COVID-19 Resources
NAVIGATION

 

During these exceptional times of stress and illness, we want to offer a variety of resources to support you. Below you will find assistance to the deaf and hearing-impaired communities, relaxation exercises, deep breathing exercises, soothing sound and guided meditation YouTube links.

 

Articles and Tips from May Institute Clinical Staff

Adults with ASD Coping with COVID-19
COVID-19: Consistent Routines and Schedules are Comforting in Challenging Times
COVID-19: Get Ready for a Stay-at-Home Summer
COVID-19: Teaching a Child with Autism How to Wear a Mask or Face Covering
COVID-19: Tips and Resources for Better Days.
Helping Individuals with Special Needs Stay Healthy During the COVID-19 Pandemic 
Online Resources for Students with Developmental Disabilities During COVID-19
Preparing Students to Return to School with New COVID-19 Precautions
Supporting Students with Special Needs at Home During COVID-19

 


Proper Handwashing Video

Remember what a powerful tool proper handwashing is! Here is a video reminder of how to wash our hands, and its ability to rid our hands of germs.

Coronavirus Visual Tool 

 

Download this visual information as a pdf here.

 

Mental Health Support from NAMI

The link below take you to a resources pdf for handling challenges of mental health, addiction, homelessness, loneliness, and more during COVID-19. It is created and shared by National Alliance on Mental Health.

https://www.nami.org/getattachment/Press-Media/Press-Releases/2020/COVID-19-and-Mental-Illness-NAMI-Releases-Importan/COVID-19-Updated-Guide-1.pdf?lang=en-US

National Alliance on Mental Illness HelpLine Monday-Friday, 10:00 a.m. to 6:00 p.m.: (800) 950-6264

 

Relaxation Exercises

  1. Head/neck rolls:
  • Sitting with upright posture
  • Feet flat on floor
  • Hands on lap
  • Begin to make forward circles with your head/neck, 
  • Complete 10 times
  • Then make backward circles with your head/neck
  • Complete 10 times

 

  1. Seated shoulder rolls:
  • Sitting with upright posture
  • Feet flat on floor
  • Hands on lap
  • Begin to make backward circles with shoulder, 
  • Complete 10 time
  1. Seated back stretch:
  • Sitting at edge of the chair
  • Upright posture with feet on the floor
  • Begin by raising your arms up toward the ceiling while breathing in
  • Slowly begin to bend forward until your hands touch the floor while breathing out
  • Complete 10 times

 

  1. Seated yoga pose:
  • Sitting at the edge of the chair
  • Upright posture with feet on the floor
  • Begin by putting your arms over your head, putting your hands together, breathing in
  • Keeping your hands together (lightly pushing them together), lower them toward your lap, while breathing out
  • Hold for 5 seconds
  • Complete 10 times

 

Deep Breathing Exercises

Deep Breathing Techniques:

Deep breathing is a relaxation technique that can be self-taught. Deep breathing releases tension from the body and clear the mind, improving both physical and mental wellness.

We tend to breathe shallowly or even hold our hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Shallow breathing limits your oxygen intake and adds further stress to your body, creating a vicious cycle. Breathing exercises can break this cycle.

The importance of good posture cannot be overstated. While sitting, we tend to slouch, which compresses the diaphragm and other organs, resulting in shallow breathing. Slouching also strains muscles in the neck and back. It is helpful to sit in a chair with good back support to avoid fatigue that leads to slouching.

How to do Deep Breathing Exercises:

Sit up straight. (Do not arch your back) First exhale completely through your mouth. Place your hands on your stomach, just above your waist. Breathe in slowly through your nose, pushing your hands out with your stomach. This ensures that you are breathing deeply. Imagine that you are filling your body with air from the bottom up. 

Hold your breath to a count of two to five, or whatever you can handle. It is easier to hold your breath if you continue to hold out your stomach. Slowly and steadily breathe out through your mouth, feeling your hands move back in as you slowly contract your stomach, until most of the air is out. Exhalation is a little longer than inhalation.

After you get some experience you don’t need to use your hands to check your breathing.

You can also do the above breathing exercise lying on your back. Deep breathing exercises can help you to relax before you go to sleep for the night, or fall back asleep if you awaken in the middle of the night.

You can also practice deep breathing exercises standing – e.g. while sitting in traffic, or standing in a lineup at the grocery store. If you are really tense and feel as if you are holding your breath, simply concentrate on slowly breathing in and out. 

Other relaxation techniques that can be self-taught are meditation and progressive muscle relaxation.

 

Relaxation YouTube Links/Sounds

  1. Sleep sounds: https://www.youtube.com/watch?v=ibytMh2JRIc    
  2. Relaxing music:  https://www.youtube.com/watch?v=gPsTTg8BstQ
  3. Relaxing music: https://www.youtube.com/watch?v=1ZYbU82GVz4
  4. Sunny morning relaxing music: https://www.youtube.com/watch?v=hlWiI4xVXKY
  5. Calming music: https://www.youtube.com/watch?v=5U0HxH9iGvY
  6. Calming seas #1: https://www.youtube.com/watch?v=f77SKdyn-1Y
  7. Most relaxing waves: https://www.youtube.com/watch?v=vPhg6sc1Mk4
  8. Sleepy ocean sounds: https://www.youtube.com/watch?v=WwzbkaqT8Ow
  9. Relaxing piano music: https://www.youtube.com/watch?v=LBffyRfYkU0
  10. Healing music: https://www.youtube.com/watch?v=YeMAzOqN7jY
  11. Classical music: https://www.youtube.com/watch?v=0OAt-hIP3HY
  12. Calming rainstorm: https://www.youtube.com/watch?v=yIQd2Ya0Ziw

 

Guided Meditation

  1. 20 minutes of guided meditation: https://www.youtube.com/watch?v=MIr3RsUWrdo     
  2. Hypnotherapy Relaxation & Stress Relief Video: https://www.youtube.com/watch?v=Qnbuq7SWqWM                                                            
  3. Guided meditation: decrease stress: https://www.youtube.com/watch?v=4EaMJOo1jks
  4. 10 minute Chakra meditation: https://www.youtube.com/watch?v=jeGT1VXwfx4
  5. Guided meditation: positive energy: https://www.youtube.com/watch?v=8nM4pwaE0p4
  6. 3 minute focus meditation: https://www.youtube.com/watch?v=4Bs0qUB3BHQ

 

Stay tuned for more resources!