Resources for Social and Emotional Support

If you have questions or concerns regarding your child’s social/emotional wellbeing or need additional information. please contact Renee Grzeskow, School Social Worker - rgrzeskow@germantowncsd.org Devin Jackowski, Professional School Counselor – djackowski@germantowncsd.org Dr. Shannon Miller, School Psychologist – smiller@germantowncsd.org Karyn Schassler, Professional School Counselor – kschassler@germantowncsd.org

Self Care for Adults

*Anxiety and stress related to the coronavirus is to be expected*

*Social distancing is considered critical to slowing the spread of the coronavirus. However, it can understandably lead to loneliness*

With the awareness of these mental health risks, we can work towards coping with this challenging situation and reduce the potential impact on our mental health.

Here is a list of coping strategies to help get you through these uncertain times.

Be Mindful Of Your News Consumption

The news can be helpful by encouraging precautions and prevention, but compulsively and obsessively reading and watching about the outbreak can be detrimental to mental health. Here are a few suggestions that may help you follow the news while protecting your mental health.

Limit Your Sources

Rely on only one or two reliable sources of news as misinformation and bad reporting are rampant. The CDC is a great resource for updates and precautions. You can also select a news medium that allows you to avoid potentially triggering content. For example, when reading from an article on your phone or computer, you can scroll past disturbing photos and quickly reach the information you are interested in.

Practice Acceptance

Accept that the news coverage will not answer all your questions or address all your worries. Accept uncertainty. Trust that officials around the globe and the medical community are trying their best to address the situation.

Limit Consumption

Establish a reasonable rate of consumption, which may be checking for updates one or two times a day. Consume only what you need to know, what’s most relevant to you and particularly what is happening or anticipated in your own community.

Distinguish Between Global and Local

The virus will not necessarily take the same course in the U.S. as it has in other countries. It’s important to think critically about the information provided and not jump to conclusions.

Ask Someone for Help

If you feel you need separation from the news, have a friend or loved one filter the news for you, and give you updates based on a reasonable assessment of what’s relevant to you. This will allow you to reduce direct news consumption.

Practice Mindfulness

Take an opportunity to practice mindfulness when managing anxiety, such as grounding techniques.

Get comfortable. Incorporate all 5 senses. You can lie on your back in bed or on the floor with a pillow under your head and knees.

Breathe in through your nose. Let your belly fill with air. Count to 5.
Breathe out through your nose. Count to 5.
Place one hand on your belly...
As you breathe in, feel your belly rise. ...
Take three more full, deep breaths.

Find Things To Do/Distractions

Activities that distract you from current events can be helpful. Here are a few ideas:

Household chores, such as spring cleaning, will give you a sense of purpose and accomplishment when completed.
Free online university courses and courses through cousera, such as Yale University’s most popular class ever: The Science of Well-Being. They offer a great learning opportunity.
Movies are moving from theaters to online. Netflix is also a good option.
1. 1. TV programming has expanded during the crisis, particularly through streaming services like Netflix. You can also currently stream the Met Opera for free. The NFL and NBA are also offering complimentary access to online streaming platforms.
Virtual parishes, which the Pope and other faith leaders are offering, can help maintain religious connections.
Help Others

Take Care of Yourself

Exercising and spending some time outside remembering to keep your distance
Yoga
Eating healthy
Sleeping an adequate amount
Virtually reach out to different types of support groups

Explaining Coronavirus to your Children

Video from WDIV:

https://www.clickondetroit.com/news/local/2020/03/13/watch-explaining-coronavirus-to-children-what-is-it-why-are-schools-closed/

Children and COVID-19 from the CDC:

https://www.cdc.gov/coronavirus/2019-ncov/prepare/children.html

Toolkit for Families with Students with ASD:

This would also be appropriate for parents with young children.

https://afirm.fpg.unc.edu/sites/afirm.fpg.unc.edu/files/covid-resources/Supporting%20Individuals%20with%20Autism%20through%20Uncertian%20Times%20Full%20Packet.pdf

Autism and Special Needs Exercise App.:

Supported in research and used by universities, parents and professionals around the world. The Free trial period has been extended to both schools and parents during these difficult times. http://www.exercisebuddy.com/

FAQ about CoronaVirus:

https://drive.google.com/file/d/1x3eApRJDPdVxpOlq1eEU124oIWpfQDK1/view?mc_cid=b04fa541f1&mc_eid=17a6856e0c

Something for Everyone:

https://www.wholechildcounseling.com/post/coronavirus-resources-for-kids-parents-counselors-and-educators j

Hand-washing Steps Using the WHO Technique:

https://www.youtube.com/watch?v=IisgnbMfKvI

Handwashing-The 12 Steps:

https://www.youtube.com/watch?v=oGQpJafaWj0

Coping with Stress During an Infectious Disease Outbreak:

https://lookaside.fbsbx.com/file/Coping%20With%20Stress%20During%20Infectious%20Disease%20Outbreaks.pdf?token=AWwirWbwnFZzJLvz3PPjKrKdmjruV9RT8Cv8f-twIduYJgjzyONTCy0XbV5oTOiUJOTRxfHiJypWT3yj1i-II-yvO2FQS0hPdpXuPvuRMGgtAsg8MS8KrPERtPPyMqT7vFLEliQ4HMtrZfdMDF1WbmcMDlnquY_mwl8UUbVqECgpbeErrdrs0hiauXXXv4uzKhBnBOOlTYo7L5jeQuQFClRV

How to Manage Emotions and Build Structure at Home During COVID-19:

https://makesociallearningstick.com/keep-calm-and-structure-on-how-to-manage-emotions-and-build-structure-at-home-during-covid-19/?__s=xxxxxxx&__s=cw95cvvfixsjp5ptydrm

FREE Mental Health Support and Resources Through Child Mind:

https://childmind.org/coping-during-covid-19-resources-for-parents/?fbclid=IwAR2rIRsR80rCNIZeb9JtEhS7k_CEPRNujVjeQfPfWevFpQYghjatPoNp-sU

Social-Emotional Learning Online

Howard B. Wigglebottom Books for Young Children with Songs:

https://wedolisten.org/

Books Read By Celebrities:

https://www.storylineonline.net/

Social Skills Video-Based Curriculum:

Parents can utilize this program for a 30 day free trial - this may be extended by the manufacturer as more schools close.

https://everydayspeech.com/parents-and-families/

Lessons for Social-Emotional Learning (SEL):

https://www.youtube.com/channel/UCo0zW6kLPq2Ns_51AaZN0lQ

Social Emotional Learning:

https://www.teacherspayteachers.com/Product/SEL-Home-Learning-Packet-supports-Social-Emotional-Learning-5326481?aref=xds4gjp4

SEL Y5-gr2. Stories & Activities:

https://docs.google.com/presentation/d/1BALGReH9Yks-AgHTJ_sdLJfS2YnGk-wFxf297iZYFaQ/edit?usp=sharing

SEL gr.3-5 Stories & Activities:

https://docs.google.com/presentation/d/10Z1lMNrDlp6FtlZUzfupyWA-EYcUMcEh4bJD9eNkcKs/edit?usp=sharing

Centervention:

https://www.centervention.com/

Game-based interventions that focus on improving social and emotional skills in K-8 students.

Offering a free 30-day trial. We offer free lessons/activities and printables on our website that focus on SEL:

https://www.centervention.com/social-emotional-learning-activities/

Classroom Champions

https://teach.classroomchampions.org/available-programs/

The social and emotional learning lessons within Classroom Champions’ SEL Foundations Curriculum underscore the value of dreams, grit, and perseverance, especially during hard times. For ten years, Classroom Champions has been focused on students’ social and emotional learning by connecting world-class athletes with K-8 schools in every state and province across North America, achieving measurable improvements in student mental health, social and emotional development, and academic outcomes. Founder Steve Mesler (an Olympic Gold Medalist) and Board Member Christian Taylor (2-time Olympic Gold Medalist) have opened up the platform to share the entire K-8 SEL Foundations Curriculum, plus the Parent Toolkit, the video library, and access to the teacher community for free to help support educators and families.

Access to Classroom Champions’ digital platform containing the entire K-8 SEL Foundations Curriculum, plus their Parent Toolkit, video library, and the teacher community.

Anxiety and Stress Management

10 Therapist and Child Approved Activities to Support Kids with Anxiety:

Ili Rivera Walter, PhD, LMFT, October 10, 2017

https://familytherapybasics.com/blog/2017/10/8/10-therapist-and-child-approved-activities-to-support-kids-with-anxiety

20 Fun Activities to Help Kids With Anxiety:

https://perfectionpending.net/20-fun-activities-to-help-kids-with-anxiety/

Worry Warriors Videos (gr. 3-5):

https://youtu.be/dA54Nbv3__M?list=PLl8YAZ_ezKNFELLp8KjMEmcn8A0YbKvRt

https://youtu.be/9qNKPw-EeEE?list=PLl8YAZ_ezKNFELLp8KjMEmcn8A0YbKvRt

https://youtu.be/gH_OWeGwjCI?list=PLl8YAZ_ezKNFELLp8KjMEmcn8A0YbKvRt

https://youtu.be/5WGPxQJ2sBg?list=PLl8YAZ_ezKNFELLp8KjMEmcn8A0YbKvRt

Mindfulness Exercises:

https://www.mother.ly/child/ease-your-anxious-child-6-simple-mindfulness-exercises-to-try-today

More Mindfulness Exercises:

https://positivepsychology.com/mindfulness-for-children-kids-activities/

https://www.youtube.com/playlist?list=PLen0ZYdQy_bG9D09zSKcFRostaTuaTezt&app=desktop

General Mental Health Resources

A List of Children's Books About Mental Health Topics:

https://childmind.org/article/best-childrens-books-about-mental-health/?fbclid=IwAR1CPcyUDQ2MSAe6DtkYhMLDqumlPMiFjdStphhE_3emBcvywSOGCKmsKUs

Resources for Early Childhood

Sesame Street and Caring for Each Other:

https://www.sesamestreet.org/caring

Sesame Street Belly Breathe:

https://www.youtube.com/watch?v=_mZbzDOpylA&feature=emb_title

Breathe Think Do Sesame Street App.:

https://apps.apple.com/us/app/breathe-think-do-with-sesame/id721853597

Elementary Resources

A-Z Activities for Coping:

https://www.youtube.com/watch?v=5EXpkVw3fh0

Sesame Street Belly Breathe:

https://www.youtube.com/watch?v=_mZbzDOpylA&feature=emb_title

Breathe Think Do Sesame Street App.:

https://apps.apple.com/us/app/breathe-think-do-with-sesame/id721853597

Yoga and Meditation for Young Elementary:

https://www.youtube.com/watch?v=oYI0TPJOuGk

https://awakeandmindful.com/best-kids-yoga-videos-on-youtube/

Cosmic Kids Yoga and Mindfulness:

https://youtu.be/0ImHIWzP49M

Secondary Resources

Therapy in a Nutshell - Anxiety and Relaxation Video Series:

https://www.youtube.com/watch?v=lrhPTqholcc

Therapy in a Nutshell - Help to Fall Asleep When Stressed:

https://www.youtube.com/watch?v=CAGUVH_yIRE

Therapy in a Nutshell - Progressive Muscle Relaxation:

https://www.youtube.com/watch?v=SNqYG95j_UQ

Great resource for High School through adulthood!:

https://www.virusanxiety.com/

Self Care for Teens:

https://docs.google.com/presentation/d/1OI6qdAba3rtb13XYYKf0Pubi6IxL5Y4SRQeytLcdjx8/mobilepresent?slide=id.p

SmartPhone Apps.

Breathe2Relax:

https://apps.apple.com/us/app/breathe2relax/id425720246

Breathe2Relax is a portable stress management tool that 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 body’s ‘fight-or-flight’ (stress) response, and help with mood stabilization, anger control, and anxiety management. Breathe2Relax can be used as a stand-alone stress reduction tool or can be used in tandem with clinical care directed by a healthcare worker. Breathe2Relax now uses HealthKit and your Apple Watch device to measure your heart rate throughout your breathing exercise to help provide an even more complete picture of the relaxation experienced.

Headspace Guided Meditation:

https://www.headspace.com/meditation/guided-meditation

Calm App-Meditation & Sleep Stories:

https://apps.apple.com/us/app/calm/id571800810

Mindshift CBT:

https://www.anxietycanada.com/resources/mindshift-cbt/

A user-friendly self-help tool based on proven scientific strategies, MindShift™ CBT teaches about anxiety, helping users to engage in healthy thinking and to take action. Users check-in each day to track their anxiety and work with tools in the app.

Stop Breathe Think App (ages 5-10):

https://apps.apple.com/us/app/stop-breathe-think-kids/id1215758068

Breathe Think Do Sesame Street App.:

https://apps.apple.com/us/app/breathe-think-do-with-sesame/id721853597

Autism and Special Needs Exercise App.:

http://www.exercisebuddy.com/

Supported in research and used by universities, parents and professionals around the world. The Free trial period has been extended to both schools and parents during these difficult times.

Happify:

Need a happy fix? With its psychologist-approved mood-training program, the Happify app is your fast-track to a good mood. Try various engaging games, activity suggestions, gratitude prompts and more to train your brain as if it were a muscle, to overcome negative thoughts. The best part? It's free!

Mind Shift:

Mind shift is one of the best mental health apps designed specifically for teens and young adults with anxiety. Rather than trying to avoid anxious feelings, Mind Shift stresses the importance of changing how you think about anxiety. Think of this app as the cheerleader in your pocket, encouraging you to take charge of your life, ride out intense emotions, and face challenging situations.