I’m compiling a list of mostly free resources to help you take care of your mind, body, and relationships during the coronavirus crisis. Updated frequently!

 

Don’t Panic! Quick Mental-Health SOS

Treat each of these as an experiment. If it doesn’t feel good, stop. Of course, none of these is a replacement for therapy, but can be used in a pinch when you are struggling.

Grounding: Feel your feet on the ground while standing or sitting. Really pay attention to every sensation you can. Note the places where you connect with the ground and the places (like the arches of your feet) that are not touching.

Bonus Grounding: Try the above exercise, seated, with a heavy object like a sandbag or full backpack over your knees and lower thighs.

Centering: Place one hand on your belly and one hand on your chest. Breathe normally, and observe which hand is moved by the process of breathing, and in what direction. After several breaths, see if you can gradually move the breath into the belly.

Counting the Breaths: Inhale for a count of 4, hold the breath for a count of 4, and exhale for a count of 6. There are a lot of different “counts” to try- experiment to find what works for you.

 

Body-Positive (or neutral) and realistic at-home fitness

Meditation

  • The Headspace app is offering free meditations for getting through this crisis. 
  • Calm has a free trial.
  • This is not explicitly free unless you have Spotify or iTunes, but I couldn’t resist: RZA of the Wu-Tang Clan has a meditation album called Guided Explorations.
  • Insight Timer is the YouTube of meditation: thousands of free guided meditations, some phenomenal, some awful.