We are happy to introduce ‘Wellness Hour’ Monday-Thursday at 3PM PST/6PM EST. Monday and Wednesday, we will host a guided happy hour on Zoom for anyone that would like to attend, Tuesday and Thursday we will go live on our Instagram with professional therapists Erin Nes and Becky White, answering your questions on getting through this difficult time.
More Health & Wellness Resources
Career Survey Through Columbia Business School
“Creative solutions come at drastic times if you open your mind to the possibilities. Free yourself to take a chance!” – Julieanne O’Connor
Please spend 5 minutes to share with us your career aspirations through this survey. We are working on a set of resources to help make your career development goals actionable.
Currently only in English.
Community & Groups
- For Eating Disorders:
- National Eating Disorders Association (support groups & forums)
- For LGBTQ+
- For People of Color:
- For Substance Use & Recovery:
- For Mood Disorders (Anxiety, Depression, Bipolar)
Exercise / Movement
- Planet Fitness (free live-streamed daily workouts)
- CorePower Yoga (free recorded classes)
- Zook Dance Fitness (free dance group fitness classes)
- Fitness Blender (free cardio, strength, & stretch workout videos)
- Yoga with Adrienne (free YouTube channel for yoga/meditation)
- Orange Theory Fitness at Home (free 30-minute workouts)
- Peloton (free 90-day trial, no bike needed; includes HIIT, strength, yoga, & more)
- Obé (free 30-day trial; join live or on-demand fitness classes)
- Nike Training Club (185+ free workouts for all levels)
- Impulse Dance & Fitness of Fort Collins (free live stream classes)
- How to create an exercise routine you’ll actually stick to
- The best YouTube channels for getting in shape at home
- The best workout apps for people who hate working out
- Outdoor Activities. Activities outside are still considered safe for those not already exposed to COVID-19 (suggestions from our governor) but keep in mind the social distancing rules. Boulder County gave some suggestions here.
- One Fair Wage (assistance for tipped/service workers affected by COVID-19)
- Restaurant Workers’ Community Foundation (Resources & COVID-19 Crisis Relief Fund for restaurant owners & workers)
- United States Bartenders Guild: Bartender Emergency Assistance Program
- Unemployment Benefits (If you’ve been laid off due to COVID-19 you may be eligible for benefits from state unemployment insurance fund; NOTE: can take 4-8 weeks to receive benefits)
- Denver Cultural Sector Support & Resources (includes local, state, and national resources)
- Health Well Foundation: Support for COVID-19 Ancillary Costs (up to $250 support for COVID-related telehealth, delivered food, medications, transportation, & diagnostics)
- Aetna Insurance Benefits for COVID-19 (includes CU Gold Student Insurance Plan)
- $0 for covered telemedicine visits until June 4
- Co-pay waived for all COVID-19 testing
- Free care packages to patients diagnosed with COVID-19 (includes CVS items to relieve symptoms & personal/household cleaning supplies; call the number on your Aetna ID card to register a recently diagnosed patient)
- No fee for home delivery of prescription medications from CVS Pharmacy
- BCBS Insurance Benefits for COVID-19 by State
- Cigna Insurance Benefits for COVID-19
- Waived out-of-pocket costs for COVID-19 testing-related visits with in-network providers through May 31
- United Healthcare Benefits for COVID-19
- Waived costs for COVID-19 testing through June 18
- Free access to telehealth
- Kaiser Insurance Benefits for COVID-19
- UC Health Virtual Urgent Care
- Available to all in Colorado, will bill your insurance of can pay flat fee of $49/visit
- Clinica Colorado offering $10 telehealth visits for uninsured/underinsured
Learning & Education
- MIT Online Learning Courses
- McHarper Manor Daily Art Project Tutorial
- Art projects will range from watercolor paintings to chalk art to canvas painting and will take place live at 11:00am MST. Videos will be available after the live class on the McHarper Manor Facebook page.
- Hundreds of free courses with on-demand video lectures, homework exercises, and community discussion forums
- Learn French with French Children’s Stories
- Free Gardening Classes through Urban Farm U
- Free Playwrighting Classes
- Free Photography Classes
- Open Culture Article Tips on Things to Learn
There are a huge variety of ways to quiet your thoughts and become present. Below are a number of free apps worth exploring no matter your level of experience. A lot of research shows that meditation does not only take place from sitting still- there are a number of benefits from free form dancing, painting, coloring and other activities that allow you to clear your head! Below are some websites for digital coloring books to focus your concentration.
- Free meditation series from Oprah and Deepak Chopra on Hope in Uncertain Times
- Insight Timer
- Shinearticles, meditations, and resources (free)
- Fauna Feels: Printable Coloring Bookdigital download for some art therapy
- Society6 coloring pagesdigital download for some art therapy
- Ultra Sparkle Fun Times Emergency Coloring Bookdigital download for some art therapy
Moderating News Intake
The media right now is contributing to a lot of anxiety so consider a daily digest of news such as one of the below. Be mindful of how much and what kind of news you take in and limit your consumption particularly at night before bed.
- Most Daily News Papers like the Washington Post, New York Times etc. offer a daily digest to subscribers. Check with your local paper.
- NPR offers a free 20min podcast with the daily highlights of major news stories https://www.npr.org/podcasts/510318/up-first
- The New York Times offers a free daily podcast with major headlines as well as one in depth story https://www.nytimes.com/column/the-daily
Also balance your news with all the good stories of things happening. The coronavirus pandemic has driven interest in uplifting headlines way, way up.
Some favorites worth checking out…
- John Krasinski’s Some Good News on YouTube. A must watch!! https://www.youtube.com/watch?v=F5pgG1M_h_U
- Washington Post’s The Daily Break – 1 uplifting story per day. https://www.washingtonpost.com/graphics/2020/lifestyle/inspired-life/your-daily-break-from-coronavirus/
- National Geographic’s awesome resources for kids during a time of homeschooling. https://www.nationalgeographic.com/family/at-home-education-resources
- Search #covidkindness on Twitter
- The Obama Foundation highlights stories of hope from around the country here
Mental Health Resources
- 2020 Mental Health Resource List https://nursinglicensemap.com/resources/mental-health-resources/
- Yale psychology professor who teaches The Science of Wellbeing (free on Coursera!) leads a great podcast with some recent episodes specific to mental wellness during this pandemic. “Dr Laurie Santos will take you through the latest scientific research and share some surprising and inspiring stories that will forever alter the way you think about happiness.” https://www.happinesslab.fm/
- If you don’t yet know the work of Dr. Brene Brown, definitely check out her books and movies but start with the most watched TedTalk ever on the power of vulnerability. She has a new podcast worth checking out called Unlocking Us
- Coronavirus Anxiety Toolkit & Resources
- Free & Low-Cost Online Wellness Led by People of Color, Womxn, & Queer Folks
- Silver Cloud Online Mental Health Program (free, confidential portal that offers secure, immediate access to online programs for stress, anxiety, and depression)
- 7 Cups (free connection to community of trained volunteer peer listeners, along with self-guided coping skills & paid professional counseling available as well)
- Tiny Buddha (resources for various mental health concerns, forums, blog)
- Calm (blog, meditations, journal, visualization)
- Virtual Self-Care Package in Managing COVID-19 Stress
- Greater Good Science Center (science-based resources to support resilience & connection)
- iHeardyou.org is dedicated to the wellness, recovery, & mental health of the food & beverage industry.
- The Complete Guide to Reclaiming Your Bedroom During COVID: https://myslumberyard.com/
- How To Improve Mental Health In The Workplace: https://cpdonline.co.uk/knowledge-base/business/how-to-improve-mental-health-in-the-workplace/
Online Professional Therapy Resources
- Teladoc (telehealth therapy & psychiatry with licensed providers, in-network with CU Gold, all telehealth visits currently covered through June 4 with $0 co-pay)
- Amwell (telehealth therapy available with licensed providers for $99 or less per visit, accepts some insurances)
- Talkspace (subscription telehealth therapy with licensed providers for $260-396/month)
- BetterHelp (subscription telehealth therapy with licensed providers for $160-280/month)
Sleep is critical to physical health and effective functioning of the immune system. It’s also a key promoter of emotional wellness and mental health, helping to beat back stress, depression, and anxiety. The Sleep Foundation has released guidelines to sleep during COVID-19 to support mental and physical wellness as well as some recommendations for better sleep hygiene.
Stress / Anxiety / Depression Resources
CENTER FOR DISEASE CONTROL (CDC)
With fear, anxiety and other strong emotions being normal during a crisis, the CDC has shared general guidance on how to cope with stress, along with specific information on job-related stress and building your resilience. As part of their recommendations, they shared the following important pointers:
- Take breaks from the news, including on social media.
- Take care of your body with healthy meals, exercise and deep breathing techniques.
- Take time to relax and do at-home activities you enjoy.
- Connect with your loved ones.
Download the free Sanvello App to receive on-demand help and management tactics related to stress, anxiety and depression. Answer a few short questions and the app provides you with guided meditations, mood-enhancing playlists, and assistance in setting goals according to your mental health needs. You can also access resources focused on confidence building, increasing your mindfulness and dealing with anxiety.
Stress is the gap between demand and capacity – but can take a toll on us emotionally and physically. Take a course on Managing Stress, learning at your own pace with the option to start and stop the course as needed.
Student, Parent & Families
- Parent/Caregiver Guide to Helping Families Cope with COVID-19
- Talking with Children about COVID-19
- Child Mind Institute Resources for Parents
- Various Children’s Authors Providing Videos & Activities for Kids
- Boulder Valley School District Food Distribution for Families
- 275+ Enrichment Activities for Children while Parents are Working Remotely
- Resource Guide for Parents
- Virtual Disney World Rides
- Denver Arts & Venues: Activities for the Family
- Cooking with Children
Coronavirus could be a unique opportunity for you to start treatment. If your job, classes, and social life have held you back from getting help, why not give rehab a chance during this time of isolation? With just 30 days at a professional rehab center, you can get clean and sober, start therapy, join a support group, and learn ways to manage your cravings. Visit www.RehabSpot.com/Treatment to learn more.
Here are some suggestions to keep sustainable habits during the emergency (Provided by Smiley Court).
- Tap water is and will remain safe. No need to buy plastic bottles!
- Boulder announced that the Farmers Market opening is postponed. If you want an alternative to get healthy food, consider subscribing to the CSA program. Graduate and Family Housing is partnering with the Ollin Farms. You can find information here: http://www.ollinfarms.com.
Additionally, on their Facebook page they give updates on alternative distribution points to replace their Farmers Market stand starting in April. This is a good way to avoid supermarkets and get good, fresh and local vegetables!
- The main suggestion from the WHO (World Health Organization, https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public) is to frequently wash hands. Remember that the soap kills the virus, you don’t need to drown it. More soap helps, more water doesn’t. The most sustainable soaps are soap bars. They are normally plastic free and they work perfectly.
- Hand sanitizers can be an alternative when you don’t have access to water and soap (even if water and soap are preferable) but they are scarce at the moment. If you want to make your own hand sanitizer, you can find an easy suggestion here: https://www.healthline.com/health/how-to-make-handsanitizer#how-to-make
- The Eco-cycle is still open, so recycling and composting are still important ways to divert waste from landfill. You can find a wonderful video tutorial on how to recycle here: https://bouldercolorado.gov/zero-waste/what-goes-where. If you have any question about recycling or composting, don’t hesitate to ask to the sustainability liaison ( GFHSustainability@ colorado.edu )!
- Unfortunately CHaRM (Center for Hard to Recycle Material) is closed to public at the moment. If you are moving out and you don’t know how to handle big items, a) consider donation! Thrift stores are still open for now and the accept a lot of things; b) don’t hesitate to ask to the sustainability liaison for specific suggestions ( GFHSustainability@colorado.edu )!
- If you want to avoid public transport currently, biking is a safe and sustainable alternative!
Therapy / Coaching / Support Groups
We all have times in our lives when we need professional support to help us heal and process our emotions and thoughts. There are many resources out there for individual and group support available remotely. If you have health insurance, always check to see what is available through your provider as most therapists are offering remote services.
- Crisis Text Line24/7 support (free)
- TalkSpace is offering many free and discounted resources from support groups to frequently asked questions, as well as one-on-one therapy with a licensed professional through a secure app.
Things To Do with Extra Free Time
With all this time at home, millions of individuals and companies have opened their doors with tons of free resources for adults and children who are sheltering in place. Everything from free concerts, theater, virtual museums, online courses, fitness classes, recipes/cooking classes, sports, virtual field trips to national parks and mental health resources. It is updated almost daily so definitely check it out regularly!
- A special shout out to the most popular course at Yale The Science of Wellbeing (free on Coursera!)
- InWeStay (free 1-month trial to attend virtual events in your city)
- Netflix Party (free way to watch Netflix with your friends online & host long distance movie nights and TV watch parties)
- NFL Games Pass (free through May 31, watch games from 2000-2019)
- NBA League Pass (free through April 22 to watch classic games or this season’s games)
- Boulder Arts Week Online (March 27 – April 4)
- Free entertainment to help you survive coronavirus social distancing
- Virtual Tours of Museums
- Virtual Trips to Places Around the World
- Go on a virtual field trip to Ellis Island
- Take a live look at Colonial Williamsburg
- Tour England through this 360 video
- Explore the Denver Botanic Gardens
- Virtually discover Yellowstone National Park and 5 other National Parks
- Talk a walk on the Great Wall of China
- Check out the view from Pompeii
- Explore the surface of Mars on the Curiosity Rover
- Escape to the Central Artic by joining the MOSAic Expedition virtually
- Animal Webcams
- Free Coloring
- Print off a free printable coloring page from the “Color Our Collections” campaign with coloring sheets from over 100 museums and libraries from around the world
- Choose from over 1,500 coloring pages with Just Color
- Free Films & Videos
- Free Concerts & Shows
- Free Books
- Scribd (30-day free trial to unlimited books)
- Project Gutenburg
- LibriVox (audiobooks)
- 10 ways to download and read books online for free
- The Guardian: Reader Suggestions to Bring Joy in Difficult Times
- Free Games
- GOG (video games for PC)
- Play Games with Friends such as Cards Against Humanity & Checkers
- Words with Friends
- The Guardian: 25 Best Video Games to Play While You’re Self-Isolating (Some games are free and others cost, be sure to check).
Volunteer / Donate
- Help Colorado Now
- Shopping Angels (run errands for elderly/immuno-compromised)
- American Red Cross (blood donation)
- Donate needed supplies to United Way
- Project Angel Heart prepares and delivers meals for people living with life-threatening illnesses. If you are in good health and not exposed to COVID-19, you may be able to volunteer.
- CU Boulder Volunteer Resource Center Opportunities
- (Listed apps are free for Apple & Android, and are not affiliated with CAPS programming)
- Specialized Support
- eMoods Bipolar tracker
- nOCD tools
- Self-Help Anxiety Management
- SoberTool Recovery
- UpliftNow – Grief & Loss
- RR Eating Disorder Management
- Calm Harm – decrease self harm
- Stress & Mood Management
- ACT Coach skills
- Mindshift CBT tools
- Virtual Hope Box
- What’s Up coping tools
- Woebot situation guidance
- Rest & Relaxation
- CBT-I Coach for insomnia
- Insight Timer Meditation
- Mindfulness Coach
- Stop, Breathe, Think
- Academic Success
- Brain Focus – Productivity
- MyHomework – Planner
- StickK – Commitment
- Specialized Support