COVID-19 Resource Guide

We know that it’s a difficult time for our participants. We wanted to create a guide to help you with the feelings, emotions, and issues that may be coming up for you. It’s normal to feel a wide range of emotions and for these emotions to change on a daily, and maybe even hourly basis. Make sure take care of yourself, and take what you need.


This list of resources may not be all of the resources in your area, however, we know a lot of people are struggling and we want to provide information to help you find what you need.

National Suicide Prevention Lifeline 1-800-273-8255

Veteran's Crisis Line 1-800-273-8255, dial 1 or text 838-255

Crisis Text Line Text 741-741

SAMHSA's Disaster Distress Helpline 1-800-985-5990 or text TalkWithUs to 66746

Domestic Violence Hotline 1-800-787-3244

Trans Lifeline 1-877-565-8860

The Trevor Project 1-866-488-7386

Helpful Tips and Information

Tips on Managing Your Stress or Anxiety

Limit Your News Consumption
  • Set a time every day to consume news
  • Choose news sources you trust
  • Make your social media feed coronavirus free
  • Make time to consume positive news
Take Time for Yourself 
  • Take breaks during the day to meditate, exercise, read, or just breathe
  • Make self-care part of your daily routine
  • Cook healthy/comforting meals
  • Separate you working time from personal time
Monitor Your Emotions
  • Keep a stress/anxiety/depression log
  • Name it to tame it
    • Naming your emotions can be a helpful way to manage them
    • Reflect on why your might be feeling these emotions
Practice Gratitude
  • Take time every day to write down three things you are thankful for each day
  • Can be a list or full sentences
  • Reflect on why you are grateful for these things
Show Yourself Compassion
  • Acknowledge your feelings
  • Don't shame or guilt yourself for your emotions
  • Forgive yourself
  • Give yourself permission to feel

Activities for Anxiety and Depression

  • Sign up for a meditation or stress app
  • Practice a breathing exercise (below adapted from this meditation)
    • Breathe in for four

    • Hold breath for seven

    • Exhale for eight

  • Write a list of things that are in your control and out of your control
    • Focus on the things you can control

    • Practice accepting or letting go of things you cannot control

  • Focus on your present, physical world
    • Five things you can touch

    • Four things you can smell

    • Three things you can see

    • Two things you can taste

    • One thing you can hear

  • Meet yourself where you are
    • Acknowledge where you are

    • Practice self-compassion

  • Do one small thing
    • Make your bed

    • Change your clothes

    • Wash one dish

    • Open a window

    • Take a shower

    • Send one text message

  • Draw your inner critic (Adapted from this book)
    • What do they look like? What do they wear?

    • Accept that your inner critic is not you

  • Get good sleep
  • Listen to a playlist that makes you feel positive emotions (comfort, content, happiness, etc.)
  • Catch negative thoughts
    • Write down negative thoughts

    • Reflect on why these negative thoughts are not reality

  • Stay focused on the present
    • What can you control right now?

    • What can you change right now?

Ways to Leave Your House Without Leaving

Ways to Create Happiness

  • Practice Gratitude
    • Write one thing you’re thankful for and put it in a jar, take them out and read them when you need some happiness

    • Write a list of three things you’re thankful for in your journal each night

    • Write a gratitude letter and send it to a loved one

  • Meditate on a happy place
    • Can be real or imagined

    • What can you see, hear, taste, touch, and smell?

  • Create a positive mantra you repeat throughout the day
  • Listen to a positive podcast
  • Practice a Random Act of Kindness
    • Leave a stuffed animal in your window for children in your neighborhood to find

    • Drop off a baked good to a neighbor’s doorstep

    • Write a card

  • Savor Something
    • Good meal

    • Short Walk

    • Conversation with a loved one

  • Practice forgiveness and self-compassion
    • Write a kind letter to yourself

    • Practice forgiving yourself

Extra Distractions