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Write it all down, mull it over, make meaning...

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Greater Good's guide to well-being during Coronavirus

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Greater Good's guide to well-being during Coronavirus

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Easy-to-read advice and resources, with some great podcasts

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At Greater Good, our mission is to share scientific research that can help promote a happier, more compassionate society. With the recent COVID-19 outbreak, we're committed to bringing you stories, tips, and tools for these uncertain times in our global community.

We'll continue to update this page with resources for individuals, families, and educators. You can read our latest coronavirus coverage, or start with these key articles:

Other resources below (click to jump to a section):
Lessons for post-pandemic life
Resources for stress and anxiety
Resources for fostering connection
Well-being resources for parents
Well-being resources for educators
Well-being resources for health care professionals
Well-being resources for workplace leaders
Other coronavirus well-being resources
Lessons for post-pandemic life

Resources for stress and anxiety

Resources for fostering connection

Discover science-backed practices for more resilience, connection, and well-being, with step-by-step instructions on how to implement them in your life.

Learn research-tested strategies that you can put into practice today. In each episode, a guest tries a specific practice for well-being or connection, and shares their experience.

While you're home, try our online, self-paced course, offering skills to boost resilience and well-being in your life. Results from tens of thousands of our students show that it helps them reduce stress and feel more connected to others.

Made in collaboration with Holstee, this toolkit includes 30 science-based practices for a meaningful life.

Well-being resources for parents

Articles for resilience and connection

Practices for parents and kids

Videos for parents and kids

Well-being resources for educators

A free online resource for social-emotional learning practices you can weave into your new homeschooling plan.

Greater Good in Education offers Supporting Learning and Well-Being During the Coronavirus Crisis, a collection of activities, articles, and videos. It includes practices and other resources offering ways to address student and adult anxiety in this time of uncertainty, and strategies for cultivating our human connection through kindness, compassion, and other prosocial qualities.

Well-being resources for health care professionals

Well-being resources for workplace leaders

Other coronavirus well-being resources

Being Resilient During Coronavirus from Dr. Rick Hanson: Learn tips for feeling safe in a time of fear and threat with this video, meditation, and podcast.

How to Hold on to Happiness When Your World Collapses from Sonja Lyubomirsky: A guide to four weeks of self-isolation, including three practices you can do each week to become happier, healthier, and more uplifted.

Coronavirus Sanity Guide from Ten Percent Happier: Get live weekday talks with meditation teachers, guided meditations, and lectures, many of which are specifically related to COVID-19. Health care workers also get free access to the Ten Percent Happier meditation app.

Selected Links: The Behavioral Side of the Coronavirus from the Behavioral Scientist: Read insights about the psychological and behavioral patterns underlying our response to COVID-19.

Real-time Resilience Strategies for Coping with Coronavirus from the New Zealand Institute of Wellbeing and Resilience: Follow this list of valuable tips from experts on resilience and emergency management.

The Crisis Kit: 5 Tools for Helping Clients Through Turbulent Times from PositivePsychology.com: Mental health practitioners can use these five exercises to help clients find calm, a sense of control, and acceptance.

Free Live & Online - Daily Meditation & Support Groups from Mindful Leader: Thirty-minute sessions held Monday through Friday from March 23 to May 1, including 15 minutes of silent meditation and 15 minutes of reflection and discussion.

Coronavirus Resources: Staying Connected in Times of Isolation from Living Room Conversations: Conversation guides to help us connect and understand each other in these difficult times, plus live video chats to help us stay connected.

Coronavirus Anxiety: Daily Updates from Judson Brewer: Daily YouTube videos on how to work with these uncertain times and develop healthy, mindful habits, from a psychiatrist and neuroscientist who specializes in mindfulness and habit change.

KarunaVirus by ServiceSpace: "Karuna" means compassion in Sanskrit. This website offers a collection of news stories about compassion and love amid a time of fear.

ArtsWave Edition of Mindful Music Moments, from the Cincinnati Symphony Orchestra and the Cincinnati Opera: 10 weeks of daily doses of guided meditation set to music.

Mindful Poetry Moments and the On Being Project: Participating schools, individuals and organizations will be offered recordings of poets reading their work. The audio will be accompanied by mindful prompts and meaning-making questions like "Does this poem encourage gratitude? How?" and "What's a line in this poem that brings a strong visual image to your mind?"

For parents

Kind World Explorers, from Camp Kindness Counts, a Greater Good Parenting grantee: A guidebook to support parents with distance learning that provides activities and example conversations that families can have to help foster communities of compassion.

Resilient Parenting, from Lutheran Social Services of Minnesota, a Greater Good Parenting grantee: A digital, online parenting tool that can be made available to any families in need of support. It includes topics such as self-care, addressing trauma, how to have difficult conversations with children, and many other very pertinent topics for these times with a focus on character-building. This tool is a partnership between a social worker/case manager and a family, via phone, tablet or laptop that allows for weekly reflection, sharing and support. To receive it, email Heather.Kamia@lssmn.org.

Parents and COVID 19: Helping Your Children, from InfoAboutKids.Org: Here are suggestions for talking with younger and older children about COVID-19, as well as suggestions for parents.

How to Talk to Children about Difficult News, from the American Psychological Association: Instead of shielding children from the difficult news around us, adults should talk to kids about what is happening.

Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019, from The National Child Traumatic Stress Network: 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.

How to Talk to Your Kids About Coronavirus, from PBS KIDS for Parents: Share age-appropriate information, provide reassurance, and what they can do to help during COVID-19 pandemic.

2019 Novel Coronavirus (COVID-19), from Healthy Children, American Academy of Pediatrics: Tips for parents about what they need to know about COVID-19.

For educators

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

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Greater Good's Guide to Well-Being During Coronavirus

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At Greater Good, our mission is to share scientific research that can help promote a happier, more compassionate society. With the recent COVID-19 outbreak, we're committed to bringing you stories, tips, and tools for these uncertain times in our global community. We'll continue to update this page with resources for individuals, families, and educators.

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Self-help guides and resources from a group of Trainee Clinical Psychologists at UCL, London

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The Coronavirus Pandemic poses a number of threats to our physical, social and emotional wellbeing. The aim of this website is to provide people with the resources that they need to manage their mental health at home during this very difficult time.

Please do share these resources with family and friends who could benefit.

Our self-help guides are all based on well-evidenced psychological models (from the family of Cognitive Behavioural Therapies). They are also all specific to the Coronavirus pandemic, so take into account the amount of restrictions on what we can do to look after our mental health due to lockdown and self-isolation, and the additional stressors affecting our mental health that wouldn't usually be there.

Our signposting page contains links to other websites, apps, resources and videos that you may find helpful during this time.

We are constantly developing new guides and searching for new resources, so please do e-mail us at contact@copingwithcoronavirus.co.uk if you have a request or idea for a resource we could put up.

To stay up to date with all our newest resources, follow our

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The Coronavirus Pandemic poses a number of threats to our physical, social and emotional wellbeing. The aim of this website is to provide people with the resources that they need to manage their mental health at home during this very difficult time. Please do share these resources with family and friends who could benefit.

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Understanding people’s concerns about the mental health impacts of the COVID-19 pandemic

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Understanding people’s concerns about the mental health impacts of the COVID-19 pandemic

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A vibrant site with practical and evidence-based suggestions for mental well-being

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Prioritising happiness and kindness influences how we approach everything - including our personal lives, families, communities, schools and workplaces. It also shapes our views on public policy and helps us to consider the wellbeing of future generations too.
We have no religious, political or commercial affiliations and welcome people of all faiths (or none) and all parts of society. Our members make a simple pledge: to create more happiness and less unhappiness in the world.

Our patron is The Dalai Lama.

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Action for Happiness is a charity that promotes a happier and more caring society. We promote how to be happy, kindness, connection & wellbeing

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A selection of free gratitude journal templates

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A selection of free gratitude journal templates

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Gratitude Journal: 66 Templates & Ideas for Daily Journaling

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The WellVet Weekend is a chance for veterinary professionals to get together with fellow like-minded people to re-charge, re-energise and have fun! Join fellow veterinary professionals for a weekend of wellbeing, sport, and laughter all with the wider cause of committing to make a positive change.

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Description

Worry is a cognitive process that involves thinking about problems that might happen in a way that can leave you feeling anxious or apprehensive. Not all worry is problematic - we all foresee difficulties in our lives and spend some time anticipating ways around potential obstacles. However, people with generalized anxiety disorder (GAD) and problematic worry experience it more often, as more uncontrollable, and may even end up worrying about their worry (meta-worry). Psychologists often distinguish between 'real event worry' and 'hypothetical worry'.

Real event worry. Real event worries are about actual problems that are affecting you right now, and about which you can take action. In response to a real event worry, we can implement strategies to try and solve them and therefore alleviate some of the anxiety that they induce. For example, following an argument with a romantic partner, we can reduce the resulting worry by immediately apologizing to them or attempting to resolve the cause of the argument.

Hypothetical event worry. Hypothetical event worries are about things which have not yet happened, but which might happen in the future. People with GAD tend to ask more "What if ... ?" questions, and to worry about unlikely and remote future events. Their hypothetical worries often 'chain together', for example: notices daughter has a rash on her arm > "What if it's meningitis?" > has image of daughter lying in hospital in intensive care > "I couldn't bear it if she died"

An important first step in the treatment of GAD is training clients to identify that they are worrying and to learn to distinguish whether the worry concerns a real or hypothetical problem (worry awareness training). Subsequent steps in the worry tree branch in different directions depending on whether a worry is real or hypothetical. If a worry concerns a real event, then helpful strategies may include helping clients to develop their problem-solving skills by coming up with approach-oriented solutions ( problem-solving). If a worry is hypothetical, then helpful solutions may include postponing the worry ( worry postponement) and engaging in distraction or mindful awareness.

The worry tree is adapted from Butler and Hope's (1995) approach to worry and anxiety. It is a way of conceptualizing some of the important steps in the treatment of generalized anxiety disorder (GAD) and communicating these to clients. Many clients with GAD suffer from 'analysis paralysis' when having to deal with complex anxiety-provoking situations. Using the systematic approach outlined in the worry tree, clients are helped to view these situations as more manageable once they have distinguished what type of worry they are facing, and therefore narrowing down potentially appropriate responses. "The key message for the client at this phase in treatment is that there is a better alternative to worrying about life's problems, and that is to improve the way in which they approach problems and implement problem solving skills" (Wilkinson, Meares, & Freeston, 2011).

Instructions

The Worry Decision Tree can be used to help clients to conceptualize and manage their worries by following the steps of the flow diagram:

1. The initial step is to notice that worry is occurring.

2. The next step is to identify whether this is a real event worry about which something can be done, or whether the worry concerns a hypothetical future event about which it is not possible to act.

3. If action is possible it must be determined whether this can happen immediately (in which case it is to be actioned immediately), or whether it can happen at some time in the future in which case specific plans are made before the worry is set aside and attention focused elsewhere. GAD clients with negative problem orientation may find approach-oriented strategies such as problem-solving helpful.

4. If the worry is hypothetical and action is not possible, then the worry is to be set aside and attention focused elsewhere. Clients may find it helpful to engage in worry postponement as a behavioral experiment, or to practice reorienting techniques such as mindful awareness.

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Psychologists often distinguish between 'real' worries (about which we can take effective action right away) and 'hypothetical' worries (which may or may not happen, and for which we cannot take effective action). This decision chart aids effective reactions to worry. Download for free now.

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Living with worry and anxiety amidst global uncertainty 

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Living with worry and anxiety amidst global uncertainty 

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Want to decrease the amount of time you spend worrying? Schedule "worry time." It may sound counterintuitive, but employing this cognitive-behavioral therapy (CBT) tool can help you develop control over the frequency and timing of your worry. Backed by research, this technique known as stimulus control training in the CBT world teaches you how to contain your worry to designated periods, thereby freeing up the mind for other important, interesting or fun activities.
Thinking vs. Worrying
I like to distinguish between "thinking" and "worrying." Thinking is a good thing. It involves reflection and analysis that leads to greater clarity and purposeful action, when action is necessary.

Worrying, on the other hand, is essentially problem solving gone awry. What starts out as concern over an issue, eventually turns into preoccupation; that's worry. Worrying is also a common go-to in times of uncertainty.

One difference between " thinking' and "worrying" is that the latter tends to be colored by a negative bias. For example, catastrophizing - imagining the worst - is a hallmark sign of a worrying. Worrying also feels more repetitive and unproductive, in comparison to thinking.

Many chronic worriers believe they can't control their thoughts. But, the fact is that you can learn to control how often and when you worry - through practice. Whatever we do as humans over and over again, we get better at. If we give in to our mind's pull to worry, at random intervals throughout the day, then the ability to worry will grow stronger. Alternatively, if you limit the amount of time and energy you spend worrying, this habit will start to diminish in intensity and frequency.

In addition to (eventually) worrying less, scheduling worry time can help one limit the process to more convenient times. For example, it's far better to spend time worrying during the day, then at night when you're trying to fall asleep. And, it's often better to spend time obsessing over something when you're at home rather than at work when you need to be focused.

Changing a habit like chronic worrying likely requires a multi-pronged, systematic approach. Simply telling yourself to worry less doesn't go far for those who worry a lot. Using the "Schedule Worry Time" tool is one way to start decreasing worry, but it's probable that additional work will be needed to shift more entrenched worry patterns.
The "Schedule Worry Time" psychology tool steps:
Below is an outline of the steps involved in this exercise. This may feel strange and even silly to do, but try to not give in to those feelings and do it anyway.

1.) Schedule worry time each day for one week. Put it in your calendar. Start by setting aside 15-30 minutes during the morning or afternoon. That will be your worry time. It's best not to schedule worry time right before you go to bed, for obvious reasons.

2.) During that 15-30 minute window, write down all of your worries that you can think of. Don't put pressure on yourself to solve them during that window, but if your mind naturally goes there, that's fine.

Writing the worrisome thoughts down can be therapeutic in and of itself, as it often lends perspective over what's troubling, in a way that can be more powerful than internal reflection alone.

Remind yourself of your intentions at the start and end of each time period. For example, you might say to yourself: "This 15-30 minute block is for worry time, and I will do my best to not put attention on these worries outside of this time each day."

3.) Between worry times: if you start to worry, tell yourself to let go of those thoughts until the next designated worry period. This will feel hard at first, and may require a lot of reinforcing self-talk (e.g., telling yourself over and over to let go of thinking about your worries until it's the appropriate time).

Try not to worry about worrying outside of your worry time! You won't be perfect with this exercise, nobody is. But, your intention and effort will make a difference.

4.) At the end of the week, take a few minutes to look at what you wrote down over the course of that week. Do you notice any patterns? Any repeat worries? Any changes in the content of your worries? Reflect on this data. It's common to find a "top ten" list of worries that get played out over and over again.

5.) After doing this for one week, consider trying it for another. As you practice this more, you'll start to notice an increased ability to control when and where you worry; it's akin to strengthening your muscle of thought control.

As mentioned previously, worry is essentially an attempt at some type of problem solving. It can also be a means of dealing with uncertainty - which is a daily part of life. Chronic worriers tend to get mired in "what if" thoughts - "what if this happens or doesn't happen" - which can be paralyzing and overwhelming. If you identify a problem that you can take action to address, then take it. If not, tell yourself "I'm going to do my best to let go of this thought and put my attention on something else until it's my scheduled worry time again."

With regards to uncertainty, you can learn to develop more "comfort" with the unknown by not feeding worry and also by cultivating a stronger connection to your present experience (since worry is about the future). Mindfulness meditation practices are one good way to foster more presence and less of a future orientation. You can learn more about these practices here: What is Mindfulness?

You can learn more about the research supporting this tool here:

Stimulus control applications to the treatment of worry - Penn State University, Dep't of Psychology

A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia - University of Illinois - Chicago, Affective Science and Physiology

Journal of Psychotherapy and Somatics Study - referenced on NBC News

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Want to decrease the amount of time you spend worrying? Schedule "worry time." It may sound counterintuitive, but employing this cognitive-behavioral therapy (CBT) tool can help you develop control over the frequency and timing of your worry.

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A handy way of reaching out while we are physically distancing

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Experience a safe and easy way to stay in touch.

Our new Christmas artwork

Send your presence to those you can't be close with this holiday season. Create a card for any festive occasion.

"Social media was meant to be a fun and efficient mass communication tool. The problem is relationships are supposed to be meaningful, not efficient"
DR. ANNA MACHIN - UNIVERSITY OF OXFORD

1,000,000

HAPPY CUSTOMERS

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Experience a safe and easy way to stay in touch. Our new Christmas artwork Send your presence to those you can't be close with this holiday season. Create a card for any festive occasion. "Social media was meant to be a fun and efficient mass communication tool.

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50 Printable Adult Colouring Pages That Will Help You De-Stress

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50 Printable Adult Colouring Pages That Will Help You De-Stress

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It's time to give adult colouring pages a try, because life can be hard and stressful, and sometimes the best thing you can do is put down your iPhone and . . . pick up a coloured pencil! There are lots of benefits to unplugging and getting lost in colouring for a while, which is why it shouldn't be surprising that colouring books are a creative way for adults to de-stress. You get to be creative, pay attention to details, not think about anything else, and just have fun. Whether you've already jumped on the colouring wagon or you're trying it out again for the first time since you were a kid, at least one of these pages is bound to be just what you're looking for, so get printing!

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50 Printable Adult Colouring Pages That Will Help You De-Stress

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It's time to give adult colouring pages a try, because life can be hard and stressful, and sometimes the best thing you can do is put down your iPhone and . . . pick up a coloured pencil!

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Listening and signposting service for the veterinary community

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COVID-19 and support for the veterinary professions.

Independent, confidential and free help for everyone in the veterinary community including veterinary nurses and students. Our charity provides a 24/7 phone and email helpline; professional mental health support; financial assistance; information and resources.

You might never need us ...

A donation to Vetlife can help to ensure that there is support available to anyone in the veterinary community who is experiencing difficulties.

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Independent, confidential and free help for everyone in the veterinary community including veterinary nurses and students. Our charity provides a 24/7 phone and email helpline; professional mental health support; financial assistance; information and resources. A donation to Vetlife can help to ensure that there is support available to anyone in the veterinary community who is experiencing difficulties.

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Coming in June 2020

An online summit to explore our career potential together!

Taking place across three times zones in collaboration with:

The DVM Project (CAN and USA),

VeterinaryCareers.com.au (AUS and NZ)

and Vets Stay Go Diversify! (UK and EUR)

The event will happen throughout the first week in June 2020 allowing you can dip in and out at a time that is right for you!

We have teamed up to create an incredible event to help veterinary professionals and students grow their careers worldwide, full of leading global speakers and incredible interactive events.

The summit will provide attendees with tangible career growth tactics, networking opportunities, and workshops on how to know your strengths and actually move forward no matter where you are in your career. We'll also have a smorgasbord of career options for you.

Be the first to get updates about the summit - sign up with your information below.

Don't miss out!

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Coming in June 2020 An online summit to explore our career potential together! Taking place across three times zones in collaboration with: The DVM Project (CAN and USA), VeterinaryCareers.com.au (AUS and NZ) and Vets Stay Go Diversify!

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Please enable JavaScript to experience Vimeo in all of its glory.

Join Rosie Allister (Helpline manager), Danny Chambers and Paul Horwood (trustees) tor a Q and A on their careers in Vetlife, the varied way Vetlife can support us and how we can support Vetlife!

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Join Rosie Allister (Helpline manager), Danny Chambers and Paul Horwood (trustees) tor a Q and A on their careers in Vetlife, the varied way Vetlife can support us and how we can support Vetlife!

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Tolerance of uncertainty: Conceptual analysis, integrative model, and implications for healthcare

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Tolerance of uncertainty: Conceptual analysis, integrative model, and implications for healthcare

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Free yoga videos

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Check out VetYogi on YouTube! Want yoga videos designed by a vet, for veterinary professionals? See the VetYogi YouTube Channel. Looking for something more specific? Browse the options below: 5 minute Series: Yoga for Neck Relief | 5 minute series | VetYogi Yoga for Shoulder Tension | 5 minute series | VetYogi Yoga for Forearms...

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AVS Wellness Wednesday Student Surgeries

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AVS Wellness Wednesday Student Surgeries

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Welcome! You are invited to join a meeting: Wellness Wednesday with Carolyne Crowe, Rory the Vet and the AVS. After registering, you will receive a confirmation email about joining the meeting.

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Join us every Wednesday at 15:00 for our weekly student surgery- a safe space to come together and learn practical tools to navigate this uncertain time, connect with fellow students from across the globe and share your experiences too. This free event is kindly hosted by Carolyne Crowe of VDS Training, Rory the Vet and the AVS committee.

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Free guided meditations and music

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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.