STUCK AT HOME?

Updated 07/15/2020

Great! That means you’re SAFE AT HOME. 

Aside from physical distancing and plenty of thorough handwashing one of the best things you can do right now is choose to see the best in each other. Be kind. Be patient. Be quick to help others. Be forgiving when you would otherwise be upset. Seek out opportunities for generosity.

In that spirit, we are offering a selection of online resources to make your stay at home happier and healthier, whether you’re navigating the complexities of kids out of school, hunkering down on your own, or sharing your space with a partner or roommate.  This situation is in constant flux, and it's likely we'll all have to live with a level of uncertainty we've not known before.  To help with that, we'll be updating these resources over time, providing practical support and uplifting connections.

For a printable, and dare we say prettier, version of these helpful tips, click here.  Feel free to share the document with your friends & family.  But do check this page often for updates, as we are constantly adding new helpful links.

 

A FEW BASICS

Let's start out with a great 8-minute explainer video about the Corona Virus.


Kids asked questions. The NYT answered. This 30-minute podcast is a special kids’ version that happens to be good for all of us. Find it here: A NYTimes Kids’ Guide to the Corona Virus(Apple Podcast)


Prefer reading? This Medium essay lays out the seriousness of the current moment.
 

Want to show kids how germs spread?
Here’s a quick fun video by someone who did an experiment with a third-grade class using a powder called GloGerm. Everyone can SEE how the special powder gets transferred all over the place. Uh oh!


And here’s a piece from John’s Hopkins University on how long the virus can live on various surfaces. There are some surprises in here.  We know grocery shopping is what brings most people out of their homes... here's how to do it safely, and no, you don't have to disinfect your packages.  

Questions about your clothes, your hair, your shoes, are normal. Here are some answers, from the NYTimes.

SLEEP IS OUR BEST DEFENSE. Here’s how you can get more sleep tonight, and you'll find additional helpful links.

MASKS appear to be helpful when worn correctly.  If you want to make a mask without sewing, here's a no-sew option for you.  Look online and you'll find other options, too, using T-shirts and underpants (the kids might like that one).  If you use a mask, here's the latest on how to do so correctly.

Avoiding the virus means employing several protective measures. For a clear explanation of how protections work together to lower your risk (and where you can relax!), check out this no-nonsense essay by Dr Peter Tippett. He's an Internal Medicine-certified emergency room doc with a PhD in Biochemistry.  

There are many other good resources to help us through these times. Here are three:  the free NYTimes coronavirus information page, the Johns Hopkins Corona Virus Resource Center and the World Health Organization’s COVID-19 pandemic page. All of those pages have up-to-date information.


Someone who lived through the Shanghai lockdown wrote this essay to tell us what they learned and what they wish they’d done.

And if you have any questions about the importance of staying at home, PLEASE read "Hold the line" by a Yale lecturer in epidemiology. He says "This is not an opinion. This is the unforgiving math of epidemics for which I and my colleagues have dedicated our lives to understanding with great nuance; this disease is no exception."   To add to that, and especially good to show kids, here's a cool simulation from Japan that shows why social distancing is so important (though keep in mind it's not yet peer reviewed).


And here’s an excellent video interview with an ICU pulmonary specialist, Dr. David Price, who’s working on the front lines at Weill Cornell Medical Center in New York. (3/22/20)

IMPORTANT UPDATE:  As we learn more from countries around the world, advice for best protocol and data about how the virus spreads seems to be changing daily.  But the uptick of cases continues, particularly here in California.   It's still important to keep up with social distancing, wash your hands often, wear a mask when near others, and, according to the latest news, avoid places with a lot of people and little ventilation.  All your preventative measures have one goal in mind: to minimize the amount of virus you encounter.
According to a NYTimes report of 5/29, the spread of the virus is hard to study because people who have no symptoms can have the same amount of virus in their bodies as those who are seriously ill. And coronavirus patients are most infectious two to three days before symptoms begin.  And while we might think if we are not coughing or sneezing we are not spreading anything, it's now said that singing, talking and even heavy breathing can expel thousands of virus-laden droplets. 

If you are out joining protests, PLEASE wear a mask, and take as many precautions as possible. 
 

HOW ARE YOU FEELING?

Yes, there are plenty of reasons to feel down. An essay in the Harvard Business Review speaks directly to our feelings of sadness. It’s called That Discomfort You’re Feeling is Grief and it offers some solace and understanding.  


To reduce some of your anxiety , here’s a wonderful mix of calming content by the makers of the CALM app. 


Similarly, Headspace offers free resources to quell stress, including meditations, sleep support, and gentle exercises.

Therapist Esther Perel is offering free broadcasts on FB and Youtube which directly address the feelings of upset, loneliness and changing relationships, whether you are on your own, or feeling the distress of a now-pressurized connection with a partner or kids.  Her talks, in which she answers questions from the audience, are remarkably astute, kind and practical. 


If you need assistance OR if you are willing to offer assistance, please take a look at this mutual aide site which is specific to Berkeley. Being helpful to others is one of the best things you can do for your own well-being, and asking for help when you need it is critical. Many people are turning to Nextdoor.com; generosity abounds.  (Note: we'll add local resources here over time).

A BIT OF HUMOR

Pluto the schnauzer dispenses advice to us two-leggeds during this stressful time. When you’re feeling anxious, Pluto may help. To start, here’s Pluto with an intro chat for us humans. You can find all of Pluto's musings on YouTube, Facebook, or Instagram under #Pluto Living.
 

MORE HEALTH & SELF CARE

Consider starting your day with an immunity-boosting lemon ginger tonic.
If you believe food is medicine, here are some more yummy drinks to boost your immune system.


IMPORTANT! Speaking of food...
If you’re thinking of ordering take-out meals, here’s a great list of East Bay Restaurants offering curbside no-contact pick-up or in-house delivery. And if you are missing some basic pantry items (flour? yeast?) try these local sources


Handwashing 101. Yup, this one’s a repeat. Just do it.
This video is a fun way to show kids how to wash thoroughly. After all, it takes 20 seconds or a full rendition of Happy Birthday to You sung TWICE. Or try 2-3 rounds of Row, Row, Row your Boat, or Frere Jacques.

To help further with this task here’s a site that generates a handwashing poster for your bathroom using the lyrics to a song of your choice.  And if you’re a Spotify user, check out this handwashing playlist. Sing the chorus of any of these tunes while you scrub and you’re good to go. (Beyonce, Miley Cyrus, David Bowie, Prince, Abba, and Stevie Wonder are on the list… what better way to inject some music into the day?)


If it all seems too much, stop and breathe along with this animation for a few minutes. Then teach others how to do it, too.


For young children aged 5-10, there’s a free app to help them create their very own force field of calm. It’s called Stop, Breathe and Think. Learn more about it here.


Remember to try and slow down and relax. For this, guided meditations are great; someone else is reading to you, helping you clear your mind. Insight Timer is home to the world’s largest collection of free guided meditations.


And if you’re really motivated, Yale’s popular course, “The Science of Well-Being,” is now being offered at no cost.
 

 

EXERCISE

Try some Yoga, low-mobility and dance workouts. Don’t be a slug; House-bound is not couch-bound! Here’s a Google doc full of exercise options. Get to it!


Exercise for kids: London-based Joe Wicks, famous as The Body Coach, is giving free daily online P.E. classes for parents and kids every weekday.  Find him here on YouTube.


And speaking of exercise, here’s a great example of what one household did to tucker out the small fry: they set up an obstacle course in the house. This Facebook link shows you the workout this toddler is getting. Wow.


Try this 20-min video of three qigong practices to help strengthen the lungs.
 

FAMILY MATTERS

How to deal with a TEEN AT HOME: The Greater Good Science Center at UC Berkeley has a wonderful article about how you can help teens shelter in place.


We recently read a letter that Holly Stevens, former federal prosecutor, now mom to two teens and two dogs, wrote to her family. We thought it was great, so we’re reposting it in full here, with her permission:

Dear Fellow Stevens Family Members, 

I know it is a difficult time right now as we shelter in place, and I hope this email finds you in good health. Our team at Stevens Family Operations continues to operate normally.

What You Can Expect:
* Healthy home-cooked dinners 7 days a week
* A relatively clean and tidy home, including sanitizing of frequently used surfaces
* Clean laundry twice weekly
* Fresh sheets and towels weekly
* Dogs that are fed, medicated, walked, and picked up after on weekdays
* Tech support as needed
* Bills paid
* Appointments cancelled or moved to online appointments
* Securing of groceries weekly and household/pet supplies as needed
* Supervision of any essential exterior household service providers. All interior cleaning services are to be moved in-    house and other non-necessary interior services are to be suspended (Bob, you can become the handyman/plumber/electrician).
* Seasonal projects to be completed on schedule by the whole family chipping in (i.e., decks and porches and outdoor furniture cleaned post-pollen season)

How You Can Help:
* Remain pleasant during these understandably trying times
* Make your bed daily
* Make your own breakfast and lunch and put all dishes and food items away
* Chip in around the house (now is a great time to organize your bedrooms/closets/crawl spaces!)
* Read a good book
* Get fresh air and exercise
* Bake something yummy (and clean up after)
* Take frequent breaks from the unpleasant news
* Humor fellow family members when they want to watch a particular show/movie/documentary or play a certain board game as a family
* Don't complain about something you can fix yourself (i.e., if you "hate the printer," then research and order a new one or troubleshoot the existing one; remember that many tech problems can be solved with a simple reboot)
* Join me for live-streaming of church at 10 a.m. on Sundays

We're all in this together!

Love, Mom a/k/a Operations Chief, Stevens Family  
 

IT CAN BE HARD TO STAY AT HOME
Here’s an essay about how to handle social isolation by Scott Kelly. He’s a retired NASA astronaut who spent nearly a year in space on the International Space Station. Since the link goes to the NYT, we’re including a summary in case there’s a paywall.

Tips on living in isolation, from someone who has been there.

1. Follow a schedule, but pace yourself
When you are living and working in the same place for days on end, work can have a way of taking over everything if you let it. Take time for fun activities: I met up with crewmates for movie nights, complete with snacks, and binge-watched all of “Game of Thrones”— twice.

2. Don’t forget to schedule a consistent bedtime.
NASA scientists closely study astronauts’ sleep when we are in space, and they have found that quality of sleep relates to cognition, mood, and interpersonal relations — all essential to getting through a mission in space or quarantine at home.

3. Go outside
Research has shown that spending time in nature is beneficial for our mental and physical health, as is exercise. You don’t need to work out two and a half hours a day, as astronauts on the space station do, but getting moving once a day should be part of your quarantine schedule (just stay at least six feet away from others).

4. You need a hobby
When you are confined in a small space you need an outlet that isn’t work or maintaining your environment. The quiet and absorption you can find in a physical book — one that doesn’t ping you with notifications or tempt you to open a new tab — is priceless. You can also practice an instrument, try a craft, or make art.

5. Keep a journal
NASA has been studying the effects of isolation on humans for decades, and one surprising finding they have made is the value of keeping a journal. If you find yourself just chronicling the days’ events (which, under the circumstances, might get repetitive) instead try describing what you are experiencing through your five senses or write about memories….writing about your days will help put your experiences in perspective and let you look back later on what this unique time in history has meant.

6. Take time to connect
Scientists have found that isolation is damaging not only to our mental health, but to our physical health as well, especially our immune systems. Technology makes it easier than ever to keep in touch, so it’s worth making time to connect with someone every day — it might actually help you fight off viruses.

7. Listen to experts
Especially in a challenging moment like the one we are living through now, we have to seek out knowledge from those who know the most about it and listen to them. Make a point of seeking out reputable sources of facts, like the ones listed at the beginning of this document.

8. We are all connected
All people are inescapably interconnected, and the more we can come together to solve our problems, the better off we will all be. As helpless as we may feel stuck inside our homes, there are always things we can do — I’ve seen people reading to children via videoconference, and running errands for elderly or immuno-compromised neighbors. The benefits for the volunteer are just as great as for those helped.

Oh, and wash your hands — often.
 

FOR YOUNGER KIDS

LISTEN TO STORIES
Stories read aloud are wonderful. From the collection called The World’s Worst Children, David Walliams (Britain’s Got Talent host) is reading one story a day for a full month. Click here to listen.


Need a lot more storytime? No problem.
Just search the hashtag #OperationStoryTime on Facebook, Instagram, and YouTube to find a beloved author or discover a new one! For example, Susie Jaramillo reads “Little Sunny Sunshine” (in English and Spanish), Sophie Blackall reads Ivy & Bean, Anica Mrose Rissi reads “Love, Sophia on the Moon“, Steven Weinberg reads part of “AstroNuts“, and Shawn Harris reads “Everyone’s Awake
 
Audible is offering a collection of stories, including titles in six different languages. All stories are free to stream.


Like to SING?  Here’s a six-year-old playing “I wish you love” on the guitar. It’s sweet inspiration. Or how about a soulful rendition of The Prayer by this father/daughter duo?

Do, or watch, SILLY STUFF. For example, check out this dog jumping into leaf piles.

To CHILL OUT, watch the jellyfish at the Monterey Bay Aquarium.

VISIT A MUSEUM. Check out these 12 museum tours for the whole family.

NEED MORE? This site offers more than 50 indoor activities for kids using simple household items.

GROW FOOD There may never be a better time to start a garden. Here are 18 of the fastest growing veggies to get you going.

Enjoy a virtual fragrance tour of Berkeley's Botanical Garden, and then take the kids on a walk to smell (eyes closed? what's on your block.

 

EXPLORE THE WORLD TOGETHER
Here’s a compilation of links that take you touring in places as far-flung as the Louvre and Bryce Canyon; Travelzoo offers live cams on safari as well as at the Northern Lights. Lots to see right from your couch!


Want to visit more National Parks? Simply launch the Chrome browser and go to Google Earth. Look up the park you’d like to view in a 2D or 3D tour. You can walk around and enjoy the views! For example, visit Arches National ParkBryce Canyon National ParkDeath Valley National Park, Grand Canyon National Park, Joshua Tree National Park, and Yosemite National Park.

ENTERTAINMENT

Stars in the House
Seth Rudesky offers a live feed at 2 pm and 8 pm every day where he gets his famous Broadway friends to sing. Catch those performances here as well as on Playbill.com and BroadwayWorld.com.

Cirque du Soleil, in your living room
You’ll find favorite acts, a virtual reality app, Cirque exercises, backstage training, and makeup footage, as well as a 60-minute special from their show KURIOS – Cabinet of Curiosities. It’s all here.

Need more music?
Austin City Limits has opened up their archives! Billie Eilish to Vampire Weekend and SO MUCH MORE.


DOING (and VIEWING) ART
LOOK! Art museum tours, digital art classes, art games and more.

LISTEN! For the grown-ups, here are 10 binge-worthy art podcasts from the NYT.

Looking for something else to do? COLOR!   More than 100 museums collaborated to offer free downloadable coloring books of their collections.


PREFER MOVIES? Here’s a link to more than a thousand free movies online (classics, thrillers, martial arts, Westerns and more) as well as the top 100 social change documentaries.


Film screenings, open studios, poetry readings and more can be found at this hub of online arts.

It might be fun to get into some serious lip-syncing. Here’s what one dad and daughter did to Hold my Hand by Jess Glyne.
 

AT-HOME LEARNING

Great list of free storytelling, classes, tours, and performances from Common Sense Media. All activities listed are on Pacific Time.


TED-Ed Best of Web are exceptional, user-created lessons that are carefully selected by volunteer teachers and TED-Ed staff. You can even sign up to get a daily email of lesson plans. Check it out! Search by content type and grade level.


Here’s a fantastic resource page for mothers and fathers of color who are homeschooling their children. It includes curricula, and links to a wide variety of helpful Facebook groups.


Tech-inclined? You'll find 11 resources and apps to teach kids how to code here.


Need a tutor for your student who has to finish out the school year online?  GoPeer pairs vetted college students who attend top-tier universities with students between the ages of 5–18 for 1-to-1 tutoring lessons. Read more about how to use GoPeer here.


Want a lot more? Check out 25 screen-free activities for kids, plus a long list of education companies that are now offering free subscriptions.
 

Other handy CA resources from the CLCV
 
The state website for COVID-19 updates
 
California’s Stay-At-Home Order (learn what you can and can’t do)
 
Information on filing unemploymentdisability or paid sick family leave claims with the state
 
Information on taxes and the tax filing deadline extension to July 15, 2020