As California follows COVID-19 shelter-in-place and physical distancing orders, we are all experiencing changes to the way we live and work. Adjusting to the ‘new normal’ can be difficult for many, but practicing self-care can help us through the constant changes. The SFHSS Well-Being Team continues to work with our city partners to take steps to reduce the spread and impact of the illness. Below, you will find resources and tips to help you and your family during this pandemic.
Emotional & Mental Health
Taking care of our emotional and mental health is often the thing that we put aside, but now more than ever it’s important to find the right help and to practice self-care. Use the resources below to explore options available, including the Employee Assistance Program (EAP), how-to-guides for managing stress and anxiety, and resources to help understand how to cope with the worries associated with COVID-19.
Employee Assistance Program (EAP)
We're Here For You - Tele-counseling: EAP Counselors are available through individual confidential telephone counseling and consultations as we shelter in place. Call 24/7 (628) 652-4600or (800) 795-2351 to speak with a counselor.
- Managing worry around COVID-19 Get tips on how to practice self-care.
The Employee Assistance Program (EAP) is dedicated to significantly contributing to a healthier work environment and employee well-being. Visit EAP for more information.
Self Help & Support Resources
Help is available. With the COVID-19 pandemic, many are experiencing an array of emotions and need extra support. In addition to the services offered by EAP, below are resources to help you during this time.
- EAP Self-Help & Other Resources: Get mental health resources, information, and intervention hotlines.
- SF Department on the Status of Women: Resources for gender-based violence during COVID-19.
- SAMHSA - Virtual Recovery Resources: If you are working on substance abuse recovery, help and support are available even during shelter in place.
- COVID-19 EAP Tips for Your Workers: Supervisors and managers – This is a great reminder about how to utilize EAP services during this challenging time. Remember, you can still call for a management consultation.
- National Parent Hotline: Being a parent is a critically important job, 24 hours a day. It’s not always easy. Call (855) 427-2736 for support.
It’s important to not forget about taking care of yourself during this stressful time. Learn how to take simple steps to improve your overall well-being and health so that you are in a strong and stable position to help others do the same.
- Self-Care and Your Well-Being Resources (EAP)
- Manage stress and anxiety around COVID-19 (CDC Stress and Coping)
- Working Remotely During COVID-19 (American Psychiatric Association)
- CCSF Telecommute Policy and Program (DHR)
- RECHARGE with the YMCA at Home (YMCA Videos)
- Get Your Home Ready & Create a Household Plan of Action (CDC)
- For Parents and Caregivers: Self-Care in the Time of Coronavirus (Child Mind Institute)
- Practicing Wellness While you Stay at Home (Johns Hopkins University Medicine)
- Loving-Kindness Meditation Infographic (American Heart Association)
- Information, Practical Tips and Emotional Well-Being Resources (CredibleMind)
Free mindfulness and meditation apps to help support your emotional & mental health:
- Headspace - Designed to help you train your mind and body for a healthier, happier life and get the most out of your day.
- Calm - Guided meditation sessions cover the basics of mindfulness and access to a library of nature sounds and bedtime stories.
- Insight Timer - Get access to 30,000 free guided meditations and music tracks.
Stay Socially Connected
Physical distancing and shelter-in-place is the 'new normal' amid the Coronavirus pandemic. Learn how to cope with social isolation and get tips to stay connected.
- Coping with Isolation During Coronavirus (Northwestern)
- Staying Connected While Staying Home (National Council on Aging)
- Information, Practical Tips and Emotional Well-Being Resources (CredibleMind)
- B-Well Together: Wellbeing Breaks (Salesforce)
Tips for physically distancing while staying emotionally and socially connected:
- Call, FaceTime, or video chat with family and friends
- Write letters to/create cards for family and friends
- Go outside and greet and talk to neighbors from a safe distance
- Host a virtual meal or cooking demo
- Attend a virtual concert, service, or exercise class
- Play an online game together
- Read books, play music, paint, or journal
- Take a virtual field trip
Reduce money related stress by getting the support you need to be financially secure during COVID-19.
- SF Deferred Compensation: Schedule a 30-minute phone meeting for financial support.
- Smart Money Coaching: Schedule a video or phone appointment to meet with financial coach.
- CCSF Department of Human Resources: Guidance for Employee Leave and Compensation.
- Consumer Financial Protection Bureau: Protecting your finances during the Coronavirus Pandemic.
- Employment Development Department: Provides a variety of support services to people affected by COVID-19 in California.
- Labor and Workforce Development Agency: COVID-19 Resources for employers and workers.
For Parents, Caregivers, & Families
As families are adjusting to a new way of life and homeschooling is one of the many challenges. Kids at every age are looking up to their parents or caregivers to understand the lifestyle changes caused by COVID-19. Difficult moments like these are when families have to come together to create a sense of normalcy thats supports children. The resources below can help you navigate how to start COVID-19 conversations with kids, find fun free learning resources, activities to do as a family, and more.
Talking to Kids About the Coronavirus
Parents, family members, and other trusted adults can play an important role in helping children make sense of COVID-19 in a way that is honest, accurate, and minimizes anxiety. Use the resources below to help you navigate those conversations at home.
- General principals for talking with children (Center for Disease Control)
- Tips for talking with children about COVID-19 (SF Unified School District)
- Help students identify misinformation about COVID-19 (KQED)
- Coping with COVID Resources to navigate discussions with children (ChildMind.Org)
One of the best ways to talk to children about preventing COVID-19 is by demonstrating proper hygiene:
Free Online Learning Tools & Resources
We've created a library of digital-learning resources to help you with home based learning in response to extended school closures.
- Helping Kids Adjust to Online Learning During the Coronavirus Pandemic: (UNICEF USA)
- SFUSD Student and Family Learning Resources: Find age-appropriate activities for your kids at home.
- Scholastic Learn at Home: Day-by-day projects to keep kids reading, thinking, and growing.
- Khan Academy: Expert created content and resources for every course and level.
- Coursera for Campus: will be available globally at no cost to any university impacted by COVID-19.
- KQED: At-home learning resources during the COVID-19 pandemic.
- PBS Kids: Offers activities and tips you can use to help kids play and learn at home.
Public library access from home: Download & stream eBooks, eMagazines, movies, music, and more from the comfort of your home.
There are tons of attractions from around the world that you can visit virtually, from the comfort of home for free! Take a virtual field trip to learn about a few of the places below.
Animal Cameras & Zoos
- Google Arts and Culture offers virtual tours to: Kenai Fjords - Alaska, Hawaii Volcanoes, Carlsbad Caverns - New Mexico, Bryce Canyon - Utah, Dry Tortugas - Florida
Activities to do Together
Stay active together to help break up the day, find new ways to expend energy, and keep your child's mind from worry.
- Explore games that allow kids to practice movement in fun and engaging ways (GoNoodle App)
- Exercise Tips to keep kids physically active at home (KQED)
- Ideas for keeping kids active during social distancing (REI)
- Simple ideas to keep the whole family moving more at home (American Heart Association)
- Free, fun, dance breaks to encourage physical activity at home (H.Y.P.E Hip Hop Public Health)
- Tools for creating an active home (Online Physical Education Network)
Pregnancy & Breastfeeding
Below are reputable resources to help understand the extra precautions that should be considered if you are pregnant or breastfeeding.
- Information for Pregnant and Breastfeeding Women (Center for Disease Control)
- Coronavirus (COVID-19), Pregnancy, and Breastfeeding FAQs (The American College of Obstetricians and Gynecologists)
- Pregnant Women Worry About Pandemic's Impact On Labor, Delivery and Babies (National Public Radio)
Pets & COVID-19
Pets are family, we encourage you to include your pets in the plans you make in response to COVID-19.
- Tips to prevent disease by keeping pets healthy too (Center for Disease Control)
- Get tips on how to plan ahead to keep your pets safe in case of an disaster or emergency (SF Animal Care & Control)
- Preparing for COVID-19 with pets (The Humane Society of the United States)
Childcare & Support Resources
COVID-19 has caused a disruption to resources that support families with their everyday activities. Use resources below to help support your family.
- Emergency Child and Youth Care for Children of Healthcare Workers and Disaster Service Workers (SF Department of Children, Youth and their Families)
- Free Meals Available During School Closure (SF Unified School District)
- California Child Care Resource & Referral Network
- Find food assistance, help paying bills, and other free or reduced cost programs, including new programs for the COVID-19 pandemic (Find Help)
- Contact your local food bank for local food access (Feeding America)
- COVID-19 Information for Caregivers and Recipients of In-Home Care (CCSF Human Services Agency)
One of the best things we can do for ourselves as we shelter-in-place is to stay active and take time for movement breaks. Some great ways to incorporate movement into your day is to try a new free online workout class in the comfort of your home, going outside for fresh air while practicing physical distancing or setting reminders to take a break throughout your day. Find what works best for you and new ways to keep you motivated to move.
Staying active is one of the best ways to manage the worries and stressors associated with the changes evolving from COVID-19. Use the tips below to help you create a routine that includes movement that works for you!
- Tips on how to stay active during COVID-19 (Center for Disease Control)
- Working out while staying safe during the coronavirus outbreak (American Heart Association)
- How to keep moving during COVID-19 (American Council on Exercise)
- Find fitness resources to help you stay healthy as you get older (National Institute on Aging)
Physical Distancing While Outside
Nature, fresh air, and sunshine are good for your nervous system and can help you fight off stress and anxiety. You can spend time outdoors as long as you respect other people and practice physical distancing with at least 6 feet between you and others.
Resources to encourage walking in SF during COVID-19 (SF Walks):
Free Online Classes & Videos
Now is a great time to try out a new physical activity--Try out one of the resources below to explore exercise in the comfort of your own home. Prefer to work out with others? Video chat or setup a group-video chat with loved ones and try it out together!
All resources listed below offer free options during the COVID-19 shelter-in-place order.
- ZSFG Zoom Classes: Checkout the variety of classes offered weekly!
- YMCA 360: Virtual classes to suit your interests and personal goals.
- Fitness Blender Workout videos ranging in difficulty, length, and body focus.
- Fitbit and PureGym: Full body or targeted muscle group workout videos.
- Corepower Yoga: Yoga organization with a selection of free videos.
- Strong by Zumba: Combines bodyweight, muscle conditioning, and plyometric training with no equipment needed. 7-minute, 20-minute, and 30-minute classes available.
- Go4Life: Workout videos tailored for older adults.
- FitOn: Free app. Workout with world-class trainers that are exerts in the field and make fitness fun.
Working From Home
It's important to make sure you're still taking your breaks during work hours. Practice some of these active break ideas throughout the day.
- Take a movement break during the day (SFHSS Activity Guide)
- Try one of these exercises for each break you take (SFHSS Activity Guide)
- B-Well Together: Wellbeing Breaks (Salesforce)
- 50 tips to move more at work (UC Berkeley)
Maintaining a healthy diet is always important. Proper nutrition and hydration are vital to keeping our bodies healthy and functioning properly. Below you will find tips to help you eat healthy, recipes to try, meal planning ideas, and how to properly store food and produce.
Follow these general food safety guidelines for handling food and best practices while grocery shopping.
- Food Safety Concerns: Tips to Help Keep Your Family Safe (Academy of Nutrition and Dietetics)
- Food Safety, Nutrition, and Wellness during COVID-19 (Harvard T.H. Chan School of Public Health)
- FAQs Actions to Respond to COVID-19 (USDA)
- Food Safety in a Disaster or Emergency (Food Safety)
- Produce Storage Infographic (American Heart Association)
- Protect against COVID-19 when grocery shopping (Consumer Reports)
Eat healthy, save money, and limit your trips to the grocery store by planning ahead.
- Food Planning During the Coronavirus Pandemic (MyPlate)
- Meal Prep: A Helpful Healthy Eating Strategy (Harvard T.H. Chan School of Public Health)
- Shop Smart & Save Infographic (American Heart Association)
- Making Health and Nutrition a Priority During the Coronavirus (COVID-19) Pandemic (American Society for Nutrition)
Resources from Academy of Nutrition and Dietetics:
Need some good ideas for meals? Below are a few websites with easy recipes to try:
- MyPlate Sample 2-Week Menus: These menus are designed to meet nutritional needs on a budget.
- MyPlate Kitchen: Get access to free recipes and cooking videos.
- American Heart Association: Heart healthy Recipes.
- Quick and Easy meals from Allrecipes: Explore hundreds of top-rated quick and easy recipes for breakfast, lunch, and dinner.
- Food Network 30-Minute Dinner Recipes: Get dinner on the table in 30 minutes or less with these quick and easy recipes.
Easy ways to incorporate mindful eating into your daily routine.
- Mindful Eating Infographic (American Heart Association)
- FDA Nutrition Labels: Learn how to understand and use the nutrition facts label.
- How to Prevent Overeating When You're Working From Home: A nutritionist suggests 5 healthy work-from-home eating tips.
- Emotional Eating and How to Stop It (HelpGuide)