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Physical and Mental Health

If you are feeling lonely, isolated or down because of Covid-19, it's okay to ask for help. You can call or text for free and confidential help, available 24/7. The number to call is 1-855-284-2494. For TTY, dial 724-631-5600. Or you can text...Text PA to 741-741.

"The City of Philadelphia and Independence Blue Cross are part of the national movement to raise awareness about mental health. With you and other partners, we’ll continue to fight stigma and provide support for people with mental health challenges and their families." Visit mindPHLtogether.com to access available mental health resources
The National Alliance on Mental Illness is dedicated to building better lives for the millions of Americans affected by mental illness. Please access their website for more on their offerings here https://www.nami.org/Home
To aid individuals and communities during this time, Mental Health America has compiled a range of resources and information to help combat the stresses of this pandemic. Find them here https://mhanational.org/covid19

The website Calm.com has created a list of FREE tools you can use to support your mental and emotional wellness through this time. Take a look at their meditation and mindfulness resources by clicking the link below.

Use the Calm Calendar for a bite-sized mindfulness activity to do daily.

Next time you are feeling anxious, try using Calm's anxiety Hack called the 5-4-3-2-1 Grounding Exercise. Use the video below to guide you through.

Chill out and take in the beautiful sights of the Schuylkill Banks of Philadelphia in this 15 minute 4K video.

Check out the AllTrails website or App to bring yourself closer to nature. "100,000+ trails. 20 million explorers. Endless memories. The beauty of nature doesn’t need to be hard to find. Our goal is simple - build the largest collection of hand-curated trail guides, so you can explore the outdoors with confidence. Anytime. Anywhere." https://www.alltrails.com/
While lounging around might be just what some of us need, some others might need to get their bodies moving! YouTube is a great resource for finding all types of free workout videos for all physical abilities. Want to try some beginner Yoga? How about a wheelchair or seated workout (adaptive Zumba, anyone?) Need something high intensity? www.YouTube.com is the place to search!
Planet Fitness has started the "United We Move." campaign showcasing free daily live streams of workouts you can do at home! Find out more information here https://www.planetfitness.com/united-we-move
Vision for Equality is hosting weekly Chair Zumba and Yoga classes for the rest of 2020! You can access and register for the classes by using the links below.

Self-Care is extremely important in all times of life (especially particularly stressful times). Check out the infographic below for Steps to Self-Care created by the University Of Buffalo School of Social Work. And while the graphic is titled "How to Flourish in Social Work" these steps can be useful for all of us.

University of Buffalo School of Social Work also has a Self-Care Starter Kit which can be found here http://socialwork.buffalo.edu/resources/self-care-starter-kit.html 
Action for Happiness puts out an Action Calendar each month with daily tasks you can do to create a happier and kinder world. They also have a new mobile app available for download. "The app is like having a little personal action coach in your pocket who: Gives you friendly 'nudges' with an action idea each day; Sends you inspiring messages to give you a boost; Helps you connect & share ideas with like-minded people." 
Getting outside for fresh air and vitamin-D is important for our mental and physical health. But it's also important to remember to maintain physical distance from others while outside. See above for some helpful tips and reminders.

Special Olympics Pennsylvania has created a video series called COMMIT TO FIT. Check out their athletes sharing some tips on exercising and full workout sessions! https://www.facebook.com/specialolympicspa

Ellen Bard with Tiny Buddah wrote an article titled "45 Simple Self-Care Practices for a Healthy Mind, Body and Soul" Check out her suggestions here https://tinybuddha.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/
ADvancing States has created a guide addressing social isolation for older adults during the COVID-19 Crisis. Find it here...
The Wellness Society Supported by Jamma International created a Coronavirus Anxiety Workbook to help through this difficult time. You can find the workbook here https://thewellnesssociety.org/wp-content/uploads/2020/04/Coronavirus-Anxiety-Workbook.pdf
Black Philadelphia therapists are raising funds to provide Free therapy to BIPOC in response to the emotional distress and trauma people are facing right now. If you are interested in donating, please do so by using the link below.

You can also read an article from WHYY to learn more on their initiative and how to find services should you be in need.

Goodfull on Buzzfeed curated a list of inclusive and intersectional Mental Health Resources for Black, Indigenous and People of Color. Picture by Charlotte Gomez / BuzzFeed
Beam is a collective of advocates, yoga teachers, artists, therapists, lawyers, religious leaders, teachers, psychologists and activists committed to the emotional/mental health and healing of Black communities. Learn more and access free toolkits at their website https://www.beam.community/
Dominee over at https://www.blessingmanifesting.com/ is a self-care blogger who creates helpful graphics for self-care, self-love and mental health. Check out her web page and her Instagram @blessingmanifesting for more helpful ideas.

Credits:

Created with images by Tim Goedhart - "Out of everything optional, this one is least optional! This wall is found in the center of Amsterdam!" • ubcmio - "mountains trail stream" • Sam Owoyemi - "untitled image" • madison lavern - "I met a beautiful soul, Victoria. She shines in the light, her soul escapes through her skin to show us all who she is. yogagen.co @yogagenapp" • Le Minh Phuong - "http://en.falundafa.org/"