Life right now is full of new and difficult stressors, and managing them all is undeniably difficult. The first step to keep yourself and your family mentally safe is to identify the sources of stress. For example, exposure to the news and social media are two main stressors that people are dealing with these days. To alleviate some stress from the media:

- Make a conscience effort to limit your exposure to news and social media to one hour a day.

- Read only reliable sources of news, especially concerning information about the coronavirus. The CDC website is a good, reliable resource to use to obtain the newest information.

- Make sure that you have some conversations during the day that are not about coronavirus.

Another important source of stress is the fear of our health and our loved one’s health. The best we can do is to follow the instructions from the experts -- adhere to social distancing and hand washing, both public health interventions that have evidence to support their effectiveness in preventing viral infection.  A summary of best practices include:

- Wash your hands for at least 20 seconds. If soap and water not available, use hand sanitizer with at least 60% alcohol. Here is a video we created which demonstrates the proper hand washing technique, with visual illustration of what to do during those 20 seconds to make sure all surfaces are really cleaned.  

- Stay home as much as possible. When you need to go out, keep a distance of at least 6 ft from other people. 

- Cover your mouth and nose with a cloth face cover when around other people.  This demonstrates your commitment to protecting humanity at large as you reduce the chance of infection those in spaces you visit.

- Clean and disinfect surfaces. Disinfection requires selecting chemicals the can actually kill infectious viruses that deposit on surfaces; learn more about the differences between cleaning and disinfecting here.  

 For additional information, we have created this poster showing 6 easy ways to manage these and other common stress during a pandemic. 

Relaxation is a method to help to slow your breathing and focus your attention. It can be meditation, yoga, or even walking outdoor. If you have never tried meditation, it is a good time to start. NIH Studies show that meditation can help reducing blood pressure, symptoms of irritable bowel syndrome, anxiety, and depression. There are also some research studies that suggest mediation can promote healthy behaviors. During a meditation all you need is:

- a quiet location 

- a comfortable posture (sitting, walking, lying down)

- focus of attention (a word, an object, breathing)

- an open attitude (distractions are free to come and go)

There are many meditation methods that you can find online. We also created a simple illustration of the "Frozen Orange Technique", advised by Dr. Stephanie Knight from University of Maryland. This 5-minute technique is intended to help you get started and practice focusing and breathing. 

Not motivated enough to do it on your own? No problem. Join University of Iowa’s Meditation Session scheduled via Zoom.

The Center for Disease Control and Prevention strongly suggests exercising during the pandemic. Almost everyone can benefit from physical activity.

There is evidence that physical activity reduces the risk of chronic disease, heart disease, sleep disorders, anxiety, stress, and even cancer. During the exercise, the body produces endorphins which reduce stress and help with sleeping. Based on the studies by  Anxiety and Depression Association, exercising improves concentration and improves your ability to fight a disease. As part of the “Active People Healthy Nation” campaign, the CDC provides science-based exercise guidance for different ages. 

This poster will help you to choose the right activity for everyone in your family. When you find out the right intensity and duration of your workout, you can easily identify exercises that fit your needs. During the pandemic, the fitness community has stepped up to provide countless options of online videos and apps to workout with.  You can also join one of the fitness classes via Zoom at UIOWA “at-home recreation."

The University of Iowa provides several well-being resources. You can find online information on healthy diet and nutrition, free confidential counseling session, health coach and virtual mental health discussions focusing on coping and stress management. If you feel overwhelmed and not in control of your feelings, reach out for help. After all, we are in this TOGETHER! 

If you want to hear about the more resources available for students, staff and faculty at the University of Iowa, watch a recording of the Campus Mental Health Panel Discussion from April 2020.