How to Use This Guide
- Within this section of the guide, you will find resources for mindfulness
- Highly recommended resources are denoted with a star (★)
- Each resource also notes practical recommendations or strategies to help
- This guide is a "living document" and may be continually updated over time. The date of last update is 3/27/20.
Mindfulness & Other Tools Summary
A wealth of virtual, home-accessible tools (apps, podcasts, videos, etc.) are now available to support mindfulness, relaxation and movement. Here, we list a selection of resources that offer substantial content for free—or have made their content available—to support coping during the COVID-19 outbreak.
In this guide:
Resource: Operation Health@Home
Source: MGH Home Base Program
- Library of video-based coaching tips (updated daily) for enhancing fitness, nutrition, mindfulness and mental health while coping with COVID-19 stress. Tips include easy home recipes; mindful eating; guided fitness workouts; coping techniques; and mindfulness meditations. Developed for the military community and their families, but applicable for anyone
Resource: PTSD Coach Online (website/app)
From: National Center for PTSD
- Repository of free resources for anyone who needs help with upsetting feelings. Specific materials geared for worry/anxiety, anger, sadness, sleep problems, and trauma.
- App for those with PTSD
Resource: Sanvello (app)
- Free access to premium content during COVID-19 for this self-management app focused on stress, anxiety and depression, which includes daily mood tracking, guided journey of relevant cognitive-behavioral strategies, coping tools for specific concerns and virtual peer support community if desired
Resource: Coronavirus Sanity Guide (website includes videos and app)
From: Ten Percent Happier
- Resources on this webpage include: guided meditations, podcasts, blog posts, and talks focused on managing coronavirus-related stress and anxiety. These resources will be updated over time
- Luana Marques, PhD, of the Massachusetts General Hospital Center for Anxiety and Traumatic Stress Disorders program is interviewed with other experts for a one-hour podcast, sharing practical tips for “How to Manage Coronavirus Anxiety”
- Guided meditations include: centering/grounding for coronavirus responders; relaxation; self-compassion; and finding ease
- Talks include: handwashing mindfully; caring for others during time of coronavirus; coping with anxiety; releasing fear; etc.
- Free access to Ten Percent Happier app is now available for healthcare workers
Resource: Headspace (app)
- Free access to Headspace Plus is now available for United States health care and public health professionals through 2020
Resource: Insight Timer (website and app)
- Free library of over 30,000 recorded meditations for sleep, anxiety, stress, mindfulness, self-compassion, calming music, for kids, etc.
Resource: Calm (website with recordings)
- Curated free recordings include: soothing meditations for mindfulness and self-compassion; sleep meditations; calm music; relaxing soundscapes; mindful movement exercises; mindfulness for kids; daily mindfulness activity calendars; journaling resources; ideas for social connection
Resource: Positive Psychology Exercises (app)
From: Mass General Center for Addiction Medicine
- Dr. Bettina Hoeppner’s team at the Mass General Center for Addiction Medicine has developed a freely available app that engages users in daily positive psychology exercises focused on noticing and fully engaging with positive experiences even amid life challenges. While this app was originally developed to support smoking cessation (for scientific validation, see this paper), the happiness exercises can be used as a stand-alone module (simply tap “Happiness” on the homepage of the app) and can be used by all
- Positive psychology exercises focus on noticing kindness (e.g., teachers putting together homeschool tools); doing kind things (e.g., leaving toilet paper in the shelf for the next person to buy); savoring (e.g., taking 5 minutes to sit in the sunshine); reliving positive experiences (e.g., looking at photos and recalling joyful events); and noticing good things that are also happening (e.g., whole communities engaging in social distancing for the greater good)
Yoga and Movement
Resource: How to Stay Active While You’re at Home (website)
From: Sport England
- Guide to free resources for staying active at home, including:
Resource: Down Dog Yoga & Exercise Apps (app)
From: Down Dog
- Free access to all exercise apps (Down Dog, Yoga for Beginners, HIIT, Barre and 7 Minute) until April 1 (and extended to July 1 for all students and teachers signing up with an .edu address)
If you have comments or would like to suggest an addition to the guide, contact: Karmel Choi, PhD and Jordan W. Smoller, MD, ScD.