• VCU RecSports offers virtual exercise classes. Virtual exercise offerings include live online fitness and wellness classes taught by Recreational Sports staff. Miss the session? Watch it later on the VCU RecSports YouTube channel. 

• Google calendar featuring live fitness classes and workouts of the day

• Recorded classes from Recreational Sports partners, Les Mills and Life Fitness

• New Walk to Run Incentive Program

• Online eSports tournaments

• Updated virtual escape rooms

• #OutdoorSocialDistancingChallenge - visit the VCU Outdoor Adventure Program Instagram

• Outdoor Adventure Virtual Program calendar of activities

• Curated lists of fitness and outdoor resources and apps

• An expanded list of family-friendly activities and informal recreation activities

• Sitting all day? Enjoy these chair yoga videos you can do in the comfort of your own home.

• Replicate your gym workout at home.

• Fitness Enthusiasts Think Outside the Gym During Coronavirus: People around the country who are self-isolating or maintaining social distance during the coronavirus outbreak have to think outside the gym when it comes to their fitness routines. Organizations like Peloton are offering extended free trial periods to test products.

• These fitness studios are live-streaming workout classes for free during the coronavirus outbreak.

• Yoga/Down Dog App is now available for free while people are home during COVID-19. With Down Dog you get a brand new yoga practice every time you come to your mat. It is beginner friendly and offers multiple practice types. You can download a practice for offline use and take it with you anywhere.

• Feeling sick? Consider using the COVID-19 Symptom Assessment provided by Anthem Blue Cross and Blue Shield to help evaluate your symptoms and next steps.

• See a doctor online. If you participate in a COVA Care or COVA High Deductible Health plan with Anthem, you can proceed to accessing the Live Health Online benefits included with your plan to connect with a board-certified doctor by phone or online. LiveHealth online is always free to COVA Care members, and is being provided to COVA High Deductible Health Plan members at no extra cost through June 14, 2020. If you participate in a COVA HealthAware plan administered by Aetna, telemedicine benefits are included with your plan and are being provided to members at no cost through June 4 2020. If your health coverage is not a COVA health plan, contact the phone number on your health plan ID card to ask about available services and coverage.

• Understand your health benefits. Details and announcements about health plans are available at hr.vcu.edu/current-employees/benefits/. Please note, COVID-19 testing ordered by your participating medical provider is currently covered at no cost by the COVA health plans.

Mindfulness courses and resources

• VCU RecSports mindfulness training program during COVID-19

• Find Calm and Nourish Resilience - Mindful is offering free access to their premium course until June 30, 2020 to help calm anxious thoughts, strengthen emotional resilience, and cultivate compassion and connection.

• They also offer other free mindfulness resources during the COVID-19 outbreak.

• Rachel Wright, a New York City-based therapist, is holding virtual group check-ins for free. You can sign up for the free group online and virtually connect with others and get tips from Wright for managing anxiety and taking care of yourself during this time. Visit the Pop-Up COVID-19 Support Group.

• PsychCentral.com has articles about how to stay happy while in constant isolation.

• Wiredforhappy.com has mental-health articles, resources, and a community board so you can feel connected with others during this time.

Mindfulness apps

• Calm, an app that offers guided meditations and tracks to help you fall asleep is offering free resources right now to help you meditate, sleep, and stretch. Calm has a blog post with free meditation tracks, music playlists for kids, sleep, soothing, and other categories, and videos with guided evening stretches to get both your mind and body in a more relaxed state.

• Headspace also offers guided meditations and is offering free subscriptions right now to help people de-stress. 

• Daylio helps you track your mood and daily activity so you can keep a schedule that's beneficial to your mental health.

At home with the kids?

• If you have kids at home right now, meditation app Simple Habit has guided audio recordings for adults and children. According to Simple Habit founder and CEO Yunha Kim, the company is offering free premium memberships right now. To get one, email help@simplehabit.com and say you'd like a free subscription.

LGBTQ resources
If you're part of the LGBT community, there are resources that are specifically geared for your needs right now.

• The National Center for Transgender Equality has an article outlining which supplies transgender people should consider stocking up on right now, as well as tips for what to do if you're immunocompromised.

• Harper Jean Tobin, the National Center for Transgender Equality's director of policy, also suggested the Trevor Project's youth counselors, which are available to young LGBTQ people through online chat, text, or phone.

• For older LGBTQ adults, the SAGE National LGBT Elder Hotline provides crisis response and helps connect people with community resources," Tobin told Insider. "There are many, many other online communities and support groups on a variety of platforms. Folks can find some of them through organizations like PFLAG, Gender Spectrum, TransMentors, or their local LGBT community centers."

• Trans Lifeline is reopening the microgrant application on April 1 at 1 p.m. ET to provide financial assistance for transgender people in need. They also have a peer support hotline.

Mental health
Use these tips from the Mental Health First Aid (MHFA) curriculum to take care of your mental health while practicing physical distancing.

• Eat healthy food to keep your body in top working order.

• Exercise reduces symptoms of depression and anxiety, whether we’re working out at home or taking a solo jog around the neighborhood.

• Practice relaxation therapy. Focusing on tensing and relaxing muscle groups can help you relax voluntarily when feeling overwhelmed, stressed or anxious.

• Let light in. For some people, increased exposure to light can improve symptoms of depression. If you can, open the shades and let more sunlight in.

• Be kind to yourself! Treat yourself with the same compassion you would a friend.

• Stay connected. Even if you can’t get together face-to-face, you can stay connected to friends, family and neighbors with phone calls, text messages, video chats and social media. If you’re feeling lonely, sad or anxious, reach out to your social support networks. Share what you are feeling and offer to listen to friends or family members about their feelings. We are all experiencing this scary and uncertain time together.

• Monitor media consumption. While you might want to stay up-to the minute with COVID-19 news, too much exposure can be overwhelming. Balance media consumption with other activities you enjoy, such as reading, cooking or listening to music.

Talk to a professional

All health plans offered to state employees and their dependents have employee assistance programs (EAPs). Included are up to four sessions at no charge for such services as mental health, alcohol or drug abuse assessment, child or elder care, grief counseling and legal or financial services. EAP counselors are available to assist employees with problems related to alcohol, drugs, family, gambling, health, legal, financial, housing, mental health, child care, elder care, grief, spousal/child/parent abuse, workplace career planning, retirement.

In general, care must be authorized in advance. You or your eligible dependent will speak to an EAP specialist who will assess your problem and coordinate assistance. Should your problem require mental health or substance abuse care, you will be referred to a provider, under your mental health and substance abuse benefit. Your EAP specialist or care manager will arrange a referral according to your specific needs. Contact your plan's Member Services department for more information.

• COVA Care and COVA HDHP - Anthem Blue Cross and Blue Shield, Member Services: 1-855-223-9277, www.anthemeap.com

• COVA HealthAware - Aetna 1-888-238-6232, www.covahealthaware.com

• Kaiser Permanente HMO - (866) 517-7042 (toll free), www.achievesolutions.net/kaiser

Financial webinars and online resources

• Due to the COVID-19, the Employee Financial Wellness Program will only offer monthly financial webinars until we receive further guidance from the Governor’s office. During this Public Health Emergency, we invite you to register and view the pre-recorded “Five Steps to Protect Yourself Financially from the Impact of the Coronavirus” webinar.

• Register and view the State Employee Financial Wellness webinar for potential home buyers that will be held on April 14th at 12 p.m. The webinar will be followed by a live question and answer session presented by a VACU rep.

• Watch the March 2020 webinar “Organizing Your Records” for valuable information.

• TIAA offers webinars that can help you keep your financial goals on track. Reserve your spot today at TIAA.org/webinars. These webinars provide general information that you should discuss with your personal tax and legal advisors to determine how it may apply to your individual circumstances. This material is for informational or educational purposes only and does not constitute investment advice under ERISA. 

• Talent@VCU is your online home for learning, performance management and career development. In Talent there are numerous financial courses such as "Setting Your Financial Goals," "5 Personal Finance Tips," "Financial Basics Everyone Should Know," and more. Search "Financial" or "Budget."

• Remember to get your free online financial fitness check-up with Virginia Credit Union’s Financial Fitness Academy. You will receive a personalized action plan to boost your financial fitness and enjoy access to 200 online learning modules.

About the economy

• "Making Sense of COVID-19 and Volatile Markets" from TIAA

• "Market Volatility: Strategies for Uncertain Times" from Fidelity Investments

• "Taking the Long View: VRS Investing in Volatile Markets" from the Virginia Retirement System

Loan information

If you participate in the VCU TDA/403(b) retirement savings plan, loans and hardship withdrawals available.  Contact your account provider (TIAA and/or Fidelity Investments) to determine eligibility or to apply. No approval from VCU is required. In most cases, you can initiate loans and hardship withdrawals by phone. If you are over age 59.5, withdrawals are available without penalty at any time. If you participate in the Commonwealth of Virginia 457(b) Deferred Compensation Plan, withdrawals for unforeseen emergency circumstances are available. Contact the plan directly for information about eligibility and to apply. The Virginia Retirement System, the VCU Optional Retirement Plan, and the VCU Cash Match Plan do not permit loans or withdrawals of any kind during employment.

For other loan options, contact the Virginia Credit Union or your own financial institution.

Professional development through VCU
VCU offers many online classes for employees through Talent@VCU. Log in and learn something new. Find these topics and more:

• Success Habits

• Creating Your First Android App with Kotlin

• Programming for Non-Programmers

• Writing in Plain English

• Singing Lessons: 2 Foundational Exercises

• Computer and Text Neck Stretching

• Creative Exercises to Spark Original Thinking

• Financial Wellness: Managing Personal Cash Flow

• 32 Ways to Make Extra Money

 

Free online courses
Various universities are offering free courses through Coursera.

Work-life balance

An important element of occupational wellness is work-life balance. During this difficult time, balance is key to well-being while working from home.

• It is important to create and maintain boundaries between work and family.

• It is important to keep a normal routine.

• Get dressed - It’s tempting to stay in pajamas all day but by getting dressed it helps you get started in the morning and stay productive.

• Designate a workspace or home office - this helps keep your work and home life separate.

• Keep clearly defined working hours - if you feel yourself extending your work hours because you aren’t doing anything in the evening….remind yourself it’s time to put work away, recharge, and start tomorrow with a fresh mind.

• Don’t get too sucked in by the news, or anything else! - distraction is a big challenge, stay focused!

• Communicate - make sure you stay in communication with your manager and co-workers. Don’t just email - phone or video chat helps to stay in contact and avoid miscommunication.

• Use fitness to ensure balance - make sure you continue to exercise whether it’s taking a walk or going for a bike ride.

• Frequent virtual get-togethers with family and colleagues are vital.

• Remember - we’re all in this together! It’s more important than ever that we reach out, connect, and take care of one another.

• Visit the Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019 (COVID-19) provided by The National Child Traumatic Stress Network.

 

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Working with kids at home? 

Consider these tips from Anna McKay, founder of Parents Pivot. 

• Organize your schedule to have power working sessions during nap times, quiet times, or after your kids have gone to bed. Managing your work schedule with your partner’s work schedule can help. Talk to your manager about your schedule and availability for meetings or other contact.

• Have a routine and schedule for what you’re doing and what your kids are doing. Plan the schedule with your kids each day, and involve them as much as possible. Keep a list of fun things to do that they can pick from if they get bored or you have a phone call.

Think field trips are out of the question? Think again.  25 Amazing Virtual Field Trips For When You Can't Be There in Person - Think field trips are out of the question? Think again. Thanks to technology, it’s now possible for kids to visit all kinds of places from the comfort of their classroom (or home!). We’ve compiled a list of the best virtual field trips for you, so enjoy your “visit!”

Free subscriptions. Many education companies are offering free subscriptions due to school closings. You can access a full list at kidsactivitiesblog.com.

Love legos? Richmond Habitat for Humanity is hosting its first virtual lego build competition for kids! The "ticket" on Eventbrite you sign up for is just the start of your week. Kids have a full week, Monday-Friday, to build their house. This competition is open to ages 5-13. Families can compete, but we ask that the build be driven by the kids. Teams will need their own LEGOs to participate.

Many people working from home face isolation challenges. Emerging technology, such as social media and e-learning, can help make sure working doesn’t take over your social life. Here are some tips to get your social strength back in order.

 

Use communication apps

• Just because you don't see your coworkers, that doesn't mean you can't talk to them. One of the challenges of working remotely is being able to collaborate, and that requires the use of collaboration apps like Slack, Twist, and Hive. These same apps can be used for idle chat as well as working on projects. Initiate casual conversations as you would in a traditional workspace through private channels or just asking someone how their day or weekend’s been. If you prefer face-to-face interactions, use Skype or the Google hangouts feature. 

• This may be a time to step up your communications to make sure that your loved ones aren’t feeling too lonely and isolated. Video communications can help you better see how they are doing, which will be important if they need medical care.

 

Make time for life outside work

• One of the biggest advantages of remote working is that you are in control of your time. However, that can easily become one of its most stressful factors if you don’t manage your time properly. It’s easy to find yourself working beyond the required hours, especially as there is no official clocking out time. In order to avoid burnout set strict working hours or a schedule that won’t seep into your social life.

• Center for Community Engagement and Impact has resources and tools you can use to support our VCU Health and community partners to connect, innovate and keep on partnering. These include virtual volunteering opportunities and ways to get involved locally, nationally and globally.

 

Go outside

• There are ways to enjoy the outside and be social, and staying in social isolation. Take a walk in your neighborhood and wave to the neighbors. Enjoy a hike or a walk, as long as you stay at least 6 feet from others while doing so.

 

Don’t forget to laugh!

• COVID-19 comedy from Charlie Berens

• Goodbye Corona music video by Prairie Joe

Spiritual wellness is about connecting your mind and body, and participating in activities that are in line with your values and beliefs. It can be achieved through prayer, mindfulness and a variety of other techniques. 

• Refresh your mind with a free guided audio meditations. Led by experienced practitioners (including Dr. Joe Loizzo, Sharon Salzberg and others), these brief meditations use proven stress-reduction techniques, such as deep breathing, mindfulness and positive imaging. Take a few moments to participate to experience greater clarity, focus and positive energy.

• Meditate to unwind and relax. One-Minute Meditations for When You Really Need a Minute.

• Shift your mindset. Mindset is a muscle that strengthens during meditation. Join Oprah and Deepak Chopkra for Hope in Uncertain Times to make HOPE your default mindset. Meditate for free. 21 Days of Meditation. Harness strength. Find peace. Create connection.

• Mindset Shift 1 – Things are only going to get worse.

• Shift: Whatever happens, I have the inner resources to make it through.

• Mindset Shift 2 – Social distancing means loneliness and isolation.

• Shift: I take this opportunity to create new ways of connecting to the people I love.

• Mindset Shift 3 – My mind won’t stop racing with worry and uncertainty.

• Shift: There is peace inside me that’s always accessible through meditation.

• How does spiritual wellness relate to health? What does it mean to be well? What about your spiritual wellness? What can you do to enhance your spiritual wellness? Get these answers and more at Spirituality and Your Health.

• Music soothes the soul. Check out these creative performances.

• The Rotterdam Philharmonic teamed up with a Dutch health care provider to film the finale of Beethoven’s 9th with the musicians playing their parts by video from their homes.

• Members of the Toronto Symphony Orchestra put their tech together to play Aaron Copland’s Appalachian Spring remotely.

• Andrew Lloyd Webber took to twitter to bring us music during this time of social distancing and self-isolation.

• Many artists are performing virtual concerts. Here are live streams and virtual concerts to watch during the coronavirus crisis.

Letters of Encouragement and Thanks to VCU Health and VCU

VCU Health is accepting letters of encouragement and thanks for healthcare and support workers to help brighten their day. While accepting donations from the community, VCU Health also received notes of thanks and gratitude for the doctors, nurses, bedside caregivers, and support staff that are on the frontlines of COVID-19. Donations can be made Monday-Friday from 5 a.m. to 11 p.m at the valet entrance at the address below. Email letters to nathan.cunningham@vcuhealth.org or mail a physical letter to the hospital address below.

VCU Medical Center - Main Hospital

1200 East Marshall Street

PO Box 989143

Richmond, VA 23298

Education and at-home resources for children and families

• J.K. Rowling and her Wizarding World partners have launched Harry Potter At Home today to help children, parents, carers and teachers confined at home during the Covid-19 outbreak. WizardingWorld.com is hosting Harry Potter At Home, a hub of information and activities for parents, children and carers to discover the magic of Harry Potter, by reading or listening on their own or together with loved ones, whilst staying at home. Explore the hub for a wealth of creative and craft activities, quizzes, puzzles and more. There will also be a weekly email newsletter bringing fresh ideas into inboxes each Friday.

• Keep learning with these 57 free educational websites for kids while schools are closed.

• VCU Engineering is providing free programs and resources to keep kids learning at home. VCU Engineering offers a free, online Early Engineers Handbook of kid-tested engineering learning activities for students in grades K-8. This resource, provided by the Office of Community Outreach and Engagement, is designed to spark curiosity and introduce/reinforce STEM concepts. No special equipment is required; just ordinary household items such as marshmallows, toothpicks and paper towel tubes. There’s also a free, online book of paper airplane designs. They are also offering a free online coding camp for middle school students called Code Beats.

• Wide Open School multi-subject education resources for grade pre-k – 12

• PBS Learning Media Video Lessons

• PBS Kids for Parents resources, tips and activities

• ABC Mouse – Ages 2-8- Free for 30 days

• Printable Census activity sheets for kids

• Scholastic Learn at Home Lessons

• 30+ Virtual Field Trips 

• Virtual Museum Tours

• Where Imagination Grows arts & crafts activities

• Story Pirates Podcast

• The Alien Adventures of Finn Caspian Story Podcast

• Zero to Three Play Activities by Age Group

• Free stories for children ages 3 and up

• Storyline children’s books read by your favorite celebrities

• Highlights online activities for kids

• Into the Book reading teaching tools available in English and Spanish

• National Geographic Kids online activities

• Sparkle Stories audio stories for kids

• Sesame Street Caring for Each Other Resources

• NASA Jet Propulsion Laboratory STEM activities for kids

• Khan Academy lessons for kids ages 2-18

• JAMaROO Kids music and movement videos for kids

• Math activities for preschoolers

• Lunch Doodles with Mo Willems art and drawing lessons

• Outdoor Learning Activities for Kids

• NASA STEM Engagement at-home learning activities

• Youtube Learning video lesson playlists and channels for preschoolers

 

Spanish-Language At-Home Learning Resources for Children & Families

• Printable Census activity sheets for kids

• Sesame Street online activities

• Sesame Street printable activities

• PBS Kids activities in Spanish

• Free Spanish-language ebooks for children

• Storyplace online ebook library and activities

• Brainpop English language learner activities

• Commonsense Media Spanish-language resources (scroll to bottom of page)

• The Spanish Experiment classic children’s stories told by native Spanish speakers

• 101 Easy Spanish Activities for Kids Stuck at Home