sleep

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Ted Talk: The benefits of a good night sleep

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Shai Marcu: The benefits of a good night's sleep

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It's 4am, and the big test is in 8 hours. You've been studying for days, but you still don't feel ready. Should you drink another cup of coffee and spend the next few hours cramming? Or should you go to sleep?

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22 Mindfulness Exercises, Techniques and Activities For Adults

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22 Mindfulness Exercises, Techniques and Activities For Adults

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21 Mindfulness Exercises & Activities For Adults (+ PDF)

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Mindfulness exercises for adults and practitioners to learn more about it.

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Description

Meditation at the Hammer sessions are led by Diana Winston, Director of Mindfulness Education at MARC, and by guest leaders. Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Each session also offers a new daily life practice for the week.

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Mindful Meditation at the Hammer by UCLA on Apple Podcasts

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Description Meditation at the Hammer sessions are led by Diana Winston, Director of Mindfulness Education at MARC, and by guest leaders. Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Each session also offers a new daily life practice for the week.

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A new six-part BBC series, starting this week, looks at the newest research from around the world to find out what could it be that makes us happy.

We all want to be happy but the problem has always been that you can't measure happiness.

Happiness has always been seen as too vague a concept, as Lord Layard, Professor of Economics at the LSE and author of "Happiness - lessons from a new science" points out.

"There is a problem with the word happiness.

"When you use the word happy, it often has the sort of context of balloons floating up into the sky or something frivolous."

Now scientists say they can actually measure happiness.

Neuroscientists are measuring pleasure. They suggest that happiness is more than a vague concept or mood; it is real.

Measuring happiness

Social scientists measure happiness simply by asking people how happy they are.

It is argued that what a person says about their own happiness tends to tally with what friends or even strangers might say about them if asked the same question.

Most people say they are fairly happy.

The leading American psychologist Professor Ed Diener from the University of Illinois, told The Happiness Formula that the science of happiness is based on one straightforward idea:

"It may sound silly but we ask people 'How happy are you 1-7, 1-10?

"And the interesting thing is that produces real answers that are valid, they're not perfect but they're valid and they predict all sorts of real things in their lives."

One type of measurement even tries to record people's levels of happiness throughout the day wherever they are.

Ecological momentary assessment uses hand held computers.

The person being quizzed is bleeped and then taken through a questionnaire.

"The measures are not perfect yet I think they are in many ways as good as the measures economists use," said Professor Diener.

It is a remarkable claim. Simply by asking people, we have a measure of happiness that is as good as the economists' measure of poverty or growth.

And if true, governments could be judged by how happy they make us.

An adviser to the Prime Minister, David Halpern, told us that within the next 10 years the government would be measured against how happy it made everybody.

Power of happiness

Happiness seems to have almost magical properties.

We have not got proof, but the science suggests it leads to long life, health, resilience and good performance.

Scientists work by comparing people's reported happiness and a host of other factors such as age, sex, marital status, religion, health, income, unemployment and so on.

In survey after survey involving huge groups of people, significant correlations between happiness and some other factors are repeated.

At the moment scientists cannot prove causation, whether for example people are healthy because they are happy, or whether people are happy because they are healthy.

However, psychologists have been able to identify some very strong links.

According to Professor Diener the evidence suggests that happy people live longer than depressed people.

"In one study, the difference was nine years between the happiest group and the unhappiest group, so that's a huge effect.

"Cigarette smoking can knock a few years off your life, three years, if you really smoke a lot, six years.

"So nine years for happiness is a huge effect."

Richer but no happier

Happiness researchers have been monitoring people's life satisfaction for decades.

Yet despite all the massive increase in our wealth in the last 50 years our levels of happiness have not increased.

"Standard of living has increased dramatically and happiness has increased not at all, and in some cases has diminished slightly," said Professor Daniel Kahneman of the University of Princeton.

"There is a lot of evidence that being richer... isn't making us happier"

The research suggests that richer countries do tend to be happier than poor ones, but once you have a home, food and clothes, then extra money does not seem to make people much happier.

It seems that that level is after average incomes in a country top about £10,000 a year.

Scientists think they know the reason why we do not feel happier despite all the extra money and material things we can buy.

First, it is thought we adapt to pleasure. We go for things which give us short bursts of pleasure whether it is a chocolate bar or buying a new car.

But it quickly wears off.

Secondly, it is thought that we tend to see our life as judged against other people.

We compare our lot against others. Richer people do get happier when they compare themselves against poorer people, but poorer people are less happy if they compare up.

The good news is that we can choose how much and who we compare ourselves with and about what, and researchers suggest we adapt less quickly to more meaningful things such as friendship and life goals.

What makes us happy?

According to psychologist Professor Ed Diener there is no one key to happiness but a set of ingredients that are vital.

First, family and friends are crucial - the wider and deeper the relationships with those around you the better.

It is even suggested that friendship can ward off germs. Our brains control many of the mechanisms in our bodies which are responsible for disease.

Just as stress can trigger ill health, it is thought that friendship and happiness can have a protective effect.

According to happiness research, friendship has a much bigger effect on average on happiness than a typical person's income itself.

One economist, Professor Oswald at Warwick University, has a formula to work out how much extra cash we would need to make up for not having friends.

The answer is £50,000.

Marriage also seems to be very important. According to research the effect of marriage adds an average seven years to the life of a man and something like four for a woman.

The second vital ingredient is having meaning in life, a belief in something bigger than yourself - from religion, spirituality or a philosophy of life.

The third element is having goals embedded in your long term values that you're working for, but also that you find enjoyable.

Psychologists argue that we need to find fulfilment through having goals that are interesting to work on and which use our strengths and abilities.

Unhappiness

However, there are also many things we experience in life that can produce lasting unhappiness.

Professor Ed Diener identifies two key events which can have lasting effects.

After the loss of a spouse it can take several years to regain the previous level of well-being.

The loss of a job can affect a person for years even they are back to work.

So if you are born grumpy are you always going to be grumpy?

The question of whether we can actually use our knowledge of what makes us happy to lift our levels of happiness permanently is hotly debated by psychologists.

According to the positive psychologist Professor Martin Seligman of the University of Pennsylvania it is possible to lift our biological set range of happiness, at least to some extent if we work at it.

"The best you can do with positive emotion is you can get people to live at the top of their set range.

"So I think you've got about 10 to 15% leverage but you can't take a grouch and make him giggle all the time."

The first episode of The Happiness Formula was shown on BBC Two at 1900 BST on Wednesday.

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A new six-part BBC series, starting this week, looks at the newest research from around the world to find out what could it be that makes us happy. We all want to be happy but the problem has always been that you can't measure happiness.

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Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.

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Please talk to your doctor or local suicide help line immediately if you are having suicidal thoughts.

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Every year, 200 000 people intentionally take their own lives in the Western Pacific Region, accounting for 25% of global suicides. Over 75% of all suicides in the region occur in low- and middle-income countries. Risk factors contributing to suicidal thought or behaviour include previous suicide attempts, harmful use of alcohol and mental disorders. However, many suicides are impulsive in moments of crisis where their ability to deal with financial loss, chronic illness and other life's stresses breaks down.

Suicide can be prevented by:

Creating a national response to suicide prevention, including a comprehensive multisectoral suicide prevention strategy;

Restricting access to pesticides, firearms, certain medications and other means of suicide;

Incorporating suicide prevention as a core component of health-care services; and

Mobilizing communities to provide support to vulnerable individuals, overcome stigma, engage in follow-up care and support those bereaved by suicide

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Every year, 200 000 people intentionally take their own lives in the Western Pacific Region, accounting for 25% of global suicides. Over 75% of all suicides in the region occur in low- and middle-income countries. Risk factors contributing to suicidal thought or behaviour include previous suicide attempts, harmful use of alcohol and mental disorders.

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(links to videos, fact sheets, guides)

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Countries, territories and areas in the WHO Western Pacific Region:

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Andrea Imsen & Nerina Hernandez

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Sewelo Sosome & Onkemetse Phoi

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Clara Lopez & Natalia Serrano

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Wandile Mabaso & Nkulungwane Mtetwa & Sisana Makhanya

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Makhosi Makhobalo & Matheo Ndaule & Mothamaha Oteki

& Ernest Chaka

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Mwayi Konyani Namangale & Chikabachi Daire

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Nicoleta Popa & Iuliana Costas

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Tanzania (Mbeya):

Danistan Mwenisongole & Editha Sanga & Nadiya Jiwa

Tanzania (Mwanza):

Glory Rwehazura & Joan John & Salim Msonga
& Douglas Renatus

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Cissy Ssemambo & Lameck Kiyimba