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AboutKidsHealth - The Hospital for Sick Children

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Everyday mindfulness | AboutKidsHealth at The Hospital for Sick Children

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Virtual Wellness Center - Visual Relaxation

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Can a neural network learn to recognize doodles? See how well it does with your drawings and help teach it, just by playing.

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Here are Difficult Mandalas Coloring Pages for Adults to print out for free.
Mandala is a Sanskrit word meaning a circle, and metaphorically a universe, environment, or community.

For centuries, many cultures (e.g. Tibet) have used the Mandala as a tool to facilitate meditation. The ones suggested here are of various styles and levels of difficulty, ranging from easy to complex!

NEW: Discover our new website 100% Free Mandalas to print and color (for children and adults) : www.free-mandalas.net

Simple mandala with petals

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Here are Difficult Mandalas Coloring Pages for Adults to print out for free. Mandala is a Sanskrit word meaning a circle, and metaphorically a universe, environment, or community. For centuries, many cultures (e.g. Tibet) have used the Mandala as a tool to facilitate meditation.

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Progressive Muscle Relaxation: An Essential Anxiety Skill #27

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Nutrition: Eating Right and Staying Active

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Nutrition: Eating Right and Staying Active

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Nutrition & Fitness Center (for Teens) - Nemours KidsHealth

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This site for teens has information and advice on food, exercise, and sports.

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We all know that exercise is good for our physical health and our mental well-being, but with all the things that teenagers are trying to cram into their day sometimes, it's tough for them to hit the gym or get outside when they arrive home after dark.

Gym memberships and personal trainers can be expensive, and some facilities won't allow teens under 18 to attend without an adult present.

While no parent of a tween or teen wants their kid to be on their phones any more than they already are, no one can argue that the Internet can help your child live a more healthy lifestyle. There are a lot of great exercise apps and YouTube channels out there to help people get or keep fit right from their homes, and many are great options for our big kids (or bonus if you can do them together.)

These are great options when your teen is off-season from a sport, stuck inside because of weather (or a pandemic), or just wants to fit a workout into their busy schedule.

These are also great to keep on hand for the next time your teen complains that they are bored or that they don't want to get off their phones. In our house, as long as you are being productive, I won't complain about the extra screen time!

The Best Apps For Teens to Exercise At Home

Contrary to popular opinion, you don't need a ton of equipment, fancy home gym, or even that much space, to have an effective workout. All you and your teen need is a little help from technology for some video guidance, and in some cases, as little as seven minutes.

Apple Fitness Plus is designed exclusively for people who have an Apple Watch and an iOS device (and optional Apple TV). You need an Apple Watch to use the service, which offers a variety of workout class types, including core, HIIT, strength, yoga, rowing, cycling and treadmill running.

Of course, if your teen has an iPhone, then utilizing Apple Health is a great start to track activity. Used in conjunction with an apple watch, there can be a lot of healthy family competition on who is getting the most steps, doing the most fitness activities, drinking the most water, etc. Now that's a competition I wouldn't mind losing.

Nike Training Club can help guide you through your at-home fitness routines by providing free workouts such as yoga sessions, cardio, bodyweight workouts, abs and other targeted workouts, and more. This app is perfect for those who are working out in smaller spaces and need help customizing their workout routines accordingly. There are 100+ designed workouts for all levels to help your teen live a healthier lifestyle.

Yoga for Beginners will make yoga workouts easy to learn and can track fitness progress. I personally love doing yoga in the morning and I find that these guided videos create a calm atmosphere while also teaching me new things about the art of yoga. If your teen is looking to challenge themselves, then this is not the app for them.

Blogilates: Casey Ho is a fun and well-known YouTube fitness guru and her app is great for customized workouts, healthy recipes, and motivation.

Daily Workouts Fitness Trainer is great for someone that wants a quick workout and to take steps towards better health and increased physical activity. With this app, it is almost as if you have a personal trainer wherever you go. There are 100+ exercises That are great for both men and women.

7-minute Workout Is a great way to get fit and healthy in less than 10 minutes. The app is designed to encourage users to make exercising a daily habit make be short, there is higher intensity. This is great if you're looking for more of a challenge.

Glo: Glo is great if you have a teen who is looking for a little more Zen in their life. This is among the most popular apps for mindful fitness, and it includes a plethora of yoga, meditation, pilates, and core-strengthening classes.

The Best YouTube Channels for Teens To Work Out At Home

Pamela Reif is a popular German fitness model who began her channel to share her workouts and meal plans. She creates home-workout plans for her followers to help them stay on track and keep motivated.

Chloe Ting is a fitness coach that provides a multitude of 30-day fitness plans that can be found on both her website and YouTube channel. You can follow the hashtag series #chloetingchallenge, which allows her viewers to share their progress with both her and their peers. Her video tutorials for ab workouts are infamous.

PopSugar Fitness is a bit more unconventional but quite a fun way to stay fit. Their classes include dance (Zumba), cardio, kickboxing, and yoga to name a few. They find ways to incorporate popular music to bring in a spunky twist to fitness as we know it.

MadFit choreographs workouts to different songs, similar to PopSugar Fitness. Her song workouts are short videos that focus intensely on your target areas.

At the end of the day, you and your teen can choose whichever avenue works best with your schedule and fitness goals. Even if you spend 10 minutes a day going for a walk, this can be a great way to stay active and get some fresh air.

Parenting Teens and Tweens Can Be Challenging, But Maybe These Popular Posts That Other Parents Found Helpful Can Make It A Little Easier:
5 Amazing Organizational Apps for Teens Practical Advice From A Therapist To Help You And Your Teens Cope Right Now Teen Boy Body Issues Are A Thing, Here;s How To Help Here's How To Make Sure Your Teens Have Fun And Are Productive This Summer

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The Best Apps For Teens to Exercise At Home

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We all know that exercise is good for our physical health and our mental well-being, but with all the things that teenagers are trying to cram into their day sometimes, it's tough for them to hit the gym or get outside when they arrive home after dark.

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This virtual Wellness Center includes activities and resources to support the well-being of staff, students, and parents by promoting health and wellness. Explore each area to discover strategies and tools that work for you.

If you are in crisis or are in need of immediate mental health support, call 988.

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Virtual Wellness Center - San Diego County Office of Education

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Virtual Wellness Center - SDCOE serves our county's most vulnerable students and supports school leaders, teachers, and students across the county.

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Care Solace: Mental Health Care

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All information entered on the Care Solace website is completely confidential and securely stored. They do not share specific user information to any third parties or even the district itself.

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

Email us at Call us 24x7 at (888) 515-0595 weserve@caresolace.org
We speak English, Spanish (Hablamos Español), Mandarin, Vietnamese, Cantonese, Tagalog and Korean
or Video Chat

Please note, Care Solace is not an emergency response service nor mental health services provider. In the event of a life threatening emergency, please call 9-1-1 or the National Suicide Hotline (800) 273-8255.

Please allow access to your camera to get connected with a Care Companion™️

We apologize, but no Care Companion™️ is available right now.

You can try again in a few minutes or in the mean time, you can email us at weserve@caresolace.org and expect a response within 15 minutes.

This call is recorded and may be reviewed for quality and training purposes.

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Liberty Union High School District : Care Match

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All information entered on the Care Solace website is completely confidential and securely stored. They do not share specific user information to any third parties or even the district itself.

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The counselors at Heritage High School are trained in crisis counseling and available to all students for additional support if needed. However, some concerns require additional outside support that can be found within the community.

*Please note that these outside resources are in no way associated with LUHSD; this is merely a list of local resources available to parents to research/discuss with their pediatrician.

Top 100 Mental Health Resources Online

Contra Costa Crisis Center

Suicide Awareness- What to look for: 7 Essential Steps

Non-Emergency California Emotional Support Line

- CA Warm-Line Website

Domestic Abuse - Is it abuse? What is a healthy relationship?

https://www.thehotline.org/

Access Mental Health Appointment Line:

This Health Access Line is an easy-to-use resource for mental health and substance use services. Call toll-free 1-888-678-7277 for:

Pathways to Health and Wellness (No Fee Counseling): 925-941-7940

Rainbow Community Center: 925-692-0090

George & Cynthia Miller Wellness Center, Behavioral Health - Martinez: 925-313-7940 *Offers short-notice/same-day behavioral health appointments

Transportation Services

Tri Delta Transit (Public Bus):

- General Info: 925-754-6622

- Route Info: 925-754-4040

- Pricing Info: $3.75 day pass, $33 for 20 rides, $57 31 day calendar pass

Local Food Assistance:

https://www.foodpantries.org/ci/ca-brentwood

Foodbank @ LMC Pittsburg campus - does not need to be a student

Free breakfast/lunch @ Heritage, Freedom and Liberty during distance learning: Free Meal Service / En Español

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Counseling / Community Resources & Crisis Support

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The counselors at Heritage High School are trained in crisis counseling and available to all students for additional support if needed. However, some concerns require additional outside support that can be found within the community. *Please note that these outside resources are in no way associated with LUHSD; this is merely a list of local resources available to parents to research/discuss with their pediatrician.

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Why therapist Kenya Crawford believes in Open Path

We'd like to share a personal blog post by Open Path Psychotherapy Collective member therapist Kenya Crawford, LMHC (she/they). Kenya is a licensed psychotherapist and racial... Read More

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Affordable Counseling | Affordable Therapy | Open Path Collective

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Open Path connects clients in need with mental health professionals who offer affordable therapy for $40-70 per session.

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There’s a Name for the Blah You’re Feeling: It’s Called Languishing (Published 2021)

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The neglected middle child of mental health can dull your motivation and focus — and it may be the dominant emotion of 2021.

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Learn why mental health is important - a website created by one of our very own HHS students

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It is important to create a self care routine to maintain your mental and physical health. It doesn't have to be fancy, daily, nor long. Incorporate activities that bring you joy and relaxation to your weekly routine that will help you maintain your overall health. Writing down these activities on a habit tracker can be a way to help you get started.

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*If you are in a crisis in need of supports... 

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*If you are in a crisis in need of supports... 

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Immediate Help:

Call (24/7):  2-1-1  OR
800-833-2900

Text (24/7): HOPE to 20121

Call 9-8-8 for Crisis/Mental Health/Suicide prevention support

National Suicide Prevention Hotline:  800-273-8255

Anxious about COVID-19: Text HOME to 741741 to connect with a Crisis Counselor

Call 9-1-1 if it is an emergency

Additional hotline info and supports
Contra Costa Crisis Center:

Grief: 800-837-1818

Homeless: 800-808-6444

TTD/TYY: 925-938-0725

Website: www.211cc.org

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Resource from SHAPA Counseling

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SHAPA Counseling - Virtual Relaxation Room

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Create a mantra that you can repeat to help calm yourself down. For example, "I am calm" or "I am relaxed." Feel free to get creative and make up your own!

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We all experience crises in our lives. Sometimes these crises are big, like a divorce, a death, or a layoff. Sometimes these crises are small, like traffic, a long line at check out, or not knowing what to wear that day. distress tolerance skills help you get to a more manageable emotional place for crisis survival.

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DBT Distress Tolerance Skills: Your 6-Skill Guide to Navigate Emotional Crises

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We all experience crises in our lives. Sometimes these crises are big, like a divorce, a death, or a layoff. Sometimes these crises are small, like traffic, a long line at check out, or not knowing what to wear that day. distress tolerance skills help you get to a more manageable emotional place for crisis survival.

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Great way to de-stress

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Follow a colorful blessing of globetrotting unicorns as they gallop around the world on an incredible whistle-stop tour. This ultimate search app challenges you to find 7 friendly unicorns among each colourful and vibrant scene. Follow the unicorns across 15 exciting levels: from a star-studded film premiere and a flamboyant festival, to a wild safari adventure and a beautiful tropical beach. Here's a quick overview of the features: 15 intricately illustrated scenes to search, and seven sensational unicorns to spot in every location. Take your search skills to the extreme - once you've found a...

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Online Colouring and Quiz Activities for Adults - Michael O'Mara Books

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Follow a colorful blessing of globetrotting unicorns as they gallop around the world on an incredible whistle-stop tour. This ultimate search app challenges you to find 7 friendly unicorns among each colourful and vibrant scene. Follow the unicorns across 15 exciting levels: from a star-studded film premiere and a flamboyant festival, to a wild safari adventure and a beautiful tropical beach.

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1. Stop, Breathe, & Think

2. Smiling Mind

3. I Am

4. Shine

5. Headspace

6. Calm

7. Relaxing Mood

8. Colorfy

9. Happify

10. Sanvello

11. Relaxing Melodies

12. iBreathe

13. White Noise lite

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What you may be feeling during this pandemic... 

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What you may be feeling during this pandemic... 

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Executive Summary

During the global pandemic, a palpable sense of collective grief has emerged. Grief expert David Kessler says that grief is actually multiple feelings that we must manage. In an interview with HBR, he explains how the classic five stages of grief (denial, anger, bargaining, sadness, acceptance) apply today, and the practical steps we can take to manage the anxiety. Those include balancing bad thoughts with good; focusing on the present; letting go of things you can't control; and stocking up on compassion. Kessler also talks about a sixth stage of grief: meaning. After acceptance, he says, we will find meaning in the hard-to-fathom events and we will be stronger for it.

HBR Staff/d3sign/Getty Images

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Some of the HBR edit staff met virtually the other day - a screen full of faces in a scene becoming more common everywhere. We talked about the content we're commissioning in this harrowing time of a pandemic and how we can help people. But we also talked about how we were feeling. One colleague mentioned that what she felt was grief. Heads nodded in all the panes.

If we can name it, perhaps we can manage it. We turned to David Kessler for ideas on how to do that. Kessler is the world's foremost expert on grief. He co-wrote with Elisabeth Kübler-Ross On Grief and Grieving: Finding the Meaning of Grief through the Five Stages of Loss. His new book adds another stage to the process, Finding Meaning: The Sixth Stage of Grief. Kessler also has worked for a decade in a three-hospital system in Los Angeles. He served on their biohazards team. His volunteer work includes being an LAPD Specialist Reserve for traumatic events as well as having served on the Red Cross's disaster services team. He is the founder of www.grief.com, which has over 5 million visits yearly from 167 countries.

Kessler shared his thoughts on why it's important to acknowledge the grief you may be feeling, how to manage it, and how he believes we will find meaning in it. The conversation is lightly edited for clarity.
HBR: People are feeling any number of things right now. Is it right to call some of what they're feeling grief?
Kessler: Yes, and we're feeling a number of different griefs. We feel the world has changed, and it has. We know this is temporary, but it doesn't feel that way, and we realize things will be different. Just as going to the airport is forever different from how it was before 9/11, things will change and this is the point at which they changed. The loss of normalcy; the fear of economic toll; the loss of connection. This is hitting us and we're grieving. Collectively. We are not used to this kind of collective grief in the air.
You said we're feeling more than one kind of grief?
Yes, we're also feeling anticipatory grief. Anticipatory grief is that feeling we get about what the future holds when we're uncertain. Usually it centers on death. We feel it when someone gets a dire diagnosis or when we have the normal thought that we'll lose a parent someday. Anticipatory grief is also more broadly imagined futures. There is a storm coming. There's something bad out there. With a virus, this kind of grief is so confusing for people. Our primitive mind knows something bad is happening, but you can't see it. This breaks our sense of safety. We're feeling that loss of safety. I don't think we've collectively lost our sense of general safety like this. Individually or as smaller groups, people have felt this. But all together, this is new. We are grieving on a micro and a macro level.
What can individuals do to manage all this grief?
Understanding the stages of grief is a start. But whenever I talk about the stages of grief, I have to remind people that the stages aren't linear and may not happen in this order. It's not a map but it provides some scaffolding for this unknown world. There's denial, which we say a lot of early on: This virus won't affect us. There's anger: You're making me stay home and taking away my activities. There's bargaining: Okay, if I social distance for two weeks everything will be better, right? There's sadness: I don't know when this will end. And finally there's acceptance. This is happening; I have to figure out how to proceed.

Acceptance, as you might imagine, is where the power lies. We find control in acceptance. I can wash my hands. I can keep a safe distance. I can learn how to work virtually.
When we're feeling grief there's that physical pain. And the racing mind. Are there techniques to deal with that to make it less intense?
Let's go back to anticipatory grief. Unhealthy anticipatory grief is really anxiety, and that's the feeling you're talking about. Our mind begins to show us images. My parents getting sick. We see the worst scenarios. That's our minds being protective. Our goal is not to ignore those images or to try to make them go away - your mind won't let you do that and it can be painful to try and force it. The goal is to find balance in the things you're thinking. If you feel the worst image taking shape, make yourself think of the best image. We all get a little sick and the world continues. Not everyone I love dies. Maybe no one does because we're all taking the right steps. Neither scenario should be ignored but neither should dominate either.

Anticipatory grief is the mind going to the future and imagining the worst. To calm yourself, you want to come into the present. This will be familiar advice to anyone who has meditated or practiced mindfulness but people are always surprised at how prosaic this can be. You can name five things in the room. There's a computer, a chair, a picture of the dog, an old rug, and a coffee mug. It's that simple. Breathe. Realize that in the present moment, nothing you've anticipated has happened. In this moment, you're okay. You have food. You are not sick. Use your senses and think about what they feel. The desk is hard. The blanket is soft. I can feel the breath coming into my nose. This really will work to dampen some of that pain.

You can also think about how to let go of what you can't control. What your neighbor is doing is out of your control. What is in your control is staying six feet away from them and washing your hands. Focus on that.

Finally, it's a good time to stock up on compassion. Everyone will have different levels of fear and grief and it manifests in different ways. A coworker got very snippy with me the other day and I thought, That's not like this person; that's how they're dealing with this. I'm seeing their fear and anxiety. So be patient. Think about who someone usually is and not who they seem to be in this moment.
One particularly troubling aspect of this pandemic is the open-endedness of it.
This is a temporary state. It helps to say it. I worked for 10 years in the hospital system. I've been trained for situations like this. I've also studied the 1918 flu pandemic. The precautions we're taking are the right ones. History tells us that. This is survivable. We will survive. This is a time to overprotect but not overreact.

And, I believe we will find meaning in it. I've been honored that Elisabeth Kübler-Ross's family has given me permission to add a sixth stage to grief: Meaning. I had talked to Elisabeth quite a bit about what came after acceptance. I did not want to stop at acceptance when I experienced some personal grief. I wanted meaning in those darkest hours. And I do believe we find light in those times. Even now people are realizing they can connect through technology. They are not as remote as they thought. They are realizing they can use their phones for long conversations. They're appreciating walks. I believe we will continue to find meaning now and when this is over.
What do you say to someone who's read all this and is still feeling overwhelmed with grief?
Keep trying. There is something powerful about naming this as grief. It helps us feel what's inside of us. So many have told me in the past week, "I'm telling my coworkers I'm having a hard time," or "I cried last night." When you name it, you feel it and it moves through you. Emotions need motion. It's important we acknowledge what we go through. One unfortunate byproduct of the self-help movement is we're the first generation to have feelings about our feelings. We tell ourselves things like, I feel sad, but I shouldn't feel that; other people have it worse. We can - we should - stop at the first feeling. I feel sad. Let me go for five minutes to feel sad. Your work is to feel your sadness and fear and anger whether or not someone else is feeling something. Fighting it doesn't help because your body is producing the feeling. If we allow the feelings to happen, they'll happen in an orderly way, and it empowers us. Then we're not victims.
In an orderly way?
Yes. Sometimes we try not to feel what we're feeling because we have this image of a "gang of feelings." If I feel sad and let that in, it'll never go away. The gang of bad feelings will overrun me. The truth is a feeling that moves through us. We feel it and it goes and then we go to the next feeling. There's no gang out to get us. It's absurd to think we shouldn't feel grief right now. Let yourself feel the grief and keep going.

If our free content helps you to contend with these challenges, please consider subscribing to HBR. A subscription purchase is the best way to support the creation of these resources.

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Executive Summary During the global pandemic, a palpable sense of collective grief has emerged. Grief expert David Kessler says that grief is actually multiple feelings that we must manage. In an interview with HBR, he explains how the classic five stages of grief (denial, anger, bargaining, sadness, acceptance) apply today, and the practical steps we can take to manage the anxiety.

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Yoga

Meditation

Mindfulness

Sleep Education

Stress

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Take some time to check-in with yourself.

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1. @eachmindmatters

2. @peacefulmindpeacefullife

3. @shinetext

4. @mypositiveoutlooks

5. @worrywellbeing

6. @myselflovesupply

7. @coco_teen_health

8. @littlearthlings

9. @selfcareisapriority

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Exercise/yoga

Mediation

Writing your feelings in a journal

Drawing/painting

Solving a puzzle

Listening to music

Playing with a pet

Going for a walk

Reading a book

Listing the things you're grateful for

Coloring

Calling a friend or a loved one