SELF CARE

Last updated
June 4, 2020 @6:17 PM


Take care to sustain yourself during the COVID-19 pandemic, including steps to manage stress, look out for your mental well-being, and keep connections.

First Responders First

Harvard T.H. Chan School of Public Health
  • Provides microsteps for sustaining yourself during the coronavirus pandemic
  • Includes microsteps on self-care, managing stress, mental well-being, and connection
  • View resource

PULSE Check

Boston Medical Center
  • Provides P.U.L.S.E. as a resiliency strategy, which includes steps and a self-assessment tool for individuals experiencing distressing events
  • View resource

7 Ways to Practice Emotional First Aid

TED Talk Guest Author and Psychologist Guy Winch
  • Provides seven tips for learning how to practice emotional first aid to respond to emotional or psychological injuries
  • View resource

Officer Wellness and Resiliency During the COVID-19 Pandemic

International Association of Chiefs of Police
  • Provides tips to support mental and physical wellness
  • Includes strategies to mitigate stress and cope with change and uncertainty
  • View resource

5-Minute Breathing Meditation

Mindful & UCLA’s Mindful Research Center
  • Explains the importance of the breath in mindfulness
  • Includes audio for a five-minute guiding breathing exercise
  • View resource
  • Additional guided meditations (in English and Spanish) and information about the free UCLA Mindful app are available here

Coronavirus Sanity Guide

Ten Percent Happier
  • Includes meditations, podcasts, blog posts, talks, and free access to their app for health care workers
  • View resource

Headspace

Headspace is a mindfulness and meditation app, available online and through mobile download, providing free and paid services. Headspace is a preferred resource of the American Medical Association (AMA).


Mindfulness & Other Tools

Massachusetts General Hospital
  • Compiles free resources for health care workers and first responders to support mindfulness, relaxation, and movement
  • Includes resources on mental health, healthy habits, mindfulness, positive emotions, and yoga and movement
  • View resource

Mindfulness and Compassion in the Time of COVID-19

Massachusetts Medical Society
  • Online CME on mindfulness and compassion
  • Includes meditations and short talks
  • Provides techniques on how to find moments of calm, recharge, and manage thoughts and emotions
  • View resource

The Emotional PPE Project

The Emotional PPE Project is a non-profit that was launched by a medical scientist in Boston to provide free therapy to medical workers who have been impacted by the coronavirus pandemic.

  • Provides a directory of participating licensed mental health practitioners with contact information to schedule appointments
  • Includes a list of national hotlines that provide crisis support
  • Services are free, anonymous and do not require insurance or paperwork
  • View The Emotional PPE Project website

Physician Support Line

The Physician Support Line is a new doctor-to-doctor peer support line for physicians looking for support around navigating the COVID-19 pandemic.

  • Volunteer U.S. licensed psychiatrists with similar experiences are available to provide counseling and discuss techniques for mental wellness in a safe space
  • Services are free and confidential
  • Available to U.S.-based DO/MD/international equivalents at the attending, fellow, resident, intern, or research level
  • View the Physicians Support Line website
phone
1-888-409-0141
access_time
Open 7 days a week, 8AM – 3AM

NAMI Helpline

The National Alliance on Mental Illness (NAMI) Helpline is a free, nationwide peer-support service.

  • Trained staff and volunteers are available to listen, help answer questions, and connect individuals with resources
  • Services are free and confidential
  • View NAMI Helpline website
phone
1-800-950-6264
access_time
Open Monday – Friday, 10AM to 6PM

SAMHSA

The U.S. Substance Abuse and Mental Health Services Administration (SAMHSA) provides a number resources, including treatment service locators and national helplines.


William James INTERFACE Referral Service

The William James INTERFACE Referral Service provides mental health care referrals to individuals living in participating communities.

phone
1-888-244-6843
access_time
Open Monday – Friday, 9AM – 5PM

For the Frontline

For the Frontline, an initiative by the Crisis Text Line, provides 24/7 free crisis counseling to frontline workers to support individuals dealing with anxiety, stress, fear, isolation, or other difficult emotions.

smartphone
Text FRONTLINE to 741741
access_time
Open 24/7

Magellan Healthcare Crisis Line

Magellan Healthcare, a national behavioral health care provider, established a new crisis line for health care workers and first responders serving on the frontlines during the COVID-19 pandemic.

  • Available to frontline healthcare workers and first responders
  • Certified licensed mental health clinicians are available to listen and provide mental health support
  • Services are free and confidential
  • View Magellan Healthcare website
phone
1-800-327-7451
access_time
Open 24/7

Samaritans

Samaritans, Inc. is a Boston-based non-profit organization that provides suicide prevention and crisis services across Massachusetts, including through the Samaritans helpline.

  • Helpline is open 24/7 and is available to call or text
  • Trained helpline volunteers offer support to people who are struggling and provide resources for those reaching out with concern for others
  • Services are free, confidential, and anonymous
  • View Samaritans website
phone
877-870-4673
access_time
Open 24/7

Disaster Distress Helpline

The national Disaster Distress Helpline provides 24/7 crisis counseling to individuals experiencing emotional distress following a disaster and can connect individuals to local crisis centers for additional support.

phone
1-800-985-5990
smartphone
Text TalkWithUs to 66746
access_time
Open 24/7

Veteran's Crisis Line

The national Veteran’s Crisis Line provides free, confidential services to veterans and service members, including National Guard and Reserve, in crisis through trained responders with the Department of Veterans Affairs.

phone
1-800-273-8255  and Press 1
smartphone
Text 838255
chat_bubble_outline
Crisis chat
access_time
Open 24/7

Coping with Stress

National Health Service Traumatic Stress Clinic, the University College London Institute of Mental Health & the COVID Trauma Response Working Group
  • Discusses the psychological effects of COVID-19 on health care workers and emergency responders
  • Provides evidence-based practices to manage emotional reactions and impact on mental health
  • View additional resources

 


Tips for Reducing Stress

U.S. Department of Veterans Affairs, National Center for PTSD
  • Recognizes that feelings of stress and anxiety are normal
  • Notes that individuals with PTSD have stronger stress reactions
  • Provides tips for dealing with stress during COVID-19

 

How Essential Workers Can Talk to Children about Their Roles

Massachusetts General Hospital
  • Includes questions and answers about how parents can explain their roles as essential workers to their children
  • Provides suggestions on how to talk to children about their concerns
  • View resource

Tips for Families of Returning Disaster Responders

U.S. Substance Abuse and Mental Health Services Administration
  • Provides information to families on how to support family members returning home and adjusting to a normal routine
  • Includes information on the signs of stress and when to seek help
  • View resource