"Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019 (COVID-19)" from The National Child Traumatic Stress Network, https://www.nctsn.org/resources/parent-caregiver-guide-to-helping-families-cope-with-the-coronavirus-disease-2019
Are you in a crisis?
Call or text 988 or text TALK to 741741
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¿Estás en una crisis?
Llama o envía un mensaje de texto al 988 o envía un mensaje de texto con AYUDA al 741741
Writing down or sharing what's bothering you can be a helpful way to stop repetitive thoughts.
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Breathing exercises are a great way to calm down your nervous system, reducing anxiety and increasing focus. This one is a handy exercise you can do anywhere—all you need is a hand! Paced breathing (a shorter in breath and longer out breath, e.g. 4 in, 6 out) is also great for when you're feeling activated.
Sunrise's website has useful videos and clear descriptions of Distress Tolerance skills, including TIPP, Wise Mind ACCEPTS, IMPROVE the moment, Pros & Cons, Self Soothe, and Radical Acceptance. Check out this Distress Tolerance decision tree to see which skill is most appropriate at a particular moment.
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Graphic recorder Johnine Byrne created this graphic recording of Kristen Neff’s three steps for self-compassion. Self compassion has been shown to reduce stress, anxiety, and many other mental health challenges, and improve our relationships with others.
Watching the Smithsonian's Giant Panda Cam is a great way to distract yourself temporarily when you're in distress. Many people find animals soothing and help them feel connected.
It's harder than ever to focus, between never-ending to-do lists and the distractions of our phones, TV shows, the news...Here are a few suggestions of strategies that might help.