Wellness 

Dear All (March 15, 2020):

The Center for Global Mental Health has compiled a list of Wellness & Training Resources (below) from various sources. Many are of broad potential relevance and some are specific. We hope that one or more of these sources may be of use to you as together we engage ways to stay well during this exceptionally stressful time.

As declared by the World Health Organization, there can be no health without mental health. And, as California Senator Kamala Harris- now Vice-President-Elect Harris- has advised: social distancing, yes, emotional distancing, no!

We must all take care of each other, ourselves, and our global community.

Stay well, and warm wishes,

Dr. Janis H. Jenkins
Director, Center for Global Mental Health
UCSD

Excerpts from UCSD Office of the Chancellor: May 1, 2020

“In light of recent world changes/challenges due to the COVID-19 pandemic, it is natural to experience an increase in stress, anxiety and other mental health symptoms. Now, more than ever, it is important to be aware of our mental health and prioritize self-care and wellbeing. UCSD Counseling and Psychological Services (CAPS) and Tritons Flourish Initiative have partnered with departments across campus to create virtual wellbeing programs and events for undergraduate, graduate and professional students as well as staff and faculty throughout Spring quarter.

Calendar of events: https://caps.ucsd.edu/may

Campus mental health and wellbeing support services on campus operate virtually.
Currently, CAPS provide student mental health support via telehealth options including
video and telephone appointments: https://youtu.be/yiQSNNHwT8A.

Contact CAPS at 858-534-3755 or https://caps.ucsd.edu.

Campus staff, faculty & postdoctoral scholars can access services through Faculty &Staff Assistance Program (FSAP): 858-534-5523 or
https://blink.ucsd.edu/HR/services/support/counseling/appointment.html.”

STATE of CALIFORNIA: Resources for Emotional Well-being, Behavioral/Mental Health Services, Protective Services:

• https://covid19.ca.gov/resources-for-emotional-support-and-well-being/#top        
• SAN DIEGO:  How to Manage Your Mental Health & Cope During COVID19

COVID-19 Resources for LGBTTQ, People of Color, and People with Disabilties

• COVID-19 Programs, Services, and Resources: Older Adults and Adults Living With Disabilities
  Includes resources for mental health, food assistance, social engagement, housing, and more
  
• Overview of COVID-19 and Resources to Find Low-Cost Health Care or get Health Insurance (Resources in Amharic, Arabic, Chinese, Hmong, Karen, Russian, Somali, Spanish and Vietnamese)
• COVID-19 Resources for Undocumented Immigrants
• Healthcare access for Undocumented Folks in the Time of COVID19
• COVID-19 - Racial Equity and Social Justice Resources
  This page provides resources for healing and community care, organizing and solidarity, social justice, and more
  
• Staying Well Resources For Black Women
  A online booklet with COVID- 19 resources for Black Women including therapy options, wellness organizations & podcasts, TED Talks and more.
• Webinar April 27: COVID-19 & Black Men's Physical, Mental & Spiritual Health
• Countering COVID-19 (Coronavirus) Stigma and Racism: Tips for Parents and Caregivers
• Queer Writers of Color Relief Fund. Click here to apply
• COVID-19 LGBTQ+ Help Center
  Select your county in California and be taken to their COVID-19 resource page, which includes a comprehensive list of resources available near you.
• BIPOC And LGBTQ COVID-19 Resources

Emotional Wellbeing & Mental Health for All

• Well-Being and Mental Health Handouts & Resources to Flourish During May
  UCSD CAPS, 5.7.21
  
  
• Existing Mental Health Concerns During COVID-19
  Resources for people who have existing mental conditions during COVID-19. Topics include working from home with ADHD, how to stay sober while stuck at home, teletherapy as treatment, medication access during COVID-19, etc.
  Mental Health America, 4.1.21
• Why Self-Care Isn’t Selfish
  The pandemic taught us that when you take care of yourself, you’re also taking care of your family, friends and community. The 7-Day Well Challenge will show you how to focus on self-care in 2021.
  New York Times, 1.6.21
  
• Holidays and Stress: This Holiday Season Do What’s Best for You and Your Loved Ones
  CDC, 12.11.20
  
  
• Winter Holidays
  CDC, 12.11.20
  
• Maintaining Hope In The Face Of Uncertainty
  Mental Health America, 11.12.20
• Preparing For The Holidays During COVID-19
  Mental Health America, 11.12.20
• Mourning Holiday Traditions
  Mental Health America, 11.12.20
• Working Remotely During COVID-19: Your Mental Health & Well-Being-
  Many are teleworking full-time for the first time, isolated from co-workers, friends and family. Our daily living routines are disrupted causing added anxiety and stress. This resource provides practical tips on taking care of our mental health and well-being.
• Psychological first aid: Resiliency in times of stress
  Mayo Clinic, 8.1.20
• "Pandemics can be stressful"
  The CDC lists resources and hotlines to cope with stress during the pandemic 
• "Suffering from COVID-19 anxiety? Here’s what you can do"
  Jennifer Kong & Steven Chan, 4.23.20
  
• Battle Any Pesky Quarantine Demons with Fun Learning: How to Make Sourdough Loaf
  
• “How Rituals and Focus Can Turn Isolation Into a Time for Growth"
  Arthur Kleinman, 4.10.20
• "Feeling Scatterbrained? Here’s Why"
  New York Times, 4.9.20. Stress, like a pandemic, puts our brains into “fight or flight” mode, disrupting attention, memory, breathing and sleep. But experts say it’s all very normal.
  
• "Wellbeing"
  Justin McCarthy, 4.1.20. U.S. Emotions Mixed After a Tense Month of COVID-19 Response. Affecting all, but disproportionately low-income households.
• “Smarter Living: How to Stay Sane”
  New York Times, 3.30.20
  
• “Being Together, Apart”
  New York Times, 3.26.20
• “Coping with Coronavirus Stress: Tips and Resources for the UCSD Campus Community”  
  UCSD Division of Social Sciences, 3.26.20
• “That Discomfort You’re Feeling is Grief.” (and, we’re all feeling it)
  Harvard Business Review, 3.23.30: “If we can name it, perhaps we can manage it.. . David Kessler for ideas on how to do that. Kessler is the world’s foremost expert on grief. He is the founder of www.grief.com, which has over 5 million visits yearly from 167 countries."
• "Pre-existing health conditions as risk factors for COVID"
  Claire Gillespie, 3.17.20. By now, most are aware that heart disease, chronic respiratory disease, diabetes. Less awareness of: depression, anxiety, psychotic and other conditions are recognized as preexisting or ‘underlying’ conditions of vulnerability that can be re-activated or exacerbated by crises, catastrophes, and emergencies.
  
  
  

• COVID Coach (free mobile app to support self-care and overall mental health during the pandemic)
• https://insighttimer.com/ (meditation with themes, free)
• https://www.calm.com/ (meditation; sleep; stress; free trial, by subscription)
• https://www.sacredjourney.earth/pages/online-yoga-meditation (yoga/meditation, free)
• https://www.headspace.com/covid-19 (link with free resources, free subscription for healthcare workers)
• https://emergency.cdc.gov/coping/responders.asp 
  (Emergency Responders: Tips for taking care of yourself)
• 5 Tips to Protect Your Mental Health During Coronavirus Outbreak (1-minute UCSD you tube video)
• Managing Anxiety: Breathing Exercises (1:36 min UCSD video)
• https://adaa.org/finding-help/coronavirus-anxiety-helpful-resources (Anxiety and Depression Association of America
• https://www.cstsonline.org/assets/media/documents/CSTS_FS_Sustaining_Well_Being_Healthcare_Personnel_during.pdf.(Sustaining the Well-Being of HealthCare workers)
• https://www.cdc.gov/coronavirus/2019ncov/prepare/managing-stressanxiety.html
•  The Science of Well-Being. Dr Laurie Santos, Yale University, Coursera, free https://www.coursera.org/learn/the-science-of-well-being
• Text SHARE to 741741 to be connected to someone you can talk with
• Substance Abuse and Mental Health Services Administration Disaster Distress
  hotline: (800) 985-5990 or text TalkWithUs to 66746
• Safe Call Now: (206) 459-3020. Staffed by first responders for first responders &
  family
• National Suicide Prevention Lifeline: (800) 273-8255
•  Frontline Helpline: (866) 676-7500 for frontline/first responders
• Kristin Brooks Hopeline (800) 442-4673. General mental health hotline

May is Mental Health Month 2020: Tools 2 Thrive:
. . everyone faces challenges in life that can impact their mental health; some are mild, others moderate, and some more serious: https://www.mhanational.org/mental-health-month

Mental Health in the COVID-19 Response: Caring for Ourselves and Our Communities in this Time of Uncertainty
Harvard Global Health Institute. Written by Anna D. Bartuska, Arielle Eagan, MSW, LICSW, and Juliana Lynn Restivo, MPH. https://globalhealth.harvard.edu/mental-health-covid-19

Note especially: “Managing ‘Acute on Chronic Uncertainty,” by Dr. Guiseppe, Raviola, MD MPH, Director, Program in Global Mental Health and Social Medicine, Harvard Medical School, Director, Mental Health, Partners In Health (PIH).

Physical Health (mind-body inseparable, exercise/relaxation & mental health reciprocal processes)

• https://www.youtube.com/watch?v=vc1E5CfRfos (The Perfect Home Workout -Athlean X)
• https://darebee.com/ (exercise resources)
• https://www.youtube.com/channel/UC-0CzRZeML8zw4pFTVDq65Q (free you
  tube yoga video channel)

• https://www.onepeloton.com/app (not just for biking!)
• https://www.downdogapp.com/ (yoga)
• https://www.glo.com/ (yoga/pilates/conditioning)
• https://fitonapp.com/posts/ (wide variety of workouts)
• https://www.fitnessblender.com/ (workout videos)
• CORE POWER: 16 free hour-long yoga classes + 4 meditations
• DAILY BURN: 60-day free trial of the Daily Burn's at-home classes
• GOLD'S GYM: 600+ audio and video classes via the Gold's Amp app
• PLANET FITNESS: Free Daily Class at 7pm ET on its Facebook Live page

Food

• San Diego Community resources- Find many resources for food, utilities, housing, health care, mental health, and more
• Immediate Food Aid Food Programs, WIC Program for Women and Infants, Food Programs for School-Age Children, and Free Food Programs for Seniors
  
• Food Programs Operating During the COVID-19 Crisis in San Diego, CA 
• ChefsForAmerica — World Central Kitchen
  #ChefsForAmerica . . . WCK is working across the U.S. (and worldwide) to safely distribute individually packaged fresh meals to people.
• Without Empathy, Nothing Works.” Chef José Andrés Wants to Feed the World Through the Pandemic.
  America’s Test Kitchen: America's test kitchen has 50 free recipes on their websites available to everyone 

Caring for Kids at Home

• How to Help Kids Handle Holiday Disappointment During COVID-19
  
• COVID-19 & Back-to-School- Here you will find a selection of free, evidence-based resources designed to support you and your students or children in reducing stress, eating healthy, moving regularly, getting quality sleep, and more, whether school is taking place in-person or virtually.
• Healthy at Home: A Toolkit for Supporting Families Impacted by COVID-19- ReadyRosie developed this free toolkit to support families with information on learning from home, sickness prevention, and emotional well-being for different age groups
  
• Learn how to belly breathe with Elmo- Colbie Caillat and Common team up with Elmo to teach your child breathing techniques to calm down- especially helpful during these emotional times
  
• Coping After a Disaster- The U.S. Department of Health and Human Services has provided a coloring story- book for children to learn what disasters are and how to cope with them
  
• Public health experts give back to school tips you can start right now. Richard Bowie
• What Are the Best Tips for Parents Worried About Back-to-School Season? We Asked 5 Pediatricians for Their Advice. Yahoo Life
• Supporting your child’s mental health as they return to school during COVID-19. UNICEF
• Dailyat-home lesson plans for kids of all ages: Scholastic Learn at Home
• Just for Kids: A Comic Exploring the New Coronavirus:
  https://www.npr.org/sections/goatsandsoda/2020/02/28/809580453/just-for-kids-a-comic-exploring-the-new-coronavirus
• Curated list of virtual tours and e-learning from museums and other institutions:
  The Ultimate Guide to Virtual Museum Resources, E-Learning, and Online Collections
• How to discuss coronavirus with your children:
  #COVIBOOK Supporting and Reassuring Children Around the World 
  Helping Children and Teens Cope with Anxiety About COVID-19
• Database of Education Companies Offering Free Resources or Subscriptions
  http://www.amazingeducationalresources.com/
• Public schools expected to remain closed for the rest of the academic year, Newsom says https://www.latimes.com/california/story/2020-04-01/coronavirus-school-closures-california

Entertainment

1. To watch

• The MET is offering free live streams of opera every night. 
• AMC+ has a free 30 day trial(AMC, Acorn TV, Sundance, etc). Code: Free30 
• If real life isn't horror enough, Shudder (horror-movie streaming service) is offering a 30 day free trial. Code: SHUTIN. 
• Here are 12 museums offering virtual tours
• 75 museums folks can virtually tour
• Check out the otter cam from Monterey Aquarium!
• Cincinnati Zoo and Botanical Gardens
• Stream your favorite Broadway hits with 7 day free trial

2. To play

• Team Alto is allowing free access to gamesfor the next week
• Epic is allowing free accessto several of its games as well

3. To listen/read

• Audibleis now offering 3 free titles with the 30 free trial
• https://apps.npr.org/bestbooks/#view=covers&year=2019(Need a good book recommendation? Take a peek at NPR's Book Concierge)
• https://www.spotify.com/us/(Spotify has both free and paid options. Access to a ton of music, playlists, and podcasts)

• In all our spare time, you can sign up to take a class at one of these major universities
• https://www.coursera.org/(Take an online class for free through Coursera)
• https://artsandculture.google.com/(See museums, monuments, learn about art history, and more through Google's Arts & Culture Page)
• https://www.overdrive.com/apps/libby/(Download library e-books (and audiobooks!) straight to your device through Libby for free)
• Learn a new language w/ Duolingo (https://www.duolingo.com/)
• Learn how to write fiction with The Open University: (https://www.open.edu/openlearn/history-the-arts/start-writing-fiction-characters-and-stories/content-section-overview?active-tab=description-tab)
• Learn how to be an expert photographer: The Professional Photographers of America has opened up their widely acclaimed and vast collection of online photography courses to the world, and for the next two weeks, all of their 1,100+ courses on photography, ranging from the very basics to intricate and detailed, are available for you to access for free (https://www.ppa.com/education-unlocked)