Wellness Plan for Covid-19

Balance is the key to physical, mental, emotional, spiritual and social well-being

Mr. Dever, Community Counselor

Guidelines to Success:

Nutrition: eat 3 meals per day, especially breakfast, eat healthy snacks in-between for energy like fruit, veggies, yogurt, granola bar 

Hydration: drink plenty of water using the suggested formula: body weight divided by 2 is the number of ounces of water your body needs per day (150 pounds = 75 ounces per day)

Fitness: 5 x 30 formula: workout 30 minutes a day for at least 5 days: run, bike, jog, swim, play hoops, skateboard, yoga, lift weights, cross fit, box jumps, push ups, sit ups, etc …

Sleep: get proper rest to rejuvenate your body and brain: 9.5 hours of sleep per night is optimal

Emotional Management: experience your emotions, don’t shut them down or try to avoid them, share with friends, family, and people in your positive support network, learn to process the negative emotions: anger, sadness, disappointment, loss, frustration, stress, anxiety, depression — ask the START team for help if needed

Social Wellness: find the right balance between social media and meeting up with friends, add to your positive support network with supportive friends both old and new, enjoy multiple friend groups, avoid “frienemies”, spreading gossip or rumors, and judging others

Environmental: create a distraction free, organized & clean work space for Zoom classes, work completion and effective studying

Spiritual: pray, meditate, work on discovering who you are, what you are all about, explore your faith, figure out what you believe in and what you will stand up for

Activities & Hobbies: participate in sports, clubs, or other activities to develop new friendships, develop new skill sets and to have fun & relieve stress

Destress: deep breathing (simple formula: 4 second inhale, 4 second hold, 4 second exhale), take a walk, watch funny videos, play a video game, listen to music, listen to a podcast, watch a movie or tv show, do something active