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Shelter in Place Survival Guide

We're all in thisTogether

Many of us are feeling scared right now in this time of extreme uncertainty and constant flux, but we feel less scared together and it is possible to experience a sense of togetherness even when we are separated by social distancing.  Staying home and honoring the Shelter in Place is a powerful act of compassion and the most important and effective form of action we can currently take in this fight.  While we are learning to adjust to a new way of life we can continue to intentionally engage with what is important to us and find new ways to cope and connect.  I have been inspired by all of the resources and support circulating since this crisis began. So many people are sharing their gifts and proving that when our normal is shattered, human kindness prevails.  I created this space as a a launching pad for resources, coping strategies, entertainment and general goodness.  It is a collaborative collection of ideas for cultivating peace, resilience, courage, patience, compassion and hope. 

Feeling anxious

You're not alone! 

And you don't need to suffer alone.  Check out these resources, coping tools, and virtual support groups ...

Feeling bored

The New York Times just published a list of What to Watch, Read and Listen to During your Self-Quarantine.

Plus more ideas below ... 

Dive in!

Feeling isolated

Social isolation doesn't have to mean emotional isolation!

We can still practice social connection while physically distancing. 

Feeling curious

There is more than one way to learn so don't fret if home schooling isn't a fit for your child.  A wealth of information exists at our fingertips, waiting to be explored...

Stay Healthy

Don't be ruled by Fear.  This virus is not magical or lurking around every corner.  It requires contact to contract like any other virus.  It is empowering to know that if we follow these rules we can stay safe:

1.  Wash your hands after touching unknown surfaces

2.  Avoid touching your face

Find the second one difficult?   Learn the trick to stop touching your face here.

Stay Positive

Viruses aren’t the only things that spread through networks of people.  Attitudes and behaviors do too.  We can choose to spread viral kindness, gratitude, humor, love and hope.  

Learn more about how Eric Barker is electing to be Patient Zero in starting a “Pandemic of Positivity".

Like my mother always says... 

 Hope springs eternal.

 

What are you doing to cope & connect?

  • spending time in nature and getting fresh air

  • going for walks, hikes or runs

  • making playlists and listening to music

  • reading books or listening to audiobooks

  • listening to podcasts with comedic, positive or inspirational messages  

  • watching TED talks 

  • using meditation apps like Calm 

  • painting, drawing, sketching, and creating art in its many forms

  • cooking, baking and experimenting with new recipes 

  • gardening 

  • watching birds

  • puzzles

  • journaling

  • yoga

  • drinking tea and being cozy

  • getting plenty of rest & catching up on sleep

  • walks with the dog 

  • cuddles with the cat

  • playing cards or board games 

  • talking to friends 

  • Any of the above over FaceTime with friends! 

Podcasts I love

DEAR ANXIETY

ON BEING

UNLOCKING US

TO THE BEST OF OUR KNOWLEDGE

HIDDEN BRAIN

INVISIBILIA

TRUE STORIES OF GOOD PEOPLE

TEN PERCENT HAPPIER

SUPER SOUL CONVERSATIONS

THIS AMERICAN LIFE

I Love

Things i love

The beautiful wisdom of the book

The Boy, the Mole, the Fox and the Horse

The books, TED Talks, podcast, and basically anything Brene Brown

The Masterclass, guided meditations and mindfulness resources on the Calm app

The uplifting insight of the Greater Good

Baby goats playing

Time with Chunk

Humans sharing their gifts and spreading love

 

Ride the Waves

Tips for Letting Go...

The most common recommendations for managing anxiety are limiting intake of news coverage, creating time each day to do something joyful and staying connected to loved ones.  Here are some tips on How to Stay Sane in a World that Isn't from the New York Times.

We can all fall prey to depressive thinking patterns, especially under stress.  The first step to shifting your mindset is recognizing the distorted thoughts, then try these 7 steps to combat worry.

 

We are living in a state of uncertainty and navigating an overwhelming amount of information that is rapidly changing and focused on the negative, creating a fertile ground for anxiety. Limit media intake, practice focusing only on what is happening in this exact moment, and intentionally make space for positive experiences.  Here are more tips for coping if you have Anxiety or OCD.

Ten Percent Happier is offering a free live sanity break, featuring some of the world's best meditation teachers every weekday at 3pm ET.

Mindful SF is offering drop in virtual mindfulness sessions open to everyone, donations benefiting SF restaurant employees.

Marin Therapists Monica Elden, LMFT & Rachel Michaelsen, LCSW are building a virtual community by offering Zoom groups at no charge to help you find calm & resilience in stressful times & build immunity through social connection.

Monday, March 23, 6 – 7:15 pm

Wednesday, March 25, 10:30 – 11:45 am

Monday, March 30, 6 – 7:15 pm

Wednesday, April 1, 10:30 – 11:45 am

JoAnne Forman, MFT at The Albani Group in Mill Valley is offering a virtual anxiety group for teen girls on Wednesday evenings.  Contact her for more info.

 

Are you a parent of child with OCDJoin this virtual support group to learn tools and build community.

Feel the feelings

We can expect to be visited by a variety of emotions as we navigate this uncertain time.  It is normal to feel worried, restless, frustrated, disappointed, irritable, anxious and sad at times.  It is okay to let yourself cry or ask for support.

Acknowledge and validate whatever you feel.   Simply offering yourself validation will help the emotion pass like a wave. Here are some tips from the Mindfit DBT Center if if you start feeling stuck in an emotion. 

We CAN

feel disappointed about a special event being cancelled or annoyed with being stuck at home

aND

have compassion for the people who are suffering from the many forms of loss and devastation caused by this pandemic.

All of it is true.

Breathe

We know that anxiety feeds off of the unknown and under these unusual and rapidly-changing circumstances we may feel pulled to follow anxious thoughts but we also have an opportunity to practice intentionally bringing ourselves back to the present moment over and over again.   The breath is a powerful anchor to bring us out of whirling thoughts and back into our bodies.

The Power of Gratitude

Starting a daily Gratitude Practice or "Silver Linings Playbook" will help train your brain to focus on the positive and will reset your system. 

You might be asking, "how can I feel thankful at a time like this?"  It turns out that it's not finding gratitude that matters most; it’s remembering to look in the first place.  According to UCLA neuroscientist Alex Korb, author of The Upward Spiral,

"Remembering to be grateful is a form of emotional intelligence. One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful."

 

This is one of my favorite TED talks on the power of positive mindset by Happiness Researcher Shawn Achor who knows a thing or two about gratitude.

Learn more about how to utilize the power of gratitude ...

Nature's Gifts

Relief is right outside your door.

Any amount of time in nature can help lighten the spirits. Take a walk around the block, step into your yard & tune in to the 5 senses, sit on your deck & feel the sun, open your window & breathe in the fresh air.

 

Together Apart ...

We can intentionally practice Social Connection while honoring Physical Distancing.

Everyone can relate to the experience of feeling lonely at a party.  That's because loneliness does not come from the absence of people, it comes from the absence of connection.  We are lucky to live in a time when connection remains not only possible but plentiful even while we are keeping a physical distance. 

So FaceTime or Zoom, send a text, Snapchat, email, pick up an old fashion rotary phone and dial the number of a friend, family member or loved one.  Maybe even put pen to paper and reawaken the age old tradition of Pen Pals!

It's easy to start, just let someone know you are thinking about them.

We might start noticing that by reaching out to intentionally connect with meaningful people in our lives we feel even more filled up by these interactions when we are no longer taking them for granted. 

 

Commence Connection...

 

The Daily podcast did a special episode on how people all over the world are coming together during this crisis.

Finding the Christmas spirit in March to spread joy.


The Greater Good Science Center and Reimagine are partnering to present a Daily Dose of Togetherness every Monday, Wednesday, and Friday at noon through April 3.  "We invite you, for free, to join these special 50-minute virtual experiments where we’ll come together online and in community to enhance our collective well-being."  Find out how to register.

LOVE YOUR NATURE is offering a Pandemic Survival Guide and Virtual Village for Teen Girls to "offer a light in the darkness, and uncover some wisdom, comfort and community amidst uncertain times."

"When we relax the nervous system, it enables us to reconnect with ourselves. In so doing, we familiarize ourselves with our deepest values, and our deepest humanity. We connect with something essential. It's a bit like coming home, to a place that feels so natural, so effortless, and so right, that you realize you've been missing something very important all along. This realization enables us to better connect with others, because there is no longer a gap between who we are deep down, and what we present to the world."

 

- Will Williams

"Ours is not the task of fixing the entire world all at once, but of stretching out to mend the part of the world that is within our reach.

Any small, calm thing that one soul can do to help another soul, to assist some portion of this poor suffering world, will help immensely.

It is not given to us to know which acts or by whom, will cause the critical mass to tip toward an enduring good."

- Clarissa Pinkola Estes

Family Focus

The Greater Good's Guide to Wellbeing offers resources to the whole family

For Parents of Teens

Family Going Stir Crazy? 

 

Other Goodies

Art:

Movement:

We're all in thisTogether...

What would you like to add or see on this page?  Share the goodness you've discovered with me.

Be safe and healthy!