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COVID-19 Resources and Mental Health GuideI’m sure we are all aware that COVID-19 is a very stressful and scary time for all of us. It is a time of many uncertainties and unforeseen stressors that have impacted us on a personal and societal level. If you’re like me, you may be experiencing feelings of anxiety, restlessness, hopelessness, and sadness. You may also be experiencing feelings of gratitude and motivation to help in whatever way possible. Here is a list of resources that I have compiled that may be helpful for everyone in our school communities. Before we get into strategies and resources, it is important to note that being part of a global pandemic can be considered a traumatic experience for many individuals. As adults, we play an important role in helping our students and children process this event while simultaneously regulating their exposure to potential harmful media sources that can increase negative reactions. Here are some great recommendations from the National Association of School Psychologists (NASP):Ensure that teachers/caregivers have access to accurate crisis facts. John Hopkins COVID-19 CDC COVID-19**Please note that you can change the language to your native language on the CDC website**Take time to talk to students/children/teenagers about COVID-19 facts and rumors. Explore these facts with students/children in a developmentally appropriate manner, emphasizing that adults are there to keep them healthy. Take time to try to reduce the social stigma associated with certain groups of individuals during COVID-19. Here are some great social stories that are developmentally appropriate for kids.Coronavirus Social StoryCoronavirus Social StoryCoronavirus ComicCDC Recommendations to Reduce StigmaUNICEF Guide to Minimize Social StigmaAllow students/children to ask questions and express their concerns along the way. Older children/teenagers may want to have more in depth discussions. Be sure to provide accurate information and correct any inaccurate information. This helps to make the situation feel more predictable and, thus, more adaptable. Provide concrete actions that parents/students/children can take to help minimize health risks. Include a conversation about the benefits of social distancing. Parents can actively model appropriate health tips and hygiene and encourage a healthy diet to support the immune system. This helps to regain some control over the situation. CDC Prevention RecommendationsWHO Prevention Recommendations**Please note that you can change the language to your native language on the WHO website**Do NOT expose students/children to an excessive amount of media beyond the crisis and health prevention facts. This helps to reduce the potential for harming students/children with traumatizing material or increased fear/anxiety. Parents may want to monitor access to social media/T.V./internet etc. Monitor students/children level of stress in response to the pandemic. Some levels of stress are healthy as they motivate appropriate adaptive action (i.e. hand washing). However, when students/children are experiencing a heightened level of stress in relation to the actual level of threat (i.e. consistent panic attacks), it would be beneficial to check out some of the mental health options listed further down in the document.Although in some situations this may not be possible, try to minimize students/children exposure to adults who may be having a difficult time regulating their own emotions in response to the pandemic. Children look towards adults for guidance on how to react to stressful situations. So, addressing fears, acknowledging the facts, and teaching positive preventative actions can be beneficial for children. Overall, be a role model to students/children/teenagers by remaining calm and positive, knowing the facts, processing the experience through talking/questions, and offering reassurance through proactive health measures and continued routine. Recognizing Signs of StressIncreased feelings of stress and anxiety are normal at a time like this even if COVID-19 has not affected anyone you know personally or if you are at low risk. These feelings absolutely may be heightened if you or someone you know/love is at risk or has been affected. These feelings are completely valid and are ok. However, both physical and mental health are very important at this time, so it is necessary to know how to recognize these signs of stress and how to relieve them. The Substance Abuse and Mental Health Service Administration (SAMHSA) details these behavioral, physical, emotional, and cognitive stress responses in their article Coping With Stress During Infectious Disease Outbreaks:318135017145011714501771650114300According to the National Association of School Psychologists (NASP), children and teenagers may exhibit signs of stress differently. Parents should monitor for these signs of stress in their children:Preschoolers: thumb sucking, bedwetting, clinging to parents, sleep disturbances, loss of appetite, fear of the dark, regression in behavior, and withdrawal.Elementary School Children: irritability, aggressiveness, clinginess, nightmares, school avoidance, poor concentration, and withdrawal from activities or friends.Adolescents: sleeping and eating disturbances, agitation, increase in conflicts, physical complaints, delinquent behavior, and poor concentration.The National Child Traumatic Stress Network (NCTSN) has also documented some ways children and teenagers may respond to COVID-19. They have also provided recommendations for parents on how to address these signs.If you notice any of the above signs in yourself or your children, try out a few strategies from below to reduce the stress/anxiety. If these signs of stress/anxiety and behavior change persist for longer than a 2 week period and none of the strategies below have helped, then it may be beneficial to reach out to a mental health professional for help (see resources below). Ways to Reduce Stress/Anxiety and Manage EmotionsLimit the amount of time you watch the news and minimize social media useStick to the factsUse a strategy to relax your bodyDeep breathing Count to 10Progressive muscle relaxation Progressive Muscle Relaxation ScriptMindfulness ExercisesBody Scan Grounding Meditation/Imagery exercises Yoga Calm Classroom developed a guideline for schools during remote learning. It includes mindfulness and relaxation activities by grades, in English and in Spanish. Though this resource is organized by grade level, the activities are applicable as much to adults as they are for students. This can be used in the classroom or at home! a strategy to express your thoughts and feelingsJournalingInteract with your social support network via FaceTime, Zoom, Google Hangouts, etc.Social Support WorksheetTry to focus on conversation other than COVID-19!Engage in an activity you enjoyPaintingColoring Listening to musicWorking out Going for a walkCookingBaking Read a bookPlay a sportCraftPractice gratitude Gratitude JournalPositive Journal Free and/or Subscription Based Meditation AppsHeadspaceCalmSimple HabitIntimind (Spanish Language)Liberate (free content created by and for people in the Black and African diaspora)Teletherapy resources:The above strategies for combating stress/anxiety are a good starting point, but you may feel like you or your children need additional, intensive support. The following resources may be utilized if you are looking to talk to a licensed therapist. **Fees vary**Better Help Talk Space Teen CounselingPride Counseling7 cupsCall 4 Calm: Illinois Department of Human Services developed a text line for mental health for Illinois residents who want to speak to a mental health care professional Text “TALK” to 552020For Spanish text “HABLAR” to 552020** This service is completely free to use!**Online Support GroupsSupport Group Central18 percentIf you/your child are looking for resources related to assistance/information about specific mental health disorders (i.e. Depression, ADHD, ODD, Schizophrenia, etc.) or access to professionals who relate to your/your child’s crisis experiences, the National Alliance on Mental Illness (NAMI) has provided website links as well as help line phone numbers on their website.NAMI Helpline ResourcesExtra important resources to highlight on this page include:The American Foundation for Suicide Prevention : 888-333-2377National Domestic Violence Hotline : 800-799-7233Suicide Prevention Lifeline : 800-273-8255SAMSHA Disaster Distress Hotline : access to crisis support for individuals who speak SpanishCrisis Text Line : text to connect with a crisis counselorTrevor Project : crisis help for individuals who identify as LGBTQ+**If you or your child is experiencing a mental health emergency, PLEASE call 911 **Fun Social Emotional Learning (SEL) Activities for Students/Children:I am not sure what SEL lessons your students/children may need right now. So here are some resources for SEL lessons and activities:CenterventionConfident Parent Confident KidsAction for Healthy KidsDIY Stress Balls DIY Calm Down Glitter JarDIY Aromatherapy PlaydoughDIY Worry PetsDIY Positive Sticks : option to make the positive affirmations related to COVID-19 or gratitude DIY Calming Count BoxDiet, Physical Activity, and Getting Enough SleepWe should not underestimate the importance of maintaining a healthy diet, physical activity, and sleeping during this time. These routines will help to reduce stress/anxiety and keep our immune system in check. Check out some of these free fitness and health resources for yourself and your children. Chicago Run Family Fit Kit Game On Sports for GirlsPlay at HomeHealth Schools Campaign Pilot Light Food Education CenterHealthier GenerationAction for Healthy KidsAt home free fitness workoutsBlogilates : pilates and boot camp sculptingCorePower Yoga : yogaCrossfit : crossfitFight Camp : boxingStrong by Zumba: HIIT workoutsMany studios are providing free classes via instagram: Orange Theory, Studio 3, Shred 415Food, Housing, Financial, Health, Community Assistance and ResourcesIf you or your family are in need of any food, housing, financial, health or community assistance, please take the time to look through the following resources.CTU Resources to Aid Families : be sure to check out great regional resourcesNAMI COVID-19 Guide : please refer to page 12 and onHelp When You Need ItReferencesNational Alliance on Mental Illness. (2020, April 6). COVID-19 (Coronavirus) information and resources. NAMI. Association of School Psychologists. (2020). Helping Children Cope with Changes resulting from COVID-19. NASP. Childhood Traumatic Stress Network. (2020, March 1). Parent/caregiver guide to helping families cope with the Coronavirus Disease 2019 (COVID-19). SAMHSA. Abuse and Mental Health Services Administration. (2014, October). Coping with stress during infectious disease uutbreak. SAMHSA. ................
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