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STAY POSITIVE.Better days are on their way.
NOTES TO MYSELFFinding the Silver Lining
THE GOOD5 things that are going well.
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THE CHALLENGEA recent situation that hasn’t gone your way.
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THE SILVER LININGWhat’s the bright side of that negative situation?
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I AM IN CHARGE OF HOW I FEEL AND TODAY I AM
choosing happiness!
DAILY Quarantine QUESTIONS
1. What am I grateful for today?
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2. Who am I checking in on or connecting with today?
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3. What expectations of “normal” am I letting go of today?
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4. How am I getting outside today?
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5. How am I moving my body today?
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6. What beauty am I either creating, cultivating, or inviting in today?
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DAILY SCHEDULETake a second to make a schedule or routine for yourself. This helps to give us purpose and structure in our day,
and something to look forward too.
6am
7am
8am
9am
10am
11am
12pm
1pm
2pm
3pm
4pm
5pm
6pm
7pm
8pm
9pm
Here’s what my schedule looks like. I prefer to use a “block” system as opposed to hour by hour. Keep in mind this will look different for everyone!
Morning Exercise
Breakfast, TV or read the newspaper
Learn something newDo an activityRead a book
Lunch
Quiet TimeRead, watch a movie, take a nap, etc
Afternoon socialization, from a dis-tance of course.Call a friend or relative
Dinner and a movie
Wind down
Self care, take a bath, read a book, do a face mask, etc
Fill out what your day will look like on the following page!
Bedtime
6am
7am
8am
9am
10am
11am
12pm
1pm
2pm
3pm
4pm
5pm
6pm
7pm
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9pmSch
edul
e for
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HOW TOClear Your Head
Go for a walk or take a second to sit by yourself...NOTICE: sights, sounds, smells, and other sensations
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TAKE IN EACH SENSATION: what makes you feel good?
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PEOPLE WHO PAY MORE POSITIVE ATTENTION DURING DAILY WALKS OR QUIET TIME REPORT GREATER HAPPINESS. FOCUS MORE ON YOUR SURROUNDINGS AND LESS ON YOUR THOUGHTS!
LIVING WITH WORRY AMIDST GLOBAL UNCERTAINTYWorry isn’t just in our heads, when it becomes excessive we can feel it as anxiety. Physical symptoms of worry
and anxiety can include:
• Muscle tension or aches and pains
• Restlessness and an inability to relax
• Difficulty concentrating
• Difficulty sleeping
• Feeling easily fatigued
When does worry become a problem?
We all worry to some degree, and there is no “right” amount of worry. Worry becomes a prob-
lem when it stops you from living the life you want to live, or if it leaves you feeling demoralized
and exhausted.
So, what can you do?
1. Maintain balance in your life. Read on for a list of activities to do to help distract yourself and
stay active.
2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”.
3. Practice postponing your worry. Deliberately set aside time (30 min) each day to let yourself
worry, and the other 23.5 hours of the day try not to worry.
4. Speak to yourself with compassion
5. Practice mindfulness
Activities to stay occupied
Walk the dog Listen to the birds Draw a picture Paint
Doodle Take a photo Organize photos Scrapbook
Daydream Meditate Reflect Relaxation Exercises
Sleep in late Stay up late Walk Go for a run
Laugh Cry Listen to music Take a bath
Take a nap Clean the house Do laundry Organize Help a friend
Make a gift Try a new food Read a new book Cook a meal
Bake a cake Make something new Write a grateful letter Write an angry letter
Contact a friend Learn a new skill Watch a tutorial video Set a goal
Watch a movie Make a “bucket list” Watch a TV show
Final tips:
• Set a routine. If you are spending more time at home it is important to continue with a regular
routine. Maintain a regular time for waking up and going to bed, eating at regular times, and
getting ready and dressed each morning. You could use a timetable to give structure to your day.
• Stay mentally and physically active. When you plan your daily timetable have a go at including
activities that keep both your mind and body active. For example, you could try learning
something new with an online course, or challenge yourself to learn a new language. It’s also
important to keep physically active. For example doing rigorous housework for 30 minutes, or an
online exercise video.
• Practice gratitude. At times of uncertainty, developing a gratitude practice can help you to
connect with moments of joy, aliveness, and pleasure. At the end of each day take time to reflect
on what you are thankful for today. Try and be specific and notice new things each day, for
example ‘I am grateful that it was sunny at lunchtime so I could sit in the garden’. You could start
a gratitude journal, or keep notes in a gratitude jar. Encourage other people in your home to get
involved too.
• Notice and limit worry triggers. As the health situation develops it can feel like we need to
constantly follow the news or check social media for updates. However, you might notice this
also triggers your worry and anxiety. Try to notice what triggers your worry. For example, is it
watching the news for more than 30 minutes? Checking social media every hour? Try to limit the
time that you are exposed to worry triggers each day. You might choose to listen to the news at
a set time each day, or you could limit the amount of time you spend on social media for news
checking.
• Rely on reputable news sources. It can also help to be mindful of where you are obtaining news
and information. Be careful to choose reputable sources. The World Health Organization
provides excellent information here: https://www.who.int/emergencies/diseases/en/
For more information and the full worry document visit https://www.psychologytools.com/assets/covid-19/guide_to_living_with_worry_and_anxiety_amidst_global_uncertainty_en-us.pdf
HEART AttackingI know this sounds intense but I promise it’s not, I saw this really cute idea on Instagram. Step 1: Use the templates below to cut out paper hearts, or simply fold paper in half, cutting a half heart shape on the fold. You can use regular paper or construction paper, whatever you have on hand.Step 2: Write positive notes, warm fuzzies, nice things on the heartsStep 3: Heart attack their door. This meaning stick the hearts to their door, whether it be their front door, their room door, or you could even mail them if you have friends and family far away.
CORONAVIRUS Anxiety: HOW TO COPEWhat you can do to manage anxiety and fears from HelpGuide
STAY INFORMED, BUT DON’T OBSESSIVELY CHECK THE NEWS
FOCUS ON THINGS YOU CAN CONTROLWhen you feel yourself getting caught up in fear of what might happen, try to shift yourfocus to things you can control.
PLAN FOR WHAT YOU CANWrite down specific worries you have about how coronavirus may disrupt your life. If you start feeling overwhelmed, take a break. Make a list of all the possible solutions you can think of. Try not to get too hung up on “perfect” options. Include whatever comes to mind that could help you get by. Focus on concrete things you can problem solve or change, rather than circumstances beyond your control.
STICK WITH TRUSTWORTHY
SOURCESCDC
WORLD HEALTH ORGPUBLIC HEALTH DEPT
LIMIT TIME SPENT CHECKING UPDATES
WHEN: ______________FOR HOW LONG: ______
TAKE A STEP AWAY FROM MEDIA
ASK SOMEONE RELIABLE TO SHARE
IMPORTANT UPDATES
VERIFY INFO BEFORE SHARING
WE NEED TO DO OUR PART BY NO SPREADING RUMORS AND CREATING
UNNECESSARY PANIC
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MY WORRIES
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MY SOLUTIONS
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CORONAVIRUS Anxiety: HOW TO COPESTOP THE WHAT-IFS FROM SPIRALING
STAY CONNECTEDCall, Skype, Face time friends and family. “Face-to-face” contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.
Make a list of people you’d would like to call:
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EMOTIONS ARE CONTAGIOUSAvoid talking about “the virus” with people who tend to be negative or who reinforce and ramp up fears. Turn instead to the people in your life who are thoughtful, level-headed, and good listeners.Who are those people for you?
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CAN YOU FEEL YOURSELF START TO SPIN IN NEGATIVITY OR PANIC?GROUND YOURSELF IN THE PRESENT. ALLOW YOUR RATIONAL BRAIN TO COME BACK ONLINE
BRING YOUR ATTENTION TO YOUR BREATH AND YOUR BODY
FOCUS ALL YOUR ATTENTION ON THE HERE AND NOW:
SIGHTS, SOUNDS, SMELLS
BREATHE SLOWLY IN AND OUT BRINGING YOU MIND BACK TO
YOUR BODY EVERY TIME IT DRIFTS.
TAKE CARE OF YOUR BODY AND SPIRITEat healthy meals, get plenty of sleep, meditate, practice self care, 1. Be kind to yourself. 2. Maintain a routine the best that you can. 3. Take time for activities you enjoy. 4. Get our in nature, if possible 5. Find ways to exercise. 6. Avoid self-medicating 7. Take up a relaxation practice, like yoga or meditation
HELP OTHERSAt times like this, it’s easy to get caught up in your own fears and concerns. But amid all thestories of people fighting over rolls of toilet paper or lining up outside gun stores to arm themselves, it’s important to take a breath and remember that we’re all in this together. Asa quote circulating in Italy reminds us:
“WE’RE STANDING FAR APART NOW SO WE CAN EMBRACE EACH OTHER LATER.”
It’s no coincidence that those who focus on others in need and support their communities,especially during times of crises, tend to be happier and healthier than those who actselfishly. Helping others not only makes a difference to your community—and even to thewider world at this time—it can also support your own mental health and well-being. Follow guidelines for preventing the spread Reach out to others in need Donate to food banks Be a calming influence Be kind to others
Take a deep breath, get present in the moment and ask yourself what is important in this very second?
HERE FOR YouAll of us at LIV Health and LIV More want you to know that we are here to support you in whatever way you’re
needing. Whether that is talking to one of our amazing therapists, or getting help finding resources and supplies, or having someone check in on you and deliver groceries during this crazy time in our lives.
We are all in this together, and hope this spreads a little light and love!
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LIV HEALTH COLORADOp 970.888.4070f 970.372.6412
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