It can be hard in times of uncertainty to feel and remain grounded. With the help of the ATCB President and myself, provided is a list to help us attend to our mental and physical needs and practice self-care:
1. BREATHE slowly and deeply. Use your full lung capacity. We have to breathe anyway, so make it count. Deep breathing can engage your parasympathetic nervous system to lower stress hormones.
2. MOVE AROUND take a walk, do yoga, chair exercises, run, whatever makes you feel good.
3. WRITE IT OUT Lean into how you are feeling, use it as a way to understand yourself.
4. MAKE A GRATITUDE LIST write down all the things, people you are grateful for.
5. GO OUTSIDE If the day permits it, enjoy nature and the beauty that surrounds you, take in some fresh air, hug a tree, listen to the birds singing.
6. CATCH UP on tasks around the house, or that have been sitting around for a while, keep busy.
7. PRAY, meditate, and use other tools to build your faith and resilience.
8. KEEP IN TOUCH with one another by email or phone, video, reach out, share personal stories. Take this opportunity to 'go viral' creatively.
9. CREATE to themes on or colors of stress, fear, safety, change, hope, make a mandala, or complete a project that you've meant to get back to, keep an art journal or make an altered book; we know how beneficial this can be to help us adjust, heal, learn and discover.
10. EXPLORE the use of digital apps focused on relaxation and stress management; many that are available for free on your smartphone and can be additional resources for support.
Quarantine Resources for Students, Young Adults and Parents
CHILDREN AND PARENTS
Kids Activity Guide:
Scholastic Inc Resources
https://classroommagazines.scholastic.com/support/learnathome.html
These 12 Famous Museums Offer Virtual Tours You Can Take on Your Couch
https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours
Cincinnati Zoo to start 'Home Safari Facebook Live' to keep kids learning during their time off
http://cincinnatizoo.org/news-releases/cincinnati-zoo-is-bringing-the-zoo-to-you/
Boredom Busters: 110 Fun At-Home Activities for Families & Kids
https://familyeguide.com/boredom-busters-110-fun-at-home-activities-for-families-kids-2/
49 Montessori-inspired ideas for indoor activities with your kids
https://www.mother.ly/child/montessori-inspired-indoor-activities
- Check out the Quarantine Family Toolkit by Kristin Ramsey, ATR-BC, LPC, which offers suggestions and resources on how to talk with children about COVID-19, a sample daily schedule for working/learning at home, online apps, podcasts and other resources for daily activities, mindfulness activities and short guided muscle relaxation script, as well as many art activities instructions and examples.
- Resources for addressing COVID-19 — The National Council for Behavioral Health offers resources to help manage coronavirus-related anxiety and to communicate with your kids about this crisis among other topics. Behavioral health care workers will also find resources including telehealth best-practices and implications for certain vulnerable client groups.
ADULTS
28 Day sketch challenge
https://brooklynartlibrary.org/28daychallenge
Activities for Artists
Scholastic Inc Resources
https://classroommagazines.scholastic.com/support/learnathome.html
These 12 Famous Museums Offer Virtual Tours You Can Take on Your Couch
https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours
Cincinnati Zoo to start 'Home Safari Facebook Live' to keep kids learning during their time off
http://cincinnatizoo.org/news-releases/cincinnati-zoo-is-bringing-the-zoo-to-you/
STUDENTS
Students Can Respond to Daily Writing Prompts, Inspired by The New York Times, at Home for Free
https://www.nytimes.com/2020/03/15/learning/students-can-respond-to-daily-writing-prompts-inspired-by-the-new-york-times-at-home-for-free.html?referringSource=articleShare
These 12 Famous Museums Offer Virtual Tours You Can Take on Your Couch
https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours
Cincinnati Zoo to start 'Home Safari Facebook Live' to keep kids learning during their time off
http://cincinnatizoo.org/news-releases/cincinnati-zoo-is-bringing-the-zoo-to-you/
Free Online Learning Resources:
Resources for the public
Monitor your anxiety levels. Anxiety is a normal response to a stressful situation and can provide adaptive benefits in many situations. However, when faced with mounting uncertainty, your brain can go into an anxiety spiral that is no longer helpful. Knowing the difference between typical and atypical stress is important. Monitoring your stress level will let you know when you need to seek additional help.
A typical stress reaction may include: temporary difficulty concentrating; irritability and anger; fatigue; stomachache; and, difficulty sleeping.
An atypical stress reaction may include a persistent and/or excessive worry that doesn’t lift and keeps you from carrying out your daily tasks.
If you experience significant changes in your energy level, eating patterns, or sleeping patterns, difficulty concentrating on normal tasks, prolonged and overwhelming worry and hopelessness, or thoughts of self-injury or suicide, seek out immediate help at 1-
800-273-TALK (8255) or text Got5 to 741741.
- If you need help, please text SHARE to 741741 to reach a crisis counselor with Crisis Text Line. You can also call The Lifeline at 1-800-273-8255 to be connected to free and confidential support and crisis resources for you or your loved ones.
Resources for Parents and Teachers to work with children on COVID19:
https://classroommagazines.scholastic.com/support/coronavirus.html
Many of the Links and resources above from NYU/Mia de Bethune, ATR-BC, LCAT, SEP.
Consistent . Adaptable . Compassionate . Evidence-Based .