I’m willing to bet that, at some point, someone has suggested that you try journaling as a coping skill. I know I’ve recommended it to nearly every client I’ve had at some point, and I often get a disappointed look and a series of reasons why they don’t or don’t want to.
Maybe some of these sound like you:
“I tried journaling, but I couldn’t keep up with it.”
“There is too much to write, and I get overwhelmed.”
“I’m not Anne Frank, I don’t have anything interesting to write about, so what is the point?”
“I don’t want anyone to find my journal and read what I write.”
“How is writing down what I ate for lunch and how boring my meetings were going to help me?”
Good news! You don’t have to be Anne Frank to journal, and that is not all that journaling is!

There Are No Rules

• You do NOT have to write in your journal daily.
• You don’t have to include any details about your day.
• You don’t have to catch your journal up after not writing in it for 18 months.
• You don’t have to write in a way that makes sense to anyone but you.
• You don’t have to write your deepest, darkest secrets to benefit from journaling.
• You don’t need the perfect notebooks, pens, highlighters, or stencils to journal. Any writing surface or digital writing platform will work just fine, depending on your intentions.
• There is no need to have profound, unique insights in your journal. What you write is just for you.
• You don’t have to have complete sentences, proper grammar, spelling, or formatting.  
• Your handwriting doesn’t even have to be legible. You can scribble, write with your non-dominant hand, or write on the same line over and over again so that words can no longer be recognized.
• You can journal in images, sketches, bullet points, single words, or scribbles.
• You can choose whether to share it or not with someone you trust.
• You can lock it away and never look at it again.
• You can destroy the page when you’re done with it, or destroy it in the process of writing.

Reflection
What rules have you put on journaling? Are they holding you back from a potentially helpful coping skill or therapeutic tool?

Potentially therapeutic journal techniques include but are not limited to: gratitude journaling, writing about what went well in your day, “thorns and roses,” venting, reflections on your day, insights from your therapy session, notes for things you want to talk about in sessions, processing and exploring a difficult experience or emotion, writing a trauma narrative, stream of consciousness, mood and emotion tracking, art or collage journaling, photo journaling, autobiographical writing, composing a letter to someone you’ll never send, or writing from a prompt.

Reevaluate your relationship with journaling and give it another shot. It is one of many ways that can further our therapeutic skills and keep us focused on our goals between sessions. Find what works for you!

Author: McKayla Kagie Robinson, MS, PLMFT
McKayla is a Therapist at Healing Reflections Therapist. Contact her to set up an appointment.

Our day-to-day lives are chaotic and filled with distressing news, world events, and other causes for stress that we have no control over. Meditation practice has long been established as a path towards mental, emotional, and physical healing. The mind-body connection is one that is often neglected.

You may have tried meditation before and decided it is not for you for one of the following reasons:

• “I can’t make my mind quiet/blank.”
• “I can’t sit still for that long/I don’t have the time.”
• “I try, but I just get frustrated that I’m not doing it right/well enough.”

Meditation has a lot of misconceptions tied to it, and a lot of the concerns people have when trying meditation revolve around those misconceptions and set them up for feeling like failures. The goal of meditation does not have to be to reach the point where you can meditate for hours, with no thoughts, and full control over your mind and body to the point where you can levitate off the ground. We’ll save those aspirations for the Monks.


The goal of therapeutic meditation is simply to practice. Practice checking in with your body, emotions, and thoughts. Practice slowing down enough to be able to communicate with your body, recognize your emotions, hear out your thoughts, and spend some time addressing the concerns brought to your attention. We are not looking for a blank slate- we are looking for what we have been ignoring or neglecting.


Another great benefit to practicing meditation is learning how to engage or disengage with your anxious thoughts. The meditation linked below is called a “Leaves on a Stream” meditation. The idea is to practice observing your thoughts, especially the anxious ones, as they come up, acknowledge them, and then let them continue flowing downstream without attaching any judgment or action to them.


I encourage you to try it out! It is less than 10 minutes long and is something you can do from anywhere during your day. Now, it will not be something that you are automatically good at, and it may go differently each time you practice it, depending on your headspace when you start. However, the only objective here is to try. Try it, practice it, and keep practicing it. If you do that, you have succeeded! You will have connected with your mind and body even for just 6 minutes, and that is 6 more minutes of connection that you would otherwise have.


Despite my encouragement, you may not believe that meditation can make a difference, but I dare you to try it and be curious about what effects it can have."

Author: McKayla Kagie Robinson, MS, PLMFT
McKayla is a Therapist at Healing Reflections Therapy. She is currently accepting clients.
​

3. Meditation: Happier
When I bring up meditation in sessions, I’m met with comments like, “I hate meditation, I get too distracted, and it’s impossible for my thoughts to be quiet.” The mainstream understanding of meditation is that it’s somehow supposed to teach you to be totally devoid of thoughts, but that is simply unrealistic and, in my opinion, not what meditation should be used for. Instead, meditation is a powerful way to process and feel emotions, relax and recenter ourselves when stressed and overwhelmed, and expand our capacity for skillful coping mechanisms. 

Happier, previously known as Ten Percent Happier, is an app that was recommended to me by another therapist. It is now a resource that I use regularly, personally and professionally, primarily because of the quality and variety of meditation practices and tools it provides. The app has free meditations available, but you may choose to purchase their yearly subscription, like I did, for full access. 

The meditations cover many different topics and guide you through many visualization and reflection options. They also do a good job of setting a pace that allows time for reflection and still calls your attention back to the practice in case your thoughts start to wander. Whether you are experienced or new to meditation, this app is one that my clients and I find helpful.
​
Other:
Outside of apps, I recommend Self-Compassion Practices by Dr Kristin Neff. The meditations found on that webpage are geared towards compassion, loving-kindness, and grounding. Her website includes helpful exercises as well, which I suggest checking out.

​

5. Couples: Paired
Lots of people struggle communicating with their partners, and that is normal, even in a healthy relationship. The Paired app is designed to facilitate conversations that you may not think to have. These conversations revolve around topics like sex, sharing responsibility, finances, quality time, communication, LGBTQ+, and more.

​Each conversation prompt or quiz starts with a bit of psychoeducation about relationship dynamics. The prompts and quizzes have thoughtful questions designed to make you think and reflect so that you share insightful information with your partner via the app. You can not see your partner's answers until you submit your own, which I feel helps with authenticity. After each of you has answered, you can continue to discuss in the app with messages and emoji reactions, or if you prefer, you can continue the conversations in person to build on your understanding of each other’s answers. 

​

6. Movement: Bend
Movement is another therapeutic tool! Moving our bodies, in whatever capacity, can have great mental and physical health benefits. Gentle movement, like stretching, is more accessible for some than going on a run or going to the gym, and Bend is a great way to guide yourself through that. The app has stretches categorized by body areas to stretch and by various intentions for stretching. It has guided routines that are as short as four minutes up to thirty minutes. You select a routine based on whether you’re looking for a wake-up stretch, a bedtime stretch, a mid-workday stretch, or you want to stretch your sore lower back, and it presents you with several options varying in length. You can pick according to the amount of time you have or the kinds of stretches it shows in the sequence, if you have a preference. 

Each option has an explanation of its specific focus. Before you start the stretch series, it shows you all the stretches in the order that they will be presented and the length of time intended to hold those stretches. Both before you start or if you need a refresher in the middle of stretching, each movement has a detailed description of how to get into the position (including a video demonstration showing you what it looks like), tips to help you find your footing and prevent injuries, modifications to accommodate movement restrictions, and the areas that benefit from that stretch.
​
I personally love the way that the app guides you through the movements and provides ample support for executing each stretch. You can adjust the time that you hold each stretch if it is too long or too short, and you can pause any time if you need a break to adjust, reread the directions, or sip some water. The app will, of course, send you reminders to stretch if you set it up to, and as with most apps, there are more features available if you pay for the subscription. The unpaid version only does a full guided routine with the timer once a day, but it does not restrict your access to stretches or their instructions if you want to use them with your own timer or at your own pace. 

​Conclusion:
While they are not a fix for our mental health, nor a replacement for trained professionals and community support, apps are a great way to reinforce the things you are working on in therapy. The apps I recommend here may not work for you, and that is okay; they are just options to experiment with. If you find that these are not your vibe, that is just more information to help you determine what you do or do not need in terms of support. It’s all about finding what works for you!

​Author: McKayla Kagie Robinson, MS, PLMFT
McKayla is Provisionally licensed Marriage and Family Therapist with Healing Reflections Therapy, currently accepting new clients for individual, couple, or family therapy.

A common theme that comes up in therapy is people holding the belief that rest is a bad thing and that they are somehow bad if they allow themselves to rest. Relaxation is often seen as a luxury rather than a necessity. Many people equate being busy with being productive, often neglecting the essential need to rest. Whether it developed from messages passed down in their family, their church, the Puritan work ethic, capitalistic influences on productivity and self-worth, or other cultural influences, the impact is the same- Shame. Shame prohibits people from doing what it is in the very nature to do for their own survival. 

Rest is not a bad thing. 

Is this you? Have you shamed yourself for not working enough? Do you prohibit yourself from taking a day off? Do you force your day off of work to perpetually become days of cleaning and project days at home? Where do you think you got that perspective from? Ok, sure, if you spend weeks in bed, that's probably gonna make you feel worse and is likely a sign of depression, but a couple days here or there won't make the world stop.

Winter is a great time to give yourself permission to relax and have some downtime. Plants and tree go dormant in the winter. Bears, squirrels, turtles, and even the worker bee hibernates and rests in winter. After a period of rest, the world bursts back to life in the spring. If we allow ourselves permission to rest, we may 

Still not convinced? Scientific research strongly supports the idea that relaxation is not only beneficial but crucial for overall health and well-being. 

Psychological Perspective: The Mind Needs Downtime

Psychology has long recognized the importance of relaxation in maintaining mental health. Chronic stress and overwork can lead to burnout, anxiety, and depression. Research in cognitive psychology suggests that taking breaks and engaging in restful activities helps improve attention, creativity, and problem-solving abilities.

Popular Harvard psychiatrist Daniel Siegel proposed the Healthy Mind Platter (see diagram below) that outlines the various key areas for a healthy mind and body, which include not only time for work and physical activities and sleep, but also time for relaxation, social connection and play.

One key neuropsychological theory supporting relaxation is the Default Mode Network (DMN), a set of brain regions active when the mind is at rest. The DMN is crucial for self-reflection, memory consolidation, and emotional regulation. When we relax, our brain shifts into this mode, allowing for better cognitive processing and emotional well-being.

Additionally, relaxation plays a critical role in regulating the autonomic nervous system (ANS). The ANS consists of the sympathetic nervous system (responsible for the fight or flight response) and the parasympathetic nervous system (which promotes rest and digestion). Chronic stress keeps the sympathetic nervous system overactive, leading to anxiety, poor sleep, and even depression. Engaging in relaxation techniques such as mindfulness, deep breathing, or even simple leisure activities helps activate the parasympathetic nervous system, restoring balance and reducing stress-related mental health issues.

Medical Perspective: How Relaxation Benefits the Body

The impact of relaxation on physical health is well-documented in medical research. Chronic stress triggers the release of cortisol, the body's primary stress hormone. While cortisol is essential for survival, prolonged elevation can lead to numerous health issues, including:

•  Cardiovascular disease: High stress levels contribute to hypertension, heart disease, and stroke.
• Weakened immune function: Chronic stress suppresses immune responses, making individuals more susceptible to infections.
• Digestive disorders: Stress is linked to conditions such as irritable bowel syndrome (IBS) and acid reflux.
• Sleep disturbances: High cortisol levels interfere with the body's ability to fall and stay asleep, leading to insomnia.

Medical research has found that relaxation techniques such as meditation, yoga, progressive muscle relaxation, and deep breathing lower blood pressure, improve heart rate variability, reduce inflammation, and boost immune function. Studies in psychoneuroimmunology (the study of how the mind influences the immune system) show that people who engage in regular relaxation activities have stronger immune defenses and better overall health outcomes.

Anthropological Perspective: Rest as a Cultural and Evolutionary Necessity

From an anthropological standpoint, relaxation is not just a modern necessity but an ancient practice essential for survival. Human societies throughout history have recognized the importance of rest and leisure.

Hunter-gatherer societies, for example, structured their lives around periods of intense activity followed by extended rest. Anthropologists have noted that these populations spend significant portions of their day engaged in socializing, storytelling, and leisure activities. Unlike industrialized societies, where work dominates daily life, traditional cultures incorporate relaxation as an integral part of existence.

In many indigenous cultures, rest is tied to communal well-being. Practices such as siestas in Mediterranean societies, tea ceremonies in Japan, and mindfulness in Buddhist traditions highlight the value of structured relaxation. These traditions suggest that relaxation is not merely about physical recovery but also about fostering social bonds and mental clarity.

From an evolutionary perspective, downtime is necessary for learning and adaptation. The brain consolidates experiences, integrates new knowledge, and strengthens neural connections during rest periods. This ability to switch off has likely played a role in human survival by enabling problem-solving, creativity, and resilience in the face of challenges.

Practical Steps to Incorporate Relaxation Into Daily Life

Understanding the necessity of relaxation is the first step; the next is implementing it into daily life. Here are some evidence-based ways to cultivate relaxation:
1. Mindfulness and Meditation -Studies show that mindfulness reduces cortisol levels and enhances emotional regulation.
2. Physical Relaxation Technique -Practices like yoga, progressive muscle relaxation, and deep breathing help reduce stress and promote bodily relaxation.
3. Set Boundaries and say No to things that you do not need to do.
4. Give Yourself Permission- assure yourself you are a good person, doing good things for yourself, and will be able to do more good things for the world when you allow yourself intermittent periods of doing NOTHING.
5. Scheduled Downtime - Setting aside time for non-work-related activities, such as reading, painting, or spending time in nature, improves overall well-being.
6. Social Connection - Engaging in meaningful conversations and social interactions helps reduce stress and fosters a sense of belonging.
7. Quality Sleep - Prioritizing good sleep hygiene (such as limiting screen time before bed and maintaining a regular sleep schedule) allows the brain and body to recover.
8. Nature Exposure - Research shows that spending time in green spaces reduces stress and enhances mental clarity.

Relaxation as a Fundamental Human Need. Relaxation is not a sign of laziness, badness, or inefficiency; it is a scientifically supported necessity for both mental and physical well-being. From a psychological perspective, it enhances cognitive function and emotional resilience. Medically, it lowers stress-related health risks and strengthens the immune system. Anthropologically, relaxation is deeply embedded in human culture and survival. 

By embracing relaxation as a fundamental part of life, individuals can achieve better health, improved productivity, and greater overall happiness. In a world that constantly pushes for more, taking time to slow down is not just beneficial, it is essential. So go ahead, on the next snow or rainy day, listen to your body when it says it wants to stay in bed. Treat yoself! Your body will thank you later.

Author Megan Garza, MA, LMFT
​AI assisted content

The word is out. Winter is in!
The fresh white snow. 
The cozy evenings snuggled inside in the warmth. 
Fire crackling in the fireplace. 
Mug of hot cocoa in hand. 
 
It all sounds great, doesn’t it?
Well for 10-20% of adults in the US, this is not the coziest season of year. But rather, the season of the winter blues or Seasonal Affective Disorder (SAD).
But what causes this?
1. Less sunlight
• It is not just the physical lack of sun on your skin, but a shift in biological clock that occurs when there is less sunlight. This internal clock is responsible for regulating mood, sleep, and hormones.
2. Brain chemical imbalance
• Because sunlight helps regulate serotonin (which contributes to feelings of happiness), a lack of sunlight in the winter can exacerbate feelings of sadness.
3. Melatonin boost
• Melatonin is a chemical that affects your sleep patterns and mood. With the lack of sunshine, an overstimulation of melatonin can occur. Symptoms of this include feeling sluggish and sleepy. 
Ok, the cold dark days are causing my sadness. What can I possibly do about that?
Well. While you can’t control the season or weather, here is what you can do…
1. Start or resume therapy. Our therapists at Healing Reflections Therapy are available to help in-person or virtually. 
2. Spend time with people who bring you glimmers of joy
3. Spend time outside in the limited window the sun is shining
4. Adding light to your space that mimics the sun’s light
5. Discover a new indoor hobby or rediscover one that you have not done in a while. Need ideas? Maybe baking a new recipe, painting, journaling, make a soup, reading a new book, do a home yoga or meditation video.

Reference
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

Author: Anne Marie Mathews, MS, SMFT
I am currently accepting therapy clients. Feel free to reach out if you need help.

For many folks across the US, the globe, and in marginalized communities this was a hard day.  At Healing Reflections Therapy, we see you. Your pain is valid. Sadness, anger, betrayal, shock, and frustration are all very real and may feel all the more acute when others are celebrating or otherwise blind or uncaring about what you are experiencing. You are allowed to grieve as you need to grieve. 

Grief
Grief occurs in separate and sometimes simultaneous cycles.  It may look like shock, numbness or shutting down.  It may look like anger and wanting to rage at those you believe hurt you and to cut ties with family and friends, it may look like sadness and wanting to cry or stay in bed and eat or drink your feelings.  It may look like bargaining and wanting to rationalize how you can make sense of it, thinking “if I just do x, maybe it won’t impact me”, it may look like denial and telling yourself it’s not over yet, maybe something may change it, or telling yourself or others to get over it.  

Next Steps
Focus on the now. Your brain may be spinning with sooo many possibilities: future fears of changes, loss of rights, concern for your safety and the safety of your loved ones, fears for the choices by lawmakers and the fate of democracy. Instead of focusing on external events that are much bigger than you and beyond your control, focus on what you can do for right now. Think about what you are able to control.
​
The serenity prayer reminds us to ask, "Grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference." This notion of radical acceptance is hard, but can help move you out of helplessness and hopelessness.

 Self-Care
Today is a good day for self-care. What does that mean? It means connect with your support communities, your trusted friends, family members, colleagues, and mental health workers- schedule a meeting, date, appointment, a get together. You could create a group text or join a social media group with like-minded individuals.

Please take some time for yourself. That may mean taking a day or two off of work. Give yourself grace for having to pick yourself off the floor or peel yourself out of bed after maybe having a night or two of less than ideal coping choices.  It happens. Try not to linger there too long. Focus on adaptive coping. Make choices for self-care that will make you feel proud of yourself later and allow you to feel better instead of worse. If you are someone who is in recovery, try to use positive coping skills rather than allow the current political climate to take your sobriety.
Find something that creates meaning in your life. 

Allow yourself to cry and feel your emotional response at times.  You need to get it out.  No one can hold in this much pain and live with it alone.  Rely on chosen family, friends, and community.  

Distraction
You might need to get out of your head for a little while and away from the media frenzy. Try unplugging and refocusing on other areas of your life, if you can, which we realize may be a privilege. Watch a favorite movie. Watch some stand-up comedians on netflix, watch funny pet videos on tiktok, put in your favorite movie- yes, you can go ahead and watch Twilight for the 100th time, throw yourself into some true crime, re-read your favorite YA book, spend time in nature, go thrift store shopping, go to a museum, create some art or play music.


Self-soothing
Self-soothing may look like connecting with your body and 5 senses to bring you peace. It may mean snuggling your fur babies and enjoying the texture of their soft fur, or hearing the relaxing sound of their purr or breathing, it may mean taking a hot bath or cold shower, it may mean making yourself some hot cocoa, putting on your favorite smelling lotion or cooking something that transports you to a childhood memory, cleaning your closet, walking around barefoot in the grass, buying yourself some fresh flowers to smell and look at, making a playlist of songs that bring your inspiration or peace or help channel your rage, enjoying some pumpkin spice whatever fall stuff has to offer, or maybe you put up your Christmas decorations early to surround yourself with things that bring you joy and calm your nervous system.  

Safety Planning
Are you a member of a marginalized group like LGBTQIA+ people or immigrants that is being targeted? Although some may try to minimize your concerns, you know what your experience has been and what you have endured, your fears are valid.  Does making a plan for safety give you a sense of control? For some folks, there may be talks with your loves ones about where in or outside the US you feel most safe and protected. Yes, I know lots of folks talk about leaving the country around elections, which just is not a real feasible for most. So there may be more practical solutions to consider. Are there legal documents that you need to arrange to protect the status of your relationship and/or your loved one? DO you want to work on getting your name change or gender-affirming surgery while that is still definitely possible?  Do you have a list of community spaces where you feel safe and people who you can trust? Don't allow people who do not see your pain or the situation accurately to deter you from doing what you need to do to be as safe and comfortable as possible.

Re-focusing your energy on Advocacy
For some people the best way to deal with this immense sense of lack of control is to look for ways to feel in control. This may look like volunteering for a cause or group that is important to you. It may mean joining your local political group and focusing on the next local election.  It may mean spending time supporting local marginalized communities. 

Hope
It is never wrong to hope. Do not be ashamed or mad at yourself for allowing yourself to hope. Sometimes that is all we have. If you are familiar with the Greek myth of "Pandora’s Box," then you know that when Pandora, the first woman on earth, was given a gift by Zeus, she was told not to open it. When Pandora gave in to her curiosity and opened the box, it was said she unleashed all the evils, sickness, disease, evil and horrors unto the world, but at the bottom of the box was HOPE.  

I often think about Red’s line in Shawshank Redemption “Hope is a good thing. Maybe the best of things.”

As crisis counselors we know that people die when they lose hope.
For those in power, we know that hope can be a threat to their power. In Hunger Games President Snow tried to stamp out hope in the districts, because he recognized hope could be dangerous.
From research on Learned helplessness, we know that it happens when we lose hope, people & animals give up opportunities for freedom from terrible situations even when presented to them...I won't tell you the story about the experiment because it will depress you even more (you can google Seligman's story if you really need to know more). 
Never be ashamed of having hope and choosing to believe in a better tomorrow. History repeatedly has shown us that the worst periods, the worst wars, the worst regimes do not endure, the human spirit does.

Remember, this is a marathon relay, not a sprint. You are not alone. He won't be the thing that breaks you.  Getting to the other side of this likely will mean a lot of pain and discomfort along the way. You may not look the same or feel the same when you come out of it. You may learn hard lessons along the way. You may be a different person on the other side of it all. The losses you suffer may not be fair or just. At times you may fall back and need someone else to tap in while you step back and allow yourself to rest for a while. Don't be afraid to ask for what you need and pause when you have to.  You have been though hard things before. You can do hard things. Throughout the world and history people have gone through enormous suffering, but humanity has endured...and generally moved toward progress. Have faith. Have hope. Have Courage. Have Endurance. Be Persistent. Have Heart. We are here to pass you back the baton when you are ready.

If you are needing help finding a good therapist, we are here for you . Or you can check out this article on how to Find a good Therapist https://www.hopehealreflect.com/mental-health-articles/how-to-find-a-good-therapist​

Authors: The Healing Reflections Therapy Team

My favorite activity in session is to create coping skills cards. This can help both during a crisis, when decision making ability is limited, or in the in-between times to stave-off a crisis.

Watch this tutorial

​We know this is a scary and uncertain time for many of us as we worry about our health and economic futures. Being faced with idea on an extended quarantine can bring up a lot of overwhelming feelings. Perhaps you've noticed more headaches, muscle tension, fatigue, or stomach aches? Your body may be trying to tell you that it is in distress and needs help soothing itself. Thankfully, there have been many people and places that have stepped up to meet the public need.

1) Watch a new movie or TV show to distract yourself:

Movies can be a great distraction and escape from our daily frustrations
Universal studios is releasing movies to stream that are still playing in theatres
https://totallythebomb.com/universal-is-releasing-movies-online-that-are-still-in-theaters-including-trolls-world-tour?fbclid=IwAR3ywHth8TXWE1tf__vqs6HMd1OJtvnsISkk2Hk0_b0KVAXuJEdxRSIZYZc

Disney will also be releasing Frozen II 3 months early to stream.

Netflix has an option to watch movies online with friends!
https://www.gamespot.com/articles/netflix-party-lets-you-watch-with-friends-online-l/1100-6474858/?fbclid=IwAR0N4v_crULpvbbbax0IT3tVmRVTzBL9Uj0Ny0lADstQMCk6wLTaSz8LaMw

Or maybe binge a new TV show
https://www.buzzfeed.com/kaylayandoli/tv-shows-to-stream-if-you-need-a-good-laugh?utm_source=dynamic&utm_campaign=bffbbuzzfeed&ref=bffbbuzzfeed&fbclid=IwAR2uH4tBl7swxOmLeu9sj2wbnKfffBO0FxmNq7e6CamYUBmPd5SuFJb_q9Q

2) Meditate
We need time to relax our bodies with all this stress. Artist Lizzo has been leading online meditation sessions to help calm the community.
​https://www.dailydot.com/irl/lizzo-meditation-coronavirus/?fb=dd&fbclid=IwAR0SG_bzGCxshkrEIYEFGHLi3Vm2jFLoOLFPDKsPxZiofyhlVBYuznack3c

There are lots of apps like the Calm app, woebot, headspace and others that can help you learn to meditate.

3) Learn how to Support your community:
Children's Advocacy Services of greater ST. Louis is offering a webinar for supporting children deal with stress of the virus on March 18 at 1:30 pm. http://bit.ly/casgslcoronaviruswebinar.

Check out the united way resources
https://cdn.discordapp.com/attachments/520648293605441541/689550992957505536/united_way.jpg?fbclid=IwAR0CX7kDO3FS0gcDSmpg4L9KI4Si9HGiV8MIYoBf0TCwqqXYOM7ic5sX5dc

Get help for yourself
https://mhanational.org/covid19?fbclid=IwAR1dHEpS-0e12JTSiNc9BiwQR81e0FhS65UM0IUofnS8wzUYMUXLDBGYb4w​

4) Take some new educational classes:

Scholastic is offering free courses to help your child learn  

https://www.cnn.com/2020/03/15/us/scholastic-coronavirus-students-trnd/index.html?ofs=fbia&fbclid=IwAR11BvJuXo9ZhlKiaB14WL6dZGWd3Pk9Decj3JEX6w-1S2-DHeVUVY7PyAo​


Multiple education companies are offering learning opportunities including Harvard
www.amazingeducationalresources.com

Podcasts like Theaboutsexpodcast, TheLastPodcastonTheLeft, AskaMortician, and CreepyClub all provide a wealth in information on unique topics from ghosts to sex, and death.

5) Take a virtual tour of a national park
​https://totallythebomb.com/heres-33-national-park-tours-you-can-take-virtually-from-the-comfort-of-your-home?fbclid=IwAR0H4QNnOOs1FTgFFxrKv9vJcrCHz83DHZ6ciGke2oJpstZEpUwWZHj_9o8


6) Tour a Museum Virtually
https://anamericaninrome.com/wp/2020/03/italy-museums-visit-for-free-online/?fbclid=IwAR2wAdpGiyp7N689FqlA2rY1xp4MmJER57DjMndAfQ9dMSSZ2pXO6FqaG9A

​Check out art from Paris Museums
https://kottke.org/20/01/paris-museums-put-100000-images-online-for-unrestricted-public-use?fbclid=IwAR3890Gvkzki3YuKhKRu_-7dkXIy4DnP6eiTt326_foMIU4nsKMt_MjZGTs

Tour a Historical site too 
​https://totallythebomb.com/33-historic-tours-you-can-take-virtually-from-the-comfort-of-your-home?fbclid=IwAR1X9tw_zx4CPYpw3hfGnGa9aXmOGLL4AiEztqaLLjZGqZzqFHGVL9cRmyI

7) Go on a Virtual Field Trip to the Zoo or even Mars

docs.google.com/document/d/1SvIdgTx9djKO6SjyvPDsoGlkgE3iExmi3qh2KRRku_w/preview?fbclid=IwAR3fcbhWLgJcaQITxB0niiX9fmq0yqWQ1xszKE3Z3sSGBuPfEuAu4yXatxg​

Check out NASAs public library of free images
https://www.diyphotography.net/nasa-makes-entire-media-library-publicly-accessible-copyright-free/?fbclid=IwAR0HReZYiNRQ694JX61SdOWym8MWmcEtJ3otLOG80qGATv_fW2gS1va_22Y

8) Laugh a little
Watch some comedians on youtube or netflix. Laughter is the best medicine they say.

9) Read some books
Your library has free books you can rent and download to your kindle app. 
Audible will also give you a couple audio books free with a subscription.
Amazon frequently offers free books available to download each month, or get the unlimited subscription for $10.

10) Learn a new language
This is a great opportunity to learn that language you always meant to. There are many podcasts dedicated to helping you learn. Check out Coffee Break podcasts.

11) Garden
This is a perfect time to plant some seeds and grow some fruits and vegetables. Start prepping your garden for spring. Get some fresh air. Gardening is great exercise too.

12) Learn a new hobby
This is the perfect time to learn to play that guitar that has been sitting in your basement, to finally figure out how to crochet, to complete the jewelry making project, to finally figure out how leatherworking is done (see Tandy leather), to learn the art of blowing glass or resin making, to hone your cooking, to try out all those projects on your pinterest board, to practice your calligraphy...whatever it is youtube has so many videos on perfecting your craft and facebook has many groups you can join to help you improve your skills.

Perennial St. Louis will be posting online tutorials for crafting and upcycling in a sustainable way.

13) Practice Yoga
Https://m.youtube/watch?feature=share&v=wsfLjSH-q44

​https://totallythebomb.com/15-free-fun-virtual-workouts-to-get-your-exercise-in-while-you-are-at-home?fbclid=IwAR1SziNVATY8Ae8lRTQrVQR3qlZuzAwhla4fv1LvzceprNRi0QXLKzpzY8U

14) Re-connect with Family and Friends
So often in the modern world we have complained about social media and work driving us apart. Take the time to reconnect with your loved ones. Call or skype them, dust off the boardgames from your closet, share a puzzle together, get out that deck of cards, maybe even share stories or poetry.

15) Home renovations
You are home. You probably have projects you've been meaning to get to for a while. Pour your energy into something productive.

16) Scrapbooking 
Whether you have the scrapbook supplies you've been meaning to get to since your kid was born (and they are now 10) or you have an online album you were meaning to create, now is the time to sort and organize your memories into something meaningful.

17) Pet love
Animals can provide great comfort in times of stress. This is a great time to get in those extra snuggles and walks that make you both feel better. Animal videos on youtube are always great. Have you seen the videos of Fiona the baby hippo? Adorable! 
https://www.cnn.com/travel/article/cincinnati-zoo-coronavirus-fiona-hippo/index.html?fbclid=IwAR3cx7BAmPirnLaVEPZcrQKQE1uTyZy_M3WYjoQ7KwoX0TvxkWd4zhZZAk0
​See her here:
https://www.facebook.com/events/2915534028492292/
 
watch other cute animals
https://www.thedailybeast.com/stay-sane-during-your-quarantine-with-these-animal-livestreams?source=TDB&via=FB_Page&fbclid=IwAR1fps5sBAUDFheN7zL0MbhjMwB2GsQvqJwnS0HZhi102OMv--zNp0_PGxw

​Check out these funny cat tik toks
https://www.huffpost.com/entry/cat-tiktoks-we-need-now_n_5e70f0e8c5b6eab7793d3e2f?utm_campaign=hp_fb_pages&ncid=fcbklnkushpmg00000063&utm_medium=facebook&utm_source=main_fb&fbclid=IwAR2oADk1zbYnhMdQivotC1EP-5biS_vehhYrZZbfgs1wjrKQJ8nwZTmDRT8
​
18) Spa Day at home
Your body needs relaxation. Take a warm soothing bubble bath, add those candles and essential oils, maybe turn on some relaxing music. Put a blanket in the dryer and then wrap it around you when it's nice and warm. Make yourself a cup of hot cocoa or tea, and wrap your palms around the mug allowing yourself to feel the soothing warmth while you inhale the pleasant aromas. Maybe add some marshmallows if you have them. Get out your box of nail supplies and pain and buff those nails. Try that paraffin spa or massage cushion that has been sitting in a box for years. You can fill some rice into a sock, infuse eucalyptis oil and you have a nice face mask. Check out pinterest for ideas for homemade spa essentials.

​19) Listen to music

Music is usually one of the most calming things for people. Get out your playlists, maybe bust out your cds, watch some youtube videos, listen to spotify.  Some musicians like the singer from Coldplay have been doing impromptu online concerts. Cellists like Hauser have been creating beautiful peaceful content. Don't forget to sing and dance while you are at it!

Clownvis Presley is also providing online entertainment in upcoming broadcasts online
 https://www.facebook.com/ClownvisPresley/

Enjoy a free concert
https://www.npr.org/2020/03/17/816504058/a-list-of-live-virtual-concerts-to-watch-during-the-coronavirus-shutdown?utm_campaign=npr&utm_source=facebook.com&utm_term=nprnews&utm_medium=social&fbclid=IwAR1GS3yF8sAlvJ6zZNcj7JW8HDcfjfHHlWBPG6PE2AipX6pciez9SAMs4Fw​

More live concert links
https://www.stayathomefest.com/?fbclid=IwAR19yYnShCXaLMHWhmz8IOLMElddnlS8x-MzRVLF2zdWJpPHSdkXj44M6fE

​20) Catch a broadway show
Multiple Broadway, orchestra, operas, and high school theatre companies are continuing their shows, only doing them online for others to enjoy.  It's a great time to take in some free culture.
​https://playbill.com/article/15-broadway-plays-and-musicals-you-can-watch-on-stage-from-home?fbclid=IwAR0Ptyqeh4WCxJ5dy3ntGr-AHDAFZckWAmIzMwEHHqDd2xEhuMusP__mvKw
​
More concerts and performances here
https://www.pbs.org/newshour/arts/the-show-must-go-on-if-youre-isolated-at-home-watch-these-performances?fbclid=IwAR0hTCPzYzmO0V5f5U_L3i7Zx7_t6wwpUm4tD2kWeZws7ZOPYISvc68omeM