Self Care Bulletin


In these days of the COVID-19 outbreak, some waves of anxiety are easier to ride than others.

Grounding techniques are a way to pull yourself out of fears about the future or worries about the past and back into your body in the present moment.

Here are some grounding techniques to try when you are feeling overwhelmed.

Physical Grounding Techniques Use your senses & tangible objects around you to move through distress.

Box Breathing

Slowly inhale, counting to 4; hold breath for 4 seconds; slowly exhale, counting to 4; repeat.

(Learn more from

5, 4, 3, 2, 1

Counting down from 5, use your senses to list things you notice around you. For example, 5 things you hear, then 4 things you see, then 3 things you can touch, 2 things you can smell, and 1 thing you can taste.

Cognitive Grounding Techniques

Redirect your overwhelmed brain by distraction.

Coloring / drawing

You can color images online for free, such as this beautiful image of a Mandalafrom

Memory Game

Look at a photo or picture and focus on identifying 5 or 10 details, then turn it over and try to remember those details, recreating the picture in your imagination.


This meditation, published on Psychology

Today by clinical psychologist Dr. Beth Kurland, is a practice intended to cultivate resilience during this difficult time.

Based in the ancient Buddhist tradition of the loving kindness meditation, Dr. Kurland’s mindful pause is for people of any background or religious practice. She encourages adapting the words of the meditation for your personal preference.

During inhalation, the words of the meditation are focused inward, directing your attention and compassion toward your own emotions. While exhaling, the meditation extends that compassion and goodwill outward toward loved ones and community.



You might think more money, a better job, or Instagram-worthy vacations would make you happy. You’re dead wrong.

Yale professor 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.

Available for free on iTunes, Stitcher, & web streaming at