As of 2/20/21

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 2/20/21

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!

  • Use this time to learn stress management techniques
    • Meditation- try apps such as Calm, Headspace, Insight Timer
    • Podcasts such as Meditative story and Anxiety Slayer
    • Yoga
    • Journaling
    • Crafting- painting, drawing
    • Books: Many public libraries are closed, but if you have a library card, you can access free digital books, audiobooks, and magazines at https://www.overdrive.com/apps/libby/
  • 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 the Centers for Disease Control and Prevention (CDC) or World Health Organization (WHO) or this guide!

As of 2/20/21

  • Gyms are open in DC, Maryland and Virginia with capacity limits. Check online at your local gym’s website.

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:

  • 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.

Try something new and support a small business!

  • Many local dance and martial arts studios need your support to survive the pandemic.
    • Dance Place
      • A community Dance Hub in Northeast DC that offers virtual dance classes for adults and children
      • Styles include: modern dance, African dance, hip-hop dance, creative movement, tumbling, tap dance, ballet and other dance forms
    • Capoeira DC
      • a black-owned academy for practicing Capoeira, an Afro-Brazilian dance/martial-art
      • Offers online Zoom classes.

As of 2/20/21

  • Grocery Shopping Safety:
    • Limit your trips to the grocery store by taking advantage of online grocery shopping services or outdoor farmers markets. However, if you do go, make sure to use disinfecting wipes on shopping carts, maintain a safe distance between yourself and other shoppers, avoid touching your face and unnecessary items in the grocery, and wear a mask or double mask if possible. Lastly, be sure to wash your hands with warm soap and water for a full 20 seconds before AND after you shop! 
    • Currently, there is no evidence to suggest that handling food/groceries is associated with COVID-19. The risk of getting sick from COVID-19 from eating or handling food is considered by the CDC to be very low.
Safe Grocery Shopping and Food Handling Tips
  • There are many outdoor Farmers Markets across the DC area that allow for a safer, COVID-friendly grocery shopping experience while also contributing to local small businesses.
    • A list of open Farmers Markets run by the non-profit FRESHFARM can be found here and you can learn more about their COVID-19 safety measures here.
  • Host virtual cooking parties:
    1.  Share a recipe with your friends prior to the virtual cooking party
    2. Buy the ingredients and make sure your friends do too
    3. Meet on Zoom or another video chat application and chat while you follow the recipe steps.
    4. Compare dishes and cooking strategies
    5. Enjoy the yummy food that you cooked with friends!

As of 2/20/21

  • We are entering a new phase of the pandemic as vaccine distribution accelerates.
    • Mask wearing and social distancing in public settings is still necessary to stop community spread and end the pandemic as soon as possible
  • Communicate often and safely 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
    • How to Work From Home
      1. Get dressed for the day
      2. Find a space away from your bed to work
      3. Set goals at the start of each day 
      4. IIf 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!
    • Communicate your most recent COVID-19-test status and vaccination status with your friends and/or family before meeting up.
    • Make sure you maintain at least 6 feet distance as much as possible and wear facemasks indoors and in public.

As of 02/20/21

  • 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.
  • CDC resources on Helping Children Cope with Emergencies

As of 2/20/21

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