As of 11/23/20

National Suicide Prevention Hotline

24/7 free, confidential support and crisis resources

  • Call: 1-800-273-8255

Disaster Distress Helpline

24/7 crisis counseling and support to people experiencing emotional distress related to natural or human-caused disasters.

  • Call: 1-800-985-5990
  • Text: TALKWITHUS to 66746

As of 11/23/20

Undoubtedly this time will be stressful for many, with limited access to friends and family members and the global situation changing on a daily basis. Here are some strategies we can use to help minimize our stress during this time!

  • Keep in touch with friends and family! Remember, everyone’s in this together. Touch base regularly with family through phone calls, FaceTime, Skype or even video games. Have virtual happy hours with your friends and other WFH colleagues.
  • Use this time to learn stress management techniques

Limit unnecessary exposure to the news. Unfollow the unnecessary news accounts on Instagram, Twitter, and the like. Staying informed is important, try to limit news to once daily, for example either in the morning or evening. A good way to do this is to ask your “hey google” or “Alexa” to update you on the news to get a rundown of the latest headlines without feeling overwhelmed. Additionally, make sure you are getting your news from reliable sources such as Centers for Disease Control and Prevention (CDC) or World Health Organization (WHO) or this guide!

As of 12/15/20

  • Gyms are open in DC, Maryland and Virginia with capacity limits.

Try creative alternatives to fitness routines! The alternatives include body weight exercises, using household items as weights, yoga, and dancing to name a few.

  • If it is safe and feasible, exercising outdoors (walking, hiking, biking) while maintaining 6ft of distance from others is a great way to keep moving
  • Many gyms and exercise studios, including locally owned gyms in the DC area, are offering free online workouts that anyone can access. You do not need workout equipment to complete these exercises. 

Here are some online recommendations:

Urban Boxing DC is offering free online workouts (

Bluebird Sky Yoga is streaming both free and for-purchase classes (

202Strong is a DC area fitness group that is live streaming free daily workouts (

Peloton has extended its free trial offer to 90 days. Spinning/workout equipment not needed (

OrangeTheory is uploading daily 30-minute workout videos to its YouTube channel (

24 Hour Fitness app contains on-demand workouts and premium content for free (

CorePower Yoga is offering free streaming live classes each day (

Nike has made all Nike Training Club Premium workouts free:

Many Youtube channels provide quality free content:

BodyFit by Amy has a series of workouts ranging from 5-45 minutes and has multiple categories including kettlebell, bodyweight, and dumbbells:

As of 12/15/20

As of 10/27/20

  • Communicate often with loved ones. Online video platforms such as Zoom, Google Hangouts, Skype, and HouseParty can allow you to stay connected with family and friends, even if you cannot see them physically. 
  • Tips for working from home (
    • Get dressed for the day
    • Find a space away from your bed to work
    • Set goals at the start of each day 
    • If you have trouble staying focused, try the Pomodoro technique ( Forest ( is also a great app to help you avoid social media when you’re supposed to be working.
  • Get together with friends for a socially distanced hang-out such as an outdoor picnic, bike ride, or a trip to the farmer’s market!

As of 05/06/20

  • Take the time to explain COVID-19 to your children in a way that is easy for them to understand. Here is a comic that explains coronavirus to kids: 
  • Reassure your children if they are upset. Let them know that it is okay to feel scared, but that they are safe and loved. Sharing your own feelings with children can be a great way to help them cope.
  • Try to create a regular routine. Making a schedule that has time for education, as well as fun activities, can be helpful.

Helping children cope with emergencies:

As of 11/23/20

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