COVID-19

Human beings are hard-wired to connect.

1. Go old school and phone a friend. It might be helpful to schedule times for calls with individuals or with groups. Try to call or video chat with at least 1 person every day.  
2. Host a virtual Netflix party. Google chrome has an application that lets you watch Netflix with friends.
3. Send a virtual hug
4. If you are self-quarantining with loved ones, did you know that a 20-second hug does wonders? Oxytocin (the “cuddle hormone”) is released, a hormone that relaxes us and lowers anxiety. When it's released during these 20-second hugs it can effectively lower blood pressure and reduce the stress hormone norepinephrine. 
5. Have a dance-off with friends and have a live virtual dance party
6. DJ Mel of Austin, TX will host weekly Living Room Dance Parties via Facebook Live, every Saturday from 6 - 10 p.m.  
7. Pets are benefitting from our increased time at home. Share some of your best furry friend’s antics with others online
8. Host a dinner party or charades/game night with friends using video chat
9. Start a  blog, website or podcast. Make a new viral TikTok video!
10. Play online games together like Minecraft or You Don't Know Jack
11. Find a penpal or write handwritten letters to friends/loved ones
12. Set boundaries with the social supports as needed. It’s okay to take a break from social media or the group chat or to ask for alone time. 

1. Explore art museums from around the world virtually 
2. Want to flex your sketchbook skills? This is just one example of an art challenge you can find on social media 
3. Express your feelings through creative writing, painting, drawing, photography, clay, listening and/or playing music, or experimenting with a new baking recipe
4. Free virtual concerts
   • Rolling Stone: In My Room concerts: (3 concerts a week)
   • John Legend
   • Virtual concerts and Broadway shows 
   • NPR's Tiny Desk concerts for the arts (Harry Styles, Chika, Taimane, Coldplay and more): 
   • Live virtual concerts from NPR ranging from Experimental to Jazz and Americana to everything in between 
   • Compilation of classical music and opera on-demand as well as live streams from the Guardian and Classic FM
5. Make a music video or TikTok 
6. Create a variety of playlists highlighting different moods or activities (e.g., I’m rearranging my living space playlist)

1. Check out Rec Sports who each week will feature and offer a variety of ways for YOU to connect and move!
2. Choose from a variety of free-trial workout streaming services 
3. Suggestions on ways to stay active during COVID-19 
4. Free virtual classes through the YMCA, no membership required 
5. Try planning a run while still engaging in physical distancing. 
6. Make a new playlist or listen to your favorite playlist and have a dance party in your room!

1. How about experimenting with some new recipes? Share your creations on social media and/or have a live cooking challenge with friends. 
2. Try to eat healthy foods, and drink plenty of water, while avoiding excessive amounts of caffeine and alcohol. 

1. Don’t forget to integrate fun into your schedule 
2. Check out the tabletop simulator on Steam to play board games with friends. 
3. Take a long bath using your favorite bath bombs or try out a new face mask.
4. Do a puzzle, read a book, take care of a plant, explore new hobbies!
5. VCU’s OAP is offering virtual escape rooms for VCU or University of Richmond Students, Faculty, and/or Staff.
6. Go outside to get fresh air!

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[Image description: Outdoor scene at a park with a lake and blue skies and white text. Alt Tex COVID 19: Social Distancing in public parks and trails. Do not use parks or trails if you are exhibiting symptoms. Follow CDC’s guidance on personal hygiene prior to visiting parks or trails. Be prepared for limited access to public restrooms or water fountains. Share the trail and warn other trail users of your presence as you pass. Observe CDC’s minimum recommended social distancing of 6’ from other persons at all times.) 

1. Try 1 or all 52 free mindfulness exercises 
2. Relax and de-stress with these free daily guided meditations
3. U-M Stressbusters app--engage with a self-soothing video, progressive muscle relaxation, breather bubble tool, guided meditations, a journal feature and more
4. CALM app--free meditations, stories, music and yoga
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   [Image description: hands drawing images of block text. Alt-Text: Mindfulness. Breathe, cloud gazing, exercise, walk barefoot, spend time with nature, open mind, forgive forgive forgive, take the dog for a walk, cook, take a bath, plant, chat with friends, listen, guided meditation, relax relax relax] 
5. Practicing the "Apple" technique can help decrease anxiety and worries:
   • Acknowledge: Notice and acknowledge the uncertainty as it comes.
   • Pause: Don't react as you normally do. Pause and breathe.
   • Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think. Thoughts are not statements or facts.
   • Let go: Let go of the thought or feeling. It will pass. You might imagine them floating away in a bubble or cloud.
   • Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else - on what you need to do, on what you were doing before you noticed the worry, or do something else - mindfully with your full attention.

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[Image description: A rainbow jar that says: Healthy Love with different color hearts around the jar on a purple background. Alt-Text: Healthy Love: Respects boundaries, encourages growth, honest communication, willing to compromise, grows together, works through problems, affirms feelings, focuses on resolution, respects independence, knows love languages, trusts]

1. It’s normal to want to spend time with your loved one(s), and important to also take time to be apart. Learn more here about setting boundaries. 
2. If you choose to be physically intimate, it’s important to check in with partners about their health and their comfort levels! Start a conversation about STI status, ask about how they are taking care of their hygiene during the coronavirus outbreak, and try a yes/no/maybe list!
3. If you are #physicaldistancing and decide to spice things up on the phone or computer, talk to your partner about your digital boundaries! It’s never okay for a partner to record you or share private pictures without your explicit consent. 
4. Physical Distancing and staying at home can cause or exacerbate stress in relationships. Healthy relationships use “I statements” and focus on resolution. It’s never okay for someone to call you names or treat you poorly. Check out some healthy communication tips.
5. If you or someone you know has concerns about their relationship, VCU confidential advocates are available via phone, email, or zoom. Contact them at Myoptions@vcu.edu, or 804-828-6200.

1. Practice physical distancing!
2. Donate to local food banks
3. Find ways to help young students who depend on school lunches
4. Buy a gift certificate to a local small business or restaurant. There are many local RVA restaurant options. 
5. Check-in on your neighbors, friends who may be more vulnerable
6. Share information responsibly. When you share accurate information about COVID-19 you can help make people feel less stressed and allow you to connect with them.
   • Updated information from the Centers for Disease Control and Prevention (CDC) 
   • Updated information from VCU

Desperately missing sports? Check out these free passes!

Free NBA League Pass: games from this season, and classic games

Free NFL Game Pass: game replays

Take time for some stress relief. Laughter can be one of these ways and has been associated with psychological health benefits 

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[Image description: black cat lay on a brown couch. Alt-Text: Stay inside, practice social distancing, clean yourself constantly . . . OMG, I’ve become a housecat!] 

For students with children, not hang school or the ability to physically go to the library, museums or parks can be especially challenging. Here are some free resources to entertain and engage with your young ones: 

1. Scholastic Lessons
2. Mystery Science
3. Storyline
4. Lunch Doodles with Mo Willems
5. Cincinnati Zoo
6. Cosmic Kids Yoga
7. PBS 
8. Gemini, free children’s concerts

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[Image Description: Daniel Tiger cartoon washing his hands with an adult tiger. No text.]  photo credit: PBS 

Below are a variety of apps you may enjoy or find useful in improving your mental health and wellness. We are not endorsing any of the apps specifically, as they are not maintained by Virginia Commonwealth University or University Counseling Services.

Headspace will teach you the fundamental techniques of meditation and mindfulness. The basics courses are free and work to decrease stress, increase movement, and improve sleep.

Reflectly is a free journaling app that utilizes artificial intelligence to help you structure and reflect upon your daily thoughts and emotions.

Moodpath is a helpful app mood tracking app and can be a guide towards increasing your understanding and awareness of your emotions.

Happify integrates mindfulness, positive psychology, and CBT into activities and games that can help challenge negative thoughts, stress, and life's challenges.

Mindshift can help you change how you think about anxiety. Includes strategies to deal with everyday anxiety, as well as specific tools to tackle sleep, test anxiety, perfectionism, social anxiety, performance anxiety, and panic.

Youper has a chatbot, "emotional health assistant," designed to help users identify, track, and process their thoughts and feelings.

My Plan is a tool to help with safety decisions if you, or someone you care about, are experiencing abuse in their intimate relationship. myPlan can help you identify, navigate, and provides resources for a range of relationship abuse concerns.

Remente helps individuals take small steps every day towards their goals. The app uses a system of tools and insights to help you lead a richer, happier, and healthier life.

Sanvello is based on the principles of cognitive-behavioral therapy (CBT) and mindfulness meditation, strategies shown to provide effective relief for mental health concerns, including anxiety and depression.

Calm is a web-based program and multi-platform app for mindful meditation to help improve sleep, reduce stress, boost confidence, and improve emotional wellness through the use of guided meditations, soothing music, and bedtime stories.

Stop, Breathe & Think is a meditation and mindfulness app that helps you find peace anywhere. It allows you to check-in with your emotions and recommends short guided meditations, yoga and acupressure videos, tuned to how you feel.

These apps may not be sufficient to meet everyone's mental health needs. If you need additional care and treatment, please reach out to UCS. Clinicians and Advocates are available to speak with you. Please call 804-828-6200 Monday - Friday between 8:00 am and 4:30 pm.