Resources to help get through the current Pandemic
Below are some resources that we hope you may find useful in this tough time of isolation and social distancing. We’ve borrowed some of the links to resources from other sites to enhance our own list and will keep adding to it as time goes on so please check back from time to time to see what’s new.
Before you get to the fun bits, we respectfully suggest to everyone that, for the good of your mental health, that you limit your exposure to News and Media, pick a time [or a couple of times such as lunch-time and the 9 o’clock news] to watch news updates. Be watchful for fake news and try to use only reliable News sources to get the facts such as RTE News and the HSE’s website
Please note that we accept no responsibility for the content, claims or representations of the listed sites. Apologies if any of these links expired; we’ll do our best to update them as soon as we can.
Here is a short [7 minute] video demonstrating a very effective self-soothing exercise which can be helpful to all but especially those on the Front line who are experiencing high levels of stress and trauma: The Butterfly Hug
WE HAVE SOME RESOURCES LISTED FOR:
- MINDING YOU MOOD
- FOR KIDS [and parents & guardians of kids]
- FOR ADULTS & YOUNG ADULTS
- FINANCIAL & GENERAL ADVICE
- FOR FAMILY [INDOOR Activities]
- FOR YOUR MENTAL HEALTH
- FOR THE YOUR FUTURE
- OTHER RESOURCES LISTS
MINDING YOUR MOOD
Depression
If your mood is regularly lower than usual and you lack interest in or don’t get pleasure from activities that were previously enjoyable then you may be suffering from ‘Depression’. Given the current situation it is ‘normal’ that many people will feel a level of depression as we adjust to the situation. Such feelings are to be expected: they will pass, your task is to try and not let them get in on you!
Help in tackling low mood: https://www.getselfhelp.co.uk//docs/DepressionSelfHelp.pdf
On tackling rumination: https://www.verywellmind.com/what-is-rumination-1067471
[Rumination: persistent mulling over of past events. “Post-morteming”: the questioning of past actions, which only serves to help you ‘re-live’ negative situations resulting in a lower mood.]
If your moods are persistently low then talk with someone you trust, book a session with a counsellor/therapist. You’re not alone: there’s LOTS of help out there.
- Pieta House 1800 247 247 or text HELP to 51444.
- Talk to the Samaritans on freephone 116 123 or text 087 2 60 90 90.
ANXIETY
Anxiety results from our overestimation of danger, or risk, & our underestimation of your ability to cope. http://www.getselfhelp.co.uk/docs/AnxietySelfHelp.pdf
This nice short video explains the normal, natural human response to ‘unusual’ or threatening situations: our “Fight, Flight, Freeze” response. https://www.youtube.com/watch?reload=9&v=jEHwB1PG_-Q
STRESS
Stress is our emotional and physical response to pressure. When we feel there are too many demands, and too few resources to cope = PRESSURE!!
This worksheet will help you identify things that stress you some ideas on how to deal with them: https://www.getselfhelp.co.uk//docs/Compassion.pdf and https://www.getselfhelp.co.uk/docs/NourishingDepleting.pdf
[Further detailed information on Depression, Stress and Anxiety can be found on Therapist Niamh Connolly’s website https://themindgym.ie/ ]
HELPFUL INFORMATION LEAFLETS
There are a number of excellent sites that have freely accessible information on the various mental health issues – my favourites are:
https://www.getselfhelp.co.uk//freedownloads.htm. Lots and lots of information sheets, guides and summaries, nice graphics, and easy to use/follow.
https://www.psychologytools.com/self-help/what-is-cbt/.Excellent resources, a little bit more ‘technical’/complex – formulations, theories, etc.
http://www.cci.health.wa.gov.au/resources/consumers.cfm. This Australian site has the most detailed resources available for free – lots of issues covered in 7/8 part workbooks, that you can work through yourself in your own time.
[Thanks to Niamh Connolly at https://themindgym.ie/ for this list: some great information on her site]
FOR KIDS [and parents & guardians of kids]
The Cookie Monster and Headspace teamed up to explain meditation (and patience) to young kids in this video https://www.youtube.com/watch?v=J9nE4RE8uiQ
A ‘Breathing Book’ for mindfulness: A great try, see and feel book for the young…and not so young! https://lnkd.in/eMQ2AGm
WHOLE CHILD COUNSELING https://www.wholechildcounseling.com/post/coronavirus-resources-for-kids-parents-counselors-and-educators
Hundreds of free audio stories for children… https://stories.audible.com/?ref=a_hp_c1_banner_img&pf_rd_p=17e1e69f-dea4-4a6f-b246-6da2efb7e7d8&pf_rd_r=HVH67QZ5Q6TZN5CWGX12
RTE Classroom https://www.rte.ie/lifestyle/living/2020/0326/1126525-rte-are-launching-a-home-school-hub-for-primary-school-students/
BBC Teach Live Lessons for primary schools https://www.bbc.co.uk/teach/live-lessons/primary-live-lessons/zmc9jhv
Kids Yoga https://www.carefreekidsyoga.com/
Even children can feel anxious due to COVID19, but how to explain what these emotions are to them and how to help them manage it? Join Majella Ryan in this new video, where she will explain this in a playful way. Check it out here: https://lnkd.in/eJFhHQM
FOR ADULTS & YOUNG ADULTS TO HELP PASS THE TIME
Great resources for Teens and Parents of Teens https://jigsawonline.ie/
Some very helpful ‘leaflets’ for young adults on an array of topics can be found on DCU’s website https://www.dcu.ie/counselling/factsheets.shtml
Free Coding: https://pro.codecademy.com/learn-from-home/
Free Guitar Lessons: https://try.fender.com/play/playthrough/
Free Piano Lessons: https://homeschoolpiano.com/give-back/
FINANCIAL & GENERAL ADVICE
Finacial Guidelines. https://www.mabs.ie/en/
General Advice. https://www.citizensinformation.ie/en/
FOR FAMILY [INDOOR Activities]
Audible just made hundreds of titles completely free to help during coronavirus crisis https://stories.audible.com/start-listen
A great list of places you can ‘virtually’ visit for a good time ‘out’ https://www.familydaystriedandtested.com/free-virtual-tours-of-world-museums-educational-sites-galleries-for-children/
Visit some of the World’s finest Galleries: https://artsandculture.google.com/partner?hl=en
FOR YOUR MENTAL HEALTH
Every thought of learning to do Mindfulness. A fantastic resource can be found on the DCU website: try each one in turn, once or twice a day, for a few days and then move on to the next. Produced by Helena Ahern, the Head of DCU’s Student Counseling Service, of all the online tutorials available these podcasts are amongst our favourites due to their excellent quality and simplicity. Enjoy… https://www.dcu.ie/counselling/mindfulness-Podcasts
The free booklet to accompany these podcasts can be found here https://www.dcu.ie/counselling/when-to-practice-mindfulness.shtml
For Sleep: Love this App from Pzizz. If you have any trouble sleeping what have you got to lose: give it a go for a few nights [it’s free for 30 days] https://www.pzizz.com/
For Couples: On communicating during lockdown: https://www.linkedin.com/posts/pci-college_couples-communication-during-difficult-times-activity-6656897259122286593-iDu-
How to Remain Optimistic During Difficult Times: Click Here
CLAN YOGIS TO THE RESCUE! Free online Yoga classes which will provide some much needed movement and relaxation for kids (and parents!). How to get access? Choose the class and register. 1h before class I will email you a link to join the class live. Go to www.clanyogis.com/timetable
Nice worksheet on how to treat ourselves with more Compassion and kindness: https://www.getselfhelp.co.uk//docs/Compassion.pdf
20DV Choose the class and register. 1h before class I will email you a link to join the class live. Digital dance studio bringing you online tutorials from world renowned street dance group Diversity! COMPLETELY FREE UNTIL MAY the 1st!! https://www.instagram.com/20dvofficial/?igshid=14dvpfe3o8d2p
Healing Light Meditation and other simple tools that can help calm anxiety https://www.debbieaugenthaler.com/toolbox-2/
HEADSPACE are offering free access here https://www.headspace.com/
A great resource from the guys that brought you the ‘Calm’ App https://blog.calm.com/take-a-deep-breath
Free, Short Yoga Classes: https://www.downdogapp.com/
Finally, this Blog is fantastic in how it provides very simple ‘Steps’ to deal with most human mental wellness issues such as dealing with stress, anxiety, shyness, annoying people: the list is endless and it’s a great resource. https://onlinecounsellingcollege.tumblr.com/
FOR THE YOUR FUTURE
Give a thought to possibly upskilling with these (relatively inexpensive, if not free) courses.
The Science of Well-Being Free course from Yale University https://www.coursera.org/learn/the-science-of-well-being?ranMID=40328&ranEAID=EHFxW6yx8Uo&ranSiteID=EHFxW6yx8Uo-4WfB35nhMUFSjrdUWtNGgg&siteID=EHFxW6yx8Uo-4WfB35nhMUFSjrdUWtNGgg&utm_content=10&utm_medium=partners&utm_source=linkshare&utm_campaign=EHFxW6yx8Uo
OTHER RESOURCES LISTS
An extensive list of free resources, with many good entertainment ideas can be found here: Give Back – Directory of free products / services available during COVID-19
Another good list can be found here: Covid 19 Resources on www.StrongerByThe Day.com
