I wanted to put resources/tips together of things I’ve seen or found online. I hope this will be helpful.

If you have any additional resources you know of, or if you find any at a later time, please let me know and I will update this.

First priorities

Please check the WHO and CDC for any updates regarding the Coronavirus.

This is a link to a confirmed cases, deaths, and recoveries tracking map of Coronavirus across the U.S.

If possible, stay at home so we can flatten the curve. If you think you have the Coronavirus, the main symptoms to look for are a fever of 100.4 F or higher AND cough/shortness of breath. Call your doctor first before going to the ER or urgent care. Self -quarantine for 14 days if you test positive or are a person under investigation.

In terms of sanitation, wash your hands with soap for 20 seconds, especially after you have been in a public place, or after blowing your nose, coughing, or sneezing. Avoid touching your eyes, nose, and mouth with unwashed hands. Wipe down shared surfaces with disinfectants. This video is a quick, great demonstration of why soap is important.

Working remotely and advice on how to approach COVID-19 conversations with employers

If not already happening, do not go to the office. If your business owner/executive is thinking all of this is a hoax and that operations should continue as normal, here is a communication guide.

If your job is forcing you to go to work and threatening to fire you if you don’t come in when you are having symptoms, contact your local reporter and give them an anonymous tip. If you work in retail, DM here.

Educational resources for students and parents

Mental health, substance abuse, and domestic abuse resources

If you are dealing with mental health issues and need someone to talk to, 7 Cups is a great resource for 24/7 free chatting.

If you are dealing with alcohol abuse issues, Alcoholics Anonymous Intergroup is a great online meeting resource.

If you are dealing with substance abuse issues, Narcotics Anonymous has virtual, web, and phone meetings.

If you are co-quarantined with an abuser or are worried about having to self-isolate in a dangerous home situation, please contact the National Domestic Violence Hotline at 1800–799–7233.

How you can help your community

If you are looking to donate to a local food bank, Food Banks is a good resource to locate your nearest one.

If you are healthy enough to donate and can leave your house briefly, the Red Cross is in desperate need of blood donations and have ensured they are taking the necessary precautions to keep staff/donors safe. Personally I know that UAB is at a critical supply right now, and I plan on donating this week. You can schedule an appointment here.

Feeding America has a COVID-19 response fund.

Please continue to support the local businesses you frequent. Going to and eating out at restaurants that are still open isn’t a good idea right now; however, many of those places are doing pickup orders, and delivery companies like DoorDash, Postmates, Uber Eats, and Caviar are offering contact-free deliveries or even waiving delivery fees. Uber Eats is also offering 300,000 meals to healthcare workers and first responders through local and state governments. You could buy a gift card to one of your favorite places directly. Also, a friend shared an email she wrote to the business that walks her dog to stop services but continue charging her, which you can use for subscription services.

Self-care while social distancing

Other information

If you are curious about what all is and will be happening with the economy, this is a great thread.

If you want to let your neighbors know how you’re doing while staying at home, this is a great color code guide to follow. At my house, we are showing blue and white colors outside of our front window.

How to practice social distancing, prepare to isolate, and support others

If you are a parent, CDC shared guidance on how to talk with your child about Coronavirus.

If possible, do not leave your neighborhood. Just because you’ll be okay, it does not stop you from getting the virus and passing it onto someone else and endangering them.

If you haven’t already, things to buy: non-perishables and protein-rich things as well as canned veggies and fruits (read more here). Other items to buy: hand towels/paper towels, disinfecting wipes/alcohol, large garbage bags (you don’t know if garbage people will be out of work for awhile), batteries, water (though utilities should be fine), duct tape (you never know), laundry detergent, cash in hand (if possible, have two month’s worth in a safe place), and extra gas (maybe a gallon, and please store safely). Also think about medical supplies you’ll need such as ibuprofen, acetaminophen, Pepto-Bismol, throat lozenges, cough syrup, thermometers, electrolytes (Gatorade and Pedialyte), etc.

Please be mindful of overstocking on a lot of items, as I have been told for example the retail meat market/warehouses/supply chains are emptied out and there are concerns for long term impact/shortages. Frozen stockpiles are getting eaten at now, and fresh chicken is in low supply.

If you’re doing delivery, assume it will take a week or longer. Tip delivery drivers a lot when they come. Take precautions and assume that you could potentially get the virus from the delivery box (not the stuff inside).

Check in on the elderly folks in your neighborhood. Offer them food. Have them stay at home while you go grocery shopping for them as necessary to limit their possible exposure.

Depending on where you live and the availability, get tested at a drive-through clinic/lab that’s not a hospital. I wrote about my experience with the test here, and the test is just a five-second nasal swab up one nostril.

Tell the healthcare workers in your life that they’re heroes and how much you love them. Hospitals are about to be all-hands-on-deck and clinicians repurposed regardless of their specialty.

Cancel your plans for the foreseeable future where possible. Do not be like these Clearwater Beach folks.

Start a virtual book or movie club with your friends. Download apps and play games with each other. Or, if you’re a live music fan like me, maybe stream a live show together. Or, Trey Anastasio can dust off the cobwebs, practice, and play a show streamed on Mixlr.

Tell your senator to vote “NO” on the EARN_IT bill that would let the government see all of your online stuff and get rid of messaging encryption.

Tucker Max and Scribe are offering a free workshop class on writing a book starting on 3/23. This offer is normally valued at $15,000. No catches, no upsell. Reserve your spot for the workshop here.

Last tip will be to disinfect your phone cases, and clean your phone.

Suggestions for your new work-from-home routine

Loved this tip and will make it first:

Be nice to yourself. This is an unprecedented time of uncertainty for the entire world, so I will tell you something that I tell all my patients when I see them and they are worried: BE NICE TO YOURSELF!! Yes, you!!! This especially applies to those who constantly look after others and are doing things for other people. Do not be hard on yourself if you are not productive, if things seem chaotic, if you do not create a masterpiece while self-isolating. Let yourself experience your feelings and then move on and find ways to soothe yourself — whether it is art, a pet, conversation, rest, walking, etc. Find something that helps distract you from all the chaos currently going on, even if only temporarily.

Try to keep a routine like going to bed and waking up at a normal hour, showering every day, getting dressed, making coffee every morning, or taking a break at the same time each day. One suggestion I liked is eating lunch at 1230 or 1 PM so the afternoon doesn’t feel as long.

Pick a place to work. Don’t work on your bed, or your bedroom at all if possible.

When the work day is over, put away your work. You don’t have to keep working just because you’re at home all day.

Schedule video chats. Not just for work, but also for “happy hours” with friends at like 6 or 7 PM.

Leave chores for each day. Even if you have a big chunk of time to do a lot of cleaning, just do a little each day as an excuse to get up. Do a task as a break for like 15 minutes (wash dishes, fold laundry, etc.).

Schedule workouts like taking a walk in your neighborhood once or twice a day for 15–30 minutes.

Practice meditating, yoga, or deep breathing for 10 minutes in the morning and at night. I practice deep breathing daily. My method is I breathe in through my nose for seven seconds, hold my breath for seven seconds, then breathe out through my mouth for seven seconds.

If the weather is nice outside, open your windows.

Last but not least, don’t snack out of convenience.

For parents, here’s a sample schedule a friend with children shared with me:

* Before 9 AM — wake up, breakfast, free play * 9–10 AM — family play * 10–1030 AM — writing/social studies/science * 1030–1130 AM — math * 1130–1 PM — lunch, recess, P.E. * 1–2 PM — reading * 2–230 PM — chore time. Wash hands afterwards. Group A = wipe tables, counters, chairs. Group B = wipe all door handles, light switches, and remotes. Group C = wipe bathrooms. * 230–3 PM — electronic school — typing club, coding, etc * 3 PM-onwards — dinner + free time

I really hope this helps anyone. Again, please let me know if there’s anything I’ve missed.