# data[].attributes.attachment_link.description
Gather those around you and let's nourish our bodies together.

# data[].attributes.attachment_link.description
Experience Our Parks by Foot, from Easy Strolls to Challenging Hikes

# data[].attributes.headline
Check out CAPs summer of self care resources

# data[].attributes.subject
Check out CAPs summer of self care resources

# data[].attributes.attachment_link.readable_text
Menu

Assessing & Addressing Mental Health Concerns

Anonymous Mental Health Screening

myCompass Self-Help Program

Other General Mental Health Resources

Resources on Specific Topics

Addictions (Substances & Behaviors)

Anxiety

Athletes

Attention Deficit Disorder & Learning Disabilities

Culture Shock

Depression & Bipolar Disorder

Eating Disorders & Body Image

Gender & Sexual Orientation

Grief & Loss

Health & Wellness

Positive Psychology

Relationships, Bullying, & Abuse

Sleep

Stress

Suicide Prevention

Test Anxiety

Time Management

Veterans

Welcome! In the links below, you can find information on a variety of topics relevant to college student mental health and well-being. Some of the information listed was created by CAPS, and other material is from external websites. While we strive to provide links to useful and ethical websites, we have no control over the content and nature of the information offered, and the links do not imply a recommendation for all the content found on these sites.

Assessing & Addressing Mental Health Concerns

Anonymous Mental Health Screening

CAPS offers an anonymous self-survey of mental health symptoms at https://screening.mentalhealthscreening.org/USFCA. Once you complete the brief screening, you will see your results, recommendations, and key resources.

myCompass

myCompass is a personalized self-help program that you can use on your mobile phone, computer and/or tablet. Learn new ways to deal with thoughts, feelings, and behaviors that cause you trouble.

Other General Mental Health Resources

Resources on Specific Topics

Addictions (Substances & Behaviors)

Alcohol

Adult Children of Alcoholics: A 12 Step program for adults who grew up in alcoholic or otherwise dysfunctional homes. Search on the website for local meetings.

Al-Anon Family Groups: Also known as Al-Anon/Alateen. Helping families and friends of alcoholics recover from the effects of living with the problem drinking of a relative or friend. There are a number of weekly Al-Anon meetings and one weekly Alateen meeting in the Bay Area. Visit the website to search for meetings.

Alcohol Screening: Free and anonymous alcohol use self-screening. Based on your results, the website provides personalized information, suggestions, and resources.

Alcoholics Anonymous: A fellowship of people who share their experience, strength, and hope with each other that they may solve their common problem of alcoholism; a 12 Step network with worldwide groups and meetings. For local meetings and information, visit the AA Intergroup of San Francisco & Marin page.

All California Young People in Alcoholics Anonymous: An annual gathering in California to provide an opportunity for young members of Alcoholics Anonymous to come together and share their experience, strength, and hope.

Blood Alcohol Calculator: A helpful tool to determine your Blood Alcohol Concentration (BAC) and possible impacts of alcohol. (For transgender people who are not taking hormones, select your sex assigned at birth when using the app. If you are taking hormones, use the sex consistent with those hormones for the most accurate BAC estimate.)

College Drinking: Changing the Culture: From the National Institute on Alcohol Abuse and Alcoholism. Information on myths about alcohol, college alcohol policies, and other topics. Also includes interactive tools to help you assess your drinking and make changes.

Helpful Tips: If you choose to drink, here are some steps you can take to reduce these negative consequences to keep drinking safe and fun, and have the college experience you hoped for.

National Institute on Alcohol Abuse and Alcoholism: Provides publications, databases, fact sheets, and other resources related to alcohol use issues.

The Other Bar: A confidential support network for California lawyers, judges, law students, and their families for help with alcoholism, drug abuse, and related personal problems. Includes a database of meetings, resource, a 24-hour information hotline, and more.

Smart Recovery: A recovery network for people with substance use issues based on self-reliance rather than reliance on a higher power. Uses cognitive-behavioral science as a foundation. Search for local meetings for people with substance use issues, and meetings for friends and families.

Drugs

Gambling & Spending

College Gambling - The National Center for Responsible Gaming (NCRG) recently launched CollegeGambling.org, a website developed as a tool to help campus administrators, campus health professionals, students and parents address gambling and gambling-related harms on college campuses. The site includes the National Helpline.

Debtors Anonymous - A fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from compulsive debting.

Pornography & Sex

Smoking & Vaping

Anxiety

Athletes

Attention Deficit Disorder & Learning Disabilities

Culture Shock

Cultural Adjustment - Customs of the US links to Kansas State University article on Crossing Cultures.

Transfer Student Support - Being a transfer student can bring about unique issues and concerns, but also valuable experience and perspective. It is our hope that this article can help you navigate your transition and join the USF community.

Depression & Bipolar Disorder

Eating Disorders & Body Image

Gender & Sexual Orientation

LYRIC- Lavender Youth Recreation Information Center provides programs and resources for lesbian, gay, bisexual, transgender, queer, and questioning youth, their families, and allies of all races, classes, genders, and abilities.

National Youth Advocacy Coalition provides information, resources and ways to learn about legislation decisions, for and with young people who are lesbian, gay, bisexual, transgender, or questioning (LGBTQ) in an effort to end discrimination against these youth and to ensure their physical and emotional well being.

PFLAG- Parents, Families and Friends of Lesbians and Gays - A volunteer organization with grass-roots affiliates. They provide resources, group membership, and education which seek to help change negative attitudes and to create an environment of understanding so that all gay, lesbian, bisexual and trans gendered people can live with dignity and respect.

Grief & Loss

Health & Wellness

Positive Psychology

AuthenticHappiness.Org - Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment.

How to Contend Being Your Own Harshest Critic - Have you ever done something you regret? Faced a difficult or painful experience? Made a mistake? Performed poorly on a test or presentation?.....With all of the external pressures imposed upon college students today, fielding the criticisms of a harsh internal voice provides an additional challenge. Learning to be more compassionate and kind toward one's self may be a powerful tool.

Relationships, Bullying, & Abuse

"When the Relationship's Over" - Letting go of a high maintenance/toxic/abusive relationship

Co-Dependents Anonymous is a fellowship of men and women whose common purpose is to develop healthy relationships.

Am I in an Abusive Relationship? - Warning Signs of abusive relationships and helpful resources.

RAINN - the nation's largest anti-sexual violence organization and was named one of "America's 100 Best Charities" by Worth magazine. RAINN created and operates the National Sexual Assault Hotline (800.656.HOPE and online.rainn.org) in partnership with more than 1,100 local rape crisis centers across the country and operates the DoD Safe Helpline for the Department of Defense. RAINN also carries out programs to prevent sexual violence, help victims and ensure that rapists are brought to justice.

We Love Consent - USFtv Video Campaign - Informative video produced by USFtv on the importance of consent.

Myth Busting: Bullying on College Campuses - The topic of bullying often is associated with younger students, however, students in higher education, be they at the undergraduate or graduate level, are not immune to these behaviors.

Sleep

Stress

Suicide Prevention

Test Anxiety

Managing Test Anxiety - A site provided by the University of Western Ontario on how to manage test anxiety.

Time Management

Veterans

Resources from Ken Pope, Ph.D., ABPP

Swords to Plowshares- All veterans are welcome regardless of their length of service or military discharge status. Their case managers and intake staff help stabilize veterans with crisis intervention, mental health assessments and treatment referrals, case management, and in-house and community referrals among a number of other services.

# data[].attributes.attachment_link.description
Assessing & Addressing Mental Health Concerns Anonymous Mental Health Screening myCompass Self-Help Program Other General Mental Health Resources Resources on Specific Topics Addictions (Substances & Behaviors) Anxiety Athletes Attention Deficit Disorder & Learning Disabilities Culture Shock Depression & Bipolar Disorder Eating Disorders & Body Image Gender & Sexual Orientation Grief & Loss Health & Wellness Positive Psychology Relationships, Bullying, & Abuse Sleep Stress Suicide Prevention Test Anxiety Time Management Veterans Welcome!

# data[].attributes.headline
Time famine' is when you just don't feel you have a spare moment... and it can make you miserable

# data[].attributes.subject
Time famine' is when you just don't feel you have a spare moment... and it can make you miserable

# data[].attributes.attachment_link.readable_text
'Time famine' is when you just don't feel you have a spare moment... and it can make you miserable. It's a feeling Dr Laurie Santos knows only too well, so she seeks help from her time affluence hero, Idler author Tom Hodgkinson.

Tom lives life to the full, but he ensures he carves out time to wander around, think, chat with friends and even take naps. He argues that 'idling' is vital to leading a happy, creative and productive existence. Is he right? And if so, what can we all do to break free from the tyranny of time?

# data[].attributes.attachment_link.title
Episode 5: For Whom The Alarm Clock Tolls - The Happiness Lab

# data[].attributes.attachment_link.description
'Time famine' is when you just don't feel you have a spare moment... and it can make you miserable. It's a feeling Dr Laurie Santos knows only too well, so she seeks help from her time affluence hero, Idler author Tom Hodgkinson.

# data[].attributes.attachment_link.readable_text
Before I started teaching at a Finnish public school, I taught first graders in Arlington, Massachusetts. And I had a sharp-eyed mentor teacher named Joanna.

"Psst. Can I speak with you for a second?" Joanna pulled me aside during a lunch break. She wasn't wearing her characteristic smile. "Tim, please don't be offended by what I'm about to say, but whenever I peek into your classroom, you always seem to be sitting down with your first graders on the rug." The criticism stung-not because it was off-target, but because I knew it was true.

My habit of requiring my young students to sit passively for a half-hour or so on the rug was clearly not working for them. By the time I'd release them from the rug to do independent work, they were exasperated and I had to peel a few of them from the floor.

Armed with an old-fashioned stopwatch, I forced myself to keep all of my lessons under 15 minutes. The results were encouraging: My students transitioned quickly and worked more efficiently at their tables when I kept these lessons short. But I soon detected another obvious problem.

My students were sitting down nearly 100 percent of every class. Intuitively, I knew this was problematic and later, I found out why.
My students were sitting down nearly 100 percent of every class. Intuitively, I knew this was problematic.
When I stopped to think of it, whenever I'd visit other schools in the states, I would see the same phenomenon. American students were being asked to sit for the majority of lessons. Not only that, but they weren't very active during the entire school day. And this could only mean that millions of children were missing out on the rich benefits of being more physically active.

Research has shown that physical activity can fend off obesity, reduce the risk of cardiovascular disease, improve cognitive functions-like memory and attention-and positively impact mental health.

I somewhat assumed that the lack of physical activity in schools was an American problem-a natural byproduct of long school days and limited opportunities for recess. But when I started teaching in Finland, I saw the same thing happening at my public school, Ressun peruskoulu, a bilingual "comprehensive" (grades one to nine) school in downtown Helsinki with nearly 400 students.

At first, this didn't add up. Kids in Finland have short school days and frequent 15-minute breaks-typically there's one after each 45-minute lesson. And even though the breaks keep them more focused in the classroom, they don't necessarily keep them more active at school.

On the playground-sunshine or snowfall-I'd find many young Finnish children spending recess passively. Some would be tapping away on their smart phones, hooked by the latest mobile game, while others would be huddled together, sitting down on benches or standing in small groups and chitchatting. Usually, I could find a handful of students playing tag or soccer. But the number of passive kids typically seemed to exceed the number of active ones. In the hallways of my school, older students were often slouched against the wall or even lying down, waiting for their next lesson to begin.

Finnish researchers recently confirmed my observations. On the " Finnish Report Card 2014 on Physical Activity for Children and Youth," kids in Finland received a "D" for overall physical activity levels. In 2013, one study revealed that only half of the participating Finnish elementary students met the national guideline of engaging in at least one hour of "moderate-to-vigorous" physical activities each day. Among middle-school students, the figure was even worse: 17 percent.

Finland wasn't the only country that did poorly on its physical activity report card. On the " 2014 United States Report Card on Physical Activity for Children and Youth," America received a "D-" for overall physical activity levels. Roughly a quarter of American children ages six through 15 are active an hour per day on at least five days of the week, according to the report card.

Though children in both countries suffer from low activity levels, a key difference exists between Finland and the United States: Hundreds of schools across this tiny Nordic nation are now endeavoring to keep kids active throughout the day through a relatively new government initiative called "Finnish Schools on the Move." This experiment could serve as an example of what America, where problems such as childhood obesity are on the rise, could do to get kids more active.

Between 2010 and 2012, 45 Finnish schools piloted the program. And the results were hopeful, demonstrating schools can increase the physical activity of children as long as they make the effort. According to a survey conducted after the pilot program, half of participating elementary school students and a third of middle school students reported an increase in physical activity.

Earth-shattering outcomes? No. "It takes some time for the actions taken to manifest and as a result, long-term and systematic development work is required to increase children's physical activity during the school day," says a summary of the pilot program. But humble as it was, "Finnish Schools on the Move" was a step in the right direction.

Tuija Tammelin-the research director of LIKES, the foundation that conducted the study of the pilot program-tells me that she is impressed with the rapid adoption of "Finnish Schools on the Move." In just a couple of years, the number of participating "comprehensive" schools has grown from 45 to nearly 800. In the fall, my school launched this initiative, and I've been able to see "Finnish Schools on the Move" in action.

It's just past noon on a mid-December school day, and I wander outside during one of those 15-minute breaks. Now that my school has launched "Finnish Schools on the Move," I wonder if anything has changed about my students' behavior. Will I see fewer kids slothing around the playground?

In neon-yellow vests, two of my sixth graders-Emmi and Marianne-are facilitating a popular game known as "Banana Tag." (The names used for the students cited in this article are pseudonyms.) Around them, about a dozen younger children are dashing back and forth.
Under this new model, the older students will have the chance to come up with their own diversions to keep themselves active during the school day.
Emmi and Marianne are "recess activators," meaning they've been trained to work with their younger peers, especially first and second graders, once a week. A few minutes before I arrived, the two girls had huddled up with these 7- and 8-year-olds and decided on a game to play.

I walk up to Emmi during the middle of her game, and as the youngsters cheerfully zigzag to avoid us, I ask her whether the little kids are more active during recess now that she's leading games. She gives me one of those looks kids give when adults ask them a question that has an obvious answer. With her eyebrows raised, she nods vigorously-a cue that I should jump out of their way.

Eventually it became clear that what I observed that day with Emmi and Marianne was a daily routine. Every day at noon, several recess activators engage in similar activities, dispersing across the blacktopped playground and recruiting younger children to join them in active games like "Banana Tag."

I visit another school in the Finnish city of Salo-a two-hour drive from Helsinki. There, I find sixth graders helping out in a different way.

A lesson has just ended and I watch as dozens of elementary school students flock to the foyer where their winter coats and outdoor shoes are kept. But instead of zooming outside, which might have been the case in the past, several children stay behind and form a straight line in front of a table near the front door. Each child grasps a slip of paper the size of a business card. These papers, I discover, are "passports" granting them the right to borrow exercise equipment during recess.

A few moments later, two older students slide behind the table. With a key from the teacher's lounge, they unlock the compartment underneath the table and call up the first child-a petite, blond-haired boy.

"What do you want?" one of the older kids chirps after collecting the boy's "passport." The boy asks for a basketball and, once it's presented, snatches it happily and rushes outside. Next, a round-faced brunette steps up and requests a jump rope. And so it goes until the long line of eager children disappears.

Curious as to whether this program has been as successful as that at my Helsinki school, I step up to the counter and ask the older students if they've also witnessed a change in the level of physical activity during break times. Their answer, unsurprisingly, is also yes.

But that isn't enough to convince me that the program is producing results across the board. Although I saw younger children moving a lot during their breaks, I still wonder about the impact of "Finnish Schools on the Move" on older students. After all, the pilot program revealed that sedentary behavior at school increased steadily by age. Later surveys, moreover, reported that just a third of students in grades seven through nine increased their level of physical activity each day despite participating in the pilot.

So I catch up with Heidi Rautajoki, the P.E. teacher at my school who is coordinating the program. Although she's pleased with the work of recess activators like Emmi and Marianne, Heidi acknowledges that something needs to be done about the older children. But she has a plan.

This upcoming fall, my school will transition to a different daily schedule that is designed to allow students extra time to engage in the physical activities that interest them most; instead of short, 15-minute recesses, the school will offer at least one 30-minute break. This change will especially benefit the students in grades seven through nine at my school: They've outgrown games like tag and need something more developmentally appropriate to get their heart rates up.

Under this new model, the older students will have the chance to come up with their own diversions to keep themselves active during the school day: yogalates, floor hockey, or gymnastics, to name a few of the possibilities. The kids get to dream it up; as long as it's something vigorous, it's an option. Students will run and direct these activities-and that's intentional. Finnish schools are encouraging children to take ownership by inviting their ideas and carving out the time and space for these activities to happen at school.

But this model doesn't only underscore value of student empowerment. It also demonstrates that increasing physical activity shouldn't be a goal reserved only for recess or P.E. class. And Heidi agrees:"P.E. lessons are just not enough."

In fact, I've come to realize that class time should also involve physical activity. When my school's faculty introduced "Finnish Schools on the Move" last year, the coordinators came up with various strategies for getting students to be more active during lessons: offer "energizers" (short breaks from sitting for students during lessons), allow kids to complete work while standing, and replace conventional chairs with exercise balls so that students can bounce and learn simultaneously, for example.

I've since searched for even more ways to activate my sixth graders during lessons. One of the strategies I experimented with last fall is what I call "the active gallery walk," which keeps kids moving yet ensures they're focused during class.

This tactic grew out of my frustration with a very traditional way of doing school. All too often, students present their work passively; they stand at the front of their classrooms with a poster or slideshow presentation and lecture the class on what they've learned, for example. Not only does this common practice consume a lot of instructional time, but it's also unproductive. Sitting down and listening to numerous presentations in a row can become eye-glazingly boring for everyone in the class-including the teacher-no matter how skillfully the students share their work.

While giving students the opportunity to present their learning is, of course, important, I'd argue that it's not worth doing if it's not engaging and active for kids. Hence, the active gallery walk.

Here's how it works: Students fasten their presentations to the walls of the classroom or hallway as if they were exhibiting their work in an art gallery. Each display is numbered and the children rotate from exhibit to exhibit systematically, spending a minute or two carefully studying each one. To make this experience more meaningful, students provide written-feedback to each other as they're visiting each display. Before they start the active gallery walk, I hand out sticky notes in two different colors. On one color, my sixth graders write questions about the work for the presenter to consider and on the other, they jot down positive observations.

And although they appear to bob happily throughout an active gallery walk-as they lean in to view each presentation and scrawl feedback on sticky notes-perhaps the best part for them comes after the activity is over. They rush to take down their presentations and return to their desks, where they then scrutinize the feedback from their classmates. Naturally, I give them time to revise their work. And to my delight, students have always chosen to improve their presentations without any prodding from me.

Halfway through our most recent active gallery walk, I check my watch and I'm amazed at how quickly time is flying by. Twenty minutes have already passed, but it feels as if we've just begun. Emmi turns around when she hears me exclaim "wow!", and asks for an explanation. I show her the time and, like me, she can't believe the number of minutes that have elapsed. We agree that learning should feel this way all the time.

Jukka, another one of my students, approaches me after the active gallery walk, gives me a high five, and thanks me for the lesson. But in my mind his expression of gratitude-as if I'd just given Jukka and his classmates an unexpected gift-is unwarranted. All students deserve active, engaging lessons like the one he and Emmi just experienced.

"Finnish Schools on the Move" has helped me to see that schools in America-and around the world-can increase the physical activity of children by nudging all students to take ownership of their active lifestyles and encouraging teachers to come up with creative ways of getting kids to move inside their classrooms.

# data[].attributes.attachment_link.title
Finnish Schools Are on the Move-and America's Need to Catch Up

# data[].attributes.attachment_link.description
Before I started teaching at a Finnish public school, I taught first graders in Arlington, Massachusetts. And I had a sharp-eyed mentor teacher named Joanna. "Psst. Can I speak with you for a second?" Joanna pulled me aside during a lunch break. She wasn't wearing her characteristic smile.

# data[].attributes.attachment_link.readable_text
Fight Stress with Healthy Habits

1. Slow down
Plan ahead and allow enough time to get the most important things done without having to rush.

2. Snooze more
Try to get seven to nine hours of sleep each night. To fight insomnia, add mindfulness and activity.

3. Let worry go
The world won't end if a few things fall off of your plate. Give yourself a break and just breathe.

4. Laugh it up
Laughter makes us feel good. Don't be afraid to laugh out loud, even when you're alone.

5. Get connected
A daily dose of friendship in great medicine. Make time to call friends or family so you can catch up.

6. Get organized
Use "to do" lists to help you focus on your most important tasks and take big projects one step at a time.

7. Practice giving back
Volunteer your time or spend time helping out a friend. Helping others helps you.

8. Be active every day
Exercise can relieve mental and physical tension. Find something you think is fun and stick with it.

9. Give up bad habits
Too much alcohol, tobacco, or caffeine can increase blood pressure. Cut back or quit to decrease anxiety.

10. Lean into things you can change

Make time to learn a new skill, work towards a goal, or to love and help others.

Learn more at heart.org/HealthyForGood
Download a PDF of this infographic English and Spanish.

# data[].attributes.attachment_link.title
Fight Stress with Healthy Habits Infographic

# data[].attributes.attachment_link.description
Slow down Plan ahead and allow enough time to get the most important things done without having to rush. Snooze more Try to get seven to nine hours of sleep each night. To fight insomnia, add mindfulness and activity. Let worry go The world won't end if a few things fall off of your plate.

# data[].attributes.headline
wondering what to do with your staycation?

# data[].attributes.subject
wondering what to do with your staycation?

# data[].attributes.attachment_link.description
Staycation or Holistay is defined as "A holiday spent in one's home country rather than abroad, or one spent at home and involving day trips to local attractions.

# data[].attributes.attachment_link.readable_text
Credit... .

Pen pal programs have sprouted up around the world as schools and senior centers try to keep older adults connected and children occupied.

Credit... .

In recent weeks, similar programs have sprouted up in Australia and Europe, and across the United States - in Sioux City; Madison, Conn.; Clear Lake, Texas; and beyond - as schools, nursing homes, libraries and senior centers try to keep older adults connected and children occupied.

Image

Participants in a pen pal program that has matched students at East High School in Sioux City, Iowa, with residents of the Bickford Senior Living center. Clockwise from top left, Ella Voloshen, 17; Tiffany Su, 16; Maroldine Grabe; Lincoln Colling, 15; Payton East and Alivia Pick, both 11; and Mike Boggs.

Lincoln said that getting a letter back from Mr. Boggs was "so cool."

"I feel like I could do this for a very long time," Lincoln said.

Social isolation and loneliness are linked to poorer physical and mental health outcomes, said Dr. Carr, who is also a faculty associate at the Pepper Institute for Aging and Public Policy. Because people over 60 - and especially those over 80 - are particularly vulnerable to the coronavirus, social-distancing measures strictly warn or prohibit people from interacting with them.

The pen pal programs are trying to change that.

"It makes a connection between a younger person and an older person," said Pat McCormick, 79, who received a letter at Bickford Senior Living from a student who wrote about cheerleading and an upcoming trip to Texas. "It's interesting for me to hear what these young people are doing."

A similar program in Warminster, Pa., sought volunteers to write one email a week about a personal hobby or a funny story that would then be passed along to someone living in a nursing home. (The program's website now says it is "at capacity" and cannot take any more volunteers.) In March, a retirement community in Sedro-Woolley, Wash., put out a call on social media for letters from children "in an effort to stay connected to our community and help parents combat boredom with their little ones at home."

"You have two populations that are stuck at home, that are isolated," said Heather Noblin, the center 's assistant director of senior services.

"I think it's definitely still bubbling," she said.

Christina Acampora read about the program in a local newspaper on March 26. Her daughter, Lucia, 9, already had a pen pal with a peer in New Jersey. But the idea of corresponding with an older person intrigued them both.

"I think that it's good for the seniors because they can't have any visitors," Lucia said.

Lucia was matched with LouAnne Castrilli, 65, who recently retired as an administrative assistant with Madison's Youth and Family Services department.

# data[].attributes.attachment_link.title
To Battle Isolation, Elders and Children Connect as Pen Pals

# data[].attributes.attachment_link.description
Pen pal programs have sprouted up around the world as schools and senior centers try to keep older adults connected and children occupied. Credit... . In recent weeks, similar programs have sprouted up in Australia and Europe, and across the United States - in Sioux City; Madison, Conn.; Clear Lake, Texas; and beyond - as schools, nursing homes, libraries and senior centers try to keep older adults connected and children occupied.

# data[].attributes.attachment_link.readable_text
This basic guacamole recipe couldn't be easier with just four simple ingredients. Make this easy guacamole and wait for the compliments to roll in!
You know when someone gushes over your new skirt and you feel obligated to confess that you got it for $3.99 on the clearance rack at Target like you got away with some kind of crime?

That's how I feel about this guacamole.

When I take this basic guacamole recipe to a potluck or serve it at a party, I always get compliments on it-and someone inevitably asks for the recipe.

Then I feel sheepish because it's SO. DARN. SIMPLE. So I fall all over myself explaining that I don't really deserve any praise.

But they don't care. It's good, and they want the recipe.

So, as with your new skirt: Just take the compliment!

How to Make This Basic Guacamole Recipe

Most guacamole recipes are more elaborate than this one, calling for onion, tomato, or peppers. But I'm convinced that the reason this recipe gets so much love is because the simple fresh, flavors really shine through.

Yes, Guacamole is Good For You!

Avocados are rich in fat, which is why it has a reputation of being decadent (that, and the fact that it's served with chips and margaritas!).

But most of the fats in avocados are the healthy monounsaturated kind, the same ones found in olive oil that have been found in research to be good for heart health.

How to Know When An Avocado is Ready

It's the million-dollar question! Here's some advice from the Hass Avocado Board on choosing and storing avocados:

Place the avocado in your hand and apply gentle pressure. Ripe avocados will feel soft but not mushy.

Avoid avocados that have indentations in their skin.

Refrigerate ripe avocados if you're not ready to use them. They'll keep several days that way.

Place an avocado in a paper bag with an apple or banana to speed up the ripening.

Choose firm avocados if you don't need to use them for several days. Keep them on the counter to ripen.

The Best Way to Cut An Avocado

Slice the avocado lengthwise around the center pit, then twist the halves in opposite directions to pull apart. Use a spoon to carefully remove the pit. Scoop out the flesh with a spoon or cut the halves into slices and peel away the skin.

# data[].attributes.attachment_link.title
The Basic Guacamole Recipe That Will Get Rave Reviews

# data[].attributes.attachment_link.description
This basic guacamole recipe couldn't be easier with just four simple ingredients. Make this easy guacamole and wait for the compliments to roll in! You know when someone gushes over your new skirt and you feel obligated to confess that you got it for $3.99 on the clearance rack at Target like you got away with some kind of crime?

# data[].attributes.headline
Wow! Famous people reading our favorite kids books. Very cool

# data[].attributes.subject
Wow! Famous people reading our favorite kids books. Very cool

# data[].attributes.attachment_link.readable_text
Steven Hickman, Psy.D., executive director of the Center for Mindful Self-Compassion, offers this timely perspective on managing our new virtual reality.

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

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

And that was it, it was nice.

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

Zoom Exhaustion Is Real

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

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

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

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

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

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

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

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

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

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

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

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

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

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

# data[].attributes.attachment_link.title
Zoom Exhaustion is Real. Here Are Six Ways to Find Balance and Stay Connected

# data[].attributes.attachment_link.description
Steven Hickman, Psy.D., executive director of the Center for Mindful Self-Compassion, offers this timely perspective on managing our new virtual reality. I've been teaching mindfulness and compassion for about twenty years now, and I believe I thrive when I'm sitting with a group of people open to exploring this transformative practice.

# data[].attributes.attachment_link.provider_name
Association of Jesuit Colleges and Universities

# data[].attributes.attachment_link.readable_text
Since 2017, the University of San Francisco (USF) has been making great strides in the care of our common home. From achieving carbon neutrality, to divestment of fossil fuels, to the purchase of California's oldest certified organic farm, USF continues to live up to its mission to 'Change the World from Here.'

Carbon Zero, Global Hero
USF met its goal of zero net carbon emissions in 2019, more than 30 years ahead of its 2050 target date, set in 2014. This was accomplished through a series of large and small steps, including reducing campus water use by 30 percent; switching to green cleaning supplies; installing micro turbines that produce heat and electricity right on campus; and purchasing mission-driven carbon offsets.

"As Pope Francis wrote in his challenge to the world, Laudato Si: On Care for Our Common Home, every one of us has a responsibility to participate in swift and united action to repair humanity's relationship with the Earth," said USF's President, Rev. Paul J. Fitzgerald, S.J. "For USF, this is both a matter of justice for the poor who even now suffer greatly from pollution and climate change, and a matter of justice for future generations who will suffer the consequences of the deleterious changes to our environment. The work USF has done as a community to reduce our carbon footprint aligns with the University's mission and values, as well as our hopeful vision for our common future."

After setting the goal of achieving carbon neutrality by 2050, USF made its next change: tackling the plastics problem.

Before 2016, USF's main cafeteria used single-use disposable to-go containers and cutlery. While all of that plastic was recyclable, it still left a heavy carbon footprint. So USF switched to reusable plates, containers and cups, and stainless steel utensils - and saw profound changes. During the 2016-17 school year, the Market Café produced 25 percent less waste than the year before, and reduced its greenhouse gas emissions by 22 percent. It also cut costs by 53 percent.

These changes illustrate just one of many ways that USF has worked to reduce its carbon footprint over the past decade. Boilers, heating systems, windows and lighting systems have been upgraded, and most of the lights on campus run on motion-controlled systems to reduce energy use. More than two-thirds of waste generated on campus is diverted from landfills through reuse, recycling and composting. USF has also reduced campus water use by 30 percent since 2014, through water conservation initiatives, new pool filtration and kitchen equipment, and high-efficiency water fixtures.

Because commuting, transportation and travel account for about half of USF's carbon emissions - everything from an employee's daily car commute to the carbon emissions generated from a professor's air travel for fieldwork - the University encourages public transit for both students and employees, giving undergraduates MUNI passes and offering discounted passes to faculty and staff. Many campus vehicles are electric, and members of the University community are offered incentives to use bike-sharing programs to get to campus.

Food on campus is largely sourced through local farms. In 2017, the University acquired Star Route Farms, California's oldest certified organic farm, as part of its efforts to mitigate climate change and work toward fair ecosystems for all.

"Sustainability is an important issue for the USF community of students, alumni, employees, faculty and neighbors. People want to align their values with the organizations they are connected to," said Susan Hopp, an adjunct faculty member who teaches courses in sustainability leadership, and who helped create the USF sustainability plan in 2016. "Expressing the values of USF through committed actions is really integral to a healthy university."

Another major component of achieving carbon neutrality is USF's purchase of carbon offsets, which financially support projects that reduce emissions. After calculating the total metric tons of carbon that USF produces each year, the University purchases enough offsets to account for carbon emissions that cannot be eliminated by its other actions.

All of the carbon offsets that USF supports are mission-driven, with a focus on environmental justice. Examples might include reforestation projects, capturing methane gas in garbage dumps, or replacing dirty stoves with clean ones in Africa.

# data[].attributes.attachment_link.title
Association of Jesuit Colleges and Universities--Changing the World from Here: University of San Francisco Lives Out Its Mission

# data[].attributes.attachment_link.description
Since 2017, the University of San Francisco (USF) has been making great strides in the care of our common home. From achieving carbon neutrality, to divestment of fossil fuels, to the purchase of California's oldest certified organic farm, USF continues to live up to its mission to 'Change the World from Here.'

# data[].attributes.body
1. Support local. Sign up for Star Route Farms' produce boxes or support your local CSA.
2. Go green! Eat lots of leafy greens to help build immunity.
3. Get creative. Explore fun ways to cook canned beans, ramen noodles, and that Costco-sized bag of quinoa!
4. Share your knowledge with the USF community :)

(Pictured are watercress, green onions, and crimini mushrooms from my CSA box. I made a yummy stir fry with frozen shrimp last night!)

# data[].attributes.headline
mulching my lawn is practicing green, for soil improvement bec we have clay soil in Sacramento. stay safe & healthy 

# data[].attributes.subject
mulching my lawn is practicing green, for soil improvement bec we have clay soil in Sacramento. stay safe & healthy 

# data[].attributes.body
Reyna Galinato

# data[].attributes.body
I mentally pump myself up before each outing, saying it is ok. Stepping outdoors uplifts my mood, disconnects me from my computer screen and work. A casual walk on trails with less people makes each day better. (Fabi)

# data[].attributes.attachment_link.readable_text
The new coronavirus, COVID-19, has many of us glued to the news, concerned for loved ones, and adapting our lives to deal with the changes the pandemic is having on our homes, schools, and work-places. It's pretty tough.

A lot of systemic inequality has been exposed as the realities of the pandemic response set in. It's easier for some people to deal with the crisis than others. So it was great to see the Government step up and deliver a financial assistance package yesterday that had people's wellbeing at its heart. This is a good first step and we look forward to seeing more support measures rolled out over the coming weeks.

For example, not everyone has paid sick leave and many ' gig economy' workers don't have the option to work from home. Consider that if schools and child care spaces close for extended periods, the burden on working parents (especially low-income, single-parent or single-earner households) without flexible work conditions will be extra heavy. People without adequate homes are particularly vulnerable, as are those who have pre-existing health conditions.

Fear of a recession, along with the impact of the OPEC dispute that has oil prices tumbling, have also sparked calls on governments not to fund a bail out of the fossil fuel industry.

As Dame Anne Salmond points out, the coronavirus pandemic will test our values as a society:

"In New Zealand, will we show aroha, and look out for each other, or will we sacrifice others for personal gain? Will we put the interests of the economy first, or the wider community? Will our leaders rise to the challenge, or play political games?
Over the past few weeks, we've seen all of this - panic-buying and hoarding, but also care and compassion, both at home and across the Pacific. We've witnessed dedicated leadership, but also petty point-scoring and opportunistic interventions.
On Monday, for instance, the president of Federated Farmers used a national crisis to try and stop long-awaited action to tackle climate change and clean up lakes, streams and rivers from going ahead. This had little to do with Covid-19; indeed, restoring biodiversity and waterways could provide work for people in industries such as tourism and forestry who have lost their jobs. "

Greenpeace, along with many others are calling for any spending to help build a better society, based on better health care, employment standards, social protections and a Green Stimulus Package - in short, a society where we truly take care of one another and the only planet Earth we've got. And an economy and society transformed to make us more resilient, driving changes in the ways we live, work and get around that promote positive environmental and health outcomes.

We need systemic solutions to these kinds of protection gaps and problems. In the meantime, we can keep our community connections strong and model the behaviour we want our leaders to adopt and show them that love and compassion are stronger than fear.

Here are eleven ways people are talking about caring for one another while staying safe as our family, friends, colleagues and neighbours navigate COVID-19.

#1) Look after yourself, to look after us all - flatten the curve!

Use simple social distancing tactics like replacing hugs and handshakes with alternatives ...

If we all do our best to stop the spread, we can flatten the curve!

#2) Check in on elderly neighbours

Although necessary, social isolation can be lonely.

Text, phone call, email or, if needed, in person (taking the proper safety measures), especially if they live alone.

#3) Reach out to people in self isolation

Send them funny memes or GIFs to cheer them up. Call them. Video chat them. Don't forget about them. Make sure they feel less alone and have social support. Offer them help. Some communities have started to use these cards to help neighbours who are in self-isolation.

Right click and save these images to print and use:

#4) Volunteer your time.

Know someone in self isolation or who needs to limit their public interactions? Offer to pick up and deliver their shopping, treats or other things they might need, while taking precautions to keep yourself safe. Your time and labour could be a big help to someone needing support.

#5) Counter racist fears and xenophobia

Diseases can make anyone sick regardless of their origin or ethnicity. Yet because the virus originated in China, people of Chinese descent have faced a wave of racism. Help stop the fear and abuse by educating people and correcting racist comments or behaviour when you hear or see them.

#6) Combat misinformation online

Unfortunately, if not unexpected, misinformation on COVID-19 is floating around online. If you see it, report it to your platform and let anyone posting/sharing it know (e.g., via private message or commenting on the post). Get your information from trusted sources like the World Health Organization, New Zealand Ministry for Health, or your doctor/hospital.

#7) A radical idea: rent payment relief for self-isolated people without paid sick leave?

If you're a landlord and have the extra income, you could consider (as some landlords reportedly have) freezing rent payments and ensuring no evictions occur for any tenants struggling financially due to the pandemic. What do you think?

#7) Fundraise for people financially impacted by quarantine measures

Fundraising platforms like Give A Little can help you organise, but word of mouth, email and text are also tried and true ways to do some grassroots fundraising in support of someone affected by things like missing work, paying for childcare because of school closures, or extra medical costs.

#9) Make social distancing fun with video chat

Social distancing doesn't mean we can't feel close to our loved ones. Get creative. Have a video chat to get together and celebrate birthdays or other occasions using everyday tools like Skype, Hangouts or Zoom. Or, synchronise watching your favourite TV show or movie together while chatting via text or video.

#10) Share positive news and acts of kindness with your community

There are so many examples out there of people helping one another. Share those. Talk about those. Together we can prevent getting caught in a bad news hopelessness spiral. Spread the word about how you're making a difference.

#11) And for cripe's sake stop buying up all the toilet paper!

Prepare for what your household will need if quarantined, but curb the panic-greed reflex. If we want a better world, we have to learn to keep our community's needs top of mind and share the simple things (seriously, toilet paper?! Soap is shareable and, erm, Indispensable in a time like this!).

And remember, wash your hands, wash your hands, wash your hands. It protects you and everyone around you. It only takes 20 seconds.

Nick Young is Head of Communications at Greenpeace Aotearoa

# data[].attributes.attachment_link.title
11 simple ways to care for each other during the COVID-19 coronavirus pandemic - Greenpeace International

# data[].attributes.attachment_link.description
The new coronavirus, COVID-19, has many of us glued to the news, concerned for loved ones, and adapting our lives to deal with the changes the pandemic is having on our homes, schools, and work-places. It's pretty tough. A lot of systemic inequality has been exposed as the realities of the pandemic response set in.

# data[].attributes.body
Hope everyone had a relaxing Easter weekend

# data[].attributes.attachment_link.readable_text
On March 18, 2020, Simone Kern tweeted that simply "recreating schools at home" passes up a golden opportunity to engage kids in authentic, self-directed learning.

Gregg Vignal / Alamy Stock Photo

With students at home because of the coronavirus threat, social media feeds filled up with color-coded learning schedules from well-meaning parents. But they've struggled to implement those schedules-partly because the tightly structured, time-in-seat approach of traditional schools often has more to do with crowd control than optimizing learning.

The sudden shift to work-from-home might provide a good kind of disruption, opening up a golden opportunity for students to engage in authentic, deep learning that is more self-directed, more playful, more aligned with young students' development-and much easier for parents to manage than stacks of worksheets.

Giving students some choice over their learning builds intrinsic motivation, independence, and creativity. They can investigate real-world problems that interest them, research solutions, or build models or write reports that empower them. While it can be difficult in a traditional classroom of 20-30 students, at home parents can allow their children much more flexibility to choose topics to study, books to read, and ways to use their time.

Freed from the strict curricular requirements of most schools-which focus far too much on testing and standards-parents can allow time for deep exploration, building critical thinking skills and at least as critically a real desire to learn that will transfer to related topics of study.

Exploring Science

For young kids, play is scientific discovery. Throwing toys, squeezing a sponge, or spinning in circles teaches physics lessons. Promote free play with open-ended toys like blocks, scarves, blanket forts, and cardboard boxes. Set up a science experiment with household objects. Older students can take the lead on executing the experiment and then writing up their findings in a lab report.

Nature is a pathway to scientific exploration. Students can spend time in a backyard or park and talk about what they see: water cycles, ecosystems, and food chains. Collect wildflowers and research their names. Start a birdwatching journal or a garden.

Understanding Social Studies

Find books about history or cultures your kids want to research. Many local libraries have made digital catalogues free during the crisis. After kids complete the reading, challenge them to create a puppet show, poster, or picture book summarizing what they've learned.

The technique can also be used for movies or shows. Model inquiry and even skepticism, which are crucial to developing critical thinking skills. Watch historical or international movies with your kids and talk while you watch. Ask what they think about what's going on, point out historical inaccuracies or biases, and notice similarities and differences between the culture in the film and your own.

Mastering Math

In math, like other subjects, keep it simple. Young children can practice counting or age-appropriate math facts with real objects like buttons or coins. Cooking is another great way to teach real-world math. Internalizing what one and a half cups of flour looks like lays the foundation for learning fractions. Practice multiplication and division by halving or doubling a recipe. Board games offer another opportunity to practice math by counting money or moving a particular number of spaces.

Learning English Language Arts

Encourage kids to read by allowing them to choose their books. Making reading social is more effective than mandating a particular quantity of reading, so consider holding some time sacred to read as a family and then talk about what you've read. Simply talking to your kids-about anything- is beneficial. It is how we're hardwired to learn language.

Consolidating learning-the act of reviewing information to reinforce concepts so that they stick for the long term-doesn't need to be complex. Discussing what you do each day can help reinforce new knowledge.

If your child is at least 3 years old, try some early reading instruction with Teach Your Child to Read in 100 Easy Lessons. Everything the teacher needs to say or do is written out in this scripted curriculum of 15-minute daily lessons, so it's perfect for busy parents.

Writing is another basic technique for improving English comprehension. Challenge older kids to write their own picture book or short stories. The National Novel Writing Month's Camp for Young Writers in April sets benchmarks for students to write their own novel. Teaching handwriting in different media keeps young kids engaged-try using markers, crayons, or paint, or tracing letters in trays of sand or rice.

Embracing the Arts

Visual arts enhance brain function and well-being, and music improves memory and verbal intelligence. All the arts promote motor skill development, creativity, and problem-solving. Encourage kids to paint, draw, sculpt with homemade play dough, or do fiber crafts like making friendship bracelets. The materials don't need to be complex-basics like glue sticks, paper, scissors, and cardboard boxes can be enough.

Music is another key area for exploring the arts at home. Kids can learn new songs or make up their own, or turn a household object like an old can into a musical instrument. Share your favorite albums for a music history lesson. For kids who play instruments, print out sheet music for favorite pop songs, video games, and animes, or offer choice by letting them pick a classical piece to learn from more than150,000 pieces in the public domain. If you have a dusty, old instrument in a closet, start a family band. Ask kids to explore the dramatic arts by planning and performing a puppet show, play, or dance.

Finding Time for Play and Movement

As long as screens are off, very young kids will be active, but older children who are used to "sit and get" schooling might need some encouragement. Try a morning family workout to kick-start your metabolism and get those happy brain chemicals flowing. Children can meet up with friends to work out together through video conferencing. Provide choice by letting each family member pick from free workouts online in yoga, dance, or martial arts. Eventually, let kids lead the family in their own workout routine.

Learning Life Skills

With people in the home more, there's more cooking and cleaning to be done. Doing chores develops problem-solving skills, gross and fine motor skills, and work ethic. Make chores fun for little ones by imaginative storytelling. "We're pirates and these toys are treasures-who can get the most treasure back in the treasure chest?" or "A giant is coming who hates dirty floors. If we don't mop this up before he gets here, he'll eat us up!" Older kids are often motivated to do chores if you involve them in the process. Hold a family meeting to list out all the chores that must be done daily and brainstorm how you'll tackle them together.

See the Opportunities

Don't feel compelled to do every subject every day. Kids may spend a whole day doing one or two activities. Authentic learning takes place within real-world, meaningful contexts. As long as kids are moving, creating, or playing, they're learning. Let curiosity and fun be your guides.

# data[].attributes.attachment_link.title
Why Learning at Home Should Be More Self-Directed-and Less Structured

# data[].attributes.attachment_link.description
On March 18, 2020, Simone Kern tweeted that simply "recreating schools at home" passes up a golden opportunity to engage kids in authentic, self-directed learning. Gregg Vignal / Alamy Stock Photo With students at home because of the coronavirus threat, social media feeds filled up with color-coded learning schedules from well-meaning parents.

# data[].attributes.body
For anyone with kiddos, here’s a great (and free!) ebook and printable download: A Kids Book About Covid-19. This relatively new publisher puts out lots of amazing titles about some tough topics (and some just fun) but in a very relatable, genuine and age appropriate way. Definitely read this book through first to see if it's appropriate for your family

# data[].attributes.attachment_link.description
A growing collection of books by amazing authors that cover a range of challenging, empowering, and important topics for kids ages 5-9.

# data[].attributes.headline
Linda Wong has her kids journaling everyday. 

# data[].attributes.subject
Linda Wong has her kids journaling everyday. 

# data[].attributes.body
I started Tristan on journaling in hopes that he will read this one day looking back. It sure is funny to read what a 10 yr old thinks. I give him one question a day. I was going to do this for month of April. Here’s a snippet.

# data[].attributes.body
Nora Sharifi spends time with her grandma via facetime by reading to her every night!

# data[].attributes.headline
Jenny Alcivar - Currently, our top Go Move@Home Challenge Player!

# data[].attributes.subject
Jenny Alcivar - Currently, our top Go Move@Home Challenge Player!

# data[].attributes.body
I live in a 450 square foot apartment and I've been trying to keep up with my 5.52 miles per day for my 2020 miles challenge. I try to pace around my apartment whenever I'm on the phone with someone or I listen to podcasts in the evening after work. I'm also trying to be better about doing my 250 steps per hour (which is about 1 mile when I do it for ten hours) while I'm working at home, which is a lot easier to do than when I was at the office.

# data[].attributes.body
When schoolwork gets you down, turn that frustration into something positive. We have started making fabric face masks and scrub caps to share with family, friends, and community members.

# data[].attributes.body
Super Pink Moon!

# data[].attributes.headline
Love this idea! How do you want to remember yourself during this challenging time?

# data[].attributes.subject
Love this idea! How do you want to remember yourself during this challenging time?

# data[].attributes.attachment_link.readable_text
Right now, we're in the midst of the COVID-19 crisis, and it will continue and change for a long time. While everyone across the globe is affected, it's hitting people differently in different places. Countries are experiencing it at different times, and within the United States, states are being hit at different times. The crisis affects individuals very differently, too; people's fears and challenges vary dramatically. Wherever we are, we're all so grateful for the healthcare workers and other essential workers who are doing such important work, so courageously, during this time.
I'm writing from my own experience, at this moment, in New York City.
In episode 267 of the Happier podcast, Elizabeth and I suggested, " Write a letter of congratulations to your future self."

For this "Try This at Home" idea, you write a letter to your future self, to say "Congratulations!" for having achieved whatever you want to achieve. You make the letter as detailed as possible, by outlining the steps that allowed you to be so successful, how you handled predictable challenges, and you include all the changes you made in your surroundings, your habits, and your schedule that made it possible.

This isn't an opportunity to talk about "I hope," "I will," or "I plan," but rather "I did," "I accomplished," "I succeeded." You project yourself into the future, to reflect on what you did.

We recorded that episode before the COVID-19 situation took hold, but we realized that this idea could be adapted for these strange circumstances.

Of course, sadly, a huge number people are struggling to make it through this difficult period. People who are sick or taking care of those who are sick, healthcare workers, essential workers, parents with young children, single parents, people who have lost their jobs or facing financial emergencies...for many, they're so worried, they don't have the time or energy to think about anything else.

At the same time, many of us, while safe at home, are struggling to maintain the habits that will help us stay healthy, energetic, and focused during this period of housebound limbo.

One challenge for many people is to eat healthfully. We're stressed, we're home all the time, our usual habits of sleep and exercise are disrupted, our cabinets may be stocked full of treats...there are many reasons why it's hard to eat right.

This is a big challenge for my sister, and because she's a type 1 diabetic, what she eats really matters to her health.

My Sister's Letter to her Future Self

Dear Liz -
You made it! You're back in the world! I'm so proud of you for conquering the apocalypse loophole and remembering your word of the year: Lighter. You completed "No Alcohol April." You ate the most vegetables you've eaten in your life. And you even managed to mostly get a handle on your "burst snacking." Plus, you stayed on that treadmill! You're emerging from this stronger and lighter and now you can go out and enjoy your friends and the life you love so much. Good job!

(Our parents and I call Elizabeth "Elizabeth"; everyone else in the world, including herself, calls her "Liz.")

Elizabeth mentions her " Word of the Year"-in episode 254, she explains why she chose the word "Lighter" for 2020.

The " apocalypse loophole" is Elizabeth's term for what I call the "This Doesn't Count" Loophole in the Strategy of Loophole-Spotting in Better Than Before, my book about habit change. It's the loophole we use to tell ourselves that we don't have to worry about our habits because "this doesn't count;" we're in some sort of emergency, like a pandemic, or a special situation, like traveling. The fact is, everything counts.

" Burst snacking" is what Elizabeth calls her tendency to eat a bunch of snacks at one time-especially right before bed. (I get the sense that right-before-bed snacking is more common than I'd realized.) To make the letter stronger, Elizabeth could've outlined the steps she took to get a handle on the burst snacking. Did she keep a certain bedtime? Did she stay out of the kitchen? Did she put the snacks in an inconvenient place? This letter might be even more powerful if she detailed those ideas for herself.

In terms of my Four Tendencies personality framework, I think this letter-writing exercise might be particularly useful for Obligers-Elizabeth is an Obliger-because it's a form of outer accountability, and Obligers require outer accountability, even to meet inner expectations. The letter makes our current selves are accountable to our future selves. Now-Elizabeth wants the chips, but she skips them because she feels accountable to future-Elizabeth who gets the letter.

Don't know your "Tendency"-whether you're an Upholder, Questioner, Obliger, or Rebel? Take the quick, free quiz here.

Another benefit from writing this letter: This is a hopeful exercise to do right now, because it's a reminder that this terrible time will end, and we will emerge into the world to resume our lives. Elizabeth is projecting her mind into the happy time when she'll go back out into the world.
What would you like to congratulate yourself for, when this terrible time comes to an end?
If you want more ideas for eating healthfully, check out 7 Strategies to Curb Snacking While Safe at Home During COVID-19.

You can read more about the 21 strategies for habit change. You can get the "Checklist for Habit Change" one-pager here (scroll down to "Better Than Before"). Note, this one-pager is more valuable when you've read Better Than Before, my bestselling book about how to change habits, because you understand how to use each of the strategies.
To check out all my resources related to coping during COVID-19, click here.

# data[].attributes.attachment_link.title
Write a Letter of Congratulations to Your Future, Post-Homebound Self To Cope with COVID-19

# data[].attributes.attachment_link.description
For this "Try This at Home" idea, you write a letter to your future self, to say "Congratulations!" for having achieved whatever you want to achieve. You make the letter as detailed as possible, by outlining the steps that allowed you to be so successful, how you handled predictable challenges, and you include all the changes you made in your surroundings, your habits, and your schedule that made it possible.

# data[].attributes.headline
Feeling overwhelmed by the Pandemic?Expressive Writing can Help

# data[].attributes.subject
Feeling overwhelmed by the Pandemic?Expressive Writing can Help

# data[].attributes.attachment_link.readable_text
Feeling overwhelmed by the Pandemic?

Expressive Writing can Help

TRY THESE WRITING EXERCISES

What is Expressive Writing?

Expressive writing is easy. Just sit down and write about something that is bothering you. It's simple and there is no right or wrong way to do it.

This website gives you some ways to try out expressive writing to help you deal with the COVID-19 outbreak. By writing about your thoughts and feelings for as little as 5-10 minutes, you may change the ways you are thinking, feeling, and even sleeping.

What are the Benefits of Expressive Writing?

Expressive writing has been around for over 30 years. Hundreds of experiments have demonstrated its effectiveness in improving people's mental and physical health. By putting emotional upheavals into words, we start to understand them better. Once we have a better handle on our problems, we can move forward and get on with life.

These pages were designed as coping tools for people who are trying to deal with the COVID-19 outbreak. In reality, expressive writing can work for any issues you may be thinking or worrying about - major or minor.

How to start writing

To start, plan to spend at least 5-10 minutes (or longer, if you want) writing about one of the topics below. The basic instructions are for you to write about your deepest thoughts and feelings about the topic without worrying about spelling, grammar, or sentence structure. Just write.

For most studies, people are encouraged to find a private place to write where you won't be disturbed. Your writing is for you and only you. Although you will receive a copy at the end, what you do with it is your decision. Typically, people are encouraged to write about the same general topic 2-4 times, but that is up to you.

We recommend you start with the traditional prompt, one that asks you to explore your thoughts and feelings about COVID-19. After you have written, you will fill out a very brief survey and then a computer will analyze what you have written. You will then get feedback about your survey and the ways you have written. You can then either print your writing and feedback directly or we can email it to you.

MORE PROMPTS >

MORE PANDEMIC PROJECTS:The COVID-19 Survey

The COVID-19 Social Psychological Survey.

The COVID-19 Survey is an online questionnaire that takes 15-20 minutes to complete. A series of questions are included that ask about the ways people are thinking about and responding to the current coronavirus outbreak. Individuals who complete the survey will get specific feedback about their coping strategies along with information that might help them deal with the current uncertainties.

Visit the Pandemic Projects Page

MORE PROJECTS BY THE TEAM:Assorted Personality Tests

The Language and Personality Project.

Experimental tests and exercises from the Language and Personality lab. These tests are diverse and would give you feedback on various facets of your personality.

Visit the Language and Personality Test Page

© 2020 All rights reserved | Pennebaker Conglomerates Inc
1

# data[].attributes.attachment_link.title
Expressive Writing: The Pandemic Project

# data[].attributes.attachment_link.description
TRY THESE WRITING EXERCISES What is Expressive Writing? Expressive writing is easy. Just sit down and write about something that is bothering you. It's simple and there is no right or wrong way to do it. This website gives you some ways to try out expressive writing to help you deal with the COVID-19 outbreak.

# data[].attributes.body
Todd is getting in excellent shape!

# data[].attributes.body
Keeping safe while running down the Great Highway. It was closed off today from Irving to Sloat.

# data[].attributes.body
We had a virtual garden party!

# data[].attributes.attachment_link.readable_text
Right now, we're in the midst of the COVID-19 crisis, and it will continue and change for a long time. While everyone across the globe is affected, it's hitting people differently in different places. Countries are experiencing it at different times, and within the United States, states are being hit at different times. The crisis affects individuals very differently, too; people's fears and challenges vary dramatically. Wherever we are, we're all so grateful for the healthcare workers and other essential workers who are doing such important work, so courageously, during this time.
I'm writing from my own experience, at this moment, in New York City.
Because many of us are safe at home these days, and feeling anxious and uncertain about the future, the urge to snack can be overwhelming.

Obviously snacking isn't the most pressing of our concerns, but it's an immediate concern-and unlike other things we're worried about, it's within our control (even if snacking feels out of control, it's actually within our control).

And obviously, in a way we're fortunate if this issue is something that's bothering us, because it shows that we're not worried about some far more dire situation.

That said, for many of us, snacking is on our minds.

We all want to emerge from this difficult time in good shape-healthy, energetic, calm, and ready to take on the further challenges ahead. And eating healthfully is an important element of that aim.

How can we manage snacking while at home?

It's helpful to know why we're snacking.

Are you bored?

Are you anxious?

Are you tempted by constant access to your favorite treat?

Are you using snacks to mark transitions in your day, now that your usual transitions aren't present?

Are you snacking because someone else is snacking? You give your child a little cup of Goldfish crackers, and you take a few handfuls yourself.

Are you snacking because you've stocked up, so you've got bags and bags of snacks around? Instead of the usual bag that gets used up, then replaced, more slowly.

When we identify a problem, we often spot a solution more effectively.

Depending on why you're snacking, here are some strategies to try from my book about habits, Better Than Before.

7 Strategies to Curb Snacking

1. Monitoring

Track your snack! We manage what we monitor, so find a way to monitor how much you're snacking-how often and how much.

Pre-portion snacks-divide a bag of pretzels into individual plastic bags, so you eat one serving at a time, rather than digging into a giant bag. (Then re-use the plastic bags when you need more portions.)

Don't eat straight from a bag or container; always transfer snacks into a bowl or plate.

Measure out a serving size so you know how much you're eating. Note that packages that appear to be single servings are often considered two or more-so make sure you check a label.

Record what you eat every day.

Don't eat while distracted; it's easy to lose track of snacking if you're watching TV or scrolling through headlines.

Worried about gaining weight? Research shows that people who monitor their weight by weighing themselves daily do a better job of avoiding weight gain. Also, wear jeans or other clothes that allow you to monitor changes in your body (that is, not the yoga-pant-and-sweatshirt ensemble that I've been wearing every day).

2. Inconvenience

The less convenient snacking becomes, the less we're likely to do it. My habit aphorism is: Change your surroundings, not yourself. This strategy is particularly useful if you can't totally exclude a particular item from your house, because another member of the household insists on stocking it.

Put snacks away-don't keep them out on the counter or table. In fact...

Keep snacks on a high shelf or in a distant location, where it's a pain to get to them, and keep them closed tightly or in a container, so it's a pain to get them open.

Keep snacks out of sight. Out of sight, out of mind.

Don't buy tempting snacks at all! If it's not in the cupboard, you won't eat it-especially these days.

Only eat a homemade (by you) version of a snack. You'll eat less if you're cooking those foods yourself.

3. Abstaining

For some of us, moderation is too tough; it's easier to give up something altogether. Note: this approach works very well for some people, but not for others. To find out if you're an abstainer" or a "moderator," take this short quiz. I'm such an abstainer- you wouldn't believe what I abstain from. This approach wouldn't work for everyone, but it works for me.

Give up your "kryptonite," the food you just can't resist. My sister Elizabeth gave up French fries; my husband Jamie quit peanut butter.

Give up a category of irresistible snacks-maybe you don't have much of a sweet tooth, so you don't over-indulge in sweets, but you can't resist salty snacks such as chips, pretzels, and crackers.

Consider challenging yourself-"No one thinks I could give up my breakfast-cereal addiction right now, I'll show them!" This is particularly effective for Rebels.

4. Distraction

Wait fifteen minutes. Cravings tend to pass after 15 minutes, and while we're waiting, we get absorbed in another activity.

5. Scheduling

Pick a time for your favorite snack-perhaps every day at 3:00 p.m. That way, you can look forward to it, and limit it.

Don't snack after dinner. Research suggests that Americans consume an astonishing 30% of their daily calories in the evening, after 8:00 p.m. Close the kitchen once the dishes are done.

6. Accountability

We tend to do better when we know someone's watching. This is particularly helpful for Obligers. Don't know if you're an Obliger-or an Upholder, Questioner, or Rebel? Take the free, quick quiz here.

Tell someone else what you're eating or drinking. Just report it to them-in person, by text, doesn't matter. "FYI I'm eating two brownies now."

Tell your sweetheart or your kids, "If I'm having a snack, you can have a double portion of the same snack."

For more accountability, join my free Better app. You can start or join an accountability group there.

You can also get daily accountability during the accountability check-in time during the "Coping with COVID-19 Conversations" that I do every day with Elizabeth Craft, my sister and Happier podcast co-host. Join us Monday-Friday at 4 pm ET on Instagram Live for conversations about-you guessed it-coping with COVID-19. Every day, near the end, we ask people how they're doing with their accountability activities.

7. Loophole-Spotting

Watch out for the ten categories of loopholes that we tend to invoke, to give ourselves an excuse for behavior that we know isn't healthy. Some loopholes are particularly popular at the moment:

When it comes to snacking-and so many other aspects of our lives-there's a tension right now.

On the one hand, we want to go easy on ourselves. This is an unprecedented situation, and we don't want to make a tough time worse by loading ourselves with unrealistic expectations. We want to show compassion for ourselves. For gosh sakes, this is a pandemic!

On the other hand, this time "counts." What we do now will have consequences for our future. It may seem like we'll be stuck in this housebound limbo forever, but we won't. The wonderful day will come when things start to get back to normal, the unimaginable future will become the present, and we'll confront the present day.

How will our future-selves wish we'd behaved during this time? Sadly, the future will be difficult, too. Are there things we can do now that will make that time easier for ourselves?
These days, there's so much we can't predict and can't control; it feels reassuring and energizing to control an aspect of our lives that is within our power, and to make some change for the better-even on a small and individual scale.
If you want my one-page Checklist for Habit Change, download it here (scroll down to "Better Than Before"). Note: it's more useful if you've read Better Than Before, my book about habit change, because you'll know how to apply each of the 21 strategies.

In choosing habit strategies that work best for you, it's helpful to know your Tendency. If you're interested in using this time to learn more about yourself through my Four Tendencies video course, I'm offering an extreme discount price of only $25. (This is $74 off the normal price of $99). You have lifetime access to the course material and can go at your own pace or follow the 5-week structure. Click here to join for only $25-no code needed.
To check out all my resources related to coping with COVID-19, click here.

# data[].attributes.attachment_link.title
7 Strategies to Curb Snacking While Safe at Home During COVID-19

# data[].attributes.attachment_link.description
Right now, we're in the midst of the COVID-19 crisis, and it will continue and change for a long time. While everyone across the globe is affected, it's hitting people differently in different places. Countries are experiencing it at different times, and within the United States, states are being hit at different times.

# data[].attributes.body
post by Craig Petersen

# data[].attributes.headline
Resources to stay busy and get creative...

# data[].attributes.subject
Resources to stay busy and get creative...

# data[].attributes.attachment_link.readable_text
Today's Best of the National Book Festival features historian Jon Meacham discussing his inspirational 2018 book "The Soul of America: The Battle for Our Better Angels."

You can watch the full video and other daily features on our National Book Festival Blog: http://blogs.loc.gov/.../best-of-the-national-book-festival-.../ ?loclr=fbloc

# data[].attributes.attachment_link.description
Today's Best of the National Book Festival features historian Jon Meacham discussing his inspirational 2018 book "The Soul of America: The Battle for Our Better Angels." You can watch the full video and other daily features on our National Book Festival Blog: http://blogs.loc.gov/.../best-of-the-national-book-festival-.../ ?loclr=fbloc

# data[].attributes.body
Digital tools for emotional wellness

# data[].attributes.attachment_link.title
Peloton App: Your on-demand fitness companion

# data[].attributes.attachment_link.description
Get 30 days free and try strength, yoga, cycling, running and more with no equipment required from your phone, tablet and TV. New app trials only. Terms apply.

# data[].attributes.attachment_link.readable_text
It's normal to feel anxious during times of transition, change or uncertainty. When life feels unpredictable it's crucial to focus on our mental health, connections with family and friends and self-care. Here are some tools you can use to help manage stress and anxiety.

HALT

Addressing our basic needs can help ease anxiety and stress, especially if we haven't checked in with ourselves in a while. Use the HALT method to identify and address your needs in the moment.

H: Are you hungry? If the answer is yes, take a moment to eat a healthy snack or meal. This will help relieve any "hangry" feelings and give your body an energy boost.

A: Are you angry? If the answer is yes, it's important to identify why and how to address it. Take a moment to think through your emotions. It can be helpful to journal about your thoughts to find out what's really bothering you. Once you've identified the root of your anger, give yourself the space and time to calm down and find ways to address it in a healthy way.

L: Are you lonely? This doesn't necessarily mean you're alone, but do you feel distant, isolated, withdrawn or disconnected? This might be a clue that it's time to reach out and have a conversation about what you're going through with someone you trust. If you're apart from your friends or family, sharing what is stressing you out and what you've been dealing with may help you feel better and reconnect.

T: Are you tired? Not just physically-are you mentally exhausted? If so, it may be time to take a break, do a quick meditation, stretch, lie down or simply close your eyes for a few minutes.

Identify areas you can control

As circumstances change, you may begin to feel a loss of control over different areas in your life. However, it's important to identify things that you can maintain control over in order to have a greater sense of structure and predictability. For instance, online classes can sometimes give you greater control over your schedule. Create a routine and schedule that works best for you right now and adjust as needed to feel more in charge of your day.

Identifying small areas you can control can also be helpful. For instance, you have power over how many times you wash your hands throughout the day and for how long (hint: 20 seconds) or how often you check in with your friends and family. Being intentional and identifying areas of your life that you still have control over can help balance feelings of uncertainty or unpredictability.

Set boundaries

Situations can change rapidly, and you may feel a need to stay connected to news, updates and other messaging more than normal. However, it's important to set boundaries to support and protect your mental health. One way to set boundaries is to reduce the number of times you check your phone or email for updates.

For instance, if you feel bombarded by headlines and top stories, it may be helpful to turn off notifications for news updates. Instead, schedule 30 minutes during the day to review the news. Set a timer to keep yourself accountable. Once the timer goes off, go back to other activities that you need to accomplish or things you enjoy like reading a book, drinking a cup of coffee or video chatting with friends.

This technique can also help if you feel overwhelmed by school or work notifications and updates. Block out specific times in your daily schedule for classes, assignments and projects.

Stay connected with your social network

Social isolation can negatively impact your mental health. While social distancing is critical, it's also important to stay connected with the people you care about. Here are a few ways you can stay connected online:

Video chat or talk on the phone. Seeing people and hearing their voices can be more impactful than messaging one another on social or over text. Schedule video dates with your friends, family and other loved ones. If you prefer texting, try using features like voice messages.

Host a virtual watch party. Do you and your friends share a favorite show? Love Is Blind, we're looking at you. Schedule a time to watch the show as a virtual group and share your reactions over video or a group chat. If you don't have the same subscriptions to streaming services, you can also use apps like Kast to share movies or TV shows and chat online.

Play games together. Whether you have a gaming console or an app on your phone, playing games online is a great way to stay connected with friends. Try free apps like Scrabble or Psych! to get started.

Start a book club. Social distancing is a great excuse to read more. Gather your friends for an ebook club. CU Boulder Libraries offers free ebooks to students, staff and faculty to check out. You can also download ebooks to your tablet, phone or computer from other public libraries using apps like Libby. Once you've chosen a book, set a schedule to virtually meet or chat to discuss the book. If you need inspiration, check out the New York Times Best Sellers list.

If you or someone you know is feeling overwhelmed, you can reach out to Counseling and Psychiatric Services (CAPS) for support. Undergrad and graduate students can access walk-in appointments online by calling 303-492-2277.
More Health & Wellness Articles

# data[].attributes.attachment_link.description
It's normal to feel anxious during times of transition, change or uncertainty. When life feels unpredictable it's crucial to focus on our mental health, connections with family and friends and self-care. Here are some tools you can use to help manage stress and anxiety.

# data[].attributes.body
5 minute workout! Ready, go!

# data[].attributes.body
One of the advantages. . .

# data[].attributes.attachment_link.readable_text
Transitioning from an office to working at home is challenging even in normal circumstances. Throw in a pandemic, closed schools, no gym time, new work procedures, zero social events, and plenty of time with your housemates? That's a recipe for overwhelm.

That's why self-care isn't a luxury, but an essential part of adjusting to a new normal. Here are some tips on how to work from home happily and productively - and without dialing up your stress.

1. Keep a Consistent Sleep Schedule

Don't have a conference call until midmorning? Get up on time anyway. Is your Netflix binge in full force by the end of the day? Turn it off and get to bed at a decent time.

"When you're suddenly at home more, sleep schedules can take a hit as you try and adjust," says W. Christopher Winter, MD, the president of Charlottesville Neurology and Sleep Medicine in North Carolina and author of The Sleep Solution. "But sticking to the same wake time and bedtime are crucial aspects of self-care, because those contribute to sleep quality. Without that, you may find yourself groggy throughout the day, or with big fluctuations in energy."

When that happens, the temptation might be to take a long nap when you don't have work in the afternoon. But it's much more productive to get outside and go for a brisk walk instead, Winter says. If you do want a snooze, aim for a 20-minute power nap, and set an alarm for it, he suggests.

2. Put Some Pants On (Yoga Pants Count)

Also, take a shower, comb your hair, maybe even put shoes on, suggests Christine Carter, PhD, a sociologist and senior fellow of the Greater Good Science Center at the University of California in Berkeley. Although there's a perception that working from home is a daylong pajama fest, the simple act of getting ready is a vital part of self-care and can help you transition into work easier, she says.

"You don't need to be in a full work outfit; you can still keep it casual. That's one of the nice things about working from home," she says. "But prepping for your day is a signal to your brain that it's not a weekend, and you're not sick. That will get your mind ready for the workday."
RELATED: 7 Ways Everyday Health Editors Practice Self-Care

3. Create a Home-to-Work 'Commute'

In the same way that getting showered and dressed is a message to your brain, so is having a home-to-work commute, says the Asheville, North Carolina-based productivity expert Tonya Dalton, author of The Joy of Missing Out: Live More by Doing Less.

The best part is that now your commute gets to be whatever you want it to be.

"Sit outside with your morning coffee, listen to the birds," she suggests. "Maybe take a walk, or read a chapter of a book, or do some yoga. Whatever it is, think of it as your transition time into working, the same as a commute would be."

4. Carve Out a Designated Workspace

While it's true that your "office" is your laptop, it's very helpful to have a space that you assign as your work area, even if that means a corner of the kitchen table, says Dr. Carter. Much like the "get dressed" and "have a commute" tips, this is another bit of self-care related to assisting your brain to get prepped for work.

Also, sitting in a real chair - we love you, couch, but you're so slouchy - does wonders for your attention, energy, and even your sense of confidence, adds Sharon McDowell-Larsen, PhD, an exercise physiologist and coach at the Center for Creative Leadership. There are even devices and apps for improving your posture, like Upright Pose and Posture Reminder.

Want to boost those feelings of motivation even more? Keep your space tidy.

"You don't need to scrub it down, but there is a certain feeling that comes with having an organized, designated space for working," she says. "That gives you a sense of caring for yourself, and by extension, caring about your work."

5. Build Breaks Into Your Schedule

Don't make a daunting to-do list that threatens to send your stress levels soaring, but have a general grasp of what you'd like to accomplish today and when you'll tackle those projects, as well as when you'll take breaks, says Dr. McDowell-Larsen.

"Being as intentional as possible is very helpful when you're working from home," she says. "That might mean working on a different schedule than you had in the office. That might mean you have to schedule breaks at specific times. Play around with it so you're building your day in a thoughtful way from the start."

Do best with an app? You're in luck, because there are plenty that can help remind you to stand up and stretch. Experiment with options like Stand Up, BreakTime, and Time Out.
RELATED: Oprah's Top Wellness Tips for 2020 and Beyond
6. Eat a Real Lunch (and Don't Forget to Stay Hydrated)

Oh, the snacking. That's one surprise for many people when they first begin working from home - that perception of an endless and convenient buffet, and that can lead to grazing all day, says Dalton. Unfortunately, that doesn't usually mean healthy carrot sticks and hummus.

"The junk food and snacking issue looms large when you start working at home, especially if you're feeling stressed," she says. "Think of eating healthy lunches as another form of self-care, because that gives you the nourishment you need to have consistent energy."

If you're particularly challenged by this one, make your lunch in advance, just as you would have for the office. Or at least start the day knowing what you'll be putting together.

Also, stay hydrated in the same way, too, by filling up a water bottle and keeping it at your desk. You can keep track with an app like Hydro Coach or WaterMinder.
RELATED: The Ultimate Diet Guide for Stress Management
7. Set a Workout Time to Reset and Refresh

"It's already challenging enough to find work-life balance when you commute to an office, but when your home is your office, it's paramount to set boundaries and establish a routine," says the Scottsville, Arizona-based personal trainer Ramsey Bergeron. "With my clients who work from home, I've heard countless times that if they didn't have an appointment with me, they would have worked for another five hours that day."

Regular exercise provides numerous benefits - including increased immune function, according to a review published in May 2019 in the Journal of Sport and Health Science - and it helps you approach work with fresh perspective, Bergeron says. Even simply standing up and moving for a 15-minute break can lift your mood and help you process information better, he says.

"Personally, it helps me snap out of the midday funk," he adds. "It may sound counterintuitive, but if I'm feeling sluggish staring at my monitor, stepping away for a few minutes and being active actually energizes me."
RELATED: Why Exercise Boosts Mood and Energy
8. Try Live Classes for Guided Sweat Sessions

Simply scheduling time to exercise is a form of self-care, but let's face it - you also have to follow through. Why not make it feel more social, especially in a time of isolation? There are scores of gyms and trainers who are now offering online programs and live classes. Check out options like Openfit, Obé fitness, DanceBody, and 305 Fitness.

"Psychologically, there's just something nourishing about feeling in community," says Carter. "Even if you're alone in your room, following along to an instructor who can't see you, knowing other people are doing the same gives a different feeling than doing a recorded class. It makes you feel part of a group."

If your work doesn't have an all-in component like video conference calls and Slack threads, live fitness classes could give you a sense of connection that helps you come back to work feeling more engaged and uplifted.

9. If Your Kids Are Home, Get Them Involved in Your Self-Care Regimen

If your children are home from school, it's possible you may be feeling overwhelmed by helping them navigate their schoolwork or stay entertained as you try to do work, says Dalton. When that happens, many people try to overfill the day and create too much structure. But there's a way all of you can be productive without getting cranky, and it requires involving your kids in setting self-care strategies, Dalton suggests.

"Ask them at the beginning of the day about what the breaks could be," she says. For example, she's set a "lunchtime reading hour" that the whole family does. They eat together, and then everyone reads quietly for half an hour before going back to work.

"Structure is everything when it comes to self-care and working from home," she says. "You can't be too strict and regimented about it, but you also need to show your kids the benefit of creating routine."
RELATED: 7 Ways Lady Gaga Practices Self-Care
10. Have a Clock-Out Time to Avoid Overworking Yourself

Just as establishing a pre-work ritual in the morning is helpful, "commuting home" is also essential. That's when you close the work email, change into the sweatpants, and start looking through your pantry for dinner options.

"Again, this comes back to routine," says McDowell-Larsen. "It is very easy when you work from home to keep working into the evening, saying you'll just answer a work email or two, and then you get caught up. But that can lead to burnout over time."

To be as effective as possible at your job, know when to quit for the day.

11. Finally, Make an Appointment for You Time

When it comes to self-care, the perception is often one of indulgence: mud masks, long baths, goblets of wine, lounging in bed until noon. But as the strategies on this list highlight, self-care is actually making yourself a priority in an everyday way, especially when working from home.

It's about finding healthy ways to comfort yourself, set priorities, stay connected, and create structure. Especially now, when none of us knows what looms ahead, these things can give you a much-needed sense of control that translates to making working into a meaningful activity - not one more big stressor.

"Self-care is not selfish," says Carter. "Maybe this is a time to see working from home not as a hassle, but as an opportunity for taking care of ourselves. And through that, building a stronger foundation for ourselves, our families, and our communities."

# data[].attributes.attachment_link.title
11 Self-Care Tips for Working From Home | Everyday Health

# data[].attributes.attachment_link.description
Transitioning from an office to working at home is challenging even in normal circumstances. Throw in a pandemic, closed schools, no gym time, new work procedures, zero social events, and plenty of time with your housemates? That's a recipe for overwhelm. That's why self-care isn't a luxury, but an essential part of adjusting to a new normal.

# data[].attributes.body
Led by Nicole. Join us online for zumba...

https://usfca.zoom.us/my/gonzaleshowell

# data[].attributes.body
No age restrictions on this very popular music/dance app. I encourage you to ask your kids about it and create your own(if they're willing to help) and post here!

# data[].attributes.body
You need hourly breaks for your mind and body

# data[].attributes.body
Setting up for my first zoom meeting today.

# data[].attributes.body
Choose your favorite animal from eleven livestream cameras at San Diego Zoo, including a Koala, California Condor, and Polar Bear.

# data[].attributes.headline
Workout for the day! Let us know how it goes...

# data[].attributes.subject
Workout for the day! Let us know how it goes...

# data[].attributes.body
https://dailyburn.com/landing
https://www.corepoweryoga.com/yoga-on-demand
Beachbody.com
http://www.barrefitness.com/video-library

# data[].attributes.headline
Join the 30 day plank challenge! This article provides a step by step guide

# data[].attributes.subject
Join the 30 day plank challenge! This article provides a step by step guide

# data[].attributes.headline
Head for the hills and forget your troubles!  #goconnect #hillsarealive

# data[].attributes.subject
Head for the hills and forget your troubles!  #goconnect #hillsarealive

# data[].attributes.body
haha!

# data[].attributes.attachment_link.readable_text
Parenting
by Helene Wingens | March 20, 2020

We need all the levity we can get right now. Enter Trey Kennedy with "Every mom in America right now." He must have bugged all our homes because once again he is as spot on as spot on gets.

The video opens with "mom" hearing what sounds like the voice of God announcing, "All schools closed until further notice." As junior gleefully returns home, mom recklessly douses him with disinfectant, urging him to close his eyes.

Mom then sits junior down to show him the list of extra chores that she has created, including the ever-important task of cleaning the baseboards. Junior responds in typical teen fashion, with dramatic distress, after all he doesn't even know what a baseboard is.

Then mom turns her attention to academics; mom "encourages" junior to work on his multiplication table to which junior responds that he already knows them. Of course when given a particular equation, he gets the answer WRONG. Later on junior is supposedly distance learning with his open computer, but he is actually playing on his phone which is hidden strategically behind the computer.

Mom proceeds to be classic annoying mom, waking junior up because "We are not just going to sleep all day." And, this is obviously a great time to clean out the closets, and to berate your kid for not wearing their nicer clothes.

Mean mom asks junior if he wants some brownies and when he junior enthusiastically replies yes, mom suggest that he bake them himself.

Okay we get it-this is going to be a long quarantine as we see mom dragging the whole drink cart away with her. Where to? We're not sure.
More to Read: Trey Kennedy's Video Had Us Howling Because It Is All of Us Trey Kennedy is Back With Another Video and We're Howling Again
Keep the videos coming Trey, you know exactly what's going on in our houses and we desperately need the laughs.

# data[].attributes.attachment_link.title
Trey Kennedy Understands Every Mom On Lockdown

# data[].attributes.attachment_link.description
Parenting by Helene Wingens | March 20, 2020 We need all the levity we can get right now. Enter Trey Kennedy with "Every mom in America right now." He must have bugged all our homes because once again he is as spot on as spot on gets.

# data[].attributes.headline
We just said hi for a few minutes and kept our distance

# data[].attributes.subject
We just said hi for a few minutes and kept our distance

# data[].attributes.body
We just said hi for a few minutes and got a little sun. We made sure we social distanced.

# data[].attributes.headline
Good time to focus on professional development. Check out this very popular happiness class offered through Yale, for free!

# data[].attributes.subject
Good time to focus on professional development. Check out this very popular happiness class offered through Yale, for free!

# data[].attributes.attachment_link.readable_text
Reuters / Michelle McLoughlin

Yale University is offering a free course online - The Science of Well-Being - that teaches you how to be happier.

Professor Laurie Santos taught "Psychology and the Good Life" first in spring 2018 in response to concerning levels of student depression, anxiety, and stress.

It became the most popular class in Yale's history and garnered national and international media attention.

To share the class' contents with a wider audience, Santos created a Coursera course. You can audit it entirely for free, or opt for a $49 certificate of completion.

I enrolled in the class, and I was surprised by how truly helpful it was - it's interesting, but it also feels concrete and useful in everyday life.

In the spring of 2018, Yale Psychology Professor Laurie Santos unveiled a new course: "Psychology and the Good Life." The subject was happiness.

Santos' course was a blend of abstract and concrete. It combined both positive psychology with the real-life applications of behavioral science. And it debunked popular notions of what makes people happy (like the luxury Mercedes-Benz status symbol) and helped students understand the habits they should build to lead truly happier, more fulfilled lives.

The course was launched in the US - home to supposedly only the 29th most happy population in the world, according to the 2019 World Happiness Report - at one of the nation's most elite and high-pressure colleges.

The reaction was unprecedented."Psychology and the Good Life" became the most popular class ever taught in Yale University's 317-year history, and garnered both national and international media attention. The university reportedly had trouble staffing it - pulling fellows from the School of Public Health and law school to meet the demands. Santos told the New York Times that a remarkable one in four Yale students were then taking the course. For reference, while most large lectures at Yale never exceed 600 students, "Psychology and the Good Life" had enrolled 1,182.

After waves of people began asking for access to the course, Santos designed an iteration for the online learning platform Coursera, The Science of Well-Being, available for free to non-Yale students. To see what it's like, I enrolled.

The course covers the following topics in weekly installments:

Misconceptions about happiness

Why our expectations are so bad

How we can overcome our biases

Stuff that really makes us happy

Putting strategies into practice

Weekly installments include video lectures, optional readings, and "rewirement" activities to do each day to build happier habits. Research suggests that if you do these rewirements as prescribed, you should get a boost in your mood and overall well-being.

What to expect from the class

To make the class warm and inviting, it's shot in Santos' own home, with a handful of Yale students in the audience so you can see how the material lands with other people. It feels intimate, and Santos' tone is friendly and conversational. To me, it felt relieving - watching a group of unguarded people gather en masse to commune over the shared topic of personal happiness, and how to use intellect and research to untangle it (some of the most contemporary research was conceptualized and coined by Santos herself).

Thankfully, for the busy amongst us (who may feel especially drawn to this course), there's absolutely no required reading. All the information you need to know is summarized within the lecture. If you do want deeper context, Santos provides links to complementary readings. And there's also no grade penalty for a missed assignment deadline, so you can work at your own pace if you can't or don't want to meet the suggested deadlines. In other words, this class is about well-being - and necessarily operates against the grain of traditional academia in its quest.

Sign up here for free, or keep reading to learn about my experience.

My experience taking the class

I should disclose that I enjoy online classes. In the Character Strengths Test you're invited to take at the course's outset, "Curiosity" was my most dominant trait out of its twenty possibilities. But, despite being a candidate of least resistance, I was really surprised by how much I enjoyed a few weeks in the course. It felt immediately and concretely useful - an assertion that's best contextualized by mentioning that most of the class legwork is completing daily "rewiring" tasks designed to build those research-backed habits into your life that will make you happier post-course.
Here's what I liked:

1. You can verify if you're actually getting happier. In the beginning, you'll be invited to respond to two questionnaires to measure your baseline happiness. At the end of the course, you'll take them again to see if your score was raised. Hopefully, your numbers will increase. This, for me, was essential. A before-and-after metric lends some concreteness to a typically abstract topic.

2. There are unexpected benefits. Completely by surprise, I found the baseline happiness survey helpful for another reason entirely: I had been feeling fatigued recently, and the questions the survey posed helped me realize for the first time that I was continually rating one part of my life much lower than the others. It became clear what was wrong. Within the first lecture, the research gave me the tools to cut through my daily white noise and see clearly where my dissatisfaction was stemming from.

3. The online format is low-pressure. You can rewind without asking her to repeat herself, rewatch lectures, and there's no pressure to ask or answer questions.

4. It doesn't feel like homework. As mentioned, Santos' lectures make for easy watching. Once I sat down to play a lecture, I wanted to continue. I never felt like I was forcing myself to complete a task, but rather satisfying my curiosity.

The only thing to note is that, while you can take the class at your own pace, you're encouraged to implement the rewiring techniques on a weekly schedule, since research shows that increasing your own well-being takes daily, intentional effort over long periods of time - meaning this six-week class is a great opportunity.

Should you get a certificate? What does it include?

If you choose to earn a certificate for the course ($49) when you enroll, then you'll get access to all course materials, including graded assignments. Upon completing the course, your electronic certificate will be added to your Accomplishments page and, from there, you can print your certificate or add it to your LinkedIn profile.

If you choose to audit the course, you'll still have access to all the course materials but you won't be able to submit assignments for feedback or a grade.

You can upgrade to a paid certificate at any time during or after your audit. Once you pay for a course certificate, you have 180 days from the day you paid to complete the course.

If you pay for a certificate in a course you've already taken, any grades you already earned will be saved, but you may need to complete more coursework that wasn't available in the audit version (if applicable).

If you can't afford the fee, apply for the course's financial aid. Click on the Financial Aid link beneath the "Enroll" button on the left. You'll be prompted to complete an application and will be notified if you're approved, but applications take at least 15 days to be reviewed.

# data[].attributes.attachment_link.title
Yale's most popular class ever is available for free online - and the topic is how to be happier in your daily life

# data[].attributes.attachment_link.description
Yale University is offering a free course online - The Science of Well-Being - that teaches you how to be happier. Professor Laurie Santos taught "Psychology and the Good Life" first in spring 2018 in response to concerning levels of student depression, anxiety, and stress.

# data[].attributes.body
Social distancing in Pacifica

# data[].attributes.headline
Taking a break . . . And social distancing with my son. Stay safe everyone!

# data[].attributes.subject
Taking a break . . . And social distancing with my son. Stay safe everyone!

# data[].attributes.headline
Definitely worth re-posting many times over! I believe too that the “green light,” can be brighter and greener than ever!

# data[].attributes.subject
Definitely worth re-posting many times over! I believe too that the “green light,” can be brighter and greener than ever!

# data[].attributes.attachment_link.title
Matthew McConaughey shares message of hope amid coronavirus pandemic

# data[].attributes.attachment_link.readable_text
These stories are designed to offer practical advice, provide some entertainment, foster a sense of social cohesion, and remind people of the good in the world during these strange and isolating times.
With all the tragic things that are happening in the world as a result of the coronavirus, now might seem like an unusual time to talk about being positive. Yet staying positive is a core ingredient in the recipe of successful coping in a crisis.

Now, more than ever, is the time for us to be proactive about creating small moments of happiness in our days, given the findings in psychology research that positive emotions help us to undo the negative effects of stress.

I'll come to the research in a minute, but first there are a few really practical things you can do to foster positive emotions.

Savour the small moments: Even during lockdown you still have many small moments to savour. The smell of coffee, the feel of the warm shower on your back and so on. When you stop to take in these moments, rather then let them rush by on automatic pilot, you are giving your brain a chance to process the pleasure, which boosts your serotonin - the feel good neurotransmitter that helps elevate your mood and make you feel calm.

Strengthen your connections: for those of us in family lockdown, now is the opportunity to spend quality time with our loved ones. Take the time to hug your kids or partner, look them in the eyes, have long conversations with them - all of these gestures promote closeness and also boost your oxytocin, which is a hormone that bonds people and also has a calming effect on your body. When your oxytocin levels spike they tell your body to switch off cortisol, the stress hormone.

Look for the good in others: These types of crises can bring out both the worst and the best in human nature. This week there were two Youtube clips that went viral in Australia about toilet paper. One was of three grown women fighting in Woolworths over a packet of toilet paper. The other was two young children dragging a large cart of toilet paper behind them and stopping at the homes of elderly people in their neighbourhood to give them a roll. I like to think that the best in human nature is rising to the coronavirus challenge. Philanthropists are donating money to scientists to find a cure. Doctors and medical staff are working overtime to help sick patients. Neighbourhoods are putting together care packages for people who are sleeping rough. People are posting positive messages on social media. Friends from across the globe reaching out to each other. When we tune into these positive and pro-social aspects of the crisis, we are united in hope.

By tuning into these three silver linings, you can potentially change your brain chemistry and build up your energy stores to help you cope with the other aspects of your day that have been made more difficult.

Taking charge of our mental health and capturing the small moments will help as we go further into the unknown, too. If we can foster positive emotions, the flow-on effects are well researched, and well documented. In fact, positive emotions are a key resource for us during the coronavirus crisis because they can do a number of things:

Increase your resilience: Research has shown that when we experience positive emotions on the back of a stressful event, we bounce back more quickly and have a faster "cardiovascular recovery" time - our heart rate lowers and our blood pressure stabilises more quickly when we are able to be positive.

Increase your immunity: a study where people were deliberately infected with the influenza virus and rhinovirus found that those people who had more positive emotions were more likely to fight off the symptoms. People low on positive emotions were 2.9 times more likely to contract a respiratory illness in this study.

Make you think more clearly: the way we feel influences the way we think. Positive emotions boost our problem solving abilities as well as our judgment, decision-making, cognitive flexibility and creativity. Staying positive will help you and your kids to be better at solving all the little problems that are being thrown our way right now, such as figuring out new technology platforms for working (and schooling) from home.

Every dark cloud has a silver lining and this is your chance to thicken that lining and take charge of your mental health so that you come out of this experience stronger.
The video above is the first in a series of presentations by Prof Lea Waters about how to deal with stress and anxiety during the time of coronavirus

# data[].attributes.attachment_link.title
Silver linings: how to stay positive during the coronavirus crisis

# data[].attributes.attachment_link.description
These stories are designed to offer practical advice, provide some entertainment, foster a sense of social cohesion, and remind people of the good in the world during these strange and isolating times. With all the tragic things that are happening in the world as a result of the coronavirus, now might seem like an unusual time to talk about being positive.

# data[].attributes.body
Take part in an afternoon workout session where the only requirement needed is your name. Spell out your first name, or last name, or both for a workout! #goconnect tell us how it went below ⬇️

# data[].attributes.headline
I've been creating water color art - tilda gross

# data[].attributes.subject
I've been creating water color art - tilda gross

# data[].attributes.attachment_link.readable_text
If you are feeling anxious and stressed about the COVID-19 outbreak, you are not alone - many students are experiencing higher than normal stress and anxiety levels right now. Here are six tips for coping with the COVID-19 epidemic and helping to prevent the spread of the virus. Your Ohio State: Wellness app can help too. To stay up to date on the latest news with the COVID-19 outbreak at Ohio State, visit the Wexner Medical Center.

1. Breathe deeply: See JustBreathe for tips on how to relieve stress through slow, deep breathing. Take five slow, deep breaths right now and feel yourself calm down.

2. Practice staying in the present moment: Worrying will not change or help the situation; try meditation or guided imagery.

3. Use cognitive-behavioral skills: Remember, how you think affects how you feel and how you behave. If you are having a negative thought (e.g., "I might get the COVID-19 virus and get really sick."), change it to a positive (e.g., "I will stay healthy by taking good self-care and practicing good infection control practices."). Repeat these positive thinking statements several times a day.

4. Stay active: Physical activity can help relieve stress. Even short walks can help.

5. Talk to someone: Tell a family member or friend how you are feeling. Contact Ohio State's Counseling and Consultation Services if fears and anxiety begin to interfere with your functioning.

6. Practice good infection control practices: Wash your hands thoroughly for 20 seconds, cover your mouth when you sneeze or cough with your elbow or with a tissue that you immediately throw away, eliminate hand-shaking and practice social distancing - at least six feet of space between other people. If you are experiencing a fever of 100.4 or higher, cough, muscle aches and fatigue, call your healthcare provider.

Bernadette Mazurek Melnyk, PhD, APRN-CNP, EBP-C, FAANP, FNAP, FAAN
Vice President for Health Promotion, University Chief Wellness Officer
Dean and Professor, College of Nursing
Professor of Pediatrics and Psychiatry, College of Medicine
Executive Director, Helene Fuld Health Trust National Institute for Evidence-based Practice in Nursing and Healthcare
The Ohio State University

# data[].attributes.attachment_link.title
Six Tips for Students Coping With the COVID-19 Pandemic

# data[].attributes.attachment_link.description
If you are feeling anxious and stressed about the COVID-19 outbreak, you are not alone - many students are experiencing higher than normal stress and anxiety levels right now. Here are six tips for coping with the COVID-19 epidemic and helping to prevent the spread of the virus.

# data[].attributes.body
Flat Don is back and keeping Shanie company while working from home. - shanie chambers

# data[].attributes.headline
I ran track this morning with friends while practicing social distancing - suzy kisylia

# data[].attributes.subject
I ran track this morning with friends while practicing social distancing - suzy kisylia