Mental Health Resources

Mental Health and Coping During COVID-19 |

CDCMass.gov Corona Virus Information

Local family resource centers

Tips for Dealing with COVID-19 closures

Be prepared: Make sure you have enough medications at home to last at least a month

Create a Schedule: When it feels like things are out of control, a schedule can help create a calm sense of control and normalcy again. Try to set a goal for each day, to enhance a feeling of accomplishment (ex: Today, I’m going to clean my room, Today I’m going to journal for 15 minutes, Today I’m going to try yoga on youtube)

Example Daily Schedule (adjust personally, and even day by day!)

8-9:30

Wake up, Shower, get dressed for the day (get out of your pajamas and into real clothes, instant mood boost)

9:30-10

Have a healthy breakfast

10-11

Do some school work! Or something educational online. Tons of free resources out there in addition to what your teachers have provided!

11-12

Do something physical, climb up and down the stairs, youtube yoga or exercise videos, go for a walk outside if it’s nice

12-1

Eat something healthy

1-2

Do something thoughtful. Color, write, journal, meditate, use pinterest for ideas (type “indoor craft ideas” or “easy at home crafts”)

2-2:30

snack and electronics time

2:30-3:30

Do some more schoolwork! Or something educational online. Tons of free resources out there in addition to what your teachers have provided!

3:30-4:30

Go outside if you can! Fresh air is AMAZING for the mind body and soul. It can help us feel happier and healthier. Take a walk, read a book, etc, and enjoy the sun and nature.

4:30-5:30

Do something to help others. Clean part of your house, help cook a meal, play with a sibling, write letters to the elderly in nursing homes who are potentially very lonely and isolated from their family at this time.

5:30

Dinner time and free time to unwind and enjoy. Also time to complete anything from earlier you want to come back to

Calm Classroom:

Two-Four Breathing:

• Sit up straight and comfortably in your chair

• Rest your hands on your desk or in your lap

• Close your eyes

• Feel your feet flat on the floor

• Relax your shoulders back and down

• Let your whole body be still

• Feel the air moving in and out of your nose (10 seconds)

• Remember you are going to exhale twice as long as you inhale

• Now, inhale 1...2...hold

• Exhale, 1...2...3...4...hold

• Now, inhale 1...2...hold

• Exhale, 1...2...3...4...hold

• Now, inhale 1...2...hold

• Exhale, 1...2...3...4...hold

• Now, inhale 1...2...hold

• Exhale, 1...2...3...4...hold

• Now breathe normally and relax

• Feel the air moving in and out of your nose (20-30 seconds)

• Now, take a deep breath in, hold, and exhale slowly

• Notice how you feel

• Slowly open your eyes

Coping skills you can use from home

• Talk to someone (in person, or via phone messages)

• Color

• Draw

• Write

• Deep Breathing

• Open the windows for fresh air

• Exercise at home (google at home circuit training ideas, youtube yoga, climb the stairs a bunch)

• Watch a movie/tv show

• Drink cold water

• Having something healthy to eat

• Play cards or a board game

• Try a calm classroom technique (see below)

• Youtube guided meditation/relaxation

• Listen to music

• Take a warm bath/shower

• Play with a pet