Resources for General Mental Health & Coping
In times of stress and uncertainty, a number of strategies can be helpful for maintaining well-being and promoting resilience. The uncertainties and specific restrictions related to the COVID-19 outbreak present particular challenges. Recent research has strongly supported two strategies for preventing or mitigating depressive and anxiety-related symptoms: promoting social connectedness and engaging in physical activity. In the current environment, necessary restrictions such as social distancing, self-quarantining, and other measures can make this challenging. As such we may need to be intentional about finding ways to reduce social isolation (for example, through virtual meetings, text and other messaging, phone calls) and find opportunities to engage in regular physical activity.
The resources highlighted below emphasize several evidence based self care and coping strategies. In addition to staying connected to others and keeping up physical activity, these include maintaining pillars of well-being such as regular sleep patterns and healthy eating. In addition, limiting excessive exposure to distress media and practicing stress management techniques such as mindfulness and deep breathing.
Title | COVID-19: Managing Stress in this Anxious Time |
Source | Institute for Disaster Mental Health |
Summary | Handout which outlines problem focused and emotion focused coping strategies to address stress. |
Title | FACE COVID – How to Respond Effectively to the Corona Crisis | Video (5:23) or E-book |
Source | Dr. Russ Harris, psychologist, author of The Happiness Trap |
Summary | Video and E-book with practical steps based on Acceptance and Commitment Therapy |
Title | Coping with stress and anxiety during COVID-19 |
Source | CAMH: The Centre for Addiction and Mental Health |
Summary | Article with practical strategies on coping with stress and anxiety |
Title | Managing Stress Associated with the COVID-19 Virus Outbreak |
Source | National Centre for PTSD, Veterans Affairs |
Summary | Handout with strategies for increasing sense of safety, staying connected, cultivating ways to be more calm and improving sense of control and ability to endure |
Title | Living with worry and anxiety amidst global uncertainty |
Source | Psychology Tools |
Summary | CBT Strategies to address worry and anxiety |
Title | Care For Your Coronavirus Anxiety |
Source | Shine, partnership with Mental Health America, (community-based, non-profit) |
Summary | Articles and Toolkit including meditations for coping with anxiety and stress |
Title | COVID-19 – Manage Anxiety & Stress |
Source | Centre for Disease Control (CDC) |
Summary | Article with coping strategies for general public, families and children and first responders |
Title | Mental health and psychosocial considerations during the COVID-19 outbreak |
Source | World Health Organization (WHO) |
Summary | Recommendations for specific groups including general population, healthcare workers, caregivers, older adults and quarantined individuals |
Title | Coronavirus Anxiety Daily Update #1: March 16, 2020 |
Source | Dr. Jud Brewer, neuropsychiatrist, mindfulness researcher |
Summary | Video (4:37) explaining anxiety/social contagion and 2 practices for good mental hygiene – deep breathing and grounding |
Title | Antidote for COVID-19 Induced Anxiety |
Source | Dr. Jud Brewer, neuropsychiatrist, mindfulness researcher |
Summary | Video (20:34) explaining anxiety/mindfulness practices |
Title | Having trouble sleeping? Why anxiety makes sleep worse and 3 things to do (Coronavirus update #8) (6:47) |
Source | Dr. Jud Brewer, neuropsychiatrist, mindfulness researcher |
Summary | Video (6:47) discussing sleep hygiene and body scan strategies |
Title | What to do if you’re anxious or worried about Coronavirus |
Source | Anxiety Canada |
Summary |
Title | Mental Health Wellness Tips for Quarantine |
Source | Dr. Eileen Feliciano, Psy.D Psychologist in NYS |
Summary | Practical Tips for Quarantine |
Note: some of these apps are available to healthcare professionals for a reduced cost or free.
Title | Ten Percent Happier |
Cost |
FREE 6 month access for staff and volunteers in healthcare.
FREE resources for everyone: “Coronavirus Sanity Guide” |
Link | https://www.tenpercent.com/ |
Summary |
Resources include:
|
Title | Balance |
Cost | FREE first year; $39.99/ year after |
Link | https://www.balanceapp.com/ |
Summary |
Personalized plans as well as individual meditations.
|
Title | Insight Timer |
Cost | FREE and Premium ($78.99/year) options |
Link | https://insighttimer.com/ |
Summary |
FREE: Individual meditations & talks (40 000+ available for free) Premium members only: 200 Courses Available in 50+ languages |
Title | Stop, Breathe, and Think |
Cost | Selection of FREE resources, otherwise $77.99/year for full access |
Link | https://www.stopbreathethink.com/ |
Summary |
Curated collection of mindfulness, visualization, and breathing exercises, based on check-in upon opening the app.
Exercises & videos for children also available |
Title | Headspace |
Cost |
FREE access to all content for 3 months for Canadian healthcare providers
Selection of FREE resources for everyone (search “Weathering the Storm”) Otherwise $17.99/month (first 7 days free) OR $89.99/year ($7.99/month – first 14 days free) |
Link | https://www.headspace.com |
Summary |
Free for everyone: “Weathering the Storm” (header in the “Explore” tab on the app)
All other resources include:
|
Title | Smiling Mind |
Cost | FREE, no in-app purchases |
Link | https://www.smilingmind.com.au/ |
Summary |
Resources include multiple styles of mindfulness programs such as:
Mindfulness for children and teenagers also available |
Title | Calm |
Cost |
FREE selection of resources in context of COVID19 All other resources: 7 days free, then $76.99/year |
Link | https://www.calm.com |
Summary |
FREE resources include:
*available in: English, German, Spanish, French, Korean, Portuguese All other resources (paid for) includes a large database of:
|
Title | Healthy Minds |
Resource | Free |
Link | http://healthymindsapp.ca/ |
Summary | Daily check-in, breathing exercises, stress management strategies |
Title | Breathe by Dr. Jud |
Resource | Free |
Link | https://drjud.com/coronavirus-anxiety/ |
Summary | Brief, on-demand breathing & mindfulness exercise |
Title | Prana Breath (Android Only) |
Resource | Free |
Link | https://pranabreath.info/index.php?title=Prana_Breath_Wiki |
Summary | Introduction to multiple guided breathing exercises of variable durations |
Click on the poster to open and download.
These have been designed to print on 8.5×11 (letter) size paper.
Title | Managing Healthcare Workers’ Stress Associated with the COVID-19 Virus Outbreak |
Source | National Centre for PTSD, Veteran Affairs |
Summary | Article outlining potential sources of stress and strategies for preparedness and self-care |
Title | Sustaining the Well-Being of Healthcare personnel during Coronavirus and Other Infectious Disease Outbreaks |
Source | Centre for the Study of Traumatic Stress |
Summary | Article with practical strategies for sustaining healthcare personnel wellbeing |
Title | Caring for Yourself & Others During the COVID-19 Pandemic: Managing Health Care Workers’ Stress | Webinar and Handout |
Source | The Schwartz Center for Compassionate Healthcare |
Summary | Patricia Watson, PhD discusses ways that healthcare workers can manage stress in context of Covid-19. Overview of Stress First Aid Model which incorporates self-care and peer support. |
Title | Briefing Note on addressing mental health and psychosocial aspects of COVID-19 Outbreak |
Source | Inter-Agency Standing Committee |
Summary | Extensive article on mental health and psychosocial responses to COVID-19 and targeted interventions for different groups including older adults, persons with disabilities, children, those in isolation/quarantine and frontline workers. |
Title | Leadership Communication – Anticipating and Responding to Stressful Events |
Source | Centre for the Study of Traumatic Stress |
Summary | Handout on leadership communication including message development. |
Title | COVID Hub |
Source | CMPA |
Summary | Up-to-date medical-legal information, advice and support regarding COVID 19 for physicians |