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Free samples, trial: https://www.headspace.com/covid-19

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We're offering all US healthcare professionals who work in public health settings free access to Headspace Plus through 2020.

What's going on right now is a challenge for everyone. But you, our healthcare professionals, are particularly overburdened. Headspace wants to be here for you and support you as best we can. Helping you be kind to yourself, and your own health, during this difficult time.

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Free Headspace for US healthcare professionals

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We're offering all US healthcare professionals who work in public health settings free access to Headspace Plus through 2020. What's going on right now is a challenge for everyone. But you, our healthcare professionals, are particularly overburdened. Headspace wants to be here for you and support you as best we can.

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Erin Motz

Co-Founder of Bad Yogi & voice of real yogis everywhere. In my spare time I'm also a wine drinker, cheese eater, and not your average yoga teacher; I've been teaching yoga for almost 15 years, but you won't hear much Sanskrit, I totally forgive you if you don't know your asana from your elbow, and I believe that yoga is for everyone, from the kale loving vegan to the prize winning deer hunter.

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Erin Motz Co-Founder of Bad Yogi & voice of real yogis everywhere. In my spare time I'm also a wine drinker, cheese eater, and not your average yoga teacher; I've been teaching yoga for almost 15 years, but you won't hear much Sanskrit, I totally forgive you if you don't know your asana from your elbow, and I believe that yoga is for everyone, from the kale loving vegan to the prize winning deer hunter.

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Free

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Insight Timer - #1 Free Meditation App for Sleep, Relax & More

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The best meditation app with the world’s largest FREE library of more than 190k guided meditations, 17k teachers & the world’s most loved meditation Timer.

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This is an open access article distributed in accordance with the Creative Commons Attribution Non Commercial (CC BY-NC 4.0) license, which permits others to distribute, remix, adapt, build upon this work non-commercially, and license their derivative works on different terms, provided the original work is properly cited, appropriate credit is given, any changes made indicated, and the use is non-commercial. See: http://creativecommons.org/licenses/by-nc/4.0/.

Strengths and limitations of this study

This pilot study examined the efficacy of the Three Good Things intervention for healthcare worker well-being over four time points: at baseline and three postintervention follow-ups (1 month, 6 months and 12 months).

Efficacy was assessed with four well-being measures: emotional exhaustion, depression symptoms, subjective happiness and work-life balance.

This pilot study is limited by not having a randomised control group. Results are limited to those who completed assessments.

Attrition was high (only half of those who started went on to complete the 1-month postassessments) but similar to rates found in other comparable interventions.

Introduction

Healthcare worker (HCW) burn-out has reached a critical level. In the USA, over half of physicians and one-third of nurses report feeling burned out from their work. 1 2 In recent years, HCWs have faced a staggering number of increasing demands, including complex electronic medical records, new regulatory requirements, higher rates of student loan debt and increased production pressure. Simultaneously, HCWs are often not given the resources (or worse, are having their resources taken away) that are needed to meet these new demands. 3 They report having less autonomy, less control over decision-making and less time to have meaningful interactions with patients. As demands increase and resources decrease, the result on any system or individual is strain, and that strain is what drives the increasing prevalence of burn-out. 4 The increase is evident in the careful study by Shanafelt et al, detailing a 9% increase in physician burn-out between 2011 and 2014. 1

Maslach characterised burn-out as a syndrome of emotional exhaustion (EE), depersonalisation and reduced accomplishment that can occur among those who do 'people work' of some kind. 5 Of particular interest to HCWs is EE, which refers to feelings of being overextended and exhausted by the emotional demands of one's work. Burn-out has severe negative consequences for both HCWs and patients. Burn-out has been linked to higher rates of HCW depression, substance abuse, anxiety and suicidal ideation, decreased immune system function, reduced marital satisfaction and greater risk of motor vehicle accidents. 6-11 At an organisational level, burn-out has been connected to poorer relationships with patients and staff, higher rates of job turnover, earlier retirements and reduced productivity. 12-14 Importantly, provider burn-out is also linked to serious patient safety outcomes, including higher rates of infection, increased medication errors, lower patient satisfaction, worse safety culture and higher standardised mortality ratios. 15-19

To date, the literature has predominately focused on describing the prevalence of burn-out rather than testing interventions to reduce it. The most successful exception to this has been training in meditation called Mindfulness-Based Stress Reduction (MBSR), and similar meditation programmes that garner modest effect sizes. 20-22 These programmes appear to be fairly effective, but they require a significant time commitment of approximately 8-10 weeks, 2.5 hours per week and 45-60 min of homework a day. Another promising intervention is the 'Colleagues Meeting to Promote and Sustain Satisfaction' (COMPASS) programme. 23 It offers physicians 1 hour of protected time every 2 weeks to discuss the 'virtues and challenges of being a physician' over a meal paid for by the hospital (ie, this is not a low-cost intervention). A randomised clinical trial of COMPASS found that it leads to sustained improvements in burn-out and finding meaning in one's work. 23 24

A recent meta-analysis of HCW interventions for burn-out revealed that, on average, interventions lead to small but significant improvements in burn-out. 25 Interventions can be categorised as either aimed at helping individuals improve their burn-out, or organisational activities aimed to reduce perceived demands and/or increase resources. Organisational-level interventions, which tend to focus on improving workload, scheduling, communication, teamwork and changes in workflow, are generally more effective than individual-level interventions, which, to date, largely involve meditation training. 25

Rather than ask busy and burned out HCWs to commit additional time and effort to learn a new skill like meditation during this intense time in their lives, or assume that hospital administration can be convinced to provide significant funding for well-being, we selected a significantly less time-consuming, but well validated psychological intervention called Three Good Things (3GT). 26 27 3GT is one of a family of positive interventions used as intentional activities aimed at cultivating positive cognitions and emotions. 28 In other words, 3GT is thought to enhance participants' ability to notice genuinely positive things around them, and these can be the same things that were already present, but went unnoticed prior to the intervention.

3GT appears well suited for use with burned out populations due to research showing that burn-out reduces one's ability to notice and attend to positive stimuli. 29 Moreover, 3GT has improved happiness and depressive symptoms in previous research. 26 Burn-out and depression have been empirically and conceptually linked 30 and share symptoms such as extreme exhaustion, feeling down and reduced performance. The 3GT intervention, however, has not been empirically evaluated with HCWs. 3GT involves a brief explanation, takes only a couple of minutes to complete and requires relatively little time or resources. In the resource-restricted environment of healthcare, such quick and low-cost strategies are welcome.

The primary aim of the current study was to test the efficacy of 3GT for HCW well-being through four metrics: burn-out (specifically, the EE component), which is the primary outcome of interest, as well as depression symptoms, subjective happiness and work-life balance. We hypothesised that 3GT participants would report reductions in EE and depressive symptoms, as well as improvements in subjective happiness and work-life balance, between baseline assessments and all three follow-up assessments.

Exploratory secondary aims of the study were to (1) test whether those who met 'per cent concerning' criteria at baseline exhibited stronger intervention effects, (2) examine whether baseline well-being was a predictor of completing or failing to complete follow-up assessments and (3) assess the feasibility and evaluation of the programme through attrition rates and participant evaluation.

Discussion

The current pilot study adapted and tested the 3GT intervention for use by HCWs. Participants of our nightly web-based intervention exhibited improvement across all four of our well-being metrics: burn-out (EE), depression, problems with work-life balance and happiness. Three of these metrics showed significant improvement between baseline and the 12-month follow-up, and the fourth metric, problems with work-life balance, showed improvement between baseline and the 1 and 6-month follow-ups. 3GT is a relatively simple, brief and low-cost intervention. To our knowledge, this is the first study demonstrating the efficacy of 3GT in HCWs across variety of well-being measures, including EE.

Similar to previous work, half of our sample reported at least mild EE at baseline, and 37.2% reported symptoms of depression. 1 Rates of EE and depression in our sample were significantly lower a full year after participating in 3GT. Of note is the percentage of those who met the threshold for a positive screen for depression was cut approximately in half at 1 month (from 37.2% to 19.1%). In fact, participants who met the concerning thresholds at baseline for each of the well-being metrics exhibited particularly strong improvements. Cohen's d effect sizes for all measures across the whole sample ranged from 0.16 to 0.52 and from 0.55 to 1.57 in the per cent concerning at baseline group.

Given how brief and simple it is to participate in a 3GT intervention, these effect sizes are notable in comparison to current psychological interventions. A meta-analysis of selective serotonin reuptake inhibitors (SSRIs) revealed a relatively small effect size (d=0.32 between SSRIs and a placebo), 43 whereas the effect sizes in the current study approach those found by Krasner et al, in their widely cited study of MBSR for HCWs (0.62 for EE, 0.55 for depression). This is notable considering the differential time commitment involved in participating in 3GT compared with meditation training or an MBSR course. There may be a high return on investment in brief, simple and accessible interventions like 3GT.

The study also tested whether baseline levels of well-being predicted completion of the follow-up assessments. Baseline levels of EE did not predict dropping out of any of the follow-up assessments; however, those who dropped out at the 1-month assessment mark had higher levels of depression, problems with work-life balance and lower levels of happiness at baseline. Baseline well-being did not predict completing or dropping out of the 6 or 12-month assessments. These results indicate that at least some wellness indices appear to have short-term predictive power for who is at risk of dropping out. However, in concert with the 'per cent concerning' findings, these results suggest that if someone who is really struggling at baseline is able to power through and complete the intervention, he/she is likely to experience an even greater benefit than those with relatively higher well-being at baseline. These findings complement prior work indicating that those with worse well-being (ie, lower positive affect, clinically depressed) appear to benefit the most from positive psychology interventions. 28 44 28 44

Relieving HCW burn-out is a national imperative. Not only is burn-out associated with devastating provider outcomes like substance abuse and suicidal ideation, 7 8 it is also linked to consequential patient safety outcomes, including medication errors and standardised mortality ratios. 16 19 Existing interventions for burn-out largely centre on learning mindfulness-based meditation. Meditation training appears helpful for HCW burn-out, 20 however, in addition to the time commitment required, it is not broadly appealing to many providers due to religious, logistical or personal reasons. In other words, MBSR appears beneficial, it just is not the right fit for many.

Since 2001, the job demands-resources model has accurately and repeatedly demonstrated that increasing demands while decreasing resources creates strain on the workforce. 45 This strain has been called burn-out, low engagement, compassion fatigue, low safety culture and other similar monikers. Rigorous psychological research has consistently shown that experiencing positive emotions is associated with the ability to recover after emotional upheavals. 46 Positive emotions, like hope, gratitude and serenity, help people build personal resources, such as social bonds, intellectual skills and motivation for personal growth. 47 Positive emotions also have the ability to recharge our self-regulation when we are feeling depleted 48 and to undo the cardiovascular after-effects of an emotional upheaval, relative to negative emotions and control groups. 47 When access to positive emotion 'engines' is interrupted, through new or increasing demands, we end up going to work each day with weaker and weaker batteries. This is not weakness on the part of the person, it is the failure of our healthcare systems to create environments that promote well-being in the workforce.

By merging the well-supported theories of positive emotion 49 and of job demands-resources, 45 we propose that an actionable approach to burn-out should consider the restorative effects of positive emotions. The current intervention, which involved savouring positive emotions, found improvement across four well-being metrics, suggesting that there is something fundamental about positive emotions that the field might be missing in the way that we traditionally view burn-out. Incorporating the role of positive emotions (or the lack of them) into the field's understanding of burn-out may expedite the development of effective burn-out interventions that include the mechanism of positive emotions, as well as improve our understanding the sources of burn-out. Rather than focusing on the increasing experience of negative emotions in burn-out, perhaps we should also focus on the reduced experience of restorative positive emotions.

Prior research has found that those experiencing burn-out are more likely to attend to negative stimuli, even at the expense of not attending to positive stimuli that could improve one's mood. 29 By having HCWs report nightly on 3GT that happened that day, they might be recalibrating their emotional well-being through more frequent experiences of positive emotions, as well as expanding their awareness of positive events. Although the mechanisms of action of this tool have yet to be definitively examined, anecdotal evidence suggests two possibilities. The first is that at the moment of reporting, there is savouring of positive emotion, whereby participants re-experience the positive emotions that accompanied the good thing that happened to them, perhaps also with a broader appreciation for that experience and what it involved. This can occur while entering the good thing, or selecting the positive emotion that goes with it, or when reading the good things in the shared logs. The second possible mechanism is that by knowing that they will be reporting on 3GT each evening, participants become more aware of the good things happening around them. A few participants commented that this was their experience, even at times thinking, 'This can be one of my three good things I'll write about tonight!'

3GT as a resiliency tool has several strengths. The first is that the tool itself has little to no costs to deploy. We used a web-based format, but it is effective when administered as a paper-based intervention. 26 27 Further, completion of the tool requires minimal time commitment from the participants; it takes approximately 3 min to complete each day. The tool is straightforward as well, requiring no additional skills training, and we found that it was applicable to everyone regardless of workplace role. Participants submit a wide variety of 'good' things each night, including events that occurred inside and outside of the workplace. A wide variety of 3GT submissions have been identified by qualitative researchers as generally fitting under one of three overarching themes: having a good day at work, having supportive relationships and making meaningful use of self-directed time. 50 The low cost, minimal time and effort commitment, and widely enjoyable nature of 3GT are attractive features for burned out providers and organisations looking for ways to address the urgent need to improve well-being.

The current pilot study has several strengths. The study examined the efficacy of a web-based 3GT intervention for HCWs across a wide variety of roles in healthcare. Well-being metrics were assessed across four time points: at baseline and three postintervention follow-ups (1 month, 6 months, 12 months), using four validated measures of well-being. We reported results on a 100-point scale, as well as used per cent concerning, and included effect sizes.

Our study has several limitations. First, the study was a non-randomised pilot, and there was not a control group, which precludes any discussion of causality. Rather, we can only say that participants who signed up for 3GT and completed follow-up assessments reported significant improvements across all outcomes. It is possible that participants who engaged in 3GT but did not complete postassessments did not benefit to the same degree as those who did complete post assessments. Without a control group, we also cannot say that the results we found were not due, in part or in whole, to expectancy or placebo effects. Nevertheless, previous 3GT studies have used control groups to demonstrate that the 3GT intervention is responsible for the changes in well-being. 26 27 We note also that our sample is composed largely of women (81% of participants at baseline), however, this is generally in line with base rates of women working in healthcare in the USA (in 2017, 75% of HCWs were female). 51 Future research should oversample for men and examine whether 3GT is equally effective across genders.

Second, our study also suffered from attrition in that only 56%, 52% and 53% of those who completed day 1 3GT completed the 1, 6 and 12-month assessments, respectively. This rate of attrition is similar to other comparable studies. 27 52 53 In a methodologically rigorous study by Gander et al, only 67.3% of those assigned to an intervention carried out the intervention, and only 38.9% completed all follow-up assessments. 27 In light of these attrition rates, it should be noted that people are notoriously bad at maintaining self-improvement goals. Even among people seeking treatment for obesity using weight loss programmes in medical centres, one-third had to half discontinue their programme and are lost to follow-up. 54 55 Similarly, over 40% of people seeking treatment through a smoking cessation clinic were lost to follow-up, 56 and another 48% of web-based smoking cessation individuals are lost to follow-up. 57 Attrition is a primary barrier to evaluating web-based interventions, with levels often reaching 60%-80%. 58

It is unclear from our study whether the effects observed were the result of the intervention alone. Intrinsic characteristics of the cohort that completed follow-up assessments may have predisposed them to improvement in EE and depression. Still, prior randomised controlled studies of 3GT for 1 week (a smaller dose) have demonstrated improvement with this intervention, which we believe extends to our results. 53

We note also that those who needed this intervention the most (ie, those with higher burn-out and depression, and worse work-life balance at baseline) were more likely to drop out of the study before the 1-month follow-up (after which time attrition did not change much). For those initially overwhelmed individuals, taking the time to engage in 3GT still felt like 'one more thing'. Future research should note this specific need to maintain participant focus during the early stages of studies of this kind, by making the tool more accessible, enjoyable, meaningful and brief.

Third, 3GT is an intervention designed to help individuals build their well-being resources, but does not address the demands placed on them personally or professionally. The pace and intensity of contemporary healthcare are what causes the strain that leads to impaired well-being. 3GT, while promising as one simple tool that should be part of a much larger toolkit, does not prevent future sources of strain. In the long term, a family of valid and accessible interventions need to be targeted at both facilitating individual well-being ('levers that I can pull for myself right now') and preventing problems of strain ('levers that my institution/work setting pull for me to provide additional resources that prevent and alleviate strain').

Despite these limitations, this pilot study expands on previous research by demonstrating that a modification of 3GT for HCW appears to offer a simple and effective intervention to improve emotional well-being and decrease EE. Current research is underway to evaluate the efficacy of 3GT with respect to the endurance of the improvements, to examine mechanisms of action and to use control groups.

Conclusions

Given the relationship between HCW well-being and healthcare quality, current findings that well-being metrics appear to improve across repeated measures are encouraging. 3GT has now been demonstrated as a low-cost strategy to potentially improve well-being, such that refinement and extension of this type of intervention is warranted.

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Forty-five good things: a prospective pilot study of the Three Good Things well-being intervention in the USA for healthcare worker emotional exhaustion, depression, work-life balance and happiness

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Objectives High rates of healthcare worker (HCW) burn-out have led many to label it an 'epidemic' urgently requiring interventions. This prospective pilot study examined the efficacy, feasibility and evaluation of the 'Three Good Things' (3GT) intervention for HCWs, and added burn-out and work-life balance to the set of well-being metrics.

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Gyms and fitness clubs across the country are temporarily closing their doors in light of the coronavirus COVID-19 pandemic. Social distancing is crucial during this time, but it can be mentally taxing, making endorphin-producing, mood-boosting workouts that much more important.

Tuning into this need, several fitness trainers, gyms, and studios are now offering free online workout options to help everyone stay fit and connected. Not only that, but online mental health platforms have also been finding ways to connect with people free of charge during this difficult time.

Whether you love a good HIIT class, like to wind down with a long yoga flow, or need to take a moment for meditation, here are some options from your favorite fitness fanatics and mental health experts as you ride out this pandemic.

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These Trainers and Studios Are Giving Away Free Classes Amid the Coronavirus Pandemic

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Gyms and fitness clubs across the country are temporarily closing their doors in light of the coronavirus COVID-19 pandemic. Social distancing is crucial during this time, but it can be mentally taxing, making endorphin-producing, mood-boosting workouts that much more important.

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Faces of the Frontline

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Humankind has not seen a pandemic like this in a while. Technology has changed, healthcare has changed, and our ways of receiving information have changed. We are inundated with data, misinformation, and anxiety-provoking content. Rarely do we receive bite-size narrative. This project was born to create a genuine, accessible, and beautiful space to inspire community members and honor our resilient COVID-19 frontliners. We provide a platform for sharing and disseminating stories from the frontline, as well as collecting words of affirmation to deliver to our healthcare heroes, thereby addressing the crucial need for improved morale among caregivers risking their own health to work tirelessly for the health of our communities. It is our hope that it brightens your media feed and your headspace, whether you are a healthcare worker or an ally.

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Humankind has not seen a pandemic like this in a while. Technology has changed, healthcare has changed, and our ways of receiving information have changed. We are inundated with data, misinformation, and anxiety-provoking content. Rarely do we receive bite-size narrative.

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​Traumatic events like 9/11 and hurricanes have taught experts how to guide parents to be prepared to respond to crises in ways that help their children be resilient.

Listening

Listening is an important way for parents to express love and acceptance and to help children figure out dilemmas. In the context of crises, listening takes on another vital role. Because children react to crises differently, we must look for clues from them about what they know, how they interpret the events, and what they need from the adults around them. After the hugs, ask children what they understand about what has happened and what questions or concerns they have. Listen for any potential misunderstandings.

It is common for children to have fears based on limited information or from not understanding what they were told about the event. You must first listen to their concerns so you can frame your discussion about the situation appropriately and spare them frightening or unnecessary details. When they finish talking, ask them how they are doing and how you can be helpful to them.

Helping Them Express Fears & Worries

Just asking children what they understand or how they feel may not be enough to get them to voice their feelings. Sometimes simply sitting with them while they draw a picture or play with their toys will help them find a way to communicate what they're feeling, even if they are not fully aware of it themselves.

Young children

Young children may need your help to find the words to express what they are feeling. Offer them words to choose from by telling them it's normal to feel sad, upset, or confused. Be a good role model by sharing how you are feeling and explaining what you are doing to help yourself feel better. Encourage them to express feelings through play, drawing, storytelling, or other creative activities.

Older children & adolescents

Older children and adolescents might find it easier to talk about what others think. "My friend Monica said that she just keeps following her mom around to make sure they never get separated. Isn't she a freak?" When this occurs, don't remove the mask by saying,"I'll bet you're really feeling this too." Instead, talk about what Monica must be feeling and how it is understandable. Ask your child what Monica's mom could do to make her feel more secure. Encourage older children to ask questions and share feelings. Answer their questions with calm, age-appropriate responses and don't belittle their emotions.

Never force your child to talk

Some children will act as if they aren't bothered at all. They don't seem particularly interested in or moved by the event. If so, there's no reason to push them to express anything at this time. Never force your children to talk, but tell them you are there to listen. Your children may be deeply moved or upset but actually need a sense of normalcy. Model that your own way of gaining comfort is by talking about the situation. Let your children see you talking to other adults and observe your relief as you connect with others. Leave the door open for future conversations. They may happen at any time.

Dealing with Mixed Emotions

It is common for people, young and old, to have a mixture of anger and confusion in the face of disaster. Which emotion dominates may have to do with the nature of the disaster.

With terrorism, it's typical to ask,"How could people be so cruel?" and have justified anger.

With natural disasters, we are often more confused about how to vent anger. Many adults as well as older children turn it inward-"We could have prepared better," or"I am being punished."

Others may express anger outwardly or have a crisis of faith-"How could our government fail to protect us?" or"How could a loving God do this to us?"

Wherever that anger and confusion is directed, our first response is to listen, not to deny it or try to talk kids out of it.

What to Say

Our ability to communicate that we feel safe through our body language and tone may be more important than our exact words. In the face of a crisis, gather the family in the part of your home where you spend good times together, or take a walk to a favorite spot that will remind children of comfort. You may want to begin the conversation with everyone present to feel more secure when you are all together. Depending on your children's age and developmental level, more in-depth conversations might occur with just one child and one or both parents.

More than anything else, adults must be honest about what has happened. Sadly, this is not the kind of truth that we can protect our children from, but the truth doesn't need to include every horrid detail. How much detail to share will depend on their ability to understand.

Young children

Very young children will need simple, concrete explanations of what happened and how it affects them. If they have a gross misunderstanding of events, correct them. But if they explain the story in a way that implies, "It's all over now, the bad guys are all dead, and this happened very far away," do not correct them or add more nuanced details. Their simple explanations may be exactly what they need to believe to feel safe. Don't take away that sense of security they're constructing for themselves.

Older children & adolescents

Older children will likely ask for and benefit from additional information about the disaster and recovery efforts.

Saying you don't know is OK

Don't worry about saying the perfect words. Nothing we can say in these circumstances will make everything better. In fact, there's a reasonable chance that adult conversation may upset children further, but keep in mind that it is the situation that is upsetting them, not our talking about it. Don't feel obligated to give a reason for what happened. It's OK to say you don't know why something so terrible has happened.

Reinforce your child is safe

As we try to explain tragic events, the main goal is to reinforce that you and your children are safe. If it isn't clear that you are yet safe, don't lie. Focus instead on the steps you are taking to become safer. If you can, point out things like the distance you are from the event or the fact that police, soldiers, and rescue workers are working hard to make sure everyone is safe. Don't overwhelm children with information, but give them honest and brief explanations of what happened and what is being done in response.

The National Child Traumatic Stress Network suggests telling children exactly how the disaster affects their family, school, and community. They may be worried about the safety of their friends or extended family. Be honest if you really don't know, but reassure them that their friends' parents are taking care of them, just like you are taking care of your children. You might tell them about how the government is working hard to restore electricity, phones, water, and gas or how city workers will take care of cleaning up the wreckage and help families find housing.

Restoring Balance

If your family has been directly involved in an act of terror, war, or a natural disaster, you will have spent weeks or months-hopefully with adequate support-in recovering your lives. If your family has been on the periphery of these crises but have been witnesses via the media, you will still need time to restore some emotional balance. During these periods, a few small things can help children.

Get back to old routines

As soon as reasonably possible, try to follow old routines because they provide comfort and a familiar structure to a child's daily life. For example, get her back in school and do not cancel celebrations like birthday parties or after-school activities that she enjoys. Follow as normal a schedule as possible. Even if you are at a shelter, you can still maintain some family rituals like singing the same songs or reciting the same stories before bedtime. Try to maintain household rules and discipline routines, but be aware that changes in behavior may be a result of fears or insecurities that can be alleviated through repeated reassurances and extra attention. It's OK to let your children be more dependent on you in the aftermath of a traumatic event. Children may be more distracted and have trouble concentrating on schoolwork. Be patient and give them gentle reminders and extra help if needed. Children may be more anxious when separating from parents for bedtime or when parents need to leave for work or an appointment. Give yourself extra time to cuddle and talk to your children before separating from them.

Remember that your children's world revolves around you and your home. Any disruption to your normal family activities will be felt by your children. Things that may seem trivial to you, like watching television, playing on the computer, or having friends over, are important to your children and will be seen as tremendous losses if they are disrupted. Be patient and help children think of alternative activities if their normal toys aren't available or if their regular activities are cancelled. Provide plenty of opportunities for play.

Review your family's disaster preparedness plan

Another way to encourage a child's sense of control is to review your own family's preparedness plan together. Coming up with a family plan in case a disaster directly affects you next time (or strikes again) can help increase your family's sense of security.

Find ways to help others

Finally, provide your children with opportunities to help others. Children cope better and recover sooner when they help others because it creates a sense of control and helps children feel better about themselves. By helping those affected by the tragedy or honoring those who died, children can regain a sense of control over a tragedy that often makes them feel helpless.

Limit Exposure to the Media

Try to monitor and limit your children's exposure to the news. As compelling as it may be during a disaster, news coverage is often overwhelming because today's 24-hour news cycle replays dramatic footage day after day. This barrage can sear images into the mind and increase trauma.

All of the major child-serving organizations suggest for you to shield your children entirely (depending on their age) or limit the time they spend viewing media related to the incident. Even indirect disaster exposure from media (eg, newspaper, television, internet, radio) can be detrimental. It can cause kids to worry that something similar might happen to them. It may change the way they view the world; they may begin to see it as a threatening, scary place. It is important for parents to limit media exposure in general and to explain in words they understand what they do see and hear. Be honest, but spare kids unnecessary or frightening details.

While children benefit from basic information about what happened, it can be harmful for them to see graphic images or sounds. Try to encourage realistic messages of hope and optimism. Point out some of the positives of the trauma, like how people help each other or how heroes risk their own lives for others. Even in the most difficult situation, your positive outlook on the future will help your children see good things in the world around them, helping them through challenging times.

Remember...

Children rely on us so heavily to figure out how to interpret dire events that we need to be aware of the many different ways they learn from us and other adults. They listen to our words, notice the level of stress that our bodies communicate, watch whether we follow routines, and see whether we change our tone or attitude when we talk to others. If we cannot maintain a consistent air of calm with friends or other adults, we should have those conversations in private, away from children, and preferably without children knowing that adults are speaking secretly, which will only raise their anxiety and undercut the sense of security we're trying to communicate.

Unfortunately, we cannot protect our children from trauma related to natural disasters, wars, or terrorism. However, the way we respond and the support we offer can help buffer the potential negative consequences of experiencing a traumatic event and can make it more likely that our children bounce back. The bottom line for parents is to remain calm and to remind children they are loved and that you are doing everything you can to keep them safe. Feeling secure and connected to parents, family members, teachers, friends, or community is the greatest protections children have and affects their recovery immediately after a disaster and well into the future. With a strong support system in place, you will be able to minimize negative beliefs, calm fears, restore some normalcy and pull together as a family so you all will bounce back, and perhaps even grow, from harrowing and unpredictable events.

Additional Information:

Kenneth R. Ginsburg, MD, MS Ed, FAAP, and Martha M. Jablow

Building Resilience in Children and Teens: Giving Kids Roots and Wings, 3rd Edition (Copyright © 2015 Kenneth R. Ginsburg, MD, MS Ed, FAAP, and Martha M. Jablow)

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support children~ resilience~ crisis~ traumatic events~ listening to your child~ acceptance~ fears~ worries~ emotions~ reinforce~ safety~ national child traumatic stress network~ restore balance~ old routines~ family disaster plan~ media exposure~ love

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How to Support Your Child's Resilience in a Time of Crisis

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​Traumatic events like 9/11 and hurricanes have taught experts how to guide parents to be prepared to respond to crises in ways that help their children be resilient. Listening is an important way for parents to express love and acceptance and to help children figure out dilemmas.

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Our Here, Now column looks at trends taking hold in cities around the world. Given how different the world looks these days, we're focusing on the feel-good moments emerging in between.
It happens every night at 8 p.m. sharp. Starting softly, like a distant roll of thunder, the noise grows louder as it echoes around the city. It's the sound of tens of thousands of hands clapping in unison as we, the locked down residents of Barcelona, give a standing ovation to the city's healthcare workers from our balconies.

The same sound can be heard through Madrid. And Seville. And in many of Spain's cities by now. Every night, without fail, at 8 o'clock on the dot. For many of us, this moment of solidarity is one of our only sources of human contact not on a screen.

Spain has been in a state of emergency since Friday, March 13. The following evening, we were put on lockdown: Prime Minister Pedro Sánchez announced that people were confined to their homes except for "essential" trips, which include the supermarket, the pharmacy, and the doctor. Those required to go to work must carry a letter from their employer, but the vast majority work from home, or not at all. Police patrol the streets, handing out fines to anyone caught disobeying the rules (those fines range from 100 euros to a year in prison). Even going for a solitary walk is strictly forbidden. For those who live alone, like me, this means no physical human interaction at all. We are effectively under house arrest.

The measures sound draconian, but there is surprisingly little resistance. In just a few short weeks, Spain has become a COVID-19 hotspot. In Europe, only Italy has more confirmed cases. The total number of Spanish cases has already exceeded 20,000, with the majority in Madrid, and some 1,000 have died. While it's a stretch to say Spaniards are happy to be stuck at home, there's an understanding those figures bring.

https://twitter.com/cinnamonsmiler/status/1238939440942329856?s=20

Yet, even at the darkest times, these glimmerings of light appear. Within minutes of the Prime Minister's address last weekend, allegedly following a message spread on Whatsapp, the people of Spain took to their balconies and began this new tradition. Shouts of " ¡Bravo!" and " ¡Viva los medicos!" rang out. The hashtags were quick to appear: #aplausosanitario (healthcare applause), #quedateencasa (stay at home), and #yomequedoencasa (I stay at home) caption the movement, which has since spread throughout Europe. By day three of the lockdown, the Madrid Regional Ministry of Health tweeted footage of staff from a hospital outside Madrid, clapping, and holding up a series of messages that read: "We have heard you, and it has been moving. We are in this together, [and] we are going to give everything."

We also hear that in Seville, neighbors are playing bingo from their windows. Others dance flamenco. Across the country, singers, musicians, and DJs perform on their balconies.

I'm not Spanish, but in the decade I've been living here, I've discovered that the people have a tradition of taking to their balconies to express their feelings-be it contempt or solidarity. I have come to accept these acts as part of daily life, but I have never before experienced anything quite like this.

As I step out onto my terrace tonight, I will glance over at my neighbor in the building next door-a woman, like me, with brown, curly hair. I don't know her name, we have never met or spoken, and perhaps never will. But for the last few nights, at 8 p.m., her presence has been enough to remind me that I'm not alone.

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During Barcelona's Lockdown, 8 p.m. Has Become My Favorite Hour of the Day

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Our Here, Now column looks at trends taking hold in cities around the world. Given how different the world looks these days, we're focusing on the feel-good moments emerging in between. It happens every night at 8 p.m. sharp. Starting softly, like a distant roll of thunder, the noise grows louder as it echoes around the city.

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After any disaster or crisis, families struggle with what they should say to children and how to help them cope.
The American Academy of Pediatrics (AAP) encourages parents, teachers, child care providers, and others who work closely with children to filter information about the event and present it in a way that their child can understand, adjust to and handle in a healthy way.
Where to start

No matter what age or developmental stage your child is, you can start by asking what they've already heard. Most children will have heard something, no matter how old they are. After you ask them what they've heard, ask what questions they have and how they feel about what's happened.

Older children, teens, and young adults might ask more questions. They may ask for and benefit more from additional information. But no matter what age your child is, it's best to keep the dialogue straightforward and direct.

Avoiding graphic details & exposure to media

In general, it is best to share basic information with children, not graphic details, or unnecessary details about tragic circumstances. Children and adults alike want to be able to understand enough so they know what's going on. Graphic information and images should be avoided.

Keep young children away from repetitive graphic images and sounds that may appear on television, radio, social media, the internet, etc.

With older children, if they will be viewing news coverage, consider recording it ahead of time. That allows you to preview it and evaluate its contents before you sit down with them to watch it. Then, as you watch it with them, you can stop, pause and have a discussion when you need to.

Children will generally follow good advice, but you have to give them some latitude to make decisions about what they're ready for. Most children will have access to the news and graphic images through social media and the internet right from their cell phone. You need to be aware of what's out there and take steps in advance to talk to children about what they might hear or see.

Talking to very young children

The reality is that even preschool-age children will hear about major crisis events. It's best that they hear about it from a parent or caregiver, as opposed to another child or in the media, or through overheard conversations.

Even the youngest child needs accurate information, but you don't want to be too vague. Simply saying, "Something happened in a faraway town and some people got hurt," doesn't tell the child enough about what happened. The child may not understand why this is so different from people getting hurt every day and why so much is being said about it. The underlying message for a parent to convey is, "It's okay if these things bother you. We are here to support each other."

Talking to gradeschool children & teens

After asking your child what they have heard and if they have questions or concerns about what occurred during a school shooting, community bombing, natural disaster, or even a disaster in another country, a parent can say something such as:

"Yes. In [city], [state]"(and here you might need to give some context, depending on whether it's nearby or far away, for example, 'That's a city/state that's pretty far from/close to here'), there was a crisis [explain what the crisis was]and many people were hurt [add more information]. The police and the government are doing their jobs so they can try to make sure that it doesn't happen again."

You can follow-up as needed based on your child's reactions and questions.

Talking with children with developmental delays or disabilities

Parents who have a child with a developmental delay or disability should gear their responses to their child's developmental level or abilities, rather than their chronologic age. If you have a teenage child whose level of intellectual functioning is more similar to a 7-year-old, for instance, gear your response to what you might share with most 7-year-olds. Start by giving less information. Provide further information in the most appropriate and clear way you can.

Talking with children with an Autism Spectrum Disorder (ASD)

What's helpful to a child with an ASD may be different. For instance, the child may find less comfort in cuddling than some other children. Parents should try something else that does calm and comfort their child on other occasions. Ask yourself, "Given who my child is, their personality, temperament and developmental abilities and what generally helps calm them when they are worried. What might work for them?"

Signs a child might not be coping well

You may see signs that children are having difficulty adjusting. Some of things to look for are:

Sleep problems: Watch for trouble falling asleep or staying asleep, difficulty waking, nightmares or other sleep disturbances.

Physical complaints: Children may complain of feeling tired, having a headache or stomachache, or generally feeling unwell.

Changes in behavior: You may notice your child eating too much or less than usual. Look for signs of regressive behavior, including social regression, acting more immature or becoming less patient and more demanding or irritable. A child who once separated easily from their parents may become clingy. Teens may begin or change current patterns of tobacco, alcohol or substance use.

Emotional problems: Children may experience undue sadness, depression, anxiety or fears.

Sometimes it can be hard to tell if a child is reacting in a typical way to an unusual event or whether they are having significant problems coping, and might benefit from extra support. If you are concerned, talk to your child's pediatrician, your child's teacher, or a mental health professional or counselor in the school or community.

Don't wait for symptoms. Children often do a good job of hiding their distress. Start the discussion early, and keep the dialogue going.

More information

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bomb; bombing; news; media; sad news; coverage; tragedy; fire; murder; death; reporter; tv; images; video; scary; talking to children; what to say; how to explain; disaster; disasters; teachers; classroom; filter; cope; school shooting; landing_gc;

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How to Talk With Kids About Tragedies & Other Traumatic News Events

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​VIDEO - The American Academy of Pediatrics (AAP) encourages parents, teachers, child care providers, and others who work closely with children to filter information about the crisis and present it in a way that their child can accommodate, adjust to, and cope with.

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Americans spread messages of hope with sidewalk chalk

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Families across the U.S. are turning sidewalks into colorful messages of hope, understanding and gratitude to stay connected while social distancing.

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DACHER KELTNER Hi, it's Dacher Keltner. Very often, our greatest challenges and trials in life-combat, natural disaster, economic trauma, mortality-return us to our nobler tendencies, and our sense of greater purpose. Yes, we have to watch out for the racism, xenophobia, and aggression that can arise during times like these, this moment of the Coronavirus, and to do so we have to hew more closely to our capacities for compassion, connection, and creativity.

As we record this, we're in a studio on a vacated campus where I teach, UC Berkeley.

Many of us feel the fear of the spread of COVID 19. We are keeping our distance from others, who bring such strength and love to our lives. This social-distancing is crucial. It's saving lives. But it's also disrupting the very fabric of how we get along with others. Businesses are suffering, families are separated

Students I've spoken with feel the racist underpinnings of how the virus is named by many, or what social distancing means to them if they come from diverse backgrounds. And the economic consequences, and disease, which often hit the poorest hardest, may regrettably follow with law-like regularity.

We know, though, that the ideas and practices we share on The Science of Happiness are often activated during peril and trauma-we turn to others, we turn to things like gratitude and wonder, and strong bonds, to survive. And their benefits are most pronounced during such times.

We're offering resources, articles and practices for people who are facing COVID-19 at greatergood.berkeley.edu/coronavirus

And for the next few months, The Science of Happiness is going to be sharing practices to help us with the complex changes brought about by our responses to Coronavirus, the social distancing, disrupted work, difficulties perhaps paying bills, and lack of physical contact.

We feel more committed now than ever to share science-tested practices that can help us feel calmer, happier, and more connected to loved ones.

Our guest this week is Jennifer Keitt. She's the CEO of the Keitt Institute, a nonprofit that she started with her daughter to develop strong, whole and empowered women.

When we asked Jennifer to choose a practice to boost happiness in her life, she chose one that can make us feel more connected to others by manipulating spaces in our own homes and places of work.

Jennifer joins us today from her home studio in Georgia to tell us how the practice went.

Jennifer, thanks for joining us on The Science of Happiness.

JENNIFER KEITT Thank you. Thank you so much for having me.

DACHER KELTNER We asked you to choose a practice to bring more happiness in your life, and you chose the Reminders of Connectedness exercise. This practice walks you through the process of considering how you can add reminders of social connection to your home or your office or your classroom. So what it does is, you first, you look around your home and sort of see what kind of objects or words surround you.

DK 1:04:49 Next, it asks you to count how many of these objects or words or images are related to social connectedness.

DACHER KELTNER And then you notice whether there are spaces, empty walls where you might add things and make things that help fill those empty spaces with connection. And then finally, to think about how your furniture is actually arranged to either get people closer together or are not.

What did you see?

JENNIFER KEITT So the first thing that I did was really to take a moment to look around my office. I work from home and my sacred office space is really, really important to me. And I was really struck by this first step of what kinds of objects and words and images surround you. So, Dacher, for me, it's I've got a bulletin board on all of my "sheros," Angela Bassett and Viola Davis and pictures. Right. Of women. Powerful women that I, that I really aspire to be like, you know, to be these kind of boss babes. And then looking at my walls, I'm seeing a lot of ideas that connect me to myself. "I'm just a girl boss, building her empire," it's one of the favorite sayings on my walls. And so goes this idea when I was looking around that there's a lot of ways that I'm not only connecting with others, but connecting with myself as well. And then step two, counting how many of these objects and words and images relate to social connectedness. And this is where I think I'm embarrassed because well over 20 or 25, I think I stopped about 25 or 30. Interacting words: community, together, friendship, a lot of that I found in my office, which was step two. And then you asked, step three, to notice whether there were empty walls or shelves where I could add new objects: no. There's nothing, so I have to empty some things!

And then, step four, next time when I'm out shopping and looking through my belongings, looking for things that might help me to find objects that evoke more connection, maybe even in a subtle way. This has been challenging since doing the exercise because I've been doing this exercise in this very--spiral downward that we've been taking nationwide. So, so there really hasn't been much, out shopping. It really hasn't. Right. So, so that's still something I'm looking forward to. And then finally, considering the furniture, all my furniture out of place. Well, in my office, it's very much placed for connections. And even now, bringing in more and more chairs and more seating, because. My husband and myself, we're doing a lot of family video conferencing. Last night we had a happy hour together with our children via video teleconference. So we're actually moving through our lives. And this week I'm planning a virtual dinner, a virtual Sunday dinner for everyone. So everyone has their own food in their own place. But we're all going to eat together. So I'm arranging furniture in my office and then that extends out into my home for way more communal situations to include the computer and my husband and myself. So it's really, it's a different time that we're in right now.

DACHER KELTNER You know, we know from work by people like Naomi Eisenberger and Louisa Pavey that, you know, images of people seeing their faces, hearing their voices, the voice is this powerful basis or language of connection really makes us feel safe. And it sort of quiets the source of anxiety in our minds these days. You know, a lot of the people that I'm talking to, including a lot of my students, are really isolated, feeling lonely. I just got a paper recently that, the, you know, the quarantining that took place with the other epidemics actually leads to elevated depression and anxiety. Really worrisome. You know? What are some of the words of wisdom you offer to people who are wondering, like, how can I connect to my child who's far away? How can I? They can connect to my aging parents. How can I connect to my community members? What would you say?

JENNIFER KEITT So for anyone that is under 30, right. Or even under 35, it is not. It's a no brainer. Face time. And then other kinds of connectedness that happens with the push of a button. And so that idea that we are looking at each other. I think that's that's been more that's been amped up more in the last several days, actually, for me than ever before. So it's that face time and that live time. So we're actually sitting down together. I mentioned, you know, the happy hour that I had with my kids yesterday. And spouses, their spouses as well. Just an hour of gathering together and, you know, beverage of choice. They're all adults. So it's very legal. And just coming together and talking. Right. But, and here's, the big but my mom and my husband's mom and others that have older folks who are not technologically savvy. Now we're having to go to the telephone. A lot more phone calls that are happening. I know between me and my mom and my husband and his parents because my mom doesn't even have Internet. So a lot of telephone calling because, again, live voice and hearing voice, I think reminds us of being connected that kind of way.

I just cannot stress enough: live, live, live. Using technology for what it's really good at doing, which is bringing us together. And in this age, we can see.

DACHER KELTNER I've been offering my happiness class to Berkeley undergrads, you know, online now. And I had office hours and a bunch showed up and they are like, make sure you keep it live. Because even in the digital world, sensing that other people are there and sort of learning together is powerful.

JENNIFER KEITT Absolutely.

DACHER KELTNER I was talking to a UC Berkeley student yesterday who's from China. Remarkably, she had seen the coronavirus break out in China. And then she came back to school in Berkeley and is seeing it break out in the United States. And she was here by herself without family and really struggling with that. And probably like many of our listeners or many people in the United States and elsewhere that, you know, being quarantined away from our social connections, away from the people we love very often. The reminders of connectedness practice becomes more poignant. So. What would you advise someone who's suddenly in a situation like, "God, I can't touch or reach out and be with these people. How can I use this practice to change my living circumstance?"

JENNIFER KEITT I think that creating a sacred space in a sacred time for you is going to be my my best advice. And here's what I mean by that. At the end of the day, before Corona and even after Corona out, we are with ourselves more than any other beings. I can be in a home with my husband, but I am still inside of Jennifer. And so to me, this is the time, even when we are socially isolated, to reconnect and get to know you. So that means setting aside a specific amount of time and space. A very I know for me it's got to be a beautiful space and maybe it's with a candle or maybe it's with something that's fragrant. Maybe it's with a faux flower. Or if you can't get out and get real flowers or whatever is going to bring that positivity to that space that you're going to be at. And what I'm talking about, a space could be in the closet. It could be a chair. It could be at a table. But really being intentional about checking in with you. I think that that is so critical. I've always thought that beforehand. But now I think it becomes even more critical because the self-talk that we have going on on the inside of us is going to make or break this experience for us. So I highly, highly, highly recommend or sacred self time that you kind of take. If it's two minutes if its three minutes if It's an hour. You've got to make sure that you're intentionally keeping you up to speed, up to par by making sure the, you know, meditating or reading a book. But setting aside that time to check in with your heart so that you can make sure that you're staying OK.

DACHER KELTNER You know, this trauma is getting us to rethink our own private space. And you're suggesting, you know, we make it more sacred. What would you advise somebody? And in terms of like making a little space in their room more sacred. And have these reminders of connectedness?

JENNIFER KEITT So it's this idea of making sure that we have, I'll call them zones, right in our homes. It's really difficult without structuring a space and a time for things. For many people, I know it is for me. So, for example, we know what we use the bathroom for. We know what we use the kitchen for. We know what we use the living space for. But now, because we're all isolated, all of our spaces. Right. Become this big , it could become a big blob. What I'm suggesting is that people actually stake their claim would be, you know, if I had little ones at home. Maybe it's a colorful beach towel, right. That they can just kind of hang out. I mean, here in Georgia, we do get a little bit of sun. So hanging out in front of my big windows.. So they could pretend like they're at the beach or whatever the case may be. That's a sacred space. And that's how it becomes a sacred space for women. It might be, you know, honestly, a bathtub. I know my bathtub took me through a whole lot. When my kids were young So it's a bubble bath. It might be a bubble bath. It might even be at midnight when everybody else is asleep. But that's sacred space time. So what I'm suggesting is that we find these very intentional places, that we have sacred items that really bring us instantly into that place of being mindful, being compassionate, decompressing, de-stressing, thinking about how we are thinking and how we are feeling. And if you are alone in your house or in your space and you don't have that kind of connectedness, you still could make up a space and a place for yourself that's uniquely your own, that you say what I get into this space. It's going to only be about me and making sure that I'm OK. Whether you're taking a book with you or magazine with you, or if you're listening to your, you know, your music or whatever, the case may be being intentional about checking in on yourself.

DACHER KELTNER So, Jennifer, thank you for being on our show and for all the wisdom you have about doing the Reminders of Connectedness practice.

JENNIFER KEITT Thank you for having me.

******

DACHER KELTNER Humans have a strong propensity for kindness and generosity it's a central theme in the science of happiness, sometimes we just needs to be nudged, as happens in the reminders of connectedness practice.

Melinda Carpenter, a professor of developmental psychology at the University of St. Andrews in the U.K., wanted to see if that was the case for babies, too.

She conducted an experiment to see if basic reminders of connectedness could spark kindness in babies as young as 18 months old.

MELINDA CARPENTER So what we did was show them eight different photographs of familiar household objects in the foreground.

DACHER KELTNER A teapot, a shoe, a mug, a clock-things like that.

And in the background of their photographs we had two little wooden dolls standing in a close affiliative relationship together. So they were standing face to face looking at and smiling at each other.

DACHER KELTNERBut the other kids in the study saw either two stacks of blocks, or a single doll standing alone, or two dolls turned away from one another. Again, these were all in the background of a picture that had a household item in the foreground.

Afterwards, Melinda and her team did a Helping Test. An experimenter came in the room holding a box and six wooden sticks in her hands. She then knelt down at a little child-sized table and "accidentally" let the sticks fall to the floor.

MELINDA CARPENTER So she started reaching towards the sticks unsuccessfully and saying things like oh my sticks they've fallen on the floor. And then if the infant still hadn't helped she said oh my sticks I need them back. And then finally at the end if they hadn't helped yet she asked them, "Can you help me please?"

This was the 18-month-olds' chance to help... and some did, much more than others. The kids who saw the image with the dolls facing each other in the background - what Melinda calls 'the Together condition' were much more likely to help pick up the sticks than the other kids.

MELINDA CARPENTER The infants in the Together condition helped three times as often as kids in any of the other conditions.

All it took to get them to help others-what researchers call "prosocial behavior"-was a subtle reminder of connection and affiliation between people-in this case, a simple picture... with two dolls facing each other all the way in the background.

In our minds, in our brains we have a link, an association between affiliation to the group and pro social behavior. And so if we can cue affiliation then this will make pro social behavior more likely to occur.

When we create reminders of social connection in our spaces, we disrupt our tendency to focus on ourselves and our problems, and we reorient our attention to focus on other people. And that's even true for young kids, at just 18 months old.

Charles Darwin and his holiness the Dali Lama both believe sympathy is our strongest instinct, but it's really up to us to create the environments that allow us to express that potential.

DACHER KELTNERIf you'd like to try doing the Reminders of Connectedness practice, visit our Greater Good in Action website at ggia.berkeley.edu.

And as we mentioned earlier in the show, we also have practices, resources, and articles for individuals, parents, and educators facing COVID-19 at greatergood.berkeley.edu/coronavirus

Please share with us what's inspiring you using the hashtag #HappinessPod or emailing us at greater@berkeley.edu.

I'm Dacher Keltner, thanks for joining us on The Science of Happiness.

Our podcast is a co-production of UC Berkeley's Greater Good Science Center and PRX. Our senior producer is Shuka Kalantari. Production assistance is from Jennie Cataldo and Ben Manilla of BMP Audio. Our associate producers are Brett Simpson and Ariella Markowitz. Our executive producer is Jane Park. Our editor-in-chief is Jason Marsh. Our science director is Emiliana Simon-Thomas. Special thanks to UC Berkeley's Graduate School of Journalism.

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Episode 62: Staying Close While Physical Distancing

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DACHER KELTNER Hi, it's Dacher Keltner. Very often, our greatest challenges and trials in life-combat, natural disaster, economic trauma, mortality-return us to our nobler tendencies, and our sense of greater purpose.

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Be honest. How much time are you spending on self-care right now? For many pediatricians, the answer is "Not enough."

To be effective in practice, pediatricians must take care of themselves, according to panelists at an AAP town hall, Physician Resilience in the Time of COVID-19.

Anne R. Edwards, M.D., FAAP, AAP chief population health officer, led panelists in a discussion on how to address high stress levels, communicate and connect, give and get help, replenish resilience and maintain a growth mindset.
Connect with others
The pandemic has caused patient volume to drop and forced practices into new routines. Robert J. Riewerts, M.D., FAAP, of Southern California Permanente Medical Group and KP Care Management Institute, noted a silver lining. Phone time at his practice increased from between 3% and 7% to about 40% as pediatricians reached out to check in on patients and families.

Early in the pandemic, Dr. Riewerts' group also arranged weekly discussions with experts to allay concerns about the virus. Pediatricians unaccustomed to seeking support from colleagues were encouraged to reach outside their comfort zone.

"This year, physicians are being stretched to the limits in all kinds of specialties," he said. Supporting one another can help pediatricians model a positive example for their patients.

Routine team check-ins can build support within practices and hospitals, according to Riva Kamat, M.D., FAAP, co-lead of the AAP Section on Hospital Medicine Subcommittee on Provider Wellness and a hospitalist at Inova Fairfax Hospital for Children.

Dr. Kamat suggests asking colleagues if they are feeling stressed. "Then let them, what I call, 'slime you.' Let them share what's bothering them."

Because most problems cannot be solved in one vent session, Dr. Kamat said it is important to stay connected with the person. She asks colleagues how they would like her to check in again, such as by text or a phone call. Her institution also uses accountability partners to ensure people are taking care of themselves.

COVID-19 has isolated us in every way, said Melanie L. Brown, M.D., M.S.E., FAAP, chair of the AAP Section on Integrative Medicine Executive Committee and member of the Wellness Advisory Group. But that shouldn't stop pediatricians from maintaining connections. This can be done locally or through AAP connections such as Extension for Community Healthcare Outcomes groups, collaboration sites and COVID-19 discussion boards ( login required).

"Being able to find connections with other like-minded colleagues, you're also modeling for other people the importance of them also finding connections," she said.
Refuel resilience
The dark days of winter can be challenging for many, which is why pediatricians should take time to figure out what refuels their resilience and identify barriers preventing them from replenishing it, said Christine Moutier, M.D., chief medical officer, American Foundation for Suicide Prevention.

"Sometimes, we react in ways that we are pleased with and other days we don't. We don't have to feel like that is fate," she said. "We can actually make small tweaks that allow us to have whatever that substance is, that reservoir of resilience, that will allow us to keep drawing from that moment by moment."

Ideas include meditating, journaling, exercising, getting outdoors and confiding with like-minded colleagues.

Dr. Moutier also cautions not to make major life decisions when extremely stressed. Pediatricians should be aware of tendencies toward anxiety or depression, shed stigmas and be proactive.
Manage your mindset
When stress reaches a boiling point, Dr. Moutier suggests trying the "Put It In Perspective" approach to redirect thoughts from irrational to rational. The approach, developed by Martin E.P. Seligman, director, University of Pennsylvania Positive Psychology Center, includes four steps:

1. Ask yourself: What is the worst possible situation?

2. Force yourself to think about the best outcome.

3. Then consider what is most likely to happen.

4. Finally, develop a plan for the most realistic scenario.

When problems fester, Dr. Moutier said, "Give yourself the gift of just a moment of time that's set aside to work that through. Any time and effort we spend on that is going to bear fruit for us."

Dr. Brown added, "Taking care of yourself is not selfish. It's what's needed in order for you to go out and then care for others."

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Panelists discuss how to manage wellness during pandemic winter

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Be honest. How much time are you spending on self-care right now? For many pediatricians, the answer is "Not enough." To be effective in practice, pediatricians must take care of themselves, according to panelists at an AAP town hall, Physician Resilience in the Time of COVID-19. Anne R.

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#103: How to Manage Anxiety in the Face of a Global Pandemic, Dr. Judson Brewer

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Feel Better, Live More Podcast by Dr Rangan Chatterjee.

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Free mp3 and podcasts

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Not a fan of reading? Dr Russ Harris has prepared Acceptance and Commitment Therapy podcasts and audio recordings. Click here.

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Acceptance and Commitment therapy for COVID - Russ Harris

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Podcast #103: How to Manage Anxiety in the Face of a Global Pandemic, Dr. Judson Brewer

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Feel Better, Live More Podcast by Dr Rangan Chatterjee.

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Free to audit

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

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If you're worried about whether or not you're doing enough to protect yourself from COVID-19, you're probably doing enough. Extreme worrying and extreme "prepper measures" won't be any more effective than making good choices based on realistic guidelines.

1. Manage your exposure to the news. Binge-watching any news channel for hours on end tends to magnify your perceptions of the actual threat, not contain them. Keep up-to-date on the situation, warnings, precautions, or quarantines that are in effect, but don't get sucked into the negative fear-mongering that some news reports breed.

2. Check in with your support network and share your fears and anxieties. When we're trying to manage anxiety, we have a hard time stepping outside of our own perspective. By speaking to others, you are taking control of your emotions and others may help normalize what you're feeling as well as share ways that they are dealing with their own concerns.

3. Keep your focus on the current situation and being present in the moment. When we're overly invested in worry about the future, we tend not to be our best selves in the present.

4. Control the "controllables," so that you're better prepared to respond to things that are totally beyond your control. And don't "over prepare" in such a way that you stoke your fear. For instance, don't stock enough food for a year, stock enough for two or three weeks in case of quarantine. Make sure you have your prescriptions filled and a normal supply of over-the-counter medications, like pain reliever, cough medicine, cold and sinus medicines, and so on.

5. Follow basic health promotion and protection practices. Wash your hands when you enter your home, don't put your hands on your face, limit how many times you push your glasses up on your nose. If you touch something that doesn't belong to you, like handing someone something they left behind, or picking up something off the ground to put in the trash, or touching doorknobs, touching handrails, pushing elevator buttons, and so on, use hand sanitizer immediately afterwards-before you touch your face-if you can't wash your hands right away.

6. If you have older family members who live too far away for face-to-face visits, do daily "check-ins" with them to keep communication lines open, in case they show symptoms of the illness. A quick text or phone check-in can provide emotional support to them if they are anxious about possible risks of infection and to you if you are anxious that they may not be taking care of themselves as well as you feel they should.

And If You Have Kids...

Most importantly, keep your own anxiety in check! This is necessary in order to be the best support for your children. When adults are anxious, children pick up on this very quickly and this stirs their own feelings of distress. The key message to your children should be that simple measures that you've probably already been encouraging them to do will help them stay healthy. Wash their hands, eat healthy foods, get enough sleep, and cough and sneeze into their elbow if they don't have a tissue handy. And if kids are super worried, make sure you help normalize their fears, but then talk about a time you dealt with another crisis or challenge as a family. This helps kids realize that you and they have the skills needed to handle this new issue.

Help your children control what they can control. Help children understand that the illness is caused by germs and that there are things that they can do to protect themselves from the germs.

Remind them to wash their hands every time they come into the house.

Remind them not to put things in their mouth.

Remind them not to share drinks with other people and to not share eating utensils or to eat food that another person has already had some of.

Remind them to cover their mouths with their elbows when they cough or sneeze, if they don't have a tissue handy.

Remind them to not use water fountains in public places, to not pick up things off the ground, to not touch things that other people may have handled.

Remind them of the connection between healthy food, sleep, hygiene, and health.

For young children: Remind children that the illness is a lot like a "bad cold" or the "flu" and that they can practice the same good health habits that you do to stay healthy. You might talk about "avoiding germs" and tell them it's the "germs" that are "bad," not the people who get sick.

Make sure you have a step stool by all the sinks your kids are likely to use to wash their hands. When it's hard for them to reach the sink, it's harder for them to do as good a job washing their hands as they might. Sing the ABCs song or Happy Birthday twice with them as they wash their hands.

Kids need to be reminded that you're there to look after them and you should model health-promoting behaviors to show them that you're taking care of yourself, too.

Masks can be scary for young children, so talk about why some people are wearing them and how they may use them-not because they have the virus, but because they think that will help them stay healthy.

Reassure children that everyone is trying to do their best to stay healthy and that is why friends may not be able to play with them right now.

For school-aged children: When something major happens and the news is focused on a negative event, kids are going to hear about it from multiple sources, some even passive sources. Preempt their fears by starting a conversation with them about what they've heard about the virus and whether they have questions. We need to know what our child knows and what their frame of reference is in order to be as effective in offering support as we want to be.

If your children have been learning about the virus and preventive measures in school, ask them to share with you what they've learned and talk about how these measures may look different at home or ways that you're doing similar things already.

For older children: Teens are savvy and well-informed, so invite deeper discussions about how this virus has influenced the economy, travel, leisure activities, and educational experiences around the globe. Discuss the larger issues related to this type of event beyond the "nuts and bolts" of prevention and treatment.

Stay Calm and Model Prevention Behaviors and Adequate Preparation

Most of us are familiar with the reminder from flight attendants to put on our own oxygen mask before we try to help those around us. This is true in managing our own anxiety and self-care practices. Do all that you can to model the basic health-promoting practices, stock up on a two- to three-week supply of groceries, paper goods, and medicine cabinet needs. Get the laundry detergent, hand soaps, disinfecting wipes and solutions. Most agencies firmly state that we don't need to prep for a year in quarantine, so don't go so far overboard that you're keeping your neighbors from being able to adequately stock their own bare cupboards.

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COVID-19 Anxiety: Control Your Controllables

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If you're worried about whether or not you're doing enough to protect yourself from COVID-19, you're probably doing enough. Extreme worrying and extreme "prepper measures" won't be any more effective than making good choices based on realistic guidelines. Manage your exposure to the news.

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Free to audit

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

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

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

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

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

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

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

Thank you and stay well!

PAGE QUICK LINKS

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

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

-- ADAA TeleMental Health Information and Member Provicer Listing

-- ADAA's Online Support Group

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

-- ADAA's Grupo de Apoya en Linea

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

Children, Teens and Parents

Coronavirus and OCD

General

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tips to Manage Post-Pandemic Anxiety

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Coronavirus and Parents/Children/Teens/College Students

Mental Health Resources for Kids and Teens Who Are Struggling

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

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

UCLA - COVID-19 Care Package - Helpful Resources

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

Childmind.org

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

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

Eating Recovery Center Resources

AnxietyUK - Coronavirus Support Resources

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

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

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

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

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

Resilience Blogs, Dan Saferstein, PhD

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

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

Meru Health - Covid-19 Digital Resources

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

9 Resources for Coping with Coronavirus Anxiety, Healthline.com

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

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

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

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

Coronavirus Resource List, AllMentalHealth.org

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

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

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

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

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

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

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

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

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

Talking to Kids About the Coronavirus, ChildMind.org

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

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

Coronavirus Racism Infected My High School, NYTimes.com

Coronavirus Threat Escalates Fears - and Bigotry, APA.org

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

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

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

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

How to Manage Your Anxiety About Coronavirus, Time.com

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

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

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

https://www.goodnewsnetwork.org/

ADAA Resources Most recent additions are posted first

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

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

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

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

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

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

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

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

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

ADAA Professional Members who Offer Telemental Health Services

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

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

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

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

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

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

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

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I just learned that my son's college, the University of Washington, would be cancelling all in-person classes and finals to help contain the spread of the coronavirus. One confirmed on-campus case prompted the university's response.

Though the university will incur high costs-they have to deep-clean the whole campus, for example-I, for one, am truly grateful for their swift action and putting students first. It's one of the many ways that I feel cared for in the midst of this crisis, and one of many caring acts that I expect to see in the weeks ahead.

Why expect more cooperation and compassion in the face of an epidemic? Because, contrary to popular belief, crises often tend to bring out the best in people. A report that looked at how people responded during the September 11th Twin Tower attacks showed that people bent over backwards to help others escape, sometimes at great personal risk to themselves. Other reports on the aftermath of natural disasters show that strangers will stick out their necks for each other to help.

While it's true that sometimes disasters can lead to a minority taking advantage of the situation-for example, stealing people's possessions when they have to leave their house-this is not a common response, much as it grabs headlines. Instead, when we face a common enemy, like an epidemic, we are more likely to pull together for the benefit of everyone.

Notice how many young and healthy people are taking seriously the need to wash their hands frequently, cover their mouths when they cough, stay home when sick, or wear masks when in public. Sure, no one wants to get sick-but, at the same time, no one wants to be responsible for making others sick.

In fact, research shows that protecting others is a huge motivator for doing the right thing. For example, one study looked at what prompts handwashing behavior in hospital doctors and nurses. Researchers found that signs saying, "Hand hygiene prevents patients from catching diseases," were more effective at prompting handwashing than signs simply saying, "Hand hygiene prevents you from catching diseases." In other words, appealing to the health care workers' altruistic care for their patients was more effective than appealing to their self-interest.

In fact, it may simply be human nature to be kind and helpful when others need us. In one recent study, children only four to five years old who were told that resisting a treat would benefit another child were better able to delay gratification than children told their actions would only affect themselves. Similarly, babies as young as 19 months old were willing to give food away to someone who appeared to need it, even when hungry themselves.

Of course, not everyone acts altruistically in these situations. So, what makes it more likely they will, and how can we use that to our advantage? Here are four ways we can encourage more altruism for fighting the virus.

1. Look to the heroes

There will always be heroic efforts in a disaster-people who sacrifice themselves for the good of others. Think of the health care workers who are treating people infected with this virus at great personal risk. Or those infected with the virus who voluntarily isolate themselves for weeks to protect the public.

When we hear stories of these people, we feel what is called moral elevation -a warm feeling inside that inspires us, fueling optimism and a desire to act altruistically ourselves. While the temptation might be to focus on fear and everything going wrong, we can redirect our attention to those who are doing the right thing, which will lead us to be better citizens ourselves.

2. Stay calm and focused

It's easy to be lost in fear when disaster strikes. However, it doesn't help anyone to stir up panic about the situation, because we don't think as clearly when we are in emergency mode. You can see how this has played out already, as people have been stockpiling masks and creating a shortage that could affect the people who truly need them-those who are sick and need masks to avoid spreading the disease to the rest of us.

How can we stay calmer and make wiser choices? One way is to use whatever tools you have at your disposal for keeping a cool head-like practicing mindfulness, which has been shown to both lessen emotional reactivity and help us make better decisions. We might take a walk in the park or nearby woods and let nature soothe us. Or we could talk to a friend-a calm friend, that is-who can help us reduce our anxiety.

Of course, our normal ways of connecting socially-like singing together at a concert or going to large parties-may have to change. But whatever we can do to maintain an air of calm, and to spread it to those around us, the better. After all, our emotions tend to be contagious in our social circles, and we should do our best to keep fear and panic contained.

3. Show gratitude

One of the kindest things we can do is to say "thank you" to those who are doing what they can to fight the outbreak. As with my son's university, it doesn't hurt to send a message of thanks to people and organizations that are doing the right thing-whether it's a tour group that offers refunds for cancelled trips, the neighbor who delivers a spare mask to you, or viral experts who give you straight-up information on how to stay safe.

When we show gratitude toward others, we let them know that their actions matter, which encourages more of the same kind of behavior-not only toward the grateful person but to others. Creating a cycle of altruism is helpful when we are faced with a challenge that affects us all, helping to foster trust in each other and care for each other's plight.

4. Remember our common humanity and show compassion

When we are fearful, our first instinct might be to cast blame on others or to indulge in prejudice toward groups we see as responsible. News reports already show that some people of Asian descent in the United States are finding themselves shunned or the victims of racist profiling, simply because the virus appears to have originated in China. Though we might rationally know that no one person or country can be blamed for a viral outbreak, our minds still seek simple explanations.

Research suggests that when we recognize our common humanity and show compassion, we are more likely to pull together and to solve issues that may be complex in nature. You can start by giving yourself some compassion, which can help you become more willing to admit mistakes and take steps to correct them. This is important, as human error can be costly when there is a viral outbreak, and we need to work together to learn from our mistakes.

Of course, all of these guidelines don't supplant the importance of practicing good hygiene. We need to continue to frequently wash our hands and avoid touching our faces, so that we can lessen the chance of infecting ourselves and others. But we also should remember our social hygiene-looking for the heroes, staying calm ourselves, being grateful, and remembering our common humanity. In this way, we can help to make the world safer for all of us.

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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How to Keep the Greater Good in Mind During the Coronavirus Outbreak

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I just learned that my son's college, the University of Washington, would be cancelling all in-person classes and finals to help contain the spread of the coronavirus. One confirmed on-campus case prompted the university's response. Though the university will incur high costs-they have to deep-clean the whole campus, for example-I, for one, am truly grateful for their swift action and putting students first.

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My inbox is flooded with news about the coronavirus outbreak. Every hour, I'm hearing about how many people are infected and dying, how woefully unprepared we are for this pandemic, and how the economy is tanking. It's enough to make my head explode with panic and dread.

Of course, I want to stay informed, and it's important to know what I can do to help prevent the spread of the infection. How can I do that without feeling overwhelmed? Is there a better way to consume the news?

It turns out that there is, according to media experts and researchers. Taking in a constant stream of alarming news increases your stress and anxiety-and has long-term consequences for your physical health, too. The key is to balance your media diet with news stories that are more inspiring or offer solutions, and then share them with friends and family. Taking those steps will help instill a sense of hope and personal agency, in yourself and others.

Taking in constant bad news is unhealthy

Of course, we need to know what's going on with the coronavirus pandemic in order to make good decisions, like washing our hands regularly and social distancing. Those actions help us fight the spread of the disease. But, as a new paper published in Health Psychology suggests, constantly reading negative, sensationalist news stories can have long-term consequences for our well-being.

Alison Holman and her colleagues at UC Irvine have studied past epidemics and disasters to see how news reporting affects people. They found that those who read or saw more sensationalist, repetitive news stories experienced acute stress and other symptoms similar to post-traumatic stress disorder, with poorer health up to three years later.

These effects can be even harsher for people in communities that have already suffered disaster. In one study, Holman and her colleagues found that New Yorkers (who lived through 9/11) following sensationalist news stories about the Boston Marathon bombings had as much stress as people who actually lived in Boston where the bombings took place.

"Media coverage tends toward sensationalism, showing repeated images designed to grab your attention, and repeated exposure to that is not good for our mental health," says Holman. "This can become a distress cycle, where people have a lot of fears about what the future looks like, and it just gets worse and worse as people continue to pay too much attention to the media."

Holman also points out how a diet of bad news hurts our ability to make good decisions-especially under circumstances where the future seems uncertain or ambiguous. In the current epidemic, she sees this playing out by people hoarding products like toilet paper or, more seriously, protective masks needed by health care workers. Overblown fears lead people to run to the doctor when they have even mild symptoms of infection, thereby clogging up health care facilities needed for more serious cases.

Luckily, there are ways to get factual information without gorging ourselves on negative news. Holman recommends going to The Centers for Disease Control and the World Health Organization websites for information about the virus that is less alarmist and also non-partisan. Reading the facts about the disease and what we can do to prevent its spread-"maybe once a day," suggests Holman-is infinitely better for us than scrolling through our newsfeeds on social media every hour.

"Don't let yourself sit there in front of your computer and constantly look up and refresh your screen to see what's going on," says Holman. "Things are changing fast, but we already know what we need to do."

How our brains process news

Still, it's hard to pull our attention away from fear-inducing news; our minds fight us. As John Tierney, coauthor of The Power of Bad, explains, our brains have a negativity bias that's designed to root out danger so that we can stay safe. We can't help but be hijacked by bad news stories, and news sources want to capitalize on that by publishing the most sensational stories designed to invoke fear.

As an example, he points to the many articles and websites monitoring death rates from COVID-19 and speculating on how bad it could get without having all of the facts-like how many real cases there are in a community, including people exposed to the virus without showing symptoms. Following this barrage of misinformation might incite fear rather than rational responses to the pandemic, Tierney says.

Media researcher Karen McIntyre of Virginia Commonwealth University also warns us that negative news can lead us to be less kind and helpful toward others, right at the time we need to come together the most. While research suggests that experiencing positive emotions can make us better friends and neighbors, consuming a lot of negative news leads people to be "less tolerant of others, engage in more antisocial behavior, trust people less, and criticize the media more," she says. "All of these general, negative effects of negative news are just exacerbated during a time like this, when we're seeing even more negative news."

Sensationalist news is pretty hard to avoid, though-especially if you are tuned into social media. Social media has its upsides, of course, allowing us to check in with people we can't see in person due to social isolation. But it can also be a firehose of bad news, where stories about the pandemic-whether accurate or not-are shared over and over again, perpetuating fear, anger, and hopelessness.

As media expert Jeff Hancock of Stanford University warns, "Getting your news from news outlets in social media is problematic, because we're still having a hard time distinguishing between reputable sources online and non-reputable ones."

To avoid being taken for an emotional ride by these "highly emotional, clickbait, misinformation-type stories," he suggests avoiding them altogether and reading only news stories written by reputable journalists or looking to science experts to provide accurate information about the pandemic-like this site from John Hopkins University.

We also need to be careful about how a constant diet of negative news might affect our rational response to the pandemic. Cognitive biases impact how we process news, too, according to McIntyre. For example, our brain's confirmation bias drives us to seek out only information that's aligned with what we already believe and to discredit the rest; the anchoring bias means we rely heavily on the first piece of information we hear and ignore what comes after. Biases like these can prevent us from learning from the ever-changing news around the pandemic, hurting our chances to fight it effectively.

The optimism bias-thinking bad things are less likely to happen to us than to other people-is a problem, too, says McIntyre. If you think you're unlikely to get COVID-19, you may be less inclined to take the necessary precautions to prevent it from spreading. So, we need to be careful about how these biases make us pay attention to certain types of news and ignore others.

"Being aware of these biases can help you prevent yourself from falling prey to them," she says.

Why to share uplifting, solution-based news

What can we do instead? We can be more selective about our media consumption and use it to promote more kindness, connection, and inspiration.

If you are going to use social media, Hancock suggests using it to see how the people you care about are doing, how you can keep calm, or how to help others in need-especially your nearby neighbors and communities.

"Media can show us what people are doing so that we might feel like it's not just us-not just me-stuck at home," he says. "If I can see what other people are doing, it can make us feel like we're all in the same boat, and I think that can be really powerful."

While fear leaves people feeling helpless and exhausted, seeing that "we're in it together" helps ease the emotional burden we feel and encourages more agency-the sense that we can do something constructive to fight the pandemic. You can encourage more coming together, McIntyre suggests, by reading what's called "solutions-based journalism"-stories that go into depth around a problem, but also let you know what's being done to solve the problem effectively.

"When you see what's working-that the news isn't all bad, and there are a lot of things that the world is doing well right now-that helps ease the helplessness and hopelessness you may be feeling," she says. And it can lead to more altruism, too, because "reading a news story about how somebody is doing something to help inspires you to want to do something to help, too."

Where can people go to get this kind of news? McIntyre suggests the Solutions Journalism Network, where you can find a large database of solution-focused news stories-including stories related to the virus. She also mentions that several newspapers, including the New York Times and the , have sections that focus on uplifting news stories, which can help us break up our diet of bad news.

Though most newspapers operate on the assumption that "if it bleeds, it leads," it may surprise you to know that positive, in-depth reporting engages readers more than sensationalist stories, says McIntyre. Research shows that people share uplifting stories more, and they keep their eyes on the page longer when they read solution-based stories-all the more reason for news outlets to provide more positive and in-depth coverage and for all of us to share it.

"It's important that we do try to read the news thoroughly and listen to all the facts," says McIntyre. "Making sure that you're checking your sources, that you're going to reliable sources to get information, and that you get a mix of sources, incorporating some constructive news into your mix-all of these things help."

Staying informed without alarming yourself is not just important for you, but for everyone. If we can all do our part to put ourselves on what Tierney calls a "low bad news" diet, no doubt we will get through this pandemic together better and help preserve our own mental health in the process.

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How to Be Intentional About Consuming Coronavirus News

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My inbox is flooded with news about the coronavirus outbreak. Every hour, I'm hearing about how many people are infected and dying, how woefully unprepared we are for this pandemic, and how the economy is tanking. It's enough to make my head explode with panic and dread.

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Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019

Resource Description

Provides information for parents and caregivers about infectious disease outbreaks in your community. Knowing important information about the outbreak and learning how to be prepared can reduce stress and help calm likely anxieties. This resource will help parents and caregivers think about how an infectious disease outbreak might affect their family— both physically and emotionally—and what they can do to help their family cope. Updated January 2021.

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Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019

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Provides information for parents and caregivers about infectious disease outbreaks in your community. Knowing important information about the outbreak and learning how to be prepared can reduce stress and help calm likely anxieties.

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

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

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

Wishing you well,

Dr Matthew Whalley & Dr Hardeep Kaur

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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About this guide

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

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

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

Wishing you well,

Dr Matthew Whalley & Dr Hardeep Kaur

What is worry?

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

What does worry feel like?

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

Worry and anxiety physical symptoms

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

Muscle tension or aches and pains.

Restlessness and an inability to relax. * Difficulty concentrating.

Difficulty sleeping.

Feeling easily fatigued.

What causes anxiety or worry?

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

Ambiguous - open to different interpretations.

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

Unpredictable - unclear how things will turn out.

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

Are there different types of worry?

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

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

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

When does worry become a problem?

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

How to cope with worry

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

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

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

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

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

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

Final tips to help manage anxiety or worry

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

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

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

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

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

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

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

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Free until further notice

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We're closing in on our first full year of COVID-19, but nobody's in the mood to celebrate. As the months drag on (and on... and on...), the pandemic is taking an ever-larger toll on our collective mental health.

"People are frustrated," says Licensed Mental Health counselor Anne Posey, LMHC. "We're really feeling the impacts of the pandemic, and we're tired of it."

It's been a long haul, and it's not over yet. But it won't last forever, Posey notes - and there are tools to help you get through to the other side.

"Sometimes, we expect to just magically feel better, but it doesn't usually work that way," she adds. "If you map out a plan and do things with intention, you'll get through this."

How to cope with stress in the COVID-19 era

In the early days of the pandemic, many people felt fear and uncertainty, Posey says. But several months in, a serious case of " COVID fatigue " has set in: We're exhausted by continued restrictions, drained by endless Zoom meetings and sick of having to worry about whether there will be toilet paper at the store.

As winter blows in, the colder, darker days definitely aren't helping. But every day doesn't have to feel like a slog. These eight strategies can help you cope.

1. Change your frame

The way you frame things can make a big difference in your mood and mental health. If you focus on the negative, that's how you'll feel - so try to look at challenges in a new way. "Instead of telling yourself 'I'm so tired of not seeing my friends, I can't keep doing this,' reframe it to say, 'I'm doing something for the greater good, and this won't last forever," Posey says.

Worrying for worrying's sake doesn't do you any good - unless it spurs you to make changes, Posey says. "If you find you're anxious about something in particular, try to problem solve."

Instead of dwelling on whether you might lose your job because of the pandemic, take action by updating your resume, looking at job listings or talking to your boss about your concerns. If the worst happens and you find yourself unemployed, you'll be in a better position to respond. "You can handle challenges if you have a plan," Posey adds.

3. Look behind you

You've probably gone through hard times in the past. "Look back at the times you struggled. How did you get through it? Who was supportive? What good advice did you get?" Posey says. "Remember that you're resilient. Draw on those skills to get through the day."

4. Look after yourself

You've heard it before: Eat healthy, exercise, get plenty of sleep, don't drink too much. But it really does make a difference in how you feel. If you're still using the pandemic as an excuse to indulge (Why not eat this whole carton of ice cream? It's a pandemic!), it might be time to try a new strategy.

5. Keep a routine

Just because you can wear pajamas all day and take lunchtime naps doesn't mean you should. "Routines are good for you," Posey says. "You might need to map out a healthy eating plan, set a regular bedtime and schedule a 30-minute walk each day."

6. Reach out

After months of living and working remotely, virtual happy hours have lost some of their sparkle. But it's as important as ever to stay connected to friends and family - even if you have to get creative to do it.

Send a care package to a friend you're missing. Bundle up and meet a pal outside for a socially distant walk. Or just pick up the phone. It might feel like it takes too much effort. But once you connect, you'll be glad you did.

7. Stay in the present

It's easy for your stress to spiral if you start thinking, "What if?" To avoid getting lost in a rabbit hole of worry, try to stay in the moment. "We don't know what the future holds. Try to focus on what you'll do this week instead of worrying about what will be happening a year from now," says Posey.

8. Look for silver linings

You don't have to be an eternal optimist who sees the bright side of everything. Even pessimists and realists can benefit from looking for the little gifts inside this pandemic. Maybe you don't have to set your alarm quite so early or deal with a commute. Maybe you're getting to spend more time with your teens now that you're all staying home.

It might be as simple as a new appreciation for the loved ones you're eager to see again when this is all over. Figure out what your gifts are and pay attention to them.

Should I consider therapy?

Another silver lining of the pandemic? "Mental health care is more accessible than ever," Posey says. Thanks to new telehealth options, you can talk to a mental health specialist without leaving your home.

If you're feeling anxious or depressed every day, and it's been going on for at least a couple of weeks, Posey recommends getting some help. "If you had a headache that lasted a week or two, you'd talk to a doctor. Why wouldn't you do the same if you're feeling down?" she asks.

After months of social distancing and doomscrolling, even the peppiest among us feels the wear and tear. "It's a difficult time," Posey says. "But we can set the intention to do things that will help us get through this."

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How the Ongoing COVID-19 Pandemic Is Taking a Toll on Mental Health

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We're closing in on our first full year of COVID-19, but nobody's in the mood to celebrate. As the months drag on (and on... and on...), the pandemic is taking an ever-larger toll on our collective mental health. "People are frustrated," says Licensed Mental Health counselor Anne Posey, LMHC.

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In these difficult times, we've made a number of our coronavirus articles free for all readers. To get all of HBR's content delivered to your inbox, sign up for the Daily Alert newsletter.

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

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

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

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

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

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

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

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

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

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In these difficult times, we've made a number of our coronavirus articles free for all readers. To get all of HBR's content delivered to your inbox, sign up for the Daily Alert newsletter. Some of the HBR edit staff met virtually the other day - a screen full of faces in a scene becoming more common everywhere.

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Physicians are facing unprecedented change and uncertainty given the current governmental state of affairs and the

COVID-19 pandemic. Change and uncertainty are shown to contribute to stress and many physicians may be feeling anxious, overwhelmed, and worried during these challenging times. With this in mind, we will keep this page updated with various resources that may be of use in maintaining your wellness.

Physicians' Feelings and Stories of Gratitude
Well Doc Alberta is undertaking an Invite to Input, with the aim of providing an opportunity for physicians to share their feelings and stories of gratitude.

This short 5-min anonymous survey is open and available to physicians at all career stages across the province. It will remain open for the next several months, as long as there is interest, so we invite you to share as many times as you wish. Thank you in advance for sharing your feelings and stories of gratitude: https://survey.ucalgary.ca/jfe/form/SV_9Y7lQNekjcSuIHr

We are committed to providing short Education Bulletin s designed to provide evidence-informed tips that may be beneficial in supporting your wellness during this time.

We are developing new episodes of our Physician Wellness Podcast tailored to help support your wellness during the COVID-19 pandemic.

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COVID-19 Physician Wellness Resources | welldocalberta

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Physicians are facing unprecedented change and uncertainty given the current governmental state of affairs and the COVID-19 pandemic. Change and uncertainty are shown to contribute to stress and many physicians may be feeling anxious, overwhelmed, and worried during these challenging times.

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While health care professionals are adept at navigating unexpected challenges with resilience and tenacity, the COVID-19 pandemic has caused persistent disruption to our personal and professional lives. For many, the allostatic load has built over the past year, and the mental, emotional and physical effects of this toxic stress range from subtle to profound.

Never has it been so critical to optimize wellness practices and look out for the well-being of our colleagues. Following are simple strategies to promote well-being with your health care team.
Identify resources
Familiarize yourself with services available through your employer. Many provide free, confidential and unlimited counseling. In addition, explore local and regional wellness resources, including pandemic-friendly opportunities for physical activity, spiritual practices and social interaction. Share helpful resources with your team.
Foster community
Interpersonal connection can be exceptionally difficult in a socially distanced environment. Encourage team members to use cameras for virtual meetings. Create a virtual gathering, game night or event, such as a cooking class or exercise class. Or consider asynchronous activities such as group fitness challenges or accountability partners to encourage healthy habits.
Express gratitude
Small expressions of gratitude make a big impact. Gratitude can be delivered in many forms: in-person, by phone, cards, sticky notes, email. Expressing gratitude in any form is better than choosing not to.

If you share office space, create a bulletin board or marker board to express gratitude. For distanced groups, create a virtual bulletin board.
Discuss wellness as a team
Set aside 10 minutes of business meetings to discuss topics related to well-being and provide peer support. Ideas for conversation starters include work-life integration, nutrition, exercise, mindfulness, stress management or helpful resources.

Alternatively, try appreciative inquiry, where each team member recognizes something positive or aspirational. For example, ask: "What has brought you joy this week?" or "What are you looking forward to?"
Create and respect boundaries
As clinical duties, nonclinical expectations and family care responsibilities change, so too must personal-professional boundaries. Take time to reflect on your own boundaries for work, such as working at night, on weekends and during days off. In addition, be cognizant and respectful of your colleagues' boundaries, which also may have changed significantly during the pandemic. If you are in a leadership position, discuss, encourage and respect boundaries among your team members.
Connect with colleagues
Reach out to team members. A question as simple as, "How are things going?" may open the door to conversation. In addition, if your team has encountered recent adverse events, consider offering small or large group debriefings. The goal of debriefing is to listen and support rather than fix. Find resources on how to conduct debriefings at https://bit.ly/2Lv8hxy.
Take care of yourself
Time to recharge is vital to your well-being and also benefits your patients and health care team. If you're having trouble finding time to decompress, try scheduling it. Start with five minutes per day doing something that brings you joy, health and calm, then gradually "up-titrate."

Here's to your well-being and the well-being of your team in 2021.

Dr. Foradori is co-lead of the AAP Section on Hospital Medicine subcommittee on physician wellness.

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Strategies to support colleagues during COVID-19 pandemic

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While health care professionals are adept at navigating unexpected challenges with resilience and tenacity, the COVID-19 pandemic has caused persistent disruption to our personal and professional lives. For many, the allostatic load has built over the past year, and the mental, emotional and physical effects of this toxic stress range from subtle to profound.

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Well Doc Alberta

Physician Wellness Podcast

The Well Doc Alberta podcast aims to enhance literacy and awareness about various aspects of physician wellness by delivering short, evidence-based talks with content experts.
We hope you enjoy!

Self-Awareness:
More Important Than Ever
with Guest Fleur Yumol

Let's Talk Physician Suicide
with Guest Dr. Michael F. Myers

More Episodes
Coming Soon

If you have questions about the podcast, e-mail
w

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Well Doc Alberta Physician Wellness Podcast The Well Doc Alberta podcast aims to enhance literacy and awareness about various aspects of physician wellness by delivering short, evidence-based talks with content experts. We hope you enjoy! Self-Awareness: More Important Than Ever with Guest Fleur Yumol Let's Talk Physician Suicide with Guest Dr. Michael F.

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Breathing exercises throughout the day with the team (ex: before round and after)

Any sort of exercise that breaks up the day - ex: a lap around the hospital; -- movement!

Loving kindness meditation (in addition to the mindfulness ones) - taking even just a minute or two to remember to be kind and compassionate to ourselves, and then to do that with others

Having emotional debriefing at the end of the day: forced reflection; how is this pandemic affecting our mental health? How are we dealing with the influx of adult patients? How are we dealing with people we know losing their lives to this virus? - just giving that time and safe space to cry, to find comfort in each other (we don't have a second victim's unit here)

Margaret Mou, DO, FAAP, PHM Fellow, Covenant

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Create a virtual bulletin board of thankfulness and kudos.

Example: Padlet.com (free limited version)

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Duke

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Spanish police sing to families during coronavirus lockdown in Mallorca

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Coronavirus: New Yorkers applaud medical workers | AFP

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Neil Diamond changes lyrics to "Sweet Caroline" in coronavirus PSA

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Centers for Disease Control and Prevention

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Talking with children about Coronavirus Disease 2019

Messages for parents, school staff, and others working with children

CDC has created recommendations to help adults have conversations with children about COVID-19 and ways they can avoid getting and spreading the disease.

Children may worry about themselves, their family, and friends getting ill with COVID-19. Parents, family members, school staff, and other trusted adults can play an important role in helping children make sense of what they hear in a way that is honest, accurate, and minimizes anxiety or fear.

Tips for talking to children

Remain calm. Remember that children will react to both what you say and how you say it. They will pick up cues from the conversations you have with them and with others.

Reassure children that they are safe. Let them know it is okay if they feel upset. Share with them how you deal with your own stress so that they can learn how to cope from you.

Make yourself available to listen and to talk. Let children know they can come to you when they have questions.

Avoid language that might blame others and lead to stigma.

Pay attention to what children see or hear on television, radio, or online. Consider reducing the amount of screen time focused on COVID-19. Too much information on one topic can lead to anxiety.

Provide information that is truthful and appropriate for the age and developmental level of the child. Talk to children about how some stories on COVID-19 on the Internet and social media may be based on rumors and inaccurate information. Children may misinterpret what they hear and can be frightened about something they do not understand.

Teach children everyday actions to reduce the spread of germs. Remind children to wash their hands frequently and stay away from people who are coughing or sneezing or sick. Also, remind them to cough or sneeze into a tissue or their elbow, then throw the tissue into the trash.

If school is open, discuss any new actions that may be taken at school to help protect children and school staff.

Facts about COVID-19 to discuss with children

Try to keep information simple and remind them that health and school officials are working hard to keep everyone safe and healthy.

What is COVID-19?

COVID-19 is the short name for "coronavirus disease 2019." It is a new virus. Scientists and doctors are still learning about it.

Recently, this virus has made a lot of people sick. Scientists and doctors are trying to learn more so they can help people who get sick.

Doctors and health experts are working hard to help people stay healthy.

What can I do so that I don't get COVID-19?

You can practice healthy habits at home, school, and play to help protect against the spread of COVID-19.

What happens if you get sick with COVID-19?

COVID-19 can look different in different people. For many people, being sick with COVID-19 would be a little bit like having the flu. People can get a fever, cough, or have a hard time taking deep breaths. Most people who have gotten COVID-19 have not gotten very sick. Only a small group of people who get it have had more serious problems.

If you do get sick, it doesn't mean you have COVID-19. People can get sick from all kinds of germs. What's important to remember is that if you do get sick, the adults at home will help get you any help that you need.

If you suspect your child may have COVID-19, call the healthcare facility to let them know before you bring your child in to see them.

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Talking with children about Coronavirus Disease 2019 Messages for parents, school staff, and others working with children CDC has created recommendations to help adults have conversations with children about COVID-19 and ways they can avoid getting and spreading the disease. Children may worry about themselves, their family, and friends getting ill with COVID-19.

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Updated on March 16 at 1:56 p.m. ET. This comic has been updated. Click here for the newest version.
Kids, this comic is for you.

It's based on a radio story that NPR education reporter Cory Turner did. He asked some experts what kids might want to know about the new coronavirus discovered in China.

To make this comic, we've used his interviews with Tara Powell at the University of Illinois School of Social Work, Joy Osofsky at the LSU Health Sciences Center in New Orleans and Krystal Lewis at the National Institute of Mental Health.

Print and fold a zine version of this comic here. Here are directions on how to fold it. To read this comic in Chinese, click here.To read it in Spanish, click here.

Malaka Gharib is an NPR editor and the author and illustrator of I Was Their American Dream: A Graphic Memoir, about being first-generation Filipino Egyptian American.

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Just For Kids: A Comic Exploring The New Coronavirus

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You may have heard the word "coronavirus" online or on TV. You probably have a lot of questions. Check out our comic to get some answers - and print out a zine version at home.

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14 day free trial

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Jaime's Fantastically Fun Yoga & Mindfulness

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Cosmic Kids has a positive impact on the PHYSICAL and MENTAL health of their kids
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"Thanks to Cosmic Kids, our little boy is light years ahead of us in self awareness"

Cosmic Kids Parents and Carers Survey 2021

"A modern-day Mary Poppins"

'Cosmic Kids is one of the best things that I've discovered as a parent. It has instilled an early love of exercise and mindfulness in my child.'

Cosmic Kids Parents and Carers Survey 2021

We're trying to reach every corner of the globe!

We estimate that 35% of views are in classrooms with 10 to 30 students!

Hello from Jaime!

"My goal is to create what my generation didn't have when I was a kid - a fun way of discovering yoga and mindfulness! I want kids to be equipped to look after their mental and physical health so they grow into happy adults."

5 fun maps to guide young yogis through 20 of Jaime's favourite yoga adventures. Includes completion certificate!

5 example class plans for kids yoga teachers. Includes scripts and fun game & craft ideas to match the class theme.

Bite-sized interactive activities designed to nourish your little ones' mental health and can be used year-round.

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Cosmic Kids Yoga | The Home of Positive Screen Time

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Screen Time that gives kids SUPERPOWERS! SUPERPOWERS! SUPERPOWERS! Stream it all on the Cosmic Kids app! Your browser does not support the video tag 99% of parents said... Cosmic Kids has a positive impact on the PHYSICAL and MENTAL health [...]

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Example from CCF, shared with permission

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Emotional Support Hotlines, Example from Cleveland Clinic Foundation

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Teddy bear hunt brings welcome distraction for children

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Communities across the country are offering a fun way to practice social distancing by putting teddy bears in their windows, turning children into stuffed animal scavenger hunters.

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A silver lining to the entire country (and world, basically) being to work out at home is that you have access to more fitness content than ever. Not only are workout studios and gyms streaming workouts for you to do at home, but they're also posting full workouts on Instagram Live all day, every day. And if you're lucky -- they're also saving the workouts on their IGTV so you can do them again later.

If you've ever wanted to try a new workout, instructor or commit to a new exercise routine, now is the time. The best part about working out with Instagram Live is that you can try new workouts without committing -- there's no trial, subscription or anything else involved like with other workout streaming platforms.

The worst part about working out on Instagram Live is that you're limited to watching your workout on your phone -- and I know I'd prefer a much larger screen and better sound like on a computer or TV. Luckily, there is a hack for that. You can download a Chrome extension that will let you watch an IG Live video on your computer, and then you can Chromecast it to your TV or use an HDMI cable -- whichever way you prefer.

Supporting fitness trainers

One thing to note -- while many exercise instructors and studios are happy to help give people free workouts to help them feel better and healthier at home right now, it's important to know that many of these people and businesses are struggling financially.

Since gyms are shut down, their revenue has diminished immensely and companies have been forced to lay off many (if not most) of their employees. With that being said -- if you are not financially struggling and can make a donation for a class, it can help these instructors who are out of work for the foreseeable future.

Many of them will accept Venmo, and all you have to do is DM the instructor after you take their class and send them a donation for whatever amount you feel comfortable with and can afford. Some instructors are also asking people to donate to charities if you take the class -- which is another great way to help out if that is what the instructor suggests.

Keep reading for some of the best workouts to try on Instagram Live right now.

Rumble Boxing

The popular boxing fitness studio Rumble, is streaming free daily boxing-inspired workouts on Instagram live. Each class lasts around 40 minutes and is a full-body, HIIT and strength training workout. Even though the IRL Rumble boxing classes require a lot of equipment (boxing wraps, gloves, weights and more) all of these classes are equipment-free, making them a great option to do at home.

Check Rumble's instagram page for updated class times and a full schedule. As of right now, there is only one live class per day, and the weekly schedule is posted a week in advance.

DanceBody

DanceBody is a New York City based dance-inspired fitness studio that offers dance cardio classes from beginner to advanced, as well as lower-impact sculpting classes. Although the company has a full livestreaming platform with daily live classes and on-demand workouts available, they are also doing free daily workouts on Instagram. Each day a trainer leads you through a quick, 15-minute workout that is easy to follow. Classes are held every day at 12 p.m. ET on DanceBody's Instagram account. I personally do the workout every day at 12pm and it's the perfect midday break from all the sitting and typing I do these days.

Tip: If you want to add on to your 15-minute workout, look at their trainers' individual Instagram IGTV pages (like @Sam_Dancebody and @Katia_Dancebody) for more short workouts (like arm exercises or a stretch) that you can add on before or after the live workout.

Women's Health

Women's Health magazine is hosting two live workouts every day on its Instagram page. Each week they feature several different popular fitness trainers, like Megan Roup and Charlee Atkins. The workouts typically range in length from 10 minutes to 40 minutes. Each week the class format changes depending on the instructor, but you can expect full body, little to no equipment workouts and some targeted workouts, like a class with a focus on lower body or the core.

Y7 Yoga

Y7 is a popular yoga studio known for it's hot yoga classes set to hip-hop music in candlelit studios. Many of the instructors are offering daily yoga classes, which you can stream on each instructor's individual page. But to get the full schedule, check out Y7's IG account for the latest live class schedule. You can also find full yoga classes on their IGTV.

Barry's Bootcamp

Barry's Bootcamp is a strength training and cardio interval-based workout. In their studios, you typically spend half of the class running intervals on the treadmill and alternate with weight training, resistance bands and other strength moves on the floor. The workout is not easy, but the trainers are high-energy and the class is as fun as it is challenging. Since studios are closed, Barry's is streaming daily workouts on Instagram Live, typically twice a day.

You can choose from a Total Body workout or a Bands workout which utilizes three different resistance bands. Barry's is selling a resistance bands kit online if you'd rather workout with some equipment on hand.

Akin's Army

If you're looking for a real challenge, try one of Akin's Army bootcamp style classes on Instagram. Akin's Army is a fitness studio in Los Angeles and New York city that offers cycle, HIIT bootcamps, and strength training classes. Akin Akman and his team of trainers are leading several workouts throughout the day on Instagram Live, ranging from bootcamp to spin (if you have a bike at home) to core-focused workouts.

Akman is a former SoulCycle instructor with a cult following and is known in NYC as one of the toughest trainers around. He also has a huge celebrity client list, some of whom you may see popup to workout with him virtually in his live videos, like Ashley Graham and Karlie Kloss did recently.

Bandier

Bandier is a popular women's activewear retail store, but its stores in LA and NYC often have a fitness studio attached where they host daily classes with the most talented up-and-coming fitness trainers in the business. Since the stores and studios were forced to close their doors, Bandier is inviting fitness trainers to stream workouts live on the brand's Instagram account every day at 4 p.m. ET. The instructors change every week, but the brand announces the lineup in advance so you can pick and choose which classes to try.

Energi Life

Energi is a wellness community space with two locations in NYC. The spaces are part co-working space, part content studio, part event space and there is a full fitness studio where a lineup of instructors teach different group fitness classes every day. Energi is hosting daily live workouts at 11 a.m. ET on Instagram. They post the lineup every week, and classes range in everything from HIIT to dance. If you've ever wanted to try classes from some of the most talented NYC instructors for free -- this is your chance.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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8 free workouts you can do from Instagram Live

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A silver lining to the entire country (and world, basically) being to work out at home is that you have access to more fitness content than ever. Not only are workout studios and gyms streaming workouts for you to do at home, but they're also posting full workouts on Instagram Live all day, every day.

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30d free

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We are a health and fitness company that provides multi-platform workout and nutrition programs to millions of people.

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Schools and community organizations around the country have begun announcing closures due to coronavirus (COVID-19). If you are a parent, you have likely started thinking about how your children may have been impacted by the news. However, we've heard from many parents who feel uncertain about how to talk to their children about COVID-19.

You may feel tempted to avoid talking to your children about COVID-19. But between the news, social media, other kids, and school announcements, your children are probably more aware of what's going on than you realize. You do more to love them by being thoughtful about how you approach such conversations than by avoiding them.

Here are seven practical tips for talking with your children about COVID-19 so that they feel safe, not scared.
Prepare Yourself
Take steps to make sure your needs are being met by other adults-don't put that burden on your children. Keep in mind that children often follow their parents' lead when it comes to responding to a crisis. Children are like sponges and absorb their parents' reactions, words, and energy.

Talking about difficult issues like COVID-19 isn't easy. If you're feeling anxious, that's natural. Part of the reason is that you're having your own feelings about what you or your family may be facing. And you may be worried about saying or doing the wrong thing-remind yourself that it's okay to struggle and even to make mistakes.

But also remember that you are there for your children, not the other way around. Before you share with your kids, give yourself the time you need to notice and process those feelings, so that you can be fully present to your children's needs and feelings.
Be Hopeful
Seek to instill hope among your family. Keep in mind that hope doesn't mean that everything is going to work out the way you long for things to be. Hope doesn't mean the problem will go away. Instead, think of hope as what keeps you going in the face of adversity: Some things, maybe even lots of things, will be lost, but there are still good reasons to push forward.

Instill hope into the conversation by embracing what has helped your family find strength, meaning, and comfort in other difficult situations. At the same time, resist the temptation to minimize possible challenges your family and community might be facing. The goal is to strike a tone that is hopeful and honest.
Use Age-Appropriate Language
Recognize your child's developmental ability to understand the situation. When your children ask questions, answer them to the best of your ability, using words and concepts that are appropriate for their developmental stages.

Likewise, be sure to create space for questions your children might have. It's normal to be scared of inviting questions, as you likely have more questions than answers yourself. That's okay, but be honest if you don't know what to say by letting them know that you don't know. And when possible, assure them that you'll look into it and get back to them. (If you make this promise, make sure you follow through.) Be authentic with your children, but remember to talk to your children as children, not as adults.
Provide Reassurance
Sometimes children may feel responsible for events that are entirely beyond their control. When it's not clear that there is a plan in place to face COVID-19, children may, in some way, feel they must bear the weight of that responsibility. When you reassure children that the adults are managing the situation, you give them permission to be children.
Try to Maintain Routines
COVID-19 is already quickly starting to disrupt daily life for many families across the United States. Taking small steps to help our students regain some sort of normalcy will help them cope more effectively. This does not mean ignoring what has occurred, but rather trying to maintain some structure in our interactions. Familiar activities, schedules, and routines can go a long way in helping your children feel secure. There is something soothing and healing, even in mundane day-to-day life rhythms.
Discuss What They Are Hearing
Kids pick up on more than we realize. With COVID-19 so heavily in the news, odds are they have heard things on TV, at school, at church, or from you that they don't fully understand. Whether it's in the car, at the dinner table, or while playing ping-pong, ask your children questions like: Have you heard anything new about coronavirus? Who did you hear it from? Listen carefully, affirm their feelings about what they're hearing, help fill in any knowledge gaps, and answer questions they may have.
Monitor and Limit Media Exposure
Young children's media exposure should be very limited. Parents may wish to monitor their child's time online and, depending on their age, use of social networking sites. Presently there is a lot of unhelpful and incorrect information online. Take steps to monitor what your children are reading, hearing, and watching. This may also include parents monitoring and appropriately limiting their own exposure to anxiety-provoking information.

Co-written by Jamie Aten & Kent Annan.
Kent Annan, M.Div., is director of Humanitarian & Disaster Leadership at Wheaton College. Follow on Twitter at @kentannan or visit kentannan.com.

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Schools and community organizations around the country have begun announcing closures due to coronavirus (COVID-19). If you are a parent, you have likely started thinking about how your children may have been impacted by the news. However, we've heard from many parents who feel uncertain about how to talk to their children about COVID-19.

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As the COVID-19 pandemic spreads, and efforts to "flatten the curve" through physical distancing intensify, many of us find ourselves quarantined at home. The physical isolation and sudden departure from familiar routines can be jarring and disorienting. Settling in for the possibility of an extended shelter-in-place order, I wrote these six "Daily Quarantine Questions" to help me structure my days-and check in with myself, to make sure I'm doing OK. After I shared them on social media, I heard from thousands of people who said that these resonated for them.

Before getting into the questions, I want to recognize that not everyone has the privilege to shelter in place, or to do so safely and with financial security. Health care, grocery, transit, and other essential workers are on the frontline of caring for us, often putting themselves and their families at great risk. Thank you. You deserve not just our gratitude and solidarity, but adequate protective equipment and hazard pay. Many gig and freelance workers like myself, together with small business owners, are suddenly out of work (check out these resources in California). Our unhoused neighbors have nowhere to go. Our incarcerated relatives are also at great risk.

May we remember that it is a privilege to even be safely sheltered at home and asking these questions.

1. What am I grateful for today?

Last month, I heard recently-freed Puerto Rican political prisoner Oscar López Rivera speak at UC Berkeley. Someone asked how he survived 36 years in prison, 12 in solitary confinement. López Rivera responded that every morning he sang Violeta Parra's song (later popularized by Mercedes Sosa) " Gracias a la Vida" (thank you to life). Our incarcerated family have much to teach us about how to survive extended physical and social isolation, including cultivating a daily gratitude practice, even in the most cruel of conditions. What are you grateful for today? Take two minutes every day to make a list. Add to it throughout the day. If you'd like to record your gratitudes online and share them with others, consider using the Greater Good Science Center's online journal, Thnx.4.org.

2. Who am I checking in on, or connecting with, today?

As many have rightly reframed it, it's not social distance we need, but rather social solidarity while we maintain physical distance. Pick three people each day to check in on. Call your grandma. FaceTime your mom. Text your friends (but not your ex!). Check on the neighbors. If you have more to give, the Disability Justice Culture Club is pairing minimally risk-exposed allies with disabled people of color and elders in the San Francisco East Bay who need extra support. Similar mutual-aid networks exist elsewhere.

3. What expectations of "normal" am I letting go of today?

We're facing down a global pandemic. The nightly news is the stuff of nightmares. Whole states are on lockdown. You're suddenly either out of work or working from home while simultaneously running a homeschool for rebellious "coworkers" and frantically disinfecting surfaces. It's OK if you don't get to inbox zero by the end of the workday. It's OK if the kids don't learn anything today, but are still loved and alive by bedtime. Figure out what is actually important to you in this moment and focus on that. Science fiction novelist Octavia Butler, who wrote about resilience and adaptation in dystopian times, tells us, "The only lasting truth is Change." The faster we let go of expectations of "normal," the faster we adapt.

4. How am I getting outside today?

Nature, fresh air, and sunshine are good for our nervous systems. While not all of us may be able to get to the redwoods or the ocean, simply leaving the house is helpful. Can you sit in the sun for 10 minutes? Step outside briefly to see the moon as it rises? Even if you cannot physically get outside, can you open a window for fresh air? Or bring flowers inside?

5. How am I moving my body today?

Crisis heightens fear and anxiety. The more we can shift out of our heads and into our bodies, the more grounded we'll feel. Take a 10-minute walk around the block. Run the stairs in your building. Do five push-ups. If you have limited mobility or fitness, can you roll your ankles in a circle while seated? Massage the tension out of your jaw? Put a hand on your heart to feel its beat?

6. What beauty am I creating, cultivating, or inviting in today?

Beauty is a powerful antidote to despair. Recognizing the beauty in the world and bringing it into our lives is an affirmation of the life that still exists and is worth fighting for. Becoming creators, not just consumers, of culture gives us agency and power. Grace Lee Boggs, the late philosopher and social activist from Detroit, taught us that "a revolution that is based on people exercising creativity in the midst of devastation is one of the great historical contributions of mankind." So, let's write about our lives, draw our dreams, sing our sorrows, plant gardens, cook for our neighbors, build rainwater harvesting systems and compost toilets, repair our clothes, and create culture to survive the hard times wherever and however we can.

Lastly, I want to acknowledge that our disabled and incarcerated loved ones have developed so much of the accumulated wisdom about how to stay physically, mentally, and spiritually well in confined spaces. It is the most historically oppressed people who can teach us how to build networks of mutual aid in the absence of state-provided services. Thank you for your wisdom and leadership. May you stay safe and may we honor your lives.

I hope these questions serve you well in the times ahead. I wrote these for myself based on what I know best serve me when I feel panicked, disconnected, or cooped up. The idea is to ask the questions, but not stress the answers. Life under (and-let's be real-even before) COVID-19 is stressful enough without adding to the to-do list. What you need might be different. What questions would you add to the list?

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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Six Daily Questions to Ask Yourself in Quarantine

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As the COVID-19 pandemic spreads, and efforts to "flatten the curve" through physical distancing intensify, many of us find ourselves quarantined at home. The physical isolation and sudden departure from familiar routines can be jarring and disorienting.

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90d free

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Fitbit Premium only available in select languages. Content & features subject to change. Access these services in the Fitbit app. Fitbit app is only available for compatible Android and iOS devices. Internet connection required for use.

*Daily Readiness requires a membership to Fitbit Premium. Premium content recommendations are not available in all locales and may be in English only.

**Valid payment method required. Cancel before trial ends to avoid subscription charges. Trial offer valid for new Premium users only. See full terms & conditions here.

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◆ Only available for Fitbit Premium members. This feature is not intended to diagnose or treat any medical condition and should not be relied on for any medical purposes. It is intended to provide information that can help you manage your well-being. We only use the microphone to register noise levels and snores; we do not store any of your audio data.

◆◆The Blood Glucose feature is not a replacement for medical advice and is not intended to diagnose or treat any medical condition. It is intended to simply help you monitor and keep track of your information. You should talk to your healthcare provider for more guidance on blood glucose management. If you believe you are experiencing a medical emergency, call 911.

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Google account will be required. See fitbit.com/devices. Fitbit Premium only available in select languages. Content & features subject to change. Access these services in the Fitbit app. Fitbit app is only available for compatible Android and iOS devices. Internet connection required for use. *Daily Readiness requires a membership to Fitbit Premium.

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Free

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I downloaded this app with the hope it would help me when dealing with anxiety/stress. It helps with breathing. The app makes it so you can speed the breathing up and slow it down as well. There is a voice narrating, telling you when to breathe in and when to breathe out and the number of breathing cycles you have gone through. Very relaxing voice and helps get to sleep as well! Would recommend!!
In my Abnormal Psychology class, we learned that deep breathing relaxes, helps to relieve stress, and lower heart rate. You learn to focus on your breathing, making sure you are taking slow, deep breaths.

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national center for telehealth & technology

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‎Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.Breathing exercises have been documented to decrease the...

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Ease Coronavirus Anxiety | Katie Krimitsos, Insight Timer

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This meditation is meant for anyone who is feeling the anxiety, worry, and fear that the spread of the Coronavirus is causing.

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Free

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Self-Help COVID-19 Resources from Cleveland Clinic and Bravo

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COVID-19 brings up a host of emotions and new challenges. We're here to help by offering self-help content and free Q+A with Cleveland Clinic coaches.

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Free AM/PM rituals

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Throughout history rituals have been used to bring order and clarity to daily activity, bringing balance and an opportunity to set intentions for all that we do. With our focus on maximizing potential, we created our very own AM + PM Rituals to optimize body and mind at each end of the day. There are several benefits to starting and ending your days with these flows: Doing so will add a comforting consistency to your schedule, give you mental clarity, prime you for movement or rest, and make you more flexible overall.

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Throughout history rituals have been used to bring order and clarity to daily activity, bringing balance and an opportunity to set intentions for all that we do. With our focus on maximizing potential, we created our very own AM + PM Rituals to optimize body and mind at each end of the day.

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Down Dog provides a studio-like yoga experience in the comfort of your home.

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Stress Free Now was designed in partnership with doctors and nurses here at the Cleveland Clinic, to support healers and caregivers in lowering stress and helping you to become truly present, for our patients, as well as for those in our personal life.

Practicing relaxation quiets the mind and activates those parts of the nervous system associated with a relaxed and peaceful state. The key to change-to reducing the stress in your life-is committing to and doing the relaxation practices. Try to do a relaxation practice at least four times each week.

What else Cleveland Clinic Stress Meditations can do for you:

Help you to feel more in control of your stressful emotions

Allow you to enjoy the present - and worry less about the future

Enable you to feel better about yourself and your life

Reduce your risk of developing stress-related diseases

Try Cleveland Clinic Stress Meditations now and start experiencing the world with more joy - and less stress!

Download now:

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Stress Free Now was designed in partnership with doctors and nurses here at the Cleveland Clinic, to support healers and caregivers in lowering stress and helping you to become truly present, for our patients, as well as for those in our personal life.

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With an increase in hardships due to the COVID-19 pandemic, we have started this list to point you to emergency financial resources. Please note:

We do not give out grants/make donations; this list is an informational resource

This list is not comprehensive; we are adding resources as we become aware of them.

We are adding new funds every day so check back for updates

An asterisk (*) before a grant indicates it is still in development (not giving out funds yet)

Jump to:
Have a fund for this list? Email it to grantspace@candid.org. FOR NONPROFITS: FOR INDIVIDUALS: If you need assistance finding food, paying housing bills, accessing free childcare, or other essential services, dial 211 to speak to someone at the United Way who can help. NOTE: Financial assistance is NOT available through every 211.
211.org also has a comprehensive list of available resources for the following needs:

Health insurance & medical expenses

Home Internet access

Unemployment benefits

Federal Family and Medical Leave Act (FMLA)

Mortgage, rent, and utilities payment assistance

Supplemental Nutrition Assistance Program (SNAP)/Food Stamps

Food Assistance

Relief for "gig economy" workers and contractors

Mental health and crisis

EMERGENCY GRANTS FOR INDIVIDUALS

COVID-19 Emergency Fund (Cambridge, MA - Cambridge Community Foundation) - Must be a resident of Cambridge, MA

* Season of Sharing Fund (Sarasota County, FL - Community Foundation of Sarasota County) - Funds go directly to nonprofits; to receive funds from Season of Sharing, individuals must be working with a case worker at a social service agency. United Way 2-1-1 assists potential clients in finding the appropriate agency.

*One Sioux Falls Fund (Sioux Falls, SD) - to help residents in the Sioux Falls MSA (Minnehaha, Lincoln, McCook and Turner counties) avoid evictions and financial hardships if they are unable to work due to COVID-19 and if they are unable to qualify for federal or state assistance. Nonprofits, the County and the City will coordinate to distribute the funds to make sure assistance gets into the right hands.

ONE22 COVID-19 Financial Relief Awards (Teton, WY) - Need-based awards for anyone who lives or works in Teton County, WY, and has been affected by the COVID-19 pandemic.

Neighbor-to-Neighbor Grants (Berkshire Taconic area, NY) - Small grants (generally around $500) to help those with overdue utilities, medical bills, short-term housing costs and transportation problems.

It Takes a Village Emergency Funds (Parenting Journey) - Stipend to ease financial burdens for Parenting Journey families.

Bartender Emergency Assistance Program

DoorDash COVID-19 Financial Assistance Program - Financial assistance for eligible Dashers that are diagnosed with COVID-19 and have been active on the DoorDash platform for at least 60 days and have completed at least 30 deliveries in the last 30 days.

*One Family, Los Angeles - A fund in development that will distribute grants directly to families in need in Los Angeles, CA; refer to the FAQ page for information about how to access these funds.

Real Change Vendor Relief Fund - Cash cards and gift cards to supplement reduced income for Real Change vendors.

*Asian Pacific Environmental Network (APEN) Emergency Community Stabilization Fund - Will distribute mutual aid directly to Asian immigrants and refugees in areas where APEN works (Oakland & Richmond, CA).

Freelancers Relief Fund - Assistance of up to $1,000 per household for any independent worker in the U.S. who has primarily earned income through freelance work for at least one year and has experienced a recent, sudden, and unforeseen hardship or loss of income as a direct result of the COVID-19 pandemic.

Moonlighting.com - A leading freelance & work-from-home job site is offering free job searching and access to its business tools to help independent workers better manage jobs and gigs.

A Better Balance - A free helpline (call or email) that offers answers to questions about the law for workers facing issues at work related to sick, family, or medical leave.

New Mexico Caregiver Emergency Child Care Grants - Immediate grants to New Mexico's caregivers and home care workers who have a young child/children (aged 0-12) in child care settings.

One Fair Wage - Emergency Coronavirus Tipped & Service Worker Support Fund - Cash assistance to restaurant workers, care service drivers, deliver workers, personal service workers

United Way of Western Connecticut ALICE Emergency Fund - Provides fresh produce for individuals & families living in the 15 cities/towns this United Way serves in Western Connecticut.

Napa Valley Emergency Financial Assistance Program - Financial help for workers who live in Napa County, CA.

One Louisville (KY) COVID-19 Response Fund - Household assistance for Jefferson County (KY) residents experiencing a loss of income due to COVID-19.

*The Workers Fund - Help for gig and low-earning contract workers.

Student Relief Fund - Resources for college students in need of support due to a COVID-19 campus shutdown (note: organization does not offer financial assistance)

Humboldt Health Foundation Angel Fund - Small grants to meet immediate medical or health-related needs of individuals who are residents of Humboldt County, California.

Young Nonprofit Professionals Network San Francisco Bay Area COVID-19 Relief Fund - Stipends for young nonprofit professionals in the Bay Area impacted by COVID-19.

*One Family LA - Direct financial support for Los Angeles, CA, families most economically impacted by the COVID-19 pandemic

National Domestic Workers Alliance Coronavirus Care Fund - $400 in emergency assistance for home care workers, nannies, and house cleaners who have participated in activities of the National Domestic Workers Alliance (NDWA), NDWA chapters, affiliate organizations, circles and current Alia users.

San Diego County Refugee Families Emergency Fund - Small, one-time grants to help refugee workers in the San Diego, CA, area.

Restaurant Workers' Community Foundation COVID-19 Relief Fund - Emergency funding for those employed by or own restaurants or bars that are facing unforeseen expenses not covered by insurance.

Sacred Heart Community Service Financial Assistance for Low-Income Residents of Santa Clara County (CA) - Fund is no longer accepting applications but you can add your name to an "interest list" if you meet the eligibility requirements.

HealthWell Foundation COVID-19 Ancillary Costs - Assistance for households that have a positive diagnosis for COVID-19 and have costs associated with delivered food, medication, diagnostics, transportation.

Community Foundation of Elmira-Corning & the Finger Lakes (NY) COVID-19 Micro Grants for Individuals - Up to $250 per individual for creative community service projects in Elmira-Corning & the Finger Lakes region of New York state.

Hebrew Free Loan Society Coronavirus Financial Impact Loan (for NYC five boroughs) - Loans to support individuals with financial challenges caused by the coronavirus outbreak.

Apron Inc. Emergency Fund for Restaurant Workers - Grants of up to $500 each for restaurant workers for all currently employed persons (at least 6 months) who work in locally owned independent food service businesses.

American Kidney Foundation Coronavirus Emergency Fund - Small grants for kidney patients affected by coronavirus (NOTE: funds have been depleted & there is a waiting list).

Free Speech Coalition Emergency Fund - Provides grants for eligible talent and crew of working in the adult film industry.

Another Round, Another Rally Emergency Assistance - $500 relief grants for workers in the hospitality industry (dishwashers, bartenders, servers, bussers, chefs/cooks, sommelier, managers, hosts, concierge, cleaning staff, or barbacks may apply).

UndocuFund for Disaster Relief in Sonoma County, CA - Help for undocumented individuals & families residing in Sonoma County, CA, who have lost homes, wages, or employment

805 UndocuFund - Fund to assist immigrant families in Ventura & Santa Barbara County, California.

Betancourt Macias Family Scholarship Foundation for Undocumented Families - Funds to support undocumented families and individuals impacted by coronavirus.

Oakland (CA) Undocumented Relief Fund - A relief fund set up for undocumented workers who live or work in Oakland, California, and have lost their jobs or had their hours cut as a result of the Coronavirus and the shelter in place orders.

Memphis (TN) Food Industry Worker Assistance - For service industry workers in Memphis, TN, impacted by the COVID-19 crisis.

Northern Virginia Family Services COVID-19 Emergency Assistance Program - Funds for eligible residents of Alexandria, Arlington, Fairfax County, Fairfax/Falls Church, Loudoun County, Manassas, Manassas Park, or Prince William County, Virginia, that are experiencing hardship due to COVID-19.

Cambridge Community Foundation COVID-19 Emergency Fund - Funds for those that live or work in Cambridge, MA, and have been impacted by COVID-19.

Freelancers Relief Fund - Financial assistance of up to $1,000 per freelance household to cover lost income and essential expenses not covered by government relief programs.

Together Las Cruces (New Mexico) - Grants to qualifying residents of Dona Ana county, New Mexico, that have been laid off or furloughed, or have experiences a significant loss of income as a result of the state's executive order.

Samuel Adams & the Greg Hill Foundation Restaurant Strong Fund - Grants for full-time (30 hours/week minimum) restaurant, bar, cafe, or nightclub workers located in AZ, CA, CT, FL, GA, IL, ME, MA, MI, NH, NJ, NY, NC, OH, PA, RI, SC, TN, TX, VT.

SAG-AFTRA Foundation COVID-19 Relief Fund - Emergency financial relief for SAG-AFTRA members.

Alabama Restaurant & Hospitality Associations AL Hospitality Workers Relief Fund - (Due to overwhelming response, the application has been closed. If and when additional assistance becomes available, the application process will reopen)

National Restaurant Association Restaurant Employee Relief Fund - $500 grants to restaurant industry employees who have been adversely impacted by COVID-19 financially

New Orleans Business Alliance COVID-19 Relief Grants - Grants for "gig workers" residing in Orleans Parish.

Hospitality Cares Pandemic Response Fund (Louisiana) - Grants for Louisiana-based restaurant, bar or hotel workers residing in United Way of Southeast Louisiana's seven-parish service area, including Jefferson, Orleans, St. Bernard, St. Tammany, Plaquemines, Tangipahoa, or Washington parishes

Massachusetts Workers Emergency Relief Funds - A list of relief funds for workers in Massachusetts.

San Diego Immigrant Rights Consortium Immigrant Relief Fund - Grants of up to $500 to immigrants in San Diego County, California, who have lost all or part of their income due to the coronavirus pandemic, along with other emergencies that may arise in the future.

HALO (Help A Library Worker Out) Fund - The EveryLibrary Institute is providing grants of up to $250 for library workers who are out of work or affected by the crisis.

FOR ARTISTS (ALL DISCIPLINES):

Artist Relief - grants to artists facing dire financial emergencies due to COVID-19 in the US (has additional resource page)

COVID-19 Freelance Artists Resources - an aggregated list of FREE resources, opportunities, and financial relief options available to artists of all disciplines.

Creative Capital Arts Resources During the COVID-19 Outbreak - an aggregated list of financial resources for artists working in all disciplines.

New York Foundation for the Arts (NYFA) Emergency Grants - for artists in multiple disciplines and geographic regions.

Dramatists Guild Foundation Emergency Grants - DGF provides emergency financial assistance to individual playwrights, composers, lyricists, and bookwriters in dire need of funds due to severe hardship or unexpected illness. DGF will be processing Emergency Grants based on severity of need, especially as it relates to Coronavirus (COVID-19).

CERF+ COVID-19 Response Fund - A fund to support artists working in the craft disciplines.

Artist Relief Tree - A crowdfunding campaign that allows artists to request funds (NOTE: the campaign already has more applications for funding than it can accommodate at this time)

Americans for the Arts Coronavirus Resource & Response Center - Includes a list of funding/grants resources.

Artist Relief Fund (Cambridge, MA - Cambridge Community Foundation) - One-time relief funds to arts organizations & artists who live, work, create, and/or perform in Cambridge, MA.

Boston Artist Relief Fund - Grants of $500 & $1,000 to individual artists who live in Boston whose creative practices & incomes are being adversely impacted by COVID-19

Taking Care COVID-19 Emergency Relief Fund (theatreWashington) - Grants to Washington-area theater professionals who face financial hardship from immediate closings, postponed productions, and other lost wages.

*Emergecy Grant Program (Musicians Foundation) - Eligible applicants receive up to $200.

*The Record Co. Boston Music Maker Relief Fund - Small grants of up to $200 to provide financial relief to Boston area music makers experiencing lost income as the result of performance cancellations related to COVID-19.

*Langston Seattle Artists Relief Fund - A fund aimed at helping those in the greater Seattle arts community who have been financially impacted by cancellations due to COVID-19.

The Actors Fund Emergency Financial Assistance - Emergency financial assistance is available for people who are unable to pay their basic living expenses (food/housing/health care) over the next two months.

Rauschenberg Emergency Grants Program - A new emergency grant program that will provide one-time grants of up to $5,000 for medical emergencies.

American Guild of Musical Artists (AGMA) Relief Fund - Provides support and temporary financial assistance to members who are in need.

Equal Sound Corona Relief Fund for Musicians - Relief for musicians who have lost income due to a cancelled gig as a result of the Coronavirus / Covid-19 outbreak.

Foundation for Contemporary Arts COVID-19 Relief Fund Application - A temporary fund to meet the needs of experimental artists who have been impacted by the economic fallout from postponed or canceled performances and exhibitions.

MusiCares COVID-19 Relief Fund - Relief for lost income due to the cancellation of scheduled gigs or performances due to Coronavirus/COVID-19 precautionary measures.

Sweet Relief COVID-19 Fund - Limited number of funds for musicians and music industry workers affected by the Coronavirus.

Passim Emergency Artist Relief (PEAR) Fund - Grants for artists that have performed a show for Passim or taught at the School of Music in the last 10 years.

New Music Solidarity Fund - Emergency funds to support freelance artists in the new/creative/improvised music community.

The Arts Commission (Toledo, Ohio) Emergency Grants for Artists - Grants for individual artists and artist collectives with a residence or a creative studio within 25 miles of downtown Toledo, Ohio.

3Arts + Arts for Illinois Relief Fund - Unrestricted, one-time grants of $1,500 for eligible practicing artists in Illinois.

San Francisco Arts & Artists Relief Fund - Grants of up to $2,000 for eligible artists in San Francisco, CA.

Motion Picture & Television Fund (MPTF) COVID-19 Emergency Relief Fund - Temporary financial assistance for members of the entertainment industry that have needs created or complicated by the COVID-19 pandemic.

City of Newark, NJ, Creative Catalyst Fund - Fellowships for artists residing in or that have a demonstrable creative practice in Newark, NJ.

Creative Compass Emergency Loan Fund (Cleveland, OH) - Artists, musicians, and other people working in the arts in Northeast Ohio are eligible to borrow up to $2,500 with no interest and no payments for twelve months to replace lost income.

FOR SMALL BUSINESSES:

Small Business Administration Disaster Assistance Loans

Amazon Neighborhood Small Business Relief Fund - Grants for businesses in Bellevue, WA, and the South Lake Union and Regrade neighborhoods of Seattle.

Facebook Small Business Grants Program - Facebook is offering $100M in cash grants and ad credits for up to 30,000 eligible small businesses in over 30 countries where it operates.

*Birmingham Strong Fund (Birmingham, AL) - will rapidly deploy resources to small businesses in Birmingham that are substantially affected by the Coronavirus.

Small Business Administration (SBA) Disaster Loans (Washington, DC )

Delaware Hospitality Emergency Loan Program (HELP) - No-interest loans of up to $10,000 per business/per month available to eligible businesses in the hospitality industry.

Maryland Small Business COVID-19 Emergency Relief Grant Fund - Grants up to $10,000 for Maryland small businesses and nonprofits.

San Francisco COVID-19 Small Business Resiliency Fund - Access of up to $10,000 for employee salaries & rent for eligible businesses in the San Francisco area.

Los Angeles City Small Business Emergency Microloan Program - Loans ($5,000-$20,000) for eligible businesses in the Los Angeles area.

Denver Small Business Emergency Relief - Cash grants of up to $7,500 to small businesses in Denver that have lost the ability to operate because of coronavirus.

Florida Small Business Emergency Bridge Loan COVID-19 - Loans of up to $50,000 available to small businesses in Florida experiencing economic damage as a result of COVID-19.

Chicago Small Business Resiliency Fund - Loans to provide Chicago-area small businesses with emergency cash flow during the coronavirus pandemic.

Michigan Small Business Relief Program - Grants & loans to small businesses affected by the coronavirus.

NYC Employee Retention Grant Program - Grants of up to $27,000 to cover 40% of payroll costs over the course of 2 months; for small businesses or nonprofits with 1-4 employees that have lost 25% of revenue due to coronavirus.

NYC Small Business Continuity Fund - Up to $75,000 in interest-free loans to NYC businesses that have experienced at least a 25% reduction in revenue due to coronavirus.

Beaverton (Oregon) Emergency Business Assistance Programs - Businesses in Beaverton, Oregon, that were ordered to close as a result of government coronavirus guidelines can apply for $2,500 per month in rent or mortgage reimbursement while the city is in a declared state of emergency.

Hillsboro (Oregon) Small Business Emergency Relief Program - Grants of $5,000 for businesses in Hillsboro, Oregon, to offset losses associated with the coronavirus.

*Entrepreneur Fund (MN) Small Business Relief Fund - Direct grants to small business owners in northeast & central Minnesota and northwest Wisconsin.

Grand Rapids (MN) Emergency Working Capital Loan Fund - Quick turnaround loads to Grand Rapid-based businesses impacted by COVID-19.

Itasca (MN) Small Business Relief Fund - County-wide relief to small businesses in Itasca County, MN, impacted by COVID-19.

Dream Maker Small Business Emergency Relief Fund - Funds to provide short-term gaps of small businesses in Jackson, Michigan.

Small Business Continuity Loan Program (KY) - The loan program will provide zero-interest loans up to $25,000, with no payments for 12 months, for businesses with 10 full-time employees or fewer. *Applications open April 6*

James Beard Foundation Relief Fund - (Applications suspended due to overwhelming response; Foundation will notify its audience if the application will be reopened.) Provides critical financial assistance to small, independent restaurants that, due to the COVID-19 (Coronavirus) national disaster, have an immediate need for funds to pay set operating expenses and keep from going out of business.

SBA Paycheck Protection Program - An SBA loan that helps businesses keep their workforce employed during the COVID-19 crisis.

Michigan Small Business Relief Program - Grants & loans for eligible small businesses in Michigan.

PMBC COVID-19 Emergency Access & Retooling Grants - Grants for eligible Michigan businesses looking to retool and manufacture critical supplies.

Tampa Bay Wave's COVID19 Emergency Fund (FL) - Tampa Bay Wave will offer short-term zero interest microloans for quick cash infusions to Florida startups while they apply for and await state and federal funding.

INTERNATIONAL AID:

*Community Foundation of Southeastern Alberta, Canada - Funds are being raised for nonprofit organizations in Alberta, Canada, impacted by the COVID-19 pandemic.

More coming soon - check back for resources

Canada AFC COVID-19 Fund - Short-term emergency financial assistance for entertainment industry professionals working in TV and film, music, theatre, and dance.

Fondation Des Artistes (Canada) - Supports professional artists from all disciplines, whether they work in the performing arts, theater, television, cinema, circus, music, dance or visual arts.

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Where can I find emergency financial resources to help with COVID-19 hardships? | Knowledge Base | GrantSpace

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With an increase in hardships due to the COVID-19 pandemic, we have started this list to point you to emergency financial resources. Please note: We do not give out grants/make donations; this list is an informational resource This list is not comprehensive; we are adding resources as we become aware of them.

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Candid is compiling a list of funds specifically established in the wake of coronavirus. The list focuses on funds hosted at US-based foundations that serve nonprofits, though others outside of this criteria may appear as well.

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Nature Reclaiming its spaces,As humans retreat nature  returns

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Free Kids Yoga, M-F 1:30p

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Talking to Teens and Tweens About Coronavirus (Published 2020)

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Experts offer advice on how parents can help adolescents get the facts straight and be prepared.

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National Association of School Psychologists (NASP)

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Families across the country are adapting to the evolving changes in daily life caused by the COVID-19 pandemic. Most schools, places of public gathering, and nonessential businesses are closed, and parents and other caregivers are faced with helping their families adjust to the new normal. This includes trying to keep children occupied, feeling safe, and attempting to keep up with schoolwork as best as possible. None of this is easy, but it helps to stay focused on what is possible in order to reinforce a sense of control and to reassure children that they are okay, and that the situation will get better.

It is very important to remember that children look to adults for guidance on how to react to stressful events. Acknowledging some level of concern, without panicking, is appropriate and can result in taking the necessary actions that reduce the risk of illness. Teaching children positive preventive measures, talking with them about their fears, and giving them a sense of some control over their risk of infection can help reduce anxiety. This is also a tremendous opportunity for adults to model for children problem-solving, flexibility, and compassion as we all work through adjustting daily schedules, balancing work and other activities, getting creative about how we spend time, processing new information from authorities, and connecting and supporting friends and family members in new ways. The following tips can help.

STAY CALM, LISTEN, AND OFFER REASSURANCE

Be a role model. Children will react to and follow your reactions. They learn from your example.

Be aware of how you talk about COVID-19. Your discussion about COVID-19 can increase or decrease your child's fear. If true, remind your child that your family is healthy, and you are going to do everything within your power to keep loved ones safe and well. Carefully listen or have them draw or write out their thoughts and feelings and respond with truth and reassurance.

Explain social distancing. Children probably don't fully understand why parents/guardians aren't allowing them to be with friends. Tell your child that your family is following the guidelines of the Centers for Disease Control and Prevention (CDC), which include social distancing. Social distancing means staying away from others until the risk of contracting COVID-19 is under control. Showing older children the "flatten the curve" charts will help them grasp the significance of social distancing. Explain that while we don't know how long it will take to "flatten the curve" to reduce the number of those infected, we do know that this is a critical time-we must follow the guidelines of health experts to do our part.

Demonstrate deep breathing. Deep breathing is a valuable tool for calming the nervous system. Do breathing exercises with your children.

Focus on the positive. Celebrate having more time to spend as a family. Make it as fun as possible. Do family projects. Organize belongings, create masterpieces. Sing, laugh, and go outside, if possible, to connect with nature and get needed exercise. Allow older children to connect with their friends virtually.

Establish and maintain a daily routine. Keeping a regular schedule provides a sense of control, predictability, calm, and well-being. It also helps children and other family members respect others' need for quiet or uninterrupted time and when they can connect with friends virtually.

Identify projects that might help others. This could include: writing letters to the neighbors or others who might be stuck at home alone or to healthcare workers; sending positive messages over social media; or reading a favorite children's book on a social media platform for younger children to hear.

Offer lots of love and affection.

MONITOR TELEVISION VIEWING AND SOCIAL MEDIA

Parents/guardians should monitor television, internet, and social media viewing-both for themselves and their children. Watching continual updates on COVID-19 may increase fear and anxiety. Developmentally inappropriate information, or information designed for adults, can also cause anxiety or confusion, particularly in young children.

Dispel rumors and inaccurate information. Explain to your child that many stories about COVID-19 on the internet may include rumors and inaccurate information. Older children, in particular, may be accessing a great deal of information online and from friends that contains inaccuracies. Talk to your child about factual disease information.

Provide alternatives. Engage your child in games or other exciting activities instead.

TAKE TIME TO TALK

Let your children's questions guide you. Answer their questions truthfully, but don't offer unnecessary details or facts. Don't avoid giving them the information that experts indicate as crucial to your children's well-being. Often, children and youth do not talk about their concerns because they are confused or don't want to worry loved ones. Younger children absorb scary information in waves. They ask questions, listen, play, and then repeat the cycle. Children always feel empowered if they can control some aspects of their life. A sense of control reduces fear.

BE HONEST AND ACCURATE

Correct misinformation. Children often imagine situations worse than reality; therefore, offering developmentally appropriate facts can reduce fears.

Explain simple safety steps. Tell your child this disease spreads between people who are in close contact with one another, when an infected person coughs or sneezes, or when one touches infected objects or surfaces.

Stay up-to-date on the facts. Go to https://www.cdc.gov/coronavirus/2019-ncov/index.htmlfor additional factual information.

KEEP EXPLANATIONS AGE-APPROPRIATE

Early elementary school children. Provide brief, simple information that balances COVID-19 facts with appropriate reassurances that adults are there to help keep them healthy and to take care of them if they do get sick. Give simple examples of the steps people make every day to stop germs and stay healthy, such as washing hands. Use language such as "adults are working hard to keep you safe."

Upper elementary and early middle school children. This age group often is more vocal in asking questions about whether they indeed are safe and what will happen if COVID-19 spreads in their area. They may need assistance separating reality from rumor and fantasy. Discuss the efforts national, state, and community leaders are doing to prevent germs from spreading.

Upper middle and high school students. Issues can be discussed in more depth. Refer them to appropriate sources of COVID-19 facts. Provide honest, accurate, and factual information about the current status of COVID-19. Engage them in decision-making about family plans, scheduling, and helping with chores at home.

For all children, encourage them to verbalize their thoughts and feelings. Be a good listener!

STAY CONNECTED TO SCHOOL

Locate learning resources. Schools' capacity to conduct virtual learning experiences will vary greatly, but most schools are providing lessons and learning activities for children to do. Take advantage of the many companies and online platforms currently offering free learning opportunities.

Identify additional resources. Know if your school or district is providing additional resources, such meals, or technology, such as a laptop or tablet.

Stay in touch. Find out how the school is communicating with families and students. Be sure to read any communications you receive. Check with you children, particularly older ones, as they may be receiving information directly that would be helpful for you to know.

Connect with school staff. Reach out to your child's teacher and other relevant school staff if you have concerns about their coping and keeping up with assignments or activities.

KNOW THE SYMPTOMS OF COVID-19

According to the CDC, symptoms of fever, cough, and/or shortness of breath appear within 14 days after being exposed to the disease.

For some people, the symptoms are similar to having a cold; for others, they are more severe or even life threatening.

MODEL BASIC HYGIENE AND HEALTHY LIFESTYLE PRACTICES

Practice daily good hygiene. Encourage your child to practice these simple steps to prevent spreading the virus.

Wash your hands multiple times a day for 20 seconds. Singing "Twinkle, Twinkle Little Star" or "Happy Birthday" twice is about 20 seconds.

Compliment your children when they use a Kleenex or sneeze or cough into the bend of their elbow. Teach them the importance of throwing away used tissues immediately after sneezing or coughing.

Sadly, handshakes and hugs need to be limited to immediate family members, at least for now.

Foster a sense of control. Offering guidance on what your child/children can do to prevent infection offers them a greater sense of control, which reduces anxiety.

Build the immune system. Encourage your child to eat a balanced diet, get enough sleep, and exercise regularly; this will help them develop a robust immune system to fight off illness.

BE AWARE OF YOUR CHILDREN'S MENTAL HEALTH

Most children will manage well with the support of parents and other family members, even if showing signs of some anxiety or concerns, such as difficulty sleeping or concentrating. Some children, however, may have risk factors for more intense reactions, including severe anxiety, depression, and suicidal behaviors. Risk factors can include a pre-existing mental health problem, prior traumatic experiences or abuse, family instability, or the loss of a loved one. Parents and caregivers should contact a professional if children exhibit significant changes in behavior or any of the following symptoms for more than 2 weeks.

Preschoolers -thumb sucking, bedwetting, clinging to parents, sleep disturbances, loss of appetite, fear of the dark, regression in behavior, and withdrawal.

Elementary school children -irritability, aggressiveness, clinginess, nightmares, school avoidance, poor concentration, and withdrawal from activities and friends.

Adolescents -sleeping and eating disturbances, agitation, increase in conflicts, physical complaints, delinquent behavior, and poor concentration.

ADDITIONAL RESOURCES
For more information related to schools and physical and mental health, visit www.nasponline.org and © 2020, National Association of School Psychologists, 4340 East Wes t Highway, Suite 402, Bethesda, MD 20814, 301-657-0270 www.nasn.org.
Adapted from, Talking to Children About COVID-19 (Coronavirus): A Parent Resource, National Association of School Psychologists and National Association of School Nurses, NASP, 2020.

Contributor: School Psychologist Kathy Sievering

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Helping Children Cope With Changes Resulting From COVID-19

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Families across the country are adapting to the evolving changes in daily life caused by the COVID-19 pandemic. Most schools, places of public gathering, and nonessential businesses are closed, and parents and other caregivers are faced with helping their families adjust to the new normal.

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The National Child Traumatic Stress Network

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Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019

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Provides information for parents and caregivers about infectious disease outbreaks in your community. Knowing important information about the outbreak and learning how to be prepared can reduce stress and help calm likely anxieties.

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

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

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Free

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Free online courses from Brown, Columbia, Cornell, Dartmouth, Harvard, Penn, Princeton, and Yale.

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91 Free Educational Websites for Kids + Companies Offering Free Lesson Plans for Kids

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Today we have an updated version of our massive resource of free educational websites and companies offering free learning opportunities for kids. Over

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Some events free

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GRIT Fitness holds monthly community events in Dallas for our members and friends. Check out our events calendar and come kick it with us!

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Each day, ask each team member a new question unrelated to medicine, ex:
Favorite protagonist in an animated movie?
Would you rather travel 500 years into the past or future?
3 items things to bring to a deserted island.
Name your hidden talent, spirit animal, hypothetical boat,  hopeful retirement location, etc

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Each day, ask a team member to bring a new corny joke for the team (see "Laughter is the Best Medicine" in the Mental and Emotional Well-Being column)

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Google Duo is now Google Meet.

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Google Meet is one service for secure, high-quality video meetings and calls available for everyone, on any device.

Meet safely

Meet uses the same protections that Google uses to secure your information and safeguard your privacy. Meet video conferences are encrypted in transit, and our array of safety measures are continuously updated for added protection.

Meet from anywhere

Get the whole crew together in Google Meet, where you can present business proposals, collaborate on chemistry assignments, or just catch up face to face.

Businesses, schools, and other organizations can live stream meetings to 100,000 viewers within their domain.

Meet on any device, anywhere

Guests can join from their computer using any modern web browser-no software to install. On mobile devices, they can join from the Google Meet app. Guests can even join meetings and calls from Google Nest Hub Max.

Meet clearly

Google Meet adjusts to your network speed, ensuring high quality video calls wherever you are. New AI enhancements keep your calls clear even when your surroundings aren't.

Meet with everyone

With live captions powered by Google's speech recognition technology, Google Meet makes meetings more accessible. For non-native speakers, hearing impaired participants, or just noisy coffee shops, live captions make it easy for everyone to follow along (available in English only).

Top questions

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Hangouts Meet and Hangouts Chat were rebranded to Google Meet and Google Chat in April 2020. We announced in 2019 that we would be migrating all classic Hangouts users to the new Meet and Chat products. In order to provide enterprise-grade online video conferencing to everyone, we announced a no-cost version of Google Meet in May 2020.

Absolutely. For the no-cost version of Google Meet, all participants will need to be signed into a Google Account to join. You can create a Google Account with a work or personal email address.

For Google Workspace customers, once you've created a meeting, you can invite anyone to join even if they don't have a Google Account. Just share the link or meeting ID with all meeting participants.

Anyone with a Google Account can create a video meeting, invite up to 100 participants, and meet for up to 60 minutes per meeting at no cost.

For additional features such as international dial-in numbers, meeting recording, live streaming, and administrative controls, see plans and pricing for organizations.

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Google Meet - Online Video Meetings and Calls (powered by Duo)

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Google Duo is now Google Meet. Learn more Google Meet is one service for secure, high-quality video meetings and calls available for everyone, on any device. Meet uses the same protections that Google uses to secure your information and safeguard your privacy.

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‎Connect with family and friends around the world with FaceTime audio and video calls. FaceTime Messages
When someone doesn’t pick up your FaceTime call, leave them a video or audio message to capture exactly what you want to say. SharePlay
Watch videos and listen to music together with SharePlay…

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Skip to content Dealing with anxiety, stress, fear, AND isolation? Health care professionals and essential workers are showing up on the frontlines during the coronavirus pandemic-risking their health every day to help other people. They need fast, free, crisis counseling at their fingertips, 24/7.